Apologies for the lack of a post the other day!
Today, same as two weeks ago, we are focusing on speed and quality of movement gearing up to race this weekend. Snatches and burpees are both very technical movements, so be mindful of your position as you move fast!
Fast pull under the bar on the snatches, and squeeze your butt on the burpees!
6:00 AM Group
Warmup:
General Dynamic
Choice Mobility- you know what you need to do!
Skill:
Practice Power Snatches
Conditioning:
On the minute for 14:00-
Odd minutes, 3 Power Snatches
Even minutes, 5 PERFECT Burpees
7:00 AM Group
Warmup:
General Dynamic
Spend a little extra time addressing mobility!
Strength/Conditioning:
On the minute for 20:00-
Odd minutes, 3 Power Snatches
Even minutes, 5 PERFECT Burpees
Wednesday, November 28, 2012
Sunday, November 25, 2012
11/26/12
Hope everyone enjoyed their break and is ready to get back to work!
Today is all about SPEED and POWER. Be fast but move clean!
6:00 AM Group
Warmup-
General Dynamic
Shoulder Mobility- scapula
Hip Mobility, get ready to squat
Strength-
Dynamic Effort Front Squats, 10 sets of 2 reps at ~70%
Conditioning-
3 rounds:
10 Hang Power Cleans
10 Goblet Squats, use a heavier weight than usual
10 Pullups/Ring Rows
Rest 2-3 minutes between rounds
7:00 AM Group
Warmup-
General Dynamic
Shoulder Mobility- scapula
Hip Mobility, get ready to squat
Strength-
Dynamic Effort Front Squats, 10 sets of 2 reps at ~70%
Conditioning-
3 rounds:
10 Hang Power Cleans
10 Front Squats
10 Pullups/Ring Rows
Rest 2-3 minutes between rounds
Today is all about SPEED and POWER. Be fast but move clean!
6:00 AM Group
Warmup-
General Dynamic
Shoulder Mobility- scapula
Hip Mobility, get ready to squat
Strength-
Dynamic Effort Front Squats, 10 sets of 2 reps at ~70%
Conditioning-
3 rounds:
10 Hang Power Cleans
10 Goblet Squats, use a heavier weight than usual
10 Pullups/Ring Rows
Rest 2-3 minutes between rounds
7:00 AM Group
Warmup-
General Dynamic
Shoulder Mobility- scapula
Hip Mobility, get ready to squat
Strength-
Dynamic Effort Front Squats, 10 sets of 2 reps at ~70%
Conditioning-
3 rounds:
10 Hang Power Cleans
10 Front Squats
10 Pullups/Ring Rows
Rest 2-3 minutes between rounds
Sunday, November 18, 2012
11/20/12
Great job this weekend! The first step on a long road.
Today we are just going to focus on two strength movements in our last session before break. When you are home, if you want conditioning workouts, go through the workouts we have done so far this year and choose one or two that you can do with the equipment you have. If you have access to a barbell and can get some squats, push presses, and cleans in that would be great too! Most importantly, STAY ON TOP OF YOUR MOBILITY!
Both Groups
Warmup:
General Dynamic
Hip Mobility
Shoulder Mobility
Strength, Part 1:
Max Effort Back Squat
Strength, part 2:
Power Clean and Push Jerk, work up to a heavy single
Today we are just going to focus on two strength movements in our last session before break. When you are home, if you want conditioning workouts, go through the workouts we have done so far this year and choose one or two that you can do with the equipment you have. If you have access to a barbell and can get some squats, push presses, and cleans in that would be great too! Most importantly, STAY ON TOP OF YOUR MOBILITY!
Both Groups
Warmup:
General Dynamic
Hip Mobility
Shoulder Mobility
Strength, Part 1:
Max Effort Back Squat
Strength, part 2:
Power Clean and Push Jerk, work up to a heavy single
Wednesday, November 14, 2012
11/15/12
As our first meet approaches, today is an opportunity to tune everything up for the weekend!
Squeeze your butt and get full extension on both your cleans and pullups! Keep your shoulders back!
Everyone has done a great job so far this year, let's keep up the good work!
Also check out the pullup and ring row videos from previous posts!
6:00 AM Group
Warmup:
General Dynamic
Shoulder Mobility
Hip Mobility
Strength/Skill:
Spend 10 minutes practicing cleans
Conditioning:
On the minute for 14:00
Odds- power clean, hang squat clean, power clean, hang squat clean
Evens- 5 PERFECT Pullups/Ring Rows
7:00 AM Group
Warmup:
General Dynamic
Plenty of mobility time- ADDRESS YOUR NEEDS
Strength/Conditioning:
On the minute for 20:00
Odds- power clean, hang squat clean, power clean, hang squat clean, use 65-70% of your 1rm clean
Evens- 5 PERFECT Pullups/Ring Rows
Squeeze your butt and get full extension on both your cleans and pullups! Keep your shoulders back!
Everyone has done a great job so far this year, let's keep up the good work!
Also check out the pullup and ring row videos from previous posts!
6:00 AM Group
Warmup:
General Dynamic
Shoulder Mobility
Hip Mobility
Strength/Skill:
Spend 10 minutes practicing cleans
Conditioning:
On the minute for 14:00
Odds- power clean, hang squat clean, power clean, hang squat clean
Evens- 5 PERFECT Pullups/Ring Rows
7:00 AM Group
Warmup:
General Dynamic
Plenty of mobility time- ADDRESS YOUR NEEDS
Strength/Conditioning:
On the minute for 20:00
Odds- power clean, hang squat clean, power clean, hang squat clean, use 65-70% of your 1rm clean
Evens- 5 PERFECT Pullups/Ring Rows
Monday, November 12, 2012
11/13/12
Great job on a tough workout yesterday!
Today we are really going to focus on technique and position!
Neutral spine, knees out, elbows/armpits forward!
Everyone is doing the same workout again, check out these videos to get prepped.
Warmup:
General Dynamic
Shoulder Mobility
Squat Prep
Strength:
Max Effort Push Press
Conditioning:
5:00 Dumbbell Snatch Test (see below)
Rest/Move to Nelson
5:00 with a partner, alternate wall walks. Watch your partner and give them technique feedback!
For the Dumbbell Snatch Test, we are looking for max reps in the 5:00 time domain, switching hands as needed. While it is labeled a test, the focus here is on technique!
You may do this with a barbell or a kettlebell based on coaches' approval.
Today we are really going to focus on technique and position!
Neutral spine, knees out, elbows/armpits forward!
Everyone is doing the same workout again, check out these videos to get prepped.
Warmup:
General Dynamic
Shoulder Mobility
Squat Prep
Strength:
Max Effort Push Press
Conditioning:
5:00 Dumbbell Snatch Test (see below)
Rest/Move to Nelson
5:00 with a partner, alternate wall walks. Watch your partner and give them technique feedback!
For the Dumbbell Snatch Test, we are looking for max reps in the 5:00 time domain, switching hands as needed. While it is labeled a test, the focus here is on technique!
You may do this with a barbell or a kettlebell based on coaches' approval.
Sunday, November 11, 2012
11/12/12
First meet of the season coming up Saturday! Let's make sure we are buckling down on mobility and recovery!
Today we are working on the same thing we focused on last week--- FULL EXTENSION. Make sure your butt is squeezed and you're at full extension when you start and finish your squats, and when you finish your burpees!
6:00 AM Group
Warmup:
General Dynamic
Hip Mobility
Ankle Smash
Squat Prep
Strength:
Dynamic Effort Back Squat-
7 sets of 3 reps at 70-75% on a 1:00 interval, focus on technique and speed!
Conditioning:
With a partner, in Nelson-
4 rounds-
Shuttle Run (Halfway down and back, all the way down and back)
25 Air Squats
Shuttle Run
10 Burpees
Rest while partner works
Today we are working on the same thing we focused on last week--- FULL EXTENSION. Make sure your butt is squeezed and you're at full extension when you start and finish your squats, and when you finish your burpees!
6:00 AM Group
Warmup:
General Dynamic
Hip Mobility
Ankle Smash
Squat Prep
Strength:
Dynamic Effort Back Squat-
7 sets of 3 reps at 70-75% on a 1:00 interval, focus on technique and speed!
Conditioning:
With a partner, in Nelson-
4 rounds-
Shuttle Run (Halfway down and back, all the way down and back)
25 Air Squats
Shuttle Run
10 Burpees
Rest while partner works
Wednesday, November 7, 2012
11/8/12
Great job so far through the first week of training! Keep up the positive attitude!
We are doing more technical movements today, so make sure you are tuned in to your position and technique!
Watch the videos below to get ready!
6:00 AM Group
Warmup:
General Dynamic
Lax Ball along your shoulder blade!
Unglue your hips!
Squat Prep
Strength:
Hang Squat Clean, work up to a heavy single
Focus getting FULL EXTENSION and pulling all the way around!
Conditioning:
3 rounds-
5 Front Squats
10 Burpees (technique)
AMRAP Pullups/Ring Rows
Rest as needed (2-3 minutes between rounds)
7:00 AM Group
Warmup:
General Dynamic
Lax Ball along your shoulder blade!
Unglue your hips!
Squat Prep
Strength:
Max Effort Hang Squat Clean
Focus getting FULL EXTENSION and pulling all the way around!
Conditioning:
4 rounds:
5 Front Squats
10 Unbroken Pullups/Ring Rows
10 Burpees
Rest 2-3 minutes between rounds
We are doing more technical movements today, so make sure you are tuned in to your position and technique!
Watch the videos below to get ready!
6:00 AM Group
Warmup:
General Dynamic
Lax Ball along your shoulder blade!
Unglue your hips!
Squat Prep
Strength:
Hang Squat Clean, work up to a heavy single
Focus getting FULL EXTENSION and pulling all the way around!
Conditioning:
3 rounds-
5 Front Squats
10 Burpees (technique)
AMRAP Pullups/Ring Rows
Rest as needed (2-3 minutes between rounds)
7:00 AM Group
Warmup:
General Dynamic
Lax Ball along your shoulder blade!
Unglue your hips!
Squat Prep
Strength:
Max Effort Hang Squat Clean
Focus getting FULL EXTENSION and pulling all the way around!
Conditioning:
4 rounds:
5 Front Squats
10 Unbroken Pullups/Ring Rows
10 Burpees
Rest 2-3 minutes between rounds
Monday, November 5, 2012
11/6/12
An AWESOME push press. Knees out, does a great job of getting his head through, and really works to rotate his armpits forward.
Great demo of FULL EXTENSION on a broad jump
6:00 Group
Warmup:
General Dynamic
Lax Ball in the shoulder
Squat Prep
Strength/Skill:
Spend 10:00 practicing behind the neck push press. Focus on elbows/armpits forward, and actively pulling the bar straight down onto your back.
Conditioning:
On the minute for 14:00-
Odds, 5 Push Press
Evens, 5 Broad Jumps (Girls 5 feet, guys 6 feet) Focus on FULL HIP EXTENSION
7:00 Group
Warmup:
General Dynamic
Lax Ball in the shoulder
Squat Prep
Strength/Conditioning:
On the minute for 20:00-
Odds, 5 Push Press (behind the neck if you can/want)
Evens, 5 Broad Jumps (Girls 5 feet, guys 6 feet) Focus on FULL EXTENSION
If time allows,
Practice Turkish Getups
Great demo of FULL EXTENSION on a broad jump
6:00 Group
Warmup:
General Dynamic
Lax Ball in the shoulder
Squat Prep
Strength/Skill:
Spend 10:00 practicing behind the neck push press. Focus on elbows/armpits forward, and actively pulling the bar straight down onto your back.
Conditioning:
On the minute for 14:00-
Odds, 5 Push Press
Evens, 5 Broad Jumps (Girls 5 feet, guys 6 feet) Focus on FULL HIP EXTENSION
7:00 Group
Warmup:
General Dynamic
Lax Ball in the shoulder
Squat Prep
Strength/Conditioning:
On the minute for 20:00-
Odds, 5 Push Press (behind the neck if you can/want)
Evens, 5 Broad Jumps (Girls 5 feet, guys 6 feet) Focus on FULL EXTENSION
If time allows,
Practice Turkish Getups
Sunday, November 4, 2012
11/5/12
The big theme this week is squeezing your butt and getting FULL EXTENSION. That means full extension at the top of the squat, squeezing your butt tight at the bottom of toes2bar/knees2elbows, and using your hips on dumbbell snatches!
6:00 AM Group
Warmup:
General Dynamic
Glute/hamstring lax ball
Ankle Smash
Squat Prep
Strength:
Max Effort Back Squat, work up to a heavy single
Conditioning:
4 rounds-
:40 Toes2Bar/Knees2Elbows
:20 Rest
:40 Goblet Squats
:20 Rest
:40 DB Snatches, alternating arms
:20 Rest
7:05 Group
Warmup:
General Dynamic
Glute/hamstring lax ball
Ankle Smash
Squat Prep
Strength:
Max Effort Back Squat, work up to a heavy single
Conditioning:
5 rounds-
:40 Toes2Bar/Knees2Elbows
:20 Rest
:40 Goblet Squats
:20 Rest
:40 DB Snatches, alternating arms
:20 Rest
6:00 AM Group
Warmup:
General Dynamic
Glute/hamstring lax ball
Ankle Smash
Squat Prep
Strength:
Max Effort Back Squat, work up to a heavy single
Conditioning:
4 rounds-
:40 Toes2Bar/Knees2Elbows
:20 Rest
:40 Goblet Squats
:20 Rest
:40 DB Snatches, alternating arms
:20 Rest
7:05 Group
Warmup:
General Dynamic
Glute/hamstring lax ball
Ankle Smash
Squat Prep
Strength:
Max Effort Back Squat, work up to a heavy single
Conditioning:
5 rounds-
:40 Toes2Bar/Knees2Elbows
:20 Rest
:40 Goblet Squats
:20 Rest
:40 DB Snatches, alternating arms
:20 Rest
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