Workout for Monday 13 December 2010

This break I am actually going to continue to post our daily workouts. Post your results to the comments section. Warmup is as follows: 2-3 min row row or bike, dynamic shoulder rotations, dynamic hip swings, 30 sit ups, 30 back extensions, 10-15 air squats feel your bottom position, 10-15 pushups done quickly.
I will also post coaching cues/notes and post-workout stretching.
If you have any questions feel free to call text or e-mail me and I'll get right back to you.


Tomorrow's Workout:
Front squat- 3 rep max

Notes- Keep the bar tight against your throat with high elbows! Big brace and chest up!

then

4 rounds with 2:00 rest between rounds:
8 unbroken squat snatches
16 pullups
24 box jumps

Notes: Choose a weight you can handle unbroken! Hold your brace throughout the entire squat snatch movement! Stay tight and use your kip on the pullups!

Stretching:
-Hip stretch with leg on box/ledge
-Overhead/Streamline stretch
-Calf stretch against wall
-Hip flexor stretch- http://www.youtube.com/watch?v=5I8OGu-0LFs

Workout 12/10/10

Tomorrow's Workout:
Clean and jerk- 2 reps on the minute for 10 minutes

then

5 rounds:
10 push press
21 double-unders

Workout 12/9/10

Cool new website worth checking out- gymnasticswod.com
The features daily gymnastics drills much the same way mobilitywod.com, another great site, posts daily mobility work. We are going to start throwing these drills into warmup and/or cool down.



Tomorrow's Workout:

3 rep max narrow grip bench on the football bar

then

12-9-6-3
Heavy power clean
Dips

Workout 12/7/10

Tomorrow's Workout:
Snatch- heavy single or technique development work

then

In Nelson-
Run 1 mile, about 12 laps around, we'll mark it up before we start, against an 8:00 running clock
at the end of 8 minutes perform for time-
5 rounds of:
5 pullups
10 pushups
15 squats

I know this sounds confusing but it will all be explained.

Finals Week

In light of Finals Week starting tomorrow this week's workouts are going to be moved back a half hour to 730 AM. If your exam schedule conflicts with the workout time, either make it up on Wednesday or talk to me and we'll figure something out.
Tomorrow's workout is going to be a real midline taxer.  Make sure yo hold your breath through the movements and keep those rib ends tucked in throughout.

Tomorrow's Workout:
Squat- progression or 5x3 on the minute at 80%

then

20-14-8
Thrusters
DB death march between each set

Phone post

I'm posting from my phone so I hope this works

tomorrows workout:

nick- sled pulls and push press
will- clean drills and pendlay rows
Tyler- snatch work

then

row sprints:
:20 all out, 1:40 rest
x 10

Thursday's Workout

We're gonna get after it in the gym the next two days going into the Amherst meet on Saturday. The Oregon football team does something similar, lifting heavy and going through rigorous practices on Fridays to get their bodies primed for Saturday games.

Tomorrow's Workout:
Bench- progression or Wendler Week 3

then

AMRAP 12:
5 dumbbell shoulder-to-overhead
Box Jumps on the tall box, will be changed to broad jumps or hurdles depending on availability