Monthly Archives: September 2016

for the first 5 minutes of class - ON OWN please get loose/mobile - arms, legs etc..
Group - BIKE 5 cal, RUN 200m, ROW 250/200m
Dynamic Stretch - 5 air squats, 5 jumps squats, waling high knees,

CLEAN SKILL WORK
Burgenger warm up:
start with PVC then, an empty bar, then add weight

JERK SKILL WORK
PVC then bar work first. Gradually add weight

ultimately - 1 sq clean + 1 split jerk

FOR TIME
40 Burpees
7 Power Clean 155/105, 135/95, 115/75, 95/65
40 V sit ups [2 legs] 7 Front Squat 135/95, 115/75, 95/65, 75/45
40 K2E
7 Jerks 115/75, 95/65, 75/45, 65/35
40 HRPU
7 OH squat 95/65, 75/45, 65/ 35, 55/25

ON OWN get loose - mobility movements (arm circles, leg gates, slow & hold air squats
GROUP - jog 400m
3 lines of walking dynamic stretches [high kicks, broad jumps, alternate lunge twists, burpee broad jumps

15 minute time cap
work from bar and complete berenger warm up and transfer load.
increase weight and depending on your skill - use this time to work on tech and/or increasing load

1 hang snatch + 1 OH squats
1 snatch (from floor) + 1 OH squat

CHIPPER - 2 person
200 meter sprint
100 med ball partner sit ups 20/14
80 american KB swings 53/35, 44/26, 35/18
60 box jumps 30/24, 24/20, 20/12
40 ball slams
20 straight arm KB lunges
10 wall walks

day 21 of 22 pushups
and... 3rds of dbl unders

Mobility movements :
3x for arm - windmill - open/close gate.WARM up - RUN 400m, DYNAMIC STRETCHES

BACK SQUAT [from rack]: 50x5, 55x5, 60x5, 70x3, 75x3, 80x2, 80x2, 80x2+

5 RFT - 10 Front squat (95/65, 85/55, 75/45, 65/35), 5 Burpee bar jump over, 10 wb shots (20/14, 4/10)), 5 T2B

day 20 of 22 pushups
3 rds
22 dbl unders
22 sit ups

Group Mobility movements - coach lead
On Own - ROW 600/400 meters at MEN 1:55-2:00 pace WOMEN 2:15-2:30 pace
Dynamic Stretching - coach lead

50 x 5 70 x 3 85 x 1
55 x 5 75 x 3 90 x 1
60 x 5 80 x 3 90 x 1+

5 rounds for time
5 HSPU
10 Weighted Sit-ups 45/25, 25/15
5 CTB pull ups
10 Ring Dips / Box Dips

Day 19 of 22 Push Ups
3 rds
2 rope climbs
22 dbl unders