24 January 2014

24 january 2014

Today’s Warmup (Burgener Warmup for Olympic Lifting)

 

down and up, elbows high and outside, muscle snatch, snatch land(footwork) , snatch drop (receive at the bottom) x 10 each with an empty barbell

Mobility Work

Players choice. Make this part of your warmup as you begin your light sets for lifting. Take one minute rest between your sets and spend time on specific mobility issues relating to successful Olympic lifting(i.e. front rack, overhead position, ass-to-ankles squat, vertical torso, etc.)

Strength
Full Snatch

Skill
Full Squat Clean (no jerk today)

WOD
run 1 lap, 50 double unders, 25 pushups, 40 DU, 20 Pushups, 30 DU, 15 pushups, 20 DU, 10 pushups, 10 DU, 5 pushups, run 1 lap (lap is through the alley between 54th and 57th)

15 August 2013

15 August 2013

Warmup

x 10: inchworm, Wall squat, over/under, scorpion, OH Walking Lunge w/pvc

Burgener Warmup with empty barbell

Strength

10 MINUTES TO establish 1RM Snatch

Back Squat 7 x 1 at 90%

WOD

15 MIN AMRAP of: 1 TGU (each side) @ 1/2bw, 8 KB swings @ 70/53, 200m HEAVY farmer’s carry (use the two items from the previous movements to complete the farmers carry)

13 August 2013

13 August 2013

Warmup

x 10: inchworm + pushup, plunger, groiner, wall squat, scorpion

Burgener Warmup + Skill Transfer

Strength

1 Snatch from blocks + 1 Snatch from High Hang 7 X 1 (barbell starts below knees). These are two separate movements. One full snatch from the blocks, then stand and recover, then one full snatch from the high hang position.

WOD

3 rounds for time: 40 double unders, 30 situps, 20 wallball @ 25/15, 10 KB SWING @70/53

7 August 2013

7 August 2013

Warmup

x 10: twisting lunge, inchworm, over/under, wall squat, dislocates w/PVCe

Burgener Warmup for Snatch + Skill Transfer movements

Strength

1) 3 Position Snatch 7 x 1 ( work high to low. Focus on organized tight core and popping hips to finish the pull from each position)

2) Behind the Neck Snatch Grip push press +Overhead Squat 7 x 1 (work up to 1RM if possible)

WOD

50 situps, 50 double-unders, 50 situps, 25 walking lunges (each side), 50 situps, 50 Pullups, 50 situps

5 August 2013

 

5 August 2013

Warmup

x 10: inchworm + pushup, twisting lunge, wall squat, scorpions, dislocates with PVC

Burgener Warmup with Barbell

Strength

 

EMOM for 5 minutes: 7 burpees and 1 snatch at 80% of max snatch ( every missed rep earns 5 extra burpees, to be completed at the end: load lower than 80% earns 2 extra burpees every minute)

 

Snatch Pulls 5 x 3 (wide grip, synchronized hip extension and shrug, keep arms long)

 

WOD

run 1 lap, 5 rope climbs, row 500m, 3 TGU (each side)@ 1/3BW, 100 Double-Unders, 50 KB Swings @ 53/35

 

1 August 2013

1 August 2013

warmup

x 10: twisting lunge, toy soldier, wall squat, inchworm + pushup, burpee

burgener warmup with empty barbell

Strength

Snatch from high hang 5 x 2 (think vertical torso, quick hips, and speed under the bar)

Snatch Balance 5 x 2 (use a rack. think about tight core, active arms, locked out elbows, deep in the pocket)

WOD

6 MIN AMRAP of: Squat Clean + Thruster @ 1/2 BW ( we are going for constant, consistent power production)

30 July 2013

30 July 2013

Warmup

x 10: twisting lunge, over/under, toy soldier, wall squat, scorpion

Burgener Warmup with empty barbell

Strength

1a) Snatch from blocks  5 X 2 (barbell should start above knee)

1b) Back Squat 5 X 3 (work to a very heavy triple)

WOD

5 rounds for time of: row 250m, 5 DB manmakers @ 1/2BW (simple= pushup, power clean, push press) , 3 wall walks (toes and nose on the wall. Scale to a 30 sec plank hold)

25 July 2013

25 July 2013

Warmup

x 10: inchworm, wall squat, overhead squat w/PVC, scorpions

Burgener Warmup w/ empty barbell + skill transfer movements

Strength

7X1 3 Position Snatch (low to high) – heavier than last weeK

WOD

For total time: Run 1 mile, 40 Pullups, 20 HSPU, 30 Pullups, 15 HSPU, 20 Pullups, 10 HSPU