30s Bar Hang
10 Scap Pullups
10 Leg Swings ea leg
10 Banded OHS
5 Standing High Jumps
2 Rounds empty barbell or pvc
6 High Hang Power Snatches
3 Hang Power Snatches
3 Slow pull to Power Position
3 Power Snatches
3 position Power Snatch
– Above Knee
Take 20 min to work to a heavy
12 Lateral Barbell Burpees
9 Power Snatches (115/80)(95/65)(85/55)
6 Bar Muscle-Ups
Scale Bar Muscle Ups with
c) Palms out Supinated Pullups ”
Today we concentrate on position with Snatch. So many ppl want to initiate jump early. Today concentrate on being patient as torso opens to continue to pull bar into power position / hip before you initiate the jump. Practice those position in the first hangs then really make sure you get to those positions again during the full.
If you do not know 1RM then go by feel adding weight each time to bar.
Task Priority Thursday!
100ft Sandbag Carry (150/100)(100/80)
40 dbl KB Bent Over Row (choice)
30 dbl KB Bent Over Row
20 KB Bent Over Row
Extra Credit (if time or on own)
GHD Supine (face up) Hold for max time
at 1min give athlete a 20/10lb Medball
– keep trunk tight and enganged & do not allow lower back into hyper extension
– Legs locked.
This one is not a gasser, its more of muscle fatigue workout. Expect to still sweat but not gaspiing for air. Today is all about quality of movement. Dont worry about the time. Worry about the task. Sandbag walk should be done below shoulders and above hips. Scale pushups as tough as possible. Squeeze scaps on Bent Over row.
Happy Monday everyone. Gonna try something different this week and give you give you the full weeks worth of programming. John and I always have a cycle template and program a week in advance, but we hesitate to give it to everyone early for a few reasons. 1) it may change!! Sometimes we decide to change it mid week depending on how we see our athletes responding to the program. So we don’t want to hear, “well I thought it was supposed to be this” or “I liked the other one better” 2) We sometimes like to post videos with our workouts. Having it on daily posts helps us. 3) Cherry picking – although we realize it may probably happen anyway if you look at the WOD the day before, it may be an more of an opportunity to cherry pick with a weeks worth.
However, we also feel like it may be an opportunity to mentally prepare for workouts early as well as plan your other supplemental workouts that you may be doing around the classes. So here you go, but here are the rules.
We reserve the right to change the program at anytime. 🙂
We reserve the right to choose not to post the weeks program in the future. 🙂
Please still make it a habit to visit the website for more info on a daily basis to make sure it hasn’t changed before you come in and are not ready for whats ahead.
We love our job and put a lot of time and effort into your program and hope you both enjoy it and see progress.
Week of Aug 27 programming
30s work 10s switch time
Leg Swings front
Leg Swings Lateral
Contralateral Deadbug (1 arm down / 1 foot down)
Singles Jump Rope
Double Under Attempts
Double Under Attemps
if you did not hit the 3×6 @ 80% last week attempt 3×5@80%