29 December 2017

Saturday, 12.30.17: Red Rum Barbell Club

Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 65x2x2 70x2x2 75x1x2 80x1 85x1 90x1 1RM

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 65x(1+1)x2 70x(1+1)x2 75x(1+1)x2 80x1+1 85x1+1 90x1+1 1RM
Back Squat 90x2x2

22 December 2017

Saturday, 12.23.17: Red Rum Barbell Club

Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 60x2 70x2 75x1 80x1 85x1 90x1 95x1 85x1x3

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 60x2+1 70x2+1 75x1+1 80x1+1 85x1+1 90x1+1 95x1+1 85x(1+1)x3
Snatch Pull 95(sn)x2x5
Front Squat 60x3 70x3 80x3 85x2 90x1 80x3 85x2x3

15 December 2017

Saturday, 12.16.17: Red Rum Barbell Club

Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 60x2 70x2 80x2 85x2 90x2 95x1

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 60x2+1 70x2+1 80x2+1 85x2+1 90x2+1 95x1+1
Clean Pull 100 (cln)x2 105x2x4
Back Squat Heavy Single (90(HS)x1, 95(HS)x1, 100(HS)x1)x3

14 December 2017

Friday, 12.15.17:

Skill/Strength
Muscle Up
3 Rounds
24 Straddle Hollow Body Rocks
5 Table In and Outs
Then
15min Banded Muscle Up Transitions

WOD
FT
Prison Burpees
20-1 Ladder
20 burpees
Walk 5m, turn around
19 burpees
Walk 5m, turn around
18 burpees
Walk 5m, turn around
17 burpees...

13 December 2017

Thursday, 12.14.17:

Skill/Strength Reps x Sets
Back Squat 90% x 5 x 4
Rest 2min b/w sets

WOD
FT
21-15-9
Power Snatch #135/95
Toes 2 Bar

12 December 2017

Wednesday, 12.13.17:

Skill/Strength
20min to find:
Max Height Box Jump

WOD
5 RFQ
1 Long Hollow Wrist Walk
1 Long Hollow First Knuckle Push Up
1 Long Hollow Wrist Rock
1 Long Hollow Fingertip Walk
12s Headstand
10s Standing Static Shoulder Extension (light wt)
3 V Ups
30s Pike Lean

11 December 2017

Tuesday, 12.12.17:

Skill/Strength
Front Squat 65% x 5 x 5
Rest 2min b/w sets

WOD
FT (17min cap)
400m Run
12 Clean #185/130
400m Run
9 Clean #185/130
400m Run
6 Clean #185/130

10 December 2017

Monday, 12.11.17:

Skill/Strength Reps x sets
Shoulder Press 90% x 3 x 3
Rest 2min b/w sets

WOD
4 RFT (20min cap)
40 Double Under
10 Pull Up
10 Goblet Squat #53/35
10 KB Clean & Jerk (5ea) #53/35
20 KBS #53/35

08 December 2017

Saturday, 12.9.17: Red Rum Barbell Club

Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch Heavy Single 85(HS)x2x4

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk Heavy Single 85(HS)x(2+1)x4
Snatch Pull 105 (sn) x2x5
Back Squat Heavy Single (90(HS)x1, 95(HS)x1, 100(HS)x1)x3

07 December 2017

Friday, 12.8.17:

Skill/Strength
Muscle Up
5 Rounds
12 Straddle Hollow Body Rocks
5 Table In and Outs
Then
15min Banded Muscle Up Transitions

WOD
5 RFT 14min cap
8 Box Jump 30"/24
15 Sit Up
8 Ring Dips

06 December 2017

Thursday, 12.7.17:

Skill/Strength Reps x Sets
OHS 65% x 5 x 5
Rest 2min b/w sets

WOD
4 Rds
1 Hang Power Snatch 75% Snatch
1 Power Snatch
1 Snatch
1 Hang Power Snatch 80% Snatch
1 Power Snatch
1 Snatch
1 Hang Power Snatch 85% Snatch
1 Power Snatch
1 Snatch
Rest as needed b/w rounds

05 December 2017

Wednesday, 12.6.17:

Skill/Strength
20min Mobility
Coach's Choice

WOD
3 RFQ
1 Long Hollow Wrist Walk
1 Long Hollow First Knuckle Push Up
1 Long Hollow Wrist Rock
1 Long Hollow Fingertip Walk
12s Headstand
10s Standing Static Shoulder Extension (light wt)
3 V Ups
30s Pike Lean

04 December 2017

Tuesday, 12.5.17:

Skill/Strength
Front Squat 1RM
Rest 2min b/w attempts
Use at most 7 attempts to reach 1RM

WOD
4 RFT 12min cap
200m Run
10 Toes 2 Bar
5 Cleans #135/95

03 December 2017

Monday, 12.4.17:

Skill/Strength Reps x sets
Shoulder Press 85% x 3 x 3
Rest 2min b/w sets

WOD
3 RFT 13min cap
70 Double Unders
20 S2OH #115/75
10 C2B Pullups