Wednesday 25, February 2015

Warm up:

5 min AMRAP - Partner style
2-4 partners can do this together
P1 - 200m row SPRINT
P2-P4 body weight movements
    air squats
    lunges
    push ups
Rotate through the group

Stabilizer:

30 KB sit ups

Skill:

Hang cleans 3x3

Strength:

Bench press
5-5 warm up
5-3-1+ 75/85/95% of your 90% of your 1 rep max

Metcon:

1000m row
then
3x
25 wall balls 20/16lb
25 box jumps 24/20in
25 ring push ups

Tuesday 24, February 2015

Warm up:

200m Indian drill

Stabilizer:

50 TRX/ring mountain climbers

Skill:

Clean from the hip
3x3

Strength:

Deadlifts
5-5 warm up
5-3-1+ 75/85/95%

Metcon:

3x
25 man makers 35/25lb dumbbells
25 dumbbell lunges
25 ring dips

Monday 23, February 2015

Warm up:

Soooo, I really hope you are enjoying these different warm ups like I am in programming them. I think it is fun and sets the right tone in direction for the class time frame too.  Love ya guys

6 min AMRAP
2 partner warm up

P1 - starts on one end of the gym, while P2 is on the opposite side.
P1 - 6 abmat sit ups, P2 plank hold
P1 sprints to P2, and takes the plank position over while P2 sprints to the other side of the gym and does his/her 6 abmat sit ups, back and forth for 6 minutes

Stabilizer:

50 weighted crunches 45/25lb plate over head

Skill:

This week we will be working on our power clean positions all week

Clean pulls 3x3

Strength:

Week 3 of our cycle

5-5 warm up
5-3-1+ @ 75/85/95% of your 90% of your 1 rep max

Strict press

Metcon:

2x
12 hang clean and jerk 52.5/37.5kg
9 thrusters
6 snatch

Saturday 21, February 2015

COME WATCH COACH DEREK CRUSH THE SUPER TOTAL COMPETITION at American Iron this Saturday!

9a.m. on till the end

Combined number of all power lifts
     Bench
     Deadlift
     Squat
PLUS your Olympic lifts
     Snatch
     Clean and jerk

It is going to be a great day, come support your coach who supports you everyday!

Friday 20, February 2015

Warm up:

1 min at each movement
KB complex

Hand to hand swings
V-twist
Cleans - smirch hands each rep
Swings

Stabilizer:

50 KB sit ups

Skill:

Full snatch

Light technique work

Strength:

Snatch
3-3-3-3-3 - skill and technique
or
1-1-1-1-1-1-1 heavier reps

Metcon:

3x
7 power cleans 70/50kg
9 OHS
11 deadlifts

Thursday 19, February 2015

Warm up:

4 min KB complex
30 seconds at each movement
AHAP

Snatch
Side rack lunges
High pulls
Clean, squat, press

Stabilizer:

100 bicycles

Skill:

Snatch from the hang position - light technique work

Strength:

Bench press
5-5 warm up
3-3-3+ 70/80/90% of your 90% of your 1 rep max

Metcon:

200m sled pull 60/40kg
800m run
30 thrusters 50/35kg
200m sled pull 60/40kg

Wednesday 18, February 2015

Warm up:

30 seconds each movement
Kettlebell complex - AHAP

One arm high pull
Forward rack lunge
Snatch
Squat and press - (in the hole)

Stabilizer:

50 double crunches

Skill:

Snatch balance

Strength:

Deadlift
5-5 warm up
3-3-3+ 70/80/90% of your 90%

Metcon:

12 min AMRAP
12 KB swings 32/24kg
12 goblet squat
12 ring dips

Tuesday 17, February 2015

Warm up:

30 seconds at each movement
Kettlebell Complex - AHAP

One hand swing
Reverse rack lunge
Clean
Squat and press (in hole)

Stabilizer:

30 toes 2 bar

Skill:

Hang snatch

Strength:

Strict press
5-5 warm up
3-3-3+ 70/80/90% of your 90%

Metcon:

800m run
50 pull ups
50 double unders
800m run