Friday, February 12, 2016

1. Barbell Complex
Build to a heavy complex of: 1 Power Snatch + 1 Squat Snatch + 1 OHS

I’m looking for virtuosity of movement here. Show me your sound mechanics before increasing in weight. We are ALL starting with a PVC pipe.

Part 1 from February 3 Competitors Training Open Athletes WOD.

2. Conditioning
“Nate”
AMRAP 20 of:
2 Muscle ups
4 HSPU
8 KBS, 2/1.5-pood

Part 2 from February 6 Competitors Training Open Athletes WOD.

Thursday, February 11, 2016

Tonight is Barbelle Lifting Club @ 7:00 p.m.

1. Bench Press*
Set 1 = 3 reps @ 50%
Set 2 = 3 reps @ 60%
Set 3 = 3 reps @ 70%
Set 4 = 3 reps @ 80%
Set 5 = 3 or more reps @ 90%

*8-10 Pull ups after each set

2. Conditioning
AMRAP 15:
5 Power Cleans, 155/105
10 Box Jumps, 24/20″
15 Wallballs, 20/14

Wednesday, February 10, 2016

1. Squat Therapy Clinic

2. Back Squats
Set 1 = 3 reps @ 50%
Set 2 = 3 reps @ 60%
Set 3 = 3 reps @ 70%
Set 4 = 3 reps @ 80%
Set 5 = 3 or more reps @ 90%

3. Conditioning
ARMAP 10:
10 OHS, 95/65
10 TTB

Part 3 from February 3 Competitors Training Open Athletes WOD.

Tuesday, February 9, 2016

1. Overhead Therapy Clinic

2. Jerks
Set 1 = 3 reps @ 50%
Set 2 = 3 reps @ 60%
Set 3 = 3 reps @ 70%
Set 4 = 3 reps @ 80%
Set 5 = 3 or more reps @ 90%

3. Conditioning*
21-18-15-12-9 reps for time of:
Row for calories
Thrusters, 95/65
* Do not do Open 15.5. Do not compare your score to 15.5. We are NOT looking for a benchmark; that was what yesterday was for. Today we want THIS stimulus.

Part 3 from February 2 Competitors Training Open Athletes WOD.

Monday, February 8, 2016

This week Thursday night is Barbelle Lifting Club! We had a great time in January. Hope to see all the same faces and maybe some new ones!

You will be limited to 25 minutes to warm up and get part 1 completed.

1. Deadlifts*
Set 1 = 3 reps @ 50%
Set 2 = 3 reps @ 60%
Set 3 = 3 reps @ 70%
Set 4 = 3 reps @ 80%
Set 5 = 3 or more reps @ 90%

*30-60 second hollow holds after each set.

2. Conditioning
5 minutes of max reps of Burpee Box Jump Overs, 24/20
5 minute rest
4 minutes of max reps of 10m Shuttle
4 minute rest
3 minutes of max reps of Power Clean, 155/105
3 minute rest
2 minutes of max reps of Wall Balls, 20/14
2 minute rest
1 minutes of max reps of Max unbroken C2B Pull-Ups

Part 2 from February 1 Competitors Training Open Athletes WOD.

Sunday, February 7, 2016

How’s the challenge going for you? If you have any questions, your coaches are here to help you!

Saturday, February 6, 2016

8:00 a.m. Mobility with Eric (This will be your last weekend to get some mobility until February 27 as Eric will be gone February 13 & 20); Olympic Weightlifting

9:00 a.m. Team WOD

Friday, February 5, 2016

1. Bench Press
Sets 1 & 2 = 5 reps @ 55%
Set 3 = 5 reps @ 65%
Set 4 = 5 reps @ 75%
Set 5 = 5 or more reps @ 85%

2. Conditioning
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang Squat Clean Thruster, (use 75% of your 1RM Thruster, cap at 135/95)
200 Meter Run after each set.

Part 2 modified from January 30 Competitors Training Open Athletes WOD.

Thursday, February 4, 2016

1. Deadlifts
Sets 1 & 2 = 5 reps @ 55%
Set 3 = 5 reps @ 65%
Set 4 = 5 reps @ 75%
Set 5 = 5 or more reps @ 85%

2. EMOTM x 20
Odd: 3-5 HSPU
Even: 6-8 Toes to Bar

3. Tabata
8 rounds of 20 seconds on and 10 seconds off of air squats, bottom to bottom. This means you will hold for the 10 second rest in the squat position.

Wednesday, February 3, 2016

We will need 15-20 minutes for part 3.

1. Barbell Conditioning
Note: use the same barbell for all 4 movements, so choose a weight based on your lowest PR number. For instance, if your power snatch PR is the lowest of all of these, base your barbell weight off about 75% of that PR number (cap at 135/95).
ARMAP 3:
9 Power Snatches
15 Power Cleans
21 Jerks
Max Reps of OHS in the remaining time

2. Strength
10×3 Thruster (you can increase weight whenever you feel like doing so)

3. Conditioning
For time:
25 Calorie Row
Run 200 Meters
20 Calorie Row
Run 200 Meters
15 Calorie Row
Run 200 Meters
10 Calorie Row
Run 200 Meters
5 Calorie Row
Run 200 Meters

Slightly modified from January 27 Competitors Training Open Athletes WOD.