Monthly Archives: August 2017

Aug 31

A – Practice/Refinement – Deadlift form Coaches – be relentless with good starting position and a flat back for this work.  Use warm up with very light weight on the bar to practice. B – Main Event – 6×3 slow...

READ MORE

Aug 30

  A – turn on the new Taylor Swift song for the warm up stretching.   B-Practice/Refinement – Power Clean and Power Snatches **technique focus is on high elbows in the pull and quick elbows in the turn over. Working with a...

READ MORE

Aug 29

Tuesday 10 MIN AMRAP Row 500 Run 400 Row 300 Run 200 50 wall balls 10 MIN AMRAP Ride 20/15 CALS 20 Box Jumps 10 Hang Cleans 115, 80, 155/105 sport 10 MIN AMRAP 50 DU/75 sport 25 push ups 10 T2B/15 sport

READ MORE

Aug 28

A – Technique coaching in warmups **HSPU – Coaches work with newer athletes work on getting upside down and/or HSPU to a stack of abmats **Experienced athletes practice games standard, deficit and efficient kipping **FS- Coaches teach...

READ MORE

Aug 25

Practice and Refinement – Single arm and leg work   A – 10 mins rotating to practice, learn and work. 8 DB Snatches – Practice transitioning between hands 2-6 pistols or scaled pistols 10 Alternating arm KBS 4 single arm KB...

READ MORE

Aug 24

Refinement and Technique – Snatch Starting position and Hip extension on DL   A – Main Event – Snatch DL to hip extension with feet remaining flat on the ground. 5 sets of 3 single reps **Each rep starts in great starting...

READ MORE

Aug 23

Refinement and Practice Shoulder/Ankle Mobility and Snatch Balances During warm up coaches will work deeply on shoulder and ankle mobility. Shoulder ideas here and here. Ankle ideas here and here A – 4×3 Snatch Balance Work a fast drop...

READ MORE

Aug 21

Learning and Practice HSPU and Jerks   A – During Warmup up coach will go over jerk and split jerk with PVC and Bar   B – 6 Mins of HSPU Practice *Advanced athletes practice smoothly stringing together multiple kipping HSPU...

READ MORE

Aug 20

With a buddy 40 mins One person runs 600 Other person gets as many rounds and reps as possible of: 10 pull ups 20 wall balls 30 sit ups   score is total meters run + rounds/reps

READ MORE