Uncategorized

Aug 18

Practice and Refinements: box jumps Coach works on box jump efficiency with athletes – step down each time  3 sets – work on good movement patterns 10 wall balls 10 box jumps ***athletes – work on your rhythm with box jumps...

READ MORE

Aug 16

Practice and Refinement – Snatch Tech A – Slow Pull snatches – This is just a regular snatch, but the first and second pull are SLOW.   Very slow pull until mid thigh and then accelerate to overhead position.   Do 10-12 sets of...

READ MORE

Aug 15

8 min to complete Run 400 Row 500 Ride 20/15 Cals rest 5 mins   20 min AMRAP – Cindy 5 pull ups 10 push ups 15 squats

READ MORE

Aug 14

A – Muscle Cleans – 1 rep every 20 seconds for 5 mins **coach incorporate instruction and practice of Musc. Clean in warm up B – 12 mins of 3 position squat cleans complex Mid thing hang Above knee hang From ground 7 sets Sets...

READ MORE

Aug 13

Every 7 mins (for 35 mins) perform: 15 box jumps 15 wall balls 15 KBS 15 v-ups Run 400 *Mix order up each round

READ MORE

Aug 12

A – from ground 3×3 push press followed by 3 tough box jumps   B – Jerk from rack – 10 mins to work to a max 1 rep   C – Tire Flip and KB relay – Coach creates a relay using the tires/KB based on the...

READ MORE

Aug 11

A – Practice and Refinement – HSPU and T2B **coach spends some time after/during warm up going over tech for hspu/t2b 10 Min EMOM Even min – 2-10 HSPU Odd min – 5-10 T2B **you choose reps based on your ability   B- 16...

READ MORE

Aug 10

A – Practice and Refinement – Snatch Tech work 4 mins to do 3sets of 3- Snatch Deadlift with pause at knee **focus is to keep the lats engaged to keep the bar close to the thighs and hips. 4 mins – 3×3 – Snatch High...

READ MORE

Aug 9

Practice and Refinement DU and Clean Pull strength   Every 2 mins for 12 mins 3×3 Touch and Go Clean Pulls (link) After the pulls work DU for 20-30 seconds **for the Clean Pulls work on driving the whole foot into the ground and pulling...

READ MORE

Aug 8

15 mins to complete 10-9-8….1 Cleans 135/95 Row Cals x2   Rest 5 mins   15 mins to complete 10-9-8…1 Burpees T2B Box Jumps

READ MORE

Aug 7

Practice/Refinement: Kettle-Bell Swings – Coaches talk about most efficient way to swing KB **focus on keeping chest up and using hips more than legs to drive the swing. **discuss how to move the swing quickly for faster reps.   10 min...

READ MORE

Aug 6

For time – 35 min cap Cash in and out: 20 burpees 10 KBS 10 Goblet squat Run 800 15KBS 15 Goblet Squats Run 600 20 KBS 20 Goblet Squats Run 400 25 KBS 25 Goblet Squats Run 200  

READ MORE