Power snatch
5-5-5-5
Power clean + push press
5-5-5-5
Overhead squats
5-5-5-5-5
Acc work
50 GHD sit ups
50 back extensions
METCON
For time:
5 rounds
20ft handstand walk
5 deadlifts @70% of 1RM
then
5 rounds
20ft overhead walking lunges 135/95
5 box jumps 36/30
Maintenance/Mobility
Full body stretch
Note: Handstand walk scale, 20 handstand hand release, 2x Conan drill or 40ft bear crawl
Hang squat snatch
5-5-5-5
Hang squat clean and jerk
5-5-5-5
Clean pulls at 110% of clean and jerk 1RM
2-2-2-2
Front squats
5-5-5-5-5
Back squats
5-5-5-5-5
Note: #Get it done!!! #Gainz!!! #BOOM!!!
“Triple treat 2017”
Karen/Annie/Grace
For time:
50-40-30-20-10
Wall balls
Double unders
Sit ups
6 Clean and jerks 135/95
Note: Almost a year ago, we did the same workout but with Isabel (Snatch 135/95)
“Muscle ups Wednesdays”
10min EMOM
1 strict muscle up + 1 strict ring dip
Add 1 ring dip every minute. If you can’t keep it strict anymore, start kipping. That goes for both the muscle up and ring dip. No muscle ups? No problem, get on the low rings, work on muscle up transitions and you can still do ring dips. Can’t do either muscle ups and dips? Low rings with bands or low rings leg assist.
METCON
5 rounds for time:
10 shuttle runs forward/backward 20ft
10 chest to bar pull ups
15 dumbbell power snatch alt hands 50/35
Note: For the run, you run 1 forward and come back backward. Each way you have to touch the ground past the 20ft mark. Each way is one rep. For the chest to bar, you can scale with regular pull ups, jumping pull ups or ring rows. Dumbbell snatch is pretty straight forward, scale down the weight as needed. This is going to be a good burner
New cycle starting today for 8 weeks. Get ready to be strong, #pyrostrong!!
Power snatch (5 singles)
5-5-5-5
Power clean + 2 push jerk (5 singles)
5-5-5-5
Snatch pulls @110% of 1RM
2-2-2-2 (touch and go)
Front squats
5-5-5-5-5
Back squats
5-5-5-5-5
Note: For the next 8 weeks, the squats are building up but don’t max out. Key there is getting your body used to the resistance but don’t over do it. This will pay off with consistency and repetition. Also, don’t start too light, try to get every set at a decent weight challenging for you. Front squats: aim for 50% of 1rm front squat start and build up to about 80%, same thing for the back squat but go from your back squat 1RM.
Coach’s note: Trust the process, don’t over do it in intensity. Keep in mind the regular workouts and that we’ll be doing this 3 times a week for 8 weeks.
Strength
E2M10M (5 sets)
3 push press (From the rack)
METCON
3 rounds for reps:
1min toes to bar
1min box jumps 24/20
1min Kettlebell swings 70/53
1min push ups
1min Dumbbells hang squat cleans 50/35
1min Rest
Weight vest workout is Sunday July 9th.
Garage workout Sunday July 16th. Just like regular classes at 9/10 and 11. We’re going back to our roots for 1 day. More details to come.
This week, we’re starting muscle up Wednesdays. Obviously, expect some muscle in the workout. Don’t have muscle ups? No worries, it’s your chance to work at it or work on your pull ups
Gymnastic EMOM alt minute
5 strict pull ups + 5 kipping pull ups
5 strict handstand push ups + 5 kipping handstand push ups
Note: Adjust the volume accordingly, 3 and 3, 4 and 4, whatever works with you and where you’re at. Also, scale the movement if needed
METCON
6min AMRAP
3 thrusters 135/95
6 bar facing burpees
Olympic lifting total:
20min to find 1 rep max snatch
20min to find 1 rep max clean and jerk
Your scores are: Max snatch, max clean and jerk and max for both lifts together. We’re also going to put a percentage beside your lifts in relation to your bodyweight. For example: Dave 250 (123%), 305 (137%)/ total 555 at 193bw (That would be awesome!!!) That would be a 82% snatch in relation to my clean and jerk. Ideally you should aim for around 75% snatch/clean and jerk ratio
Note: Start light and build up to your max. Chances are it’s gonna take less than 20min for each lift but it’s meant to give more rest in between. We’ll do a good 5-10min warm up with pvc pipe work, empty barbell, then when the timer starts, go with a few sets of triples and doubles, then singles and work your way up. If you don’t PR today, don’t worry, it’s going to be your best for day that’s all. There’s going to be plenty of other occasion to test your maxes.
