Friday 012811

Jerk Training

1. Split Jerk

Team Metcon

1 Person completes a full round at a time

8 Push press

8 Goodmornings

8 Bent over row

Work to heaviest load possible in as many sets as needed. Start light.

Thursday 012711

Clean Training

1. Full Clean (i.e. from floor with full squat)

Metcon

Work up to heaviest load in 5 sets

1 set is:

1 DB pushup-row right

1 DB pushup-row left

1 DB Squat clean thruster

Repeat sequence 5 times

Rest 1 minute between sets

Wednesday 012611

Rest day

Encouraged activities:

Walking (long)

Stretching

Soft tissue work (i.e. foam roller, lacrosse ball, etc.)

Napping

Tuesday 012511

Pullup and Unilateral Lower body

1. Kipping Pullups (with band if needed)

2. DB Walking Lunge

Team Metcon

4 rounds for time of:

10 Back Squat, 135/95

10 Dips

10 V-ups

Monday 012411

Snatch Training

1. Full Snatch, i.e. from floor with OH squat

Metcon

For time:

20-15-10-5

Thrusters, 75/55

Deadlift high-pull, 75/55

Short sprint

Friday 012111

Jerk Training

1. Split Jerk

2. Front Rack Split Squats

Team Metcon

1 person at a time must complete an entire round of

3 DB cleans

6 Pushups

9 Box jumps

The goal is as many rounds as possible as a team in 15 minutes

Thursday 012011

Clean Training

1. Power clean

2. Clean deadlift

Metcon

3 rounds for max reps

1 minute of double/single unders

1 minute of ladder climb

1 minute of KB snatch

1 minute of rest

Tuesday 011811

Pullup and Unilateral Lower body

1. Kips

2. Pullup hold + controlled eccentric

3. Reverse Lunges with the front foot elevated

Metcon

4 rounds

10 Burpees

5 Sandbag cleans

DB Farmer's walk, 15 yards and back

Monday 011711

Snatch Practice

1. Power Snatch (start to catch low and progress to OHS)

2. Heaving Snatch Balance (increase from last week)

Metcon

3 Rounds

Single arm KB Swing, 10 each

Lunge Jumps, 6 each

Run BB court and back, 2

Now we're starting to get closer and closer to full snatches. I want to you receive the bar lower than previously on the power snatch and if possible, to receive it in the OHS position.

Friday 011411

Jerk Practice

1. Split Jerk footwork

2. Jerk Balance

3. Behind Neck Split Jerk

Metcon

5 rounds

30 seconds KB clean and overhead, right

30 seconds KB clean and overhead, left

30 seconds rest

Thursday 011311

Clean Practice

1. 2-position power clean

2. Front Squat

Metcon

3 rounds for time

10 DB cleans

10 DB Front Squats

10 DB Push Presses

2-position power clean: perform 2 reps of a power clean starting from the high hang position, then perform 2 power cleans from just above knee, all in the same set for 4 total reps per set.

Tuesday 011111

Pullup & Unilateral leg strength

1. Kips

2. Barbell inverted rows

3. Bulgarian split squats

Metcon

10-9-8-7-6-5-4-3-2-1 rep rounds of

Vertical jump, 12" above reach

Air squats

Walking lunges (total steps, not each)

Now we'll start to turn that eccentric (lowering) strength we've been developing on the pullups into concentric (raising) strength with the inverted rows. And be ready for the Bulgarians.

Gotta love the cut-off Under Armor t-shirt.

Monday 011011

Snatch Practice

1. Power Snatch

2. Heaving Snatch Balance

Metcon

3 Rounds for time

20 KB Swings

10 Rainbows

The power snatch will start from where the bar would be on the floor if there were 45lb plates on it. If we don't actually use those (you never know) I'll just have you start with the bar at approximately mid-shin height. This position will look and feel similar to the clean deadlift we did last Thursday, i.e. upright torso, shoulders over bar, shins angled forward.

Notice in the video of the heaving snatch balance, you start with your feet in the receiving/squat position. The feet SHOULD NOT MOVE. Simply, dip, drive, and try and outrace the bar to the bottom. Don't worry, we'll practice.

Friday 010711

Jerk Practice

1. Push jerk

2. Front rack BB split squat

Team Metcon

5 rounds for time

75 ft. ladder climb

15 DB Push press, 35/20lb

Rest

Each of you will be at one of the three stations (the rest is considered a station) and can't begin the next movement until everyone is done with their reps.

Pyrros Dimas, one of the greatest weightlifters of all time. Also one of the few guys that push jerked instead of split jerked. About 468lbs. Impressive.

Thursday 010611

Clean Practice

1. Mid-hang muscle clean

2. Clean deadlift

Metcon

With a 1:1 work to rest ratio perform the following exercises for the following time intervals: 50-40-30-20-10 seconds.

Rope jumping (singles or doubles)

KB swings

Forward-backward shuttle run

For example, during the first round you'll perform as many reps as possible in 50 seconds followed by 50 seconds of rest for all three exercises. Then 40 seconds in round two, and etc.

Tuesday 010411

Pullup and Unilateral Lower body

1. Kips

2. Pullup hold + controlled eccentric

3. Crossover step-up

Metcon

3 Rounds for time

20 pushups

20 box jumps

20 ball slams

Here's a plug for Robb Wolf. He's the guy when it comes to paleo eating (grain, dairy, legume free). Here's a link to the FAQ of his website. Here you'll find the nuts and bolts of the how and why of the paleo diet. Let me know your questions or thoughts.

Monday 010311

Snatch Practice

1. Below knee power snatch

2. OH Squat

3. Snatch-grip push press

Metcon

3 rounds for time

15 each arm Chinese DB Row

25 Butterfly situps

Now, he's not standing up once the weight is overhead and he's catching it lower than we will, but his starting position is just below the knee which is what I want you to see.