Friday 123110

Jerk Work:

1. Behind neck push jerk

2. DB Split squat

Metcon:

Tabata Wall Balls

Rest

Tabata KB Snatches (alternating each set)

In the video of the DB split squat, he has the bar in the front rack rather than dumbbells, but otherwise, this is the movement. This exercise will get you used to supporting a load in the split leg position (which is what you'll need for the split jerk).

Thursday 123010

Clean Work:

1. Hang Clean High Pull

2. Front Squat

Metcon:

6 Rounds of

30 seconds of DB Burpees

30 seconds of rest

30 seconds of rope jumping, doubles or singles (try to go unbroken)

30 seconds of rest

Watch the video I linked to the hang clean high-pull. Pause the video and then step through it frame by frame and notice how his hips and knees fully extend before there is noticeable bending of the arms. We'll keep the weight light on this move so we can work speed and also proper upper body positioning (elbows high and back at the top).

Wednesday 122910

Rest Day

Sorry to have to leave you guys mid-way through, but from what I saw, it looked like you finished it as well as can be expected. It took just under 20 minutes to complete which is what I was expecting. Hopefully that was a fairly fun one for you guys. Rest up tomorrow (or come in work some weaknesses, mobility, etc.) and be ready for some clean work on Thursday.

Tuesday 122810

Strength/Skill

1. Kips

2 Pullup holds (chin above bar)

3. Contralateral single-leg Deadlift

Metcon (maybe a week late, but it'll still work)

"12 Days of Christmas"

1 Deadlift, 225/135

2 Broad Jumps

3 Inverted Rows

4 Lateral bar hops

5 Air Squats

6 Walking lunges

7 Situps

8 Box jumps

9 Double/Single unders

10 DB Hang Power cleans, 40/25lb

11 MB cleans (from floor to squat)

12 MB slams

If you think about the song, you'll figure out how this workout goes. Merry Christmas a little late!

Monday 122710

You'll get a feel for this next 5 week block as we go, but the readers digest version is that we are going to emphasize continued technique/strength development in the Olympic lifts (snatch, clean, jerk) with metcon work of various duration, intensity, and exercise selection. I have a template planned out, but as we go I may adjust things (sets, reps, weights, exercises, rest, basically anything) if I feel we need to.

Monday's will be devoted to snatching - improving technique and also using snatch development exercises to improve the specific types of strength needed to snatch well. Also, I won't be revealing all the details of the workouts on the blog but will give you an outline of the day. Don't worry though, there is a plan.

Monday's Workout:

Snatch training

1. Power Snatch from above knee

2. Overhead Squat

3. Snatch-grip Push Press

Metcon

KB Cross-chops

KB Topside halfmoons

Also, I'll be directing the warm-ups more than I have been recently. That'll ensure that you're warmed up and ready specifically for the movements to follow.

I'm excited to keep moving forward and build on the foundation that's been laid. Let the good times roll!

Friday 122410

Strength

Bench Press, 15 reps @ 62.5%

Agility Cone Drills

We'll use a 1:2 or 1:3 work to rest ratio for all reps

Box drill

Weave drill

T drill

Quality execution of change of direction drills like these requires coordination, balance, strength, quickness, and body control/awareness. Anybody think improving these qualities won't be of value?

Thursday 122310

Strength

Deadlift, 15 reps @ 62.5%

Metcon

For time:

15 Overhead Squats, 95/65lb

75 Double Unders

30 Pushups

12 OH Squats

50 DUs

20 Pushups

9 OH Squats

25 DUs

10 Pushups

Scaling options: less weight on the OH squats, 3:1 singles for doubles (225-150-75), bands on the pushups (very strict technique: neutral spine, chin, chest, hips touch floor).