A) 3 position Snatch (low to high) – rest 60-90 sec
B) HSPU – 5 tough reps EMOM for 5 min
C.) 3 sets @100%
– 10 unbroken power cleans F: 95/65, P: 115/75, C: 135/95
– Row sprint 20 seconds @100%
*rest 3 min
Record meters rowed for each set.
Author: Ryan Savard
A) 1X20 High Bar Back Squat
Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.
B) For time:
Function
– Run 400m
– 21 Push Press (95/65)
– 21 Toes 2 Bar or K2E
– Row 400m
– 15 Push Press
– 15 Toes 2 Bar
– Run 400m
– 9 Push Press
– 9 Toes 2 Bar
Performance
– Run 400m
– 21 Shoulder to Overhead (135/95)
– 21 Toes to Bar
– Run 400m
– 15 Shoulder to Overhead
– 15 Toes to Bar
– Run 400m
– 9 Shoulder to Overhead
– 9 Toes to Bar
C) Plank Complex
A) 7X3 Banded Deadlifts @ 60% Bar Weight + Band – rest exactly 60 seconds.
B) 10 minute AMRAP:
– 5 KB snatch/arm
– 10 Push-ups
– 15 Squats
C) Handstand holds/walks
A) 7X1 2-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.
*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor. The Jerk comes after the 2nd position Clean.
B) 12 min AMRAP:
Function:
– 10 Thrusters
– 10 Pull-ups/ring rows
– 200 m run
Performance:
– 10 Thrusters (115/75)
– 10 C2B Pull-ups
– 200 m run
Competition:
– 10 Thrusters (115/75)
– 5 Muscles-ups
– 200 m run
C) Coach’s choice finisher.
Row, Row, Row Your… Erg?
You might have noticed that since the arrival of the new rowers (or ergs), rowing has become pretty common in our weekly programming. Love it or hate it, rowing is here to stay. Why should you learn to respect it? Well for starters, you can’t cheat the distance on the rower. Also, rowing allows us to work the three specific energy systems hard while not giving your joints a pounding. Thus making it an excellent choice for longer workouts that have a fair amount of joint loading already.
Gaining meters efficiently is compromised by poor technique. Short and choppy strokes lead to expenditure of excess energy and load your body with much greater forces than do longer, smoother, and more powerful strokes. The technique is similar to swimming where longer and more powerful strokes will propel you much further.
A1) 5X3 Bench Press @ 75% – rest 60 seconds
A2) 5X10 Hollow Rocks – rest 60 seconds
B) 4 rounds for total working time:
– 250 m row sprint
– 10 burpees AFAP
– 40 double unders
*rest 3 minutes
C) Mobility work on something bothersome
Tuesday
Snatch
2 full snatches at 80% (reset between reps) – 60 sec rest
then…
“Tyson”
Against a 2-minute running clock, complete as many rounds and reps as possible of:
– 10 Box Jumps (24″/20″)
– 10 Hang Power Cleans (115/75)
Rest 2 minutes between sets, and complete a total of 4 sets. Score is total reps.
rest 2 min then run 400m all out!
R.I.P Tyson
No Ordinary Race Recap
Sunday morning was a blast. Despite the early morning groans from having to be at the gym at 7:30am yesterday, all 24 athletes did awesome! We couldn’t have made it work without the help of our awesome volunteers. A big thanks goes out to Heather, Jen T., Jen L, Anne Marie, Rick, Marcia, Vickie, Josh, and Charles for volunteering. Here is a movement recap of No Ordinary Race for those not in attendance…
- 8 minutes to find a 3RM power clean
- Begin run (3 & 6 milers)
- Obstacle 1 – 200 m backwards overhead medball toss (20/15)
- Obstacle 2 – Slosh pipe lunges to cone + carry back
- 3 milers head back to gym
- Obstacle 3 – 50lb bucket carry to cone and back
- 6 milers head back to gym
- 2 minutes max effort kettlebell swings upon arrival (53/35)
Here are your winners for NOR 2013:
3 Mile Men’s: Chris Schaar
3 Mile Women’s: Kristen Lucas
6 Mile Men’s: Trevor Speck
6 Mile Women’s: Emile Odeski
