Squat Clean Tips

So. This link takes you to Sage Burgener's little rap and tips about getting under the bar when cleaning. (Yes, her rap's a little goofy, but she is a Burgener so she knows what she's talking about).

http://sageolylifting.blogspot.ca/2010/08/these-raps-are-getting-ridiculous.html

It's all about that transition phase....

Low!

Monday Weights

Warm-Up/Skill: double unders, 30x4, then 5-10-15 x 2

Strength:
-shoulder press 5-5-3-3-2
-bench press 5-5-3-3-2
-squat cleans 3-3-3-3-3 -- this is for a light/medium weight, to practice depth

Pull!!

Friday KB Chipper

Post warm-up/skill review:

Lucky

High Pull.

21 KBS (55/35)
21 Pushups
21 KB C&J
21 Pullups
21 KB snatch
21 Situps
21 KB thruster, right arm
21 Double unders
21 KB thruster, left arm

Wednesday Sprint & Couplet

Warm-Up: 5 min jog, ABC, activation drills/accels


Work: Death by 10 metres -- Interval Sprints
First round run 10m; every minute add 10m until fail. Score = total rounds.
 

Staring doesn't get it up.

Strength: Turkish DLite
6 rounds:
10 TGU (35)
10 Deadlift (1/2 bw)

Monday Strength

1. Standard warm-up

2. FS: 3-3-3-3-3

3. Snatch-grip deadlift: work up to 1RM, rest 2 mins between lifts

4. Push press: 5-5-3-3-2

5.  Skill work: maintain handstand position for 4 x 30 sec

Not really WOD-related but......

Friday Chipper

Bringing back the end of week chipper.

Nice socks.

For time:
40 pushups
20 KBS (55/35)
10 pullups
400m run
10 pullups
20 KBS
40 pushups

Weds Sprint & Couplet

Warm-Up: 5 min jog, A-B-Cs, activation drills/starts

Sprints:
-4 x 60m (10m accel, 50m maintain)
*1 min rest between sprints


Couplet: 5 rounds of
-7 hang squat clean (155/105)
-10 clapping push ups

Dig in.

Monday Madness

Warm-Up: 3 laps, 2 x (5 pullups, 10 pushups, 15 squats), shoulder mobility

Skill Review: snatch & jerk

Work Out: Bob's Tasty Combo #1
-rest as needed between efforts
-Snatch: 2-2-2-2 @ 75% 1RM
-Jerk: 2-2-2-2-2 @ 80% 1RM
-Clean high pull from blocks: 3-3-3 @ 90% 1RM
-Back Squat: 2-2-2-2 @ 90% 1RM

Hittin' 90.

Militant CrossFit: 09-09-13

A. Strict Press – build to a 1RM
B. Wtd Pull up or Chin Up – build to a 1RM
C. 50 Presses for time @65% of part A
D. 50/40 strict chin ups for time

Tips
We get to test our overhead press and our weighted pullup today, pronated grip, though feel free to try a few with supinated or mixed grip if you like.  If you are new do a 3RM instead of a 1RM. Focus on keeping ass and abs tight and elbows under the bar.

For the weighted pullup, test this only if you already have 5 strict pullups. If you’re not quite there yet, you can work on negatives and banded pullups, as your coach for a recommendation

TIME CHANGE!!

New timing: we will be starting at 1700 from now on!!

Camille deems it so.

Militant CrossFit: 4-Sept-13

Health, Fitness & Performance:
A. Test your dip:
your choice of weighted dip or max dips
B. Tabata pullups
C. Tabata pushups
D. Tabata situps
Tips
For part A, the goal is to test our progress for dips.  If you have been working ring dips, and know that you already have at least 5 ring dips, you can test your weighted ring dip.  If you aren’t sure if have 5 ring dips but know that you have at least 1, test out max ring dips.  If you have been working with regular dips (not on rings) and know that you have at least 5, you can test your max weighted dip with hands on boxes or  bars. If you don’t know if you have dips, today is a great opportunity to test out your max dips on a stable surface such as on boxes. If you don’t have full range of motion toe pushups, you’ll want to work on those instead.  If you are somewhere in between pushups and dips, you can test max pushups or max weighted pushup (have a friend put a plate on your back but be careful!)  For parts B, C and D, we are looking at 8 sets of 20 seconds of work and 10 seconds of rest.  Rest no more than a minute in between tabatas.  Choose a variation of the movement that you can do at a high intensity, keeping in mind that these movements fatigue quickly.