Wednesday 3.23.16 WOD NOTES
Competition Day Mobility: None Dynamic Warm Up: 5min Coaches Choice, but get the Athletes moving fast. They will need to be primed to move quickly to complete each of the WODs in under 5min. Strength: None WOD “Gather Round The Good Stuff” In 40min Complete: 1000m Row 75 MB Cleans (20,14,14,12) NOTES: Looking for Athletes to […]
Week of 3.21.16 Barbell Club
Conjugate Strength Tuesday 1. Banded Back Squat – Single Red (1RM – no box) 1. Banded Back Squat – Double Orange (1RM – no box) 2. Orange band is doubled up to DB’s on the ground. One band per side of barbell. 3. 2″ Deficit Banded Clean Speed Pulls (@ 40% 8×1) 4. Squat Clean […]
Tuesday 3.20.16 WOD NOTES
Dynamic Effort Lower Mobility: 8min 3min hanging http://www.mobilitywod.com/daily/monday-march-7th-2016/ 5min Squat Test Strength: 15min Hang Squat Snatch (12×2 @ 70%) NOTES: Week 3 (final week) of this DE lower. Allow Athletes to warm up for 3min then compete 16×1 every 1min as a group. Why? The abbreviated positioning of the hang snatch allows for use to focus […]
Monday 3.21.16 WOD NOTES
Max Effort Upper Mobility: 6min 3min each side http://www.mobilitywod.com/daily/sunday-february-21st-2016/ Dynamic Warm Up: 5min Strength: 12min Floor Press (1RM) NOTES: Why? • Allows maximal weight to be pressed without undue stress on the shoulder. The limited range of motion prevents the Athlete from flaring out the elbows in the concentric movement, limiting the amount of scapular rotation […]
Sunday 3.20.16 WOD NOTES
Competition Day Mobility: None Dynamic Warm Up: None NOTES: Instead write the below on a whiteboard and have people complete it as they arrive AMRAP until movement demo begins. 3 Burpee Pull Ups, 6 Sit Ups, 9 Air Squats WOD: 50min 0:00-15:00min “Jackie” For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups **Attempt a PR! […]
Friday 3.18.16 WOD NOTES
Max Effort Upper Mobility: 5min Classic banded overhead distraction with front rack, Coaches choice Dynamic Warm Up: 5min Strength: 12min Push Press (1RM, less than 10reps past 50%) NOTES: Look for classic midline faults; hyper extension as a way to fall under bar and leading with knees in eccentric motion rather than hips. WOD: 25min […]
Thursday 3.17.16 WOD NOTES
Dynamic Effort Lower Strength: 15min Hang Squat Snatch (12×2 @ 70%) NOTES: Week 2, new DE lower. Allow Athletes to warm up for 3min then compete 12×2 every 1min as a group. Why? The abbreviated positioning of the hang snatch allows for use to focus on technique, especially the second and third pull. The distance […]
Week of 3.14.16 Barbell Club
Conjugate Strength Tuesday 1. 12 min EMOM 1 Snatch @ 70% Continue ascending 2. Overhead Squat (4×3) 3. Banded Clean Speed Pull (@55% (or up 5%) + 30% Bands) 4. L-Sit Single Arm DB Press (2×10) 5. One Arm DB Row (2×12) 6. KB Skull Crushers (3×10) 7. Standing Overhead Banded Tricep Extensions (1×200) Thursday […]
Wednesday 3.16.16. WOD NOTES
Competition Day Mobility: 5min Coaches choice, pic your favorite Dynamic Warm Up: 5min WOD: 30min “Mandofun” –0:00-5:00– 21 Thrusters (95,65,75,55) 21 Pull Ups –0:00-5:00– 21 Deadlifts (225,155,185,135) 21 Burpees Over The Bar –0:00-5:00– 9 MUs (C2B) 9 Snatches (135,95,115,75) –0:00-5:00– 15 Thrusters 15 Pull Ups –0:00-5:00– 15 Deadlifts 15 Burpees Over The Bar –0:00-5:00– 9 […]
Tuesday 3.15.16 Box Brief
CONGRATULATIONS Congratulations to Coach Ana and Mike Shine for qualifying for the 2016 Pan American Masters Olympic Weightlifting Championship in Puerto Rico. They will both be going to San Juan in June. Ana also qualified for the World Championships in Germany in early October. A shout out also goes to Steve Parent for placing top […]
