Monday 2015.03.30

Warming up!


BBG (off)
Split Jerk
2-2-2-2-2

Take each set (not each rep) from the rack and lower each rep to the shoulders, dipping with the legs to absorb the bar's momentum. Re-rack after each set.


Strength/WL
Back Squat
2 x 5, 1 x 5+


Conditioning
8:00 AMReAP of:
3 KB Swings, 2 pood/1.5 pd
3 Pull-ups
3 Box Jumps, 24"/18"
6 KB Swings, 2 pood/1.5 pd
6 Pull-ups
6 Box Jumps, 24"/18"
9 KB Swings, 2 pood/1.5 pd
9 Pull-ups
9 Box Jumps, 24"/18"
.
.
.

Add 3 reps to each movement as the workout progresses. As you may remember, the 2 pood KB (32 kg) is approximately 72#, and the 1.5 pood KB (24 kg) is approximately 53#. Dumbbell substitutions for these weights are usually 70# and 55#, respectively.

Depending on numbers, we may do this in two separate groups.

Compare to 2014.03.24.


Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, bar mash your quads for 2:00/leg.

Saturday 2015.03.28

Geneva knocks out another solid squat rep.


BBG (off)
1 Power Snatch + 1 Hang Power Snatch (knees)
1st: Heavy single (10 min)
2nd: 85% x 1 x 2 (5 min)

1 rep = 1 Power Snatch + 1 Hang Power Snatch. Do not drop the bar between the power snatch and the hang power snatch.


Strength/WL
Deadlift
5-5-5


Conditioning
4 rounds AMReAP of:
KB/DB Swings, 1.5 pd (55#)/1 pd (35#)
1-arm KB/DB Hang Power Snatch, 55#/35#
Burpees

Each movement is comprised of 45 seconds of work followed by 30 seconds of rest. Thus, for the first round, you'll do the following: KB swings for 45 sec, rest 30 sec, DB snatch for 45 sec, rest 30 sec, burpees for 45 sec, rest for 30 sec. Record reps during your rest period, and your total number of reps is you final score. Use the same weight for the swings and the snatches (be sure to use a DB if you've never done a KB snatch).  For the DB hang power snatch, switch hands every 5 reps.


Finale
Strict pull-ups - 3 sets of max reps. If you can get more than 10, then add some weight. Between sets, low flamingo for 2:00/leg.

Thursday 2015.03.26

Andy's Iowa State Cyclones may have made an early 
exit from the tournament, but Andy keeps going strong!


Skill
4 cycles of:
1. Static handstand (no handstand walking)
2. Strict TTB
3. 5 OHS

Spend approximately 1:30 min working on each skill/movement (so each cycle is approximately 4:30). Set a goal for each skill in the cycle. The OHS component is in place to prepare us for our conditioning work today, so start with the bar and gradually increase the weight during each cycle until you reach the weight you plan to use for the metcon.


Conditioning
"Nancy"
5 rounds for time of:
400m run
15 OHS, 95#/65#

There is a 20 min cap for this workout. For scaling, choose an OHS weight at which you could get 20-30 reps without setting the bar down (when fresh). We want to keep the intensity level high during this metcon, so that means our OHS reps should be mostly - or better yet, completely - unbroken.


Finale
Spend two minutes/arm mobbing your shoulders. A few options are rolling on a ball or doing the overhead external rotation with banded distraction mob. Be good to your shoulders - spend some time with them!

Wednesday 2015.03.25

 Dawn gets her benching in . . .
 . . . while Mike gets set to pull another rep (observed by 
his "coaches" - Brianne and Abby - in the background!)


Barbell Group

Tuesday 2015.03.24

Emily gets some benching done in preparation for this weekend's 
NE State High School Powerlifting Meet - go Emily!  It's also worth noting 
that Emily took home the gold last year at this meet . . . as a freshman.

Open Gym

Monday 2015.03.23

Geneva chalks up Diana while Diana daydreams about the 
awesome squatting session she is about to undertake . . .  

The awesome squat session is underway!


BBG (off)
4 cycles of:
1. Double-unders/triple-unders
2. HSPU
3. L-sit (on parallettes or the floor)

Spend approximately 1:30 min working on each skill (so each cycle is approximately 4:30 plus transition time). Set a goal for each skill in the cycle. If HSPU are not yet attainable, perform 4 negatives per cycle.


Strength/WL
Bench Press
2 x 5, 1 x 5+


Conditioning
You've just done "Helen Goes Upside Down" - let's see how your time from that compares to the one, the only, the original . . .

"Helen"
3 RFT of:
400m run
21 KB Swings, 1.5 pood/1 pood
12 Pull-ups

15:00 cap


Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, bar mash your hamstrings for 2:00/leg.

Saturday 2015.03.21

Snatches, deadlifts, burpees, and thrusters . . . an awesome sight to behold!


BBG (off)
Split Jerk
3-3-3-2-2-2

Take each set (not each rep) from the rack and lower each rep to the shoulders, dipping with the legs to absorb the bar's momentum. Re-rack after each set.


Strength/WL
Back Squat
2 x 5, 1 x 5+


Conditioning
"Helen Goes Upside Down"
3 rounds for time of:
400m run
21 KB swings, 1.5 pd/1 pd
12 HSPU


Finale
Couch stretch for 2:00/leg.
 
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