Saturday, January 31, 2015

Saturday

Lucy
Olympic Weightlifting Meet
Weigh-ins: 8am
Meet starts immediately after!
Spectators are welcome, no entry fee

Friday, January 30, 2015

Friday

Joe

Skill:
How to swing a sledge-hammer (yes this IS a skill)
3 x 20 reps (10/10)

Strength: De-load Week
RDL
5 x 3 @ < 50% 1rm dl


Conditioning:
10 rounds for time:
5 pullups
10 pushups
15 squats
1 clean & jerk 185/135

Thursday, January 29, 2015

Thursday

Olympic Weightlifting Meet Competitors:
Weigh-ins are at 8am Saturday
At that time you'll submit your 3 snatch attempts, and your 3 C&J attempts. 

Competition begins immediately following weigh-ins. Spectators are welcome!
If you have not yet signed up, please do so, sign-up sheet is in the gym. We are counting on your participation to make this successful!
Mobilty is important! 

Strength:
De-load Week

Conditioning:
6 min amrap
30 thrusters 115/80
remaining time bar-hop burpees

*REST 5 min*

6 min amrap
40 pullups
remaining time row cal

*REST 5 min*

6 min amrap
Run 800m
max kettlebell snatch 24kg/16kg
The day's results

Wednesday, January 28, 2015

Wednesday

Olympic Weightlifting Meet Competitors:
Weigh-ins are at 8am Saturday
At that time you'll submit your 3 snatch attempts, and your 3 C&J attempts.
Competition begins immediately following weigh-ins. Spectators are welcome!
Beth 
Strength: 
Deload week

Burgener Warm-up

Conditioning: 

 Barbell Complex
Once you pick up the bar, don't put it down again until all four movements are completed. 10 burpee penalty for giving up and putting the bar down early. 5 cycles 10,8,6,4,2. Rest exactly 2 minutes in between cycles. Increase the load for every cycle. Here's a suggested pattern:
men- 65-75-85-95-115; women-45-55-65-75-85

  1. snatch grip deadlift
  2. hang power snatch
  3. overhead squat
  4. snatch balance

Tuesday, January 27, 2015

Tuesday

How to Win an Argument with a Vegan

Heather

Skill:

5x
2 front squats + 1 jerk @ 80% 1rm jerk
Rest 2-3 minutes between sets

Conditioning:
5 rounds:
10 goblet squats 53/35
15 swings
20 cal row

The day's results

Monday, January 26, 2015

Monday



Batts working on that kip...

Warm-up: Run 800m, 15 strict cb pullups, 30 honest pushups, 45 squats

Strength: Deload week!!!

"You Gotta Fight For Your Right....Tabata!"

Tabata protocol is 20 seconds of work followed by 10 seconds of rest. We'll go 12 minutes tabata style over the following 4 exercises. 3 min at each station before moving on, no rest between exercises. 

  1. Slams 20/10
  2. Push Press 75/55
  3. Box jump 24/18
  4. Double unders
Score max reps


Sunday, January 25, 2015

Sunday

Saturday partner WOD group


Test and challenge your stamina this morning! 
ENDURANCE WOD WITH COACH LOGAN
9AM


*Members PLEASE remember to sign up for the in-house oly-lifting meet next saturday at 8am 
*February rowing challenge starts up next sunday!