Thurs 6.13

Chain Resisted Sumo Deadlift 8x2

 

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Narrow Grip Bench Press 3x8

 

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FOR TIME:

30 Deadlifts @ 1.5 BW (Scale 1.25 BW)

200m Sprint

30 Burpees

 

Tues 6.11

  Farbod #315

 

Pause Squat 3x3 

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Max Weighted Pull Up

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6 Rounds

30 Seconds - Max Double KB Swings

30 Seconds - Max Liners

Rest 1 Minute

**Go straight into the run from the swings.
**Score is total swings + total runs across all rounds.

Steve & Farbod's max weighted pullup. Brian busting his ass on his last set of pause squats.

Thurs 5.30

Natasha and Alex's last class for a few months. Come back soon,  guys!

 

20 min - Max Clean Single

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"Death by Barbell"

5 Rounds

15 Deadlifts

12 Hang Power Cleans

9 Front Squats

6 Push Jerk

(135/95)

Tues 5.28

Good Mornings 3x5, 3x3 

 

Clean Shrugs 5x10 

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7 Rounds

7 Hang Cleans

7 Push Press

(95/65)

 

 

Thurs 5.23

5 Rounds

10 Sumo Deadlift (225/155)

15 Weighted Hip Extensions (45/35 plate)

Rest 90 seconds

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4 Rounds

400m Row

25 Box Jumps

Rest 90 Seconds

Some posterior chain mobilization post workout.

Tues 5.21

 Jeni and Natasha reppin some strict pullups ;)

5 Rounds for Load

8-10 Dumbbell Bench 

5-8 Supine Grip Strict Pullups

8-10 DB Bench

5-8 Pronated Grip Strict Pullups

**Supine is with palms facing you (chin up grip), pronated is overhand grip


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10min EMOM

10 Push Ups

10 DB Snatch (alternating)

Thurs 5.16

 

 

Snatch Barbell Complex

1 High Hang Snatch

1 Hang Snatch (mid-thigh)

1 Snatch 

**Work up slowly and focus on technique. First snatch from the high hang should be only a 2-3 inch dip with shoulders behind bar - hinge joint in this lift is only the knees slightly forward. Second hang snatch is to mid thigh, so shoulders descend over the bar and travel further down your leg. Last snatch is from the floor. These are all full squats

Clean & Jerk Barbell Complex

1 Hang Power Clean

1 Hang Clean

1 Split Jerk (3 second pause overhead)

**Again, focusing on technique, so add weights conservatively. Hold onto the barbell throughout thsi entire complex. Focus here is making sure that we finish our pull and balance and power in the split stance position we have. The 3 second hold at the end with the bar overhead is to make you cognizant of  your landing and to remember not only jump forward and back, but out.