Games Week Day 3
Press Complex:
1 Shoulder Press + 2 Push Presses
Find a heavy complex for today.
For Time:
3 Rounds
15 Deadlifts (315/205)
15 Deficit HSPU (3.5″/2″)
Time cap: 15 mins
Muscle Clean
-Build to a 1rep Muscle Clean
Barski Clean (3 High Hang Cleans)
-2 @60%, 2@65%, 3@ no higher than 70%
-Like we discussed yesterday, quickness under the bar.
-Use this to work depth in the receiving position. Gradually work your way down to the squad throughout the complex.
Clean Pulls From the Ground
-3×5@70%
-This will be just like a Clean Grip DL. So set up as if your going to clean the bar, so same movement pattern. Once you hit your launch point pull the bar as high as you can. These can be done in singles.
-This will be done in a Clean set up NOT a Dead Lift set up.
Front Rack Zots Press
-Build to a heavy 1rep
-Same as the snatch grip zots press, apply the same principles. Work down in levels if you are unable to perform the movement in a full depth squat and go down in weight.
Pendlay Row
-Build to a heavy 5rep
-Same principles as the bar bell row. If someone is watching you have full body convulsions while lifting the bar YOU HAVE TOO MUCH WEIGHT ON THE BAR.
-Maintain proper position
RDL
-Build to a modetrate 5 rep
-Same concept as the Good Mornings no one will be impressed by how much you lift during this movement. This will be one of our go to core movements.
-Once you start rounding your back. Call it a day.
Games Week Day 2
For Time:
5 Rounds
500m Run
15 Overhead Squats (155/105)
15 Bar Facing Burpees
Time cap: 40 min
This first week and into next week, we will be finding some baseline numbers for our future cycles. We will still be working on some technique and Oly, but this week may feel overrun with more accesory movements. So rest assured not all weeks will look like this.
Muscle Snatch
-Build to a 1rep
Barski Snatch (3 high hang snatches unbroken)
-2 @ 60%, 2@65%, 3@ no more than 70%
Tempo Snatch Grip DL w/2 sec pause at: 1” above ground, below knee, above knee, launch, above knee, below knee, 1” above ground
-Build to a moderate 1 rep, key here is to focus on position, not speed, and not weight.
-Go at your own speed, nice slow and controlled tempo on the way up and the way down.
-Hips and Shoulders rising at the same time, nice strong back in the first two positions while pressing your knees out, then focus on bringing your hips through for the next two positions. Then the same in reverse order as you bring the bar back down to the ground.
-Once you feel yourself loosing positioning STOP!!!!
Zots Press
-Build to a 3 rep
*if you are unable to complete a zots press, work the movement with a PVC pipe, then we will work a Behind The Neck Snatch Grip Strict Press
Barbell Row
-Build to a heavy 5 rep
*nice strong back during this movement, if you have to start jerking your whole body to get the weight up you have too much weight on that bar
Good Mornings
-Build to a moderate 5 rep
*no one will be impressed by how much weight you are able to move in a barbell good morning. We will be doing a lot of these to strengthen our core. So find a weight that is challenging, but you are able to move with great form. I am looking for you to maintain perfect positioning with this lift more than anything.
Games Week Day 1
*We will be spending this week doing versions of the online Games WODs that took place this past weekend. They will be tweaked to what equipment we have available and modified to not kill us. 🙂
Build to a 3 rep. Does not have to be touch and go.
For Time:
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
5-4-3-2-1
Cleans (225/155)
Time cap: 18 mins
CrossFit Wig Wag 