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Lifting Ourselves and One Another

Archives: Strength

Monday, June 3, 2019

A.  Snatch Pull – 3 reps X 5 sets, rest 90-120s

B.  Snatch High Pull – 2 reps X 7 sets, rest 90-120s

C.  Muscle Snatch – 2 reps X 5 sets, rest 90-120s

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 3

Saturday, May 25, 2019

TT WOD – Partner:

Alternating with your partner complete 10 rounds of (5 rounds each):

10 Medicine Ball Cleans – 20#/14#
12 Deadlift – 135#/95#
Partner 1 performs cleans while partner 2 performs deadlift, then switch.

Then alternating with your partner complete 10 rounds of (5 rounds each) of:

10 Box Jumps – 24”/20”
10 Knees to Elbows

Then complete 2000m row.

WOD:

Overhead Squat – 4, 4, 4, 4, 4, 4

Coach’s notes:

Post time to complete Partner WOD and loads for all sets of overhead squat to comments.

WOD Leaderboard
Comments: 2

Saturday, May 18, 2019

TT WOD – Partner:

In Partners complete:

200 Walking Lunges (divided equally, can work at the same time), then

3 rounds of:

1:00 Partner L-Sit (toes must touch)
50 Synchro Squats
40 Synchro Double Unders
30 Ring Rows (divided equally)
20 Synchro Knees to Elbows

Then 200 Walking Lunges (divided equally)

WOD:

Back Squat – 5, 5, 5, 5, 5, 5

Compare to Thursday, September 21, 2017

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 9

Saturday, May 11, 2019

TT WOD – Partner:

In partners complete 4 rounds of:

500m Row while partner accumulates AMRAP Kettlebell Swings – 1.5/1.0 pood

Then complete 75 Hang Power Cleans – 95#/65#

Then complete 50 shuttle runs (20ft.) while your partner holds the bottom of a goblet squat – 1.5/1.0 pood

WOD:

“Nancy” – 5 rounds for time of:

Run 400m
15 Overhead Squats – 95#/65#

Compare to Tuesday, April 5, 2016

Coach’s notes:

Post number of KB swings and time to complete partner WOD and time to complete WOD to comments.

WOD Leaderboard
Comments: 4

Friday, May 10, 2019

A.  Power Clean – 2 reps X 7 sets, rest 90-120s

Compare to Wednesday, October 24, 2018

B. BTN Snatch Grip Push Press – 2 reps X 7 sets, rest 90-120s

Compare to Friday, October 17, 2014

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 5

Tuesday, May 7, 2019

WOD:

Overhead Squat – 2, 2, 2, 2, 2, 2, 2

TT WOD – Accessory:

A.  Lateral Single Leg Box Pistol – 8-10 reps/leg @ 30X1 X 4 sets, rest 60-90s

Notes:  Load front rack if you reach 10 reps, heel touch only.

B1.  Back Extension (control) – 7-9 reps @ 5050 X 4 sets, rest 60s

B2.  Single Leg Wall Sit – 30-40s X 4 sets, rest 60s

C.  Hollow Hold – 45-60s X 3 sets, rest 60-90s

Notes:  Progress to supine GHD hold if all 3 sets complete.

 

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 10

Wednesday, May 1, 2019

Push Jerk – 2, 2, 2, 2, 2, 1, 1, 1, 1, 1

Compare to Thursday, January 10, 2019 and Wednesday, March 28, 2017

During rest between sets practice your scales (front and back).

 

Coach’s notes:

Post loads for all sets and notes for scales to comments.

WOD Leaderboard
Comments: 9

Wednesday, April 24, 2019

Paused Back Squat – 1, 1, 1, 1, 1, 1, 1, 1

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 10

Sunday, April 14, 2019

Front Squat – 2, 2, 2, 2, 2, 2, 2

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 5

Wednesday, April 3, 2019

Clean and Jerk – 2, 2, 2, 1, 1, 1, 1, 1

Compare to October 29, 2018

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 6