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Lifting Ourselves and One Another

Archives: Strength

Saturday, February 15, 2020

TT WOD – Partner:

In partners (one working at a time) complete:

100 Cal – erg of choice

Then 4 rounds of:

25 Overhead Squats – 95#/65#
40 Sit-ups
55 Bent Over Dumbbell Rows – 35#/25#/hand dumbbells or 1.0/0.7 pood
70 Reverse Unders

Then 100 Cal – erg of choice

WOD:

A. Shoulder Press – 2 reps X 5-7 sets, rest90-120s

B. Push Press – 3 reps X 5-7 sets, rest 90-120s

Coach’s notes:

Post time to complete Partner WOD and loads for all sets in WOD to comments.

WOD Leaderboard
Comments: 4

Tuesday, February 4, 2020

WOD:

Paused Back Squat – 3 reps @ 32X1 X 5 sets, rest 90-120s

Compare to Sunday, November 17, 2019

TT WOD – Gymnastics:

A1.  Straight Arm Supine Hip to Bar (with swing) on Med Ball – 8-12 reps X 3-4 sets, rest approx. 60s

A2.  Hollow Body Handstand Pike to Wall with Med Ball – 6-10 reps with 3s hold X 3-4 sets, rest approx. 60s

Note:  Progress to moving off the wall.

A3.  Strict False Grip Ring Pull-up – 5-6 reps X 3-4 sets, rest approx. 60s

Note:  Add a pause at the top.

B1.  Prone Overhead Dowel Raises – 8-10 reps with 2s hold X 3 sets, rest approx. 60s

Note:  If shoulders internally rotate, cradle dowel with thumbs facing up.

B2.  Banded Lat Pull Down in Standing Hollow (compression) – 60s @ 3011 X 3 sets, rest approx. 60s

B3.  Prone Banded Abduction Overhead Raises – 8-10 reps with 2s hold X 3 sets, rest approx. 60s

Note:  Keep thumbs facing up.

Coach’s notes:

Post loads for all sets of back squat and results for all gymnastics to comments.

WOD Leaderboard
Comments: 16

Friday, January 31, 2020

Split Jerk – 2, 2, 2, 2, 2, 2, 2

Compare to July 23, 2019

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 13

Monday, January 13, 2020

Power Clean/Hang Power Clean – 1/2, 1/2, 1/2, 1/1, 1/1, 1/1/, 1/1, 1/1

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 8

Thursday, January 9, 2020

WOD:

Work to your heaviest in the following complex:

Power Snatch/Hang Power Snatch/Overhead Squat X 3

TT WOD: Gymnastics

A1.  L-sit holds – 5s hold X 3-4/set X 4 sets, rest 60-90s

Notes:  Elbow to shoulder width, external rotation of shoulder, drive shoulders down, start with a short level (knees bent), drive hips and knees up and forward, which drives shoulders back, should not feel front of shoulder, extend lever after 5s hold achieved, 1st one leg (alternating), then both legs.

A2.  Lat activation push back with hollow body – 4-6 reps with pause at top X 4 sets, rest 60-90s

A3.  Prone straight arm shoulder extension with plate – 8-12 reps @ 2022 X 3 sets, rest 60-90s

Notes:  Wrists neutral, keep arms close to body and body active in hollow.

 

B1.  Headstand pike raises – 8-10 reps @ 5050 X 3 sets, rest 60-90s

 

B2.  Ring Invert – 6-8 reps @ controlled tempo X 3 sets, rest 60-90s

 

B3.  Reverse plank (superman) hold – 30-60s X 3 sets, rest 60-90s

Notes:  knees bent as scale, rower with parallettes as progression.

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 9

Monday, January 6, 2020

6 rounds for load(s) and time(s) of:

5 Clean and Jerk
10 Bar Muscle-ups
20 V-ups
REST 3:00

Coach’s notes:

Post load and time per round plus total working time to comments.

WOD Leaderboard
Comments: 11

Thursday, January 2, 2020

WOD:

Complete As Many Rounds and Reps As Possible (AMRAP) in 30 minutes of:

2 rounds of:
1 Legless Rope Climb
7 Strict Handstand Push-ups
28 Lateral (dowel) Two Foot jumps – 24”/20”

After each set of 2 rounds REST 1:00, then continue until 30:00.

TT WOD – Snatch:

A.  Work to a moderate double and then single hang squat snatch in the first 15-20 minutes of class.  Use this lift to focus on finishing to your hip, keeping the bar close and a fast third pull.  Try to pause all of these catches.

B. Next work to your new 1RM in a squat snatch.

Coach’s notes:

Post rounds and reps complete for WOD and loads for all sets in TT Snatch to comments.

WOD Leaderboard
Comments: 7

Tuesday, December 31, 2019

WOD:

A.  Every 2:00 for 12:00 complete:

300/250m Row
AMRAP Wallballs – 20#/14#

B. Practice handstand holds with any time remaining.

TT WOD – Snatch:

A. Hang Power Snatch – 2, 2, 1, 1, 1, 1, 1, 1

B. Power Snatch – 2, 2, 1, 1, 1, 1, 1, 1, 1

Coach’s notes:

Post reps complete for each set and total reps for wallballs in WOD and loads for all sets in TT WOD to comments.

WOD Leaderboard
Comments: 5

Friday, December 27, 2019

Thruster – 2, 2, 2, 2, 2, 2, 2

Between sets practice scales. 

Compare to February 23, 2019

Coach’s notes:

Post loads for all sets to comments

WOD Leaderboard
Comments: 3

Tuesday, December 24, 2019

WOD:

Like the song “12 Days of Christmas”, complete for time each exercise in ascending order, then work back down, adding one exercise per round of:

1 Deadlift – 225#/155#
2 Burpees
3 Pull-ups
4 Push-ups
5 Toes to Bar
6 Pistols
7 Push Press – 95#/65#
8 Box Jumps – 24″/20”
9 Ring Rows
10 Kettlebell Swings – 1.5/1.0 pood
11 Clean and Jerk – 95#/65#
12 Front Squat – 95#/65#

 

TT WOD – Snatch

A.  Snatch Push Press (BTN)/Snatch Drop – 2/2 X 5-7 sets, rest 90-120s

B.  3 Position Hang Squat Snatch (above knee/below knee/floor) – 1/1/1 X 5-7 sets, rest 90-120s

Coach’s notes:

Post time to complete WOD and loads for all sets in TT Snatch to comments.

WOD Leaderboard
Comments: 7