4/19/14

Dynamic Movement Warmup

(please check the board for updates daily)

Mobility

3×0:30 Box Shoulder Stretch

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Place your arms shoulder width apart on a 20″-24″ box. Keeping your head neutral (look at the floor, don’t bury your chin in your chest) push your shoulders open as far as possible driving your head and chest to the floor. The stretch should come from your shoulders and thoracic spine, not your lumbar spine.  Again, be patient.  You’ll probably look more like the lower image than the upper image when you start out.

Elevated pigeon pose on box 2 mins each side

Strength

If you are missing any of your 1RMs on any of the lifts, use this time to establish them. We all need to have current numbers. Got them all? Use this time to make up any lifts you missed this week.

Weekend Partner WOD

accumulate 120 box jumps 30/24 – while 1 partner is working on box jumps, the other partner will do 2 rounds of 5 Russian kb swings 70/53, 10 pullups – and then switch back and forth until box jumps are done.

 

4/18/14

Dynamic Movement Warmup

Mobility

Shoulder stability with kb or db and banded distraction 2 min each side

Barbell calf smash (it hurts but it works!) 2 mins each side

Strength

(All percentages are of 90% of 1rm, not full 1rm)

Deadlift 3, 3, 3+ (3 @ 70%, 3 @ 80%, max reps @ 90%)

Bench press 3, 3, 3+ (3 @ 70%, 3 @ 80%, max reps @ 90%)

WOD

10 BB Bear Complex @ ¾ bodyweight (complex is PC, PP, BS, PP)

then run 1 mile for time

 

4/17/14

Dynamic Movement Warmup

Mobility

Supine wall squat 2 mins

Overhead lats with band (external rotation) 2 mins each side

Thoracic roll 2 mins

Strength

(All percentages are of 90% of 1rm, not full 1rm)

Back Squat 3, 3, 3+ (3 @ 70%, 3 @ 80%, max reps @ 90%)

Strict Press 3, 3, 3+ (3 @ 70%, 3 @ 80%, max reps @ 90%)

WOD

2 rounds for time of: row 500m, run 400m, 30 double-unders, 20 wallball 25/16, 10 HSPU

4/16/14

 

Dynamic Movement Warmup

Mobility

Thoracic/rib rolling and extension 2 mins

Front rack with band 2 mins each side

Hip capsule/hamstring with band 2 mins each

Strength

(all percentages are of 90% of 1RM, not true 1RM)

Deadlift 3, 3, 3+ (3 @ 70%, 3 @ 80%, max reps @ 90%)

Bench press 3, 3, 3+ (3 @70%, 3 @ 80%, max reps @ 90%)

WOD

“Grace” 30 reps for time of Clean and Jerk @ 135/95

04/15/14

Dynamic Movement Warmup

Mobility Work

Banded lunge with lateral distraction 2 mins each side

Thoracic extension with foam roller and barbell (starts at 3:00) 2 mins

Strength
(all percentages are of 90% of 1RM, not true 1RM)

Back squat 3, 3, 3+ (3 @ 70%, 3 @ 80%, max reps @ 90%)

Strict press 3, 3, 3+ (3 @ 70%, 3 @ 80%, max reps @ 90%)

WOD

4 rounds for time: 12 box jumps 30/24, 9 ring dips, 6 burpees

04/14/14

Dynamic movement warmup

Mobility Work

External hip rotation on box or bench 2 mins each side

External rotation shoulders with band and pvc on box (starts at 3:10) 2 mins

Strength
(all percentages are of 90% of 1RM, not true 1RM)

Deadlift 3, 3, 3+ (3 @ 70%, 3 @ 80%, max reps @ 90%)

Bench press 3, 3, 3+ (3 @70%, 3 @ 80%, max reps @ 90%)

WOD

5 rounds for time: 21 double unders, 7 ring pullups, 14 toes to rings

5/3/1 strength cycle

For those of you who may be interested, this is a very good explanation of the hows and whys of our current strength cycle.

http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

Please find the time to establish your 1 rep maxes on all 4 of the big lifts (back squat, strict press, bench press and deadlift) if you have not already. This will be an ongoing strength cycle and will work a lot better if you have accurate numbers to work with. Also, very important, please record all of your numbers! This makes your lifting sessions more efficient and helps you track your progress as you get stronger.