January 1st, 2016

*Happy New Year to all of you!  This has been a big year for the gym, and for us (if you haven’t heard yet, Alecia and I are expecting twins this June/July!).  I want to thank all of you for putting your trust in us to guide you in your training, and for pushing yourselves and each other as hard as you have so far.  We are looking forward to working with all of you more and more, and seeing you all progress and grow as athletes and people.

**Full Range will be open today at 12pm.  Please, make your best effort to be there and complete the training at that time. 

Optional AM Session:
Assault Bike 5 minutes Z1
+
Assault Bike 60 seconds @90% aerobic
Assault Bike 60 seconds @50%
x 6
Rest walk 5 minutes
x 2
+
Assault Bike 5 minutes Z1

Main Session
Warmup:
Crossover Symmetry or MisFit Shoulder Circuit
Then
Three sets of the following complex at light weight:
4 Muscle Snatches
3 Snatch Push Jerks
2 Snatch Balances
1 OHS w/ 5-second hold in the bottom

A. Snatch
3 reps @60%
2 reps @70%
2 reps @75%
2 reps @80%
1 rep @85%
1 rep @85%
1 rep @85%
Rest 90-120 seconds between sets

B. Clean & Jerk
3 reps @60%
2 reps @70%
2 reps @75%
2 reps @80%
1 rep @85%
1 rep @85%
1 rep @85%
Rest 90-120 seconds between sets

C. Back Squat
3 reps @50%
3 reps @60%
3 reps @70%
3 reps @80%
3 reps @80%
3 reps @80%
Rest 90-120 seconds between sets

D. For time:
10 Clean & Jerks* @135/95
10 Burpees Over the Bar
8 Clean & Jerks @155/105
8 Burpees Over the Bar
6 Clean & Jerks @175/115
6 Burpees Over the Bar
4 Clean & Jerks @ 195/125
4 Burpees Over the Bar
2 Clean & Jerks @ 215/135
2 Burpees Over the Bar

*Power Clean & Jerk totally fine here.
*Push the pace, minimize the time you spend standing around.  Keep a mental clock in your head when the bar is on the floor, and PICK IT UP

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December 30th, 2015

Warmup:
Row 300 Meters, then..
2 rounds of:
2-3 Turkish Get Ups each arm
10 Goblet Squats
5 Kettlebell Snatches/arm
5 Kettlebell Windmills/arm

3 sets @ 80% —> 90% —> 100% effort:
Row 20 Cals
20 Burpees
100 Double Unders
20 Box Jumps (step down) (24/20″)
Row 20 Cals

Rest 4 min between sets

——
Notes:
-The purpose of these sets are to show incremental effort. This means that set 2 MUST be faster than set 1, and set 3 MUST be faster than sets 1 & 2.

December 29th, 2015

Warmup:
-CrossOver Symmetry Activation Protocol  or the MisFit Shoulder Activation Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
-Three sets of:
Drop Rebound Box Jumps x 1.1.1.1 (rest 5-7 seconds between jumps)
Muscle Snatch + Hang Power Snatch + OHS; 1+1+1 x 3-4 (start at empty bar and build slightly)

A. Power Snatch TnG Clusters; 2.2.2.2; Rest 10 seconds/Rest 3 minutes x 4
B. EMOM x 8 minutes:
3-4 Tough TnG Push Jerks
C. “Death by Strict HSPU”
+
3 sets @95-98%
5 TnG Power Cleans (tough but fast, build slightly each set)
5 Burpees AFAP
Assault Bike 20 seconds very hard
Rest walk 3-4 minutes between sets

Rest 5 minutes actively, then…

3 sets @95-98%
7 Deadlifts @225/155
7 No-pushup Burpee Box Jumps (20″ for everyone)
Row 30 seconds very hard
Rest walk 3-4 minutes between sets

+
10 Minute Bike @Z1 cooldown

—-
Notes:
-Build from last week on PS
-“Death by” format: 1 the first minute, 2 the second minute, etc., until failure
– Increase effort slightly on each subsequent set of the PC/Assault Bike, then again on the DL/row.  TRY to show an increase in cals/meters each set, but they should all be high turnover, fast-paced efforts.

December 28th, 2015

Optional AM Session:
10 Minute Row @ easy effort
+
15 Minutes @ steady effort
1 Heavy TGU Right Arm
1 Heavy TGU Left Arm
100 ft. Farmer’s Carry (heavy)
2 Seated Tall Box Jumps
20 Wall Runs
then
10 Minute Row @ easy effort

Main Session:
Warmup:
Three sets of:
8-10 Banded Good Mornings
8-10 GHD Situps
8-10 High Hang Cleans w/empty Barbell

A. Clean w/pause at the knee;
2 reps @50%
2 reps @60%
2 reps @70%
1 rep @80%
1 rep @85%
1 rep @90%
1 rep @90%

B. Front Squat; build quickly to a single @85-90%, then:
3×3 @80% (rest as needed)

C. EMOM x 10:
Odd: 3-6 Muscle Ups
Even: 40 Double Unders (unbroken is goal)

D. For time:
100/75 Chest-to-Bar Pull-ups
100 Wall Balls (30/20 lb)

——
Notes:
-Pause at the bottom of the kneecap for 2 full seconds, then get tall and aggressively finish the clean
-Goal for MUs is unbroken; if less than 3, accumulate 3
-Part D must be completed in order. Be smart about where (and for how long) you break. Learn something here.

December 26th, 2015

A. Snatch Balance + 2 OHS; take 10 minutes to build to a moderately heavy complex 

B. Four-stop Halting Snatch  Deadlift* + Snatch; 6 sets @ 70-75% of 1-RM Snatch 

*Pause for 2 seconds at 2″ off the floor, knee height, mid thigh, then hip. Then drop the bar and perform 1 full snatch 

C. Complete the following, partitioning the reps in any way you’d like, not for time:
10 Legless Rope Climbs 
20 Muscle Ups (scale up by doing a portion of them strict, or scale down to progressions from low rings)
30 Deficit Kipping HSPU (you choose the height) 
40 Back Squats @ 50% of your 1-RM
50-100 Meter HS Walk
100 Calories Assault Bike (150 on the AirDyne)

*Do the most challenging variation of each movement possible. There is no rush here; your goal is non-fatigued reps and just working through it for 40-60 minutes. Mix up the order of the movements in whatever way allows you to keep getting in good reps.

D. 10 minute cool down (row, run, or ski)

December 23rd, 2015

*Hey guys,

I could/should have communicated better about this week.  These first couple of days are intended to introduce the structure for the next few weeks, and get you moving some decent weights in lower volume.  Thursday and Friday will both be Rest Days this week, though I encourage you to do something active on one of those days (it’s supposed to be near 70 degrees, so an easy run/hike would be perfect).  Saturday will ease you back in, then next Monday we are back in full effect, prepping for the Open (and pushing Jake to crush it at Wodapalooza at the end of January).

If I don’t see some of you, Merry Christmas! Enjoy the week with family and friends!

Warmup:
Row 300 Meters, then..
3 rounds of:
2-3 Turkish Get Ups each arm
10 Goblet Squats
10 Kettlebell Swings w/ 1-second hold overhead

3 sets @ 80% —> 90% —>  100% effort:
Row 500m
18 Burpees
18 Single Arm KB Clean & Jerk (24/16 kg) (9 reps/arm)
18 Wall Balls (30/20 lb)
85 Double Unders

Rest 4 min between sets

——
Notes:
-The purpose of these sets are to show incremental effort. This means that set 2 MUST be faster than set 1, and set 3 MUST be faster than sets 1 & 2.

December 22nd, 2015

Warmup:
-CrossOver Symmetry Activation Protocol  or the MisFit Shoulder Activation Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
-Three sets of:
Drop Rebound Box Jumps x 1.1.1.1.1 (rest 5-7 seconds between jumps)
Muscle Snatch + Snatch Push Press + OHS; 1+1+1 x 3-4 (start at empty bar and build slightly)

A. Power Snatch TnG Clusters; 3.3.3; Rest 10 seconds/rest 3 minutes x3
B. TnG Push Jerk; 5-5-5; rest 2 minutes
C. EMOM x 12:
Odd Mins: 30 seconds of Strict HSPU
Even Mins: 4-5 TnG Power Cleans @65%
D. 3-4 sets @ 95%:
6 Heavy Ball Slams
5 Burpees AFAP
Assault Bike 20 seconds for max cals
Rest walk 4 minutes between sets

+

10 Minute Bike @Z1 cooldown
——
Notes:
-Build per set on Part A
-Build per set on Part B
-Part D should be done at a VERY HIGH EFFORT; If you don’t have slam balls, a  DB Ground to Overhead (something you can move quickly) will work as well. Yes, 4 minutes is a lot of rest. If you don’t need 4 minutes, then you are not going hard enough. Note cals for each set, plus how your recovery felt.