Off-Season Program Starts Tuesday, April 3rd

Our regular programming will return this Tuesday, with a transition phase into initial testing for the first cycle of the off-season. Take this time to address any nagging injuries, relax, and re-fuel.

Please reach out directly if you’d like to chat about your goals for the coming year — I’m happy to take time with each and every one of you to help you plan out some goals.

Enjoy the weekend, have a great holiday, and see you all next week!

-ACM

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March 25th & 26th, 2018

Congrats to all of you on completing the Open! I’m watching some of you repeat 18.5 right now, and I know that some of you will be hitting it Monday, so good luck!

There will be no programming for the Competition Group this week, and I encourage you all to take some time out side of the gym, and just have some fun (I’ll write a post in more detail later in the week as to what to expect as we head into the off-season).

See you all at the gym!

March 21st, 2018

A. Hang Power Clean + Power Clean + Push Jerk + Split Jerk; OT2minutes x 8 sets building from 50%
+
OT90seconds x 3 sets:
1: TGU x 2 reps each arm (moderate weight)
2: Box Jump Overs x 20 reps
3: Single Arm KB Front Rack Carry x 100ft each Arm
+
1 minute bike @moderate
1 minute bike @tough
1 minute bike @easy
x3 rounds
Rest 3 minutes
x 2 sets

March 20th, 2018

Gymnastics
A. Kipping/Butterfly CTB Pull-up Practice — 5 minutes here; work butterfly into regular kipping — don’t rip your hands
B1. Hollow Hold x 20 seconds x 2
B2. Arch Hold x 20 seconds x 2
B3. Side Lying DB External Rotations x 10/side x 2

Barbell
A. Snatch from Pause at knee; 50%x2; 60%x2; 70%x2;
B. Snatch + OHS; 75%x2; 80%x2x2
C. Back Squat; 60%x2; 70%x2; 80%x2; 85%x2

Conditioning
Every 3 minutes x 5 sets
1 Rope Climb
10 Db Thrusters @50/35 each hand
15/12 Calorie Row

Assistance Work
DB Bent Over Row x 10/side x 2
Lateral Box Step Ups x 8/side x 2

March 18th, 2018

Barbell
A. 3-Position Clean (high hang, top of knee, floor); 50%, 60%, 70-75% x 4 sets
B. Front Squat @22X1; 85%x1 rep x 4 sets
C1. Push Press x4 reps x 4 sets
C2. Sorenson Hold x 20 seconds x 4
+
OTM x 8 minutes:
Min 1: 15 Wall Balls
Min 2: 12-15 CTB Pull-ups
+
21-18-15-12-9-6-3
Cals AB
Cals Rowing

March 14th, 2018

Barbell
A. Snatch; 60%x2; 70%x2; 75%x1; 80%x1x2
B. Back Squat; 60%x2; 70%x2; 80%x2
C1. Single Arm Ring Rows x 5-7/side x 3 sets
C2. Hollow Rocks x 10-20 x 3 sets

Skiill/Conditioning
OTM x 6:
Min 1: Power Clean x 7 reps TnG (work on cycling here)
Min 2: CTB Pull-ups x 7-10 reps
+
Rest 3 minutes
+
15 Second AB Sprint
OT3minutes
x 3
+
Rest 3 minutes
+
10 minutes @ steady breathing:
10/8 Cal Row
5 Kipping HSPUs
10/8 Cal Ski
20 Walking Lunges (no weight)

March 11th, 2018

**If you are considering re-doing 18.3, please let me know!

Gymnastics
A. Kipping HSPU Practice x 5 minutes
B1. Weighted Hollow Hold x 20 seconds x 3
B2. Weighted Arch Hold x 20 seconds x 3

Barbell
A. Front Squat @22X1; 75-80%x2x5
B. Hang Power Clean w/Pause in Catch; 2 reps OTM x 8, building from 50% to around 80%
C1. Landmine Press x 8/side x 3
C2. Slow Pistols x 5/side x 3

Conditioning
750m Ski
40/30 Cal Bike
1k Row
Rest 4 minutes
x 2 sets both at 80%