Workout for Sunday June 23

Class Time: 9:00 AM Sunday June 23rd

Skills & Drills

I. Snatch skill transfer
     - Snatch drop drill: "Catching with the Hips"
     - Hip activation
     - Lockout

II. Clean skill transfer
     - Clean Drops: Focus on maintaining correct arm position and not rotating the torso
     - Hammer Curl Drills

III. Workout

"GUT CHECK"

10 sets of....

1 min. AMRAP of the following sequence...

     Double Swing
     Double Clean and Press
     Double Snatch
     Double Front Squat

** Rest 1:00 between sets

Rx Weight = 35# M/ 25# W

Scaled = 25#M/ 18# W

Modified version = go through the above movements with only 1 KB. Switch hands after every 2 reps of the above complex.

Workout for Sunday May 19, 2013

A. Basic Swing Drills

B. KB Military Press Ladders
     - Complete 3 "Ladders" of 1-5 reps ( 1st set = 1 rep right, 1 rep left, 2nd set = 2, 2, etc.)
     - Work up to the very heaviest weight you can press for 5 reps.

C. Workout: "Get down with the Get-Up"

In this workout you will perform 7 rounds of the following complex on the Right side then Left side. With each progressive round you will do one rep fewer of the swings and front squats and you will add on one progression of the Turkish Get-Up in reverse. We will rest about a minute between rounds. So, it looks like this....

1st Round:

     - 7 One-Arm Swings Right side
     - 7 Front Squats Right Side
     - Military Press, Right side
     - 1st progression of TGU (reverse lunge to knee)

    *** Repeat the above on left side

    *** Rest 1 Minute

2nd Round


      - 6 One-Arm Swings Right side
     - 6 Front Squats Right Side
     - Military Press, Right side
     - 2nd progression of TGU (reverse lunge to knee, then plant your hand to ground )

     *** Repeat the above on left side
     *** Rest 1 Minute

7th Round 

     - 1 One-Arm Swing Right

     - 1 Front Squat Right

     - 1 Military Press

     - 1 Full TGU starting from a standing position

     *** Repeat on left side

     *** Done!!

Women Rx = 25#

Men Rx = 35#

Workout for Sunday April 14, 2013

Skill Review: The Turkish Get-Up

TGU Practice: Work up to a heavy one rep (both sides) with PERFECT form


Workout:  "GRIPTASTIC"

Teams of 2 complete* the following...

* Only one athlete working at a time

     - 800M Row
     - 60 Right Handed Swings
     - 60 Left Handed Swings

     - 800M Row
     - 60 Right Handed Snatch
     - 60 Left Handed Snatch

     - 800M Row
     - 60 Right Handed Clean and Press
     - 60 Left Handed Clean and Press

     - 800M Row
     - 60 2-Hand Swings
     - 20 Turkish Get-Ups
 
   Men's RX Weight = 45#
   Women's Rx Weight = 25#
   
If it's nice on Sunday, we will do this one outside!!

Workout for Sunday February 17th, 2013

Skill Review
     - Review of Strict (aka "Military") Press
     - Review of Snatch
     - Clean & Press Ladders: 3 sets of 1-5
     - Snatch Ladders: 3 sets of 1-5

Workout: "The Gauntlet"

There are four circuits. Each circuit consists of 5 exercises. Do not rest between exercises, and rest less than 3 minutes between circuits.



Circuit 1:
15 double swings
15 double snatch
15 front squats
15 double clean and press
15 ring push ups (or sub regular push-ups)

circuit 2:
15 Jerks
15 Bent Over Rows
15 Front Squats
15 Double Snatch
15 Ring Push Ups (or sub regular push-ups)

Circuit 3:
15 Thrusters
15 Bent Rows
15 Shrugs
15 Double Swings
15 Push Ups on Kettlebells

Circuit 4:
Walking "See Saw" Press (one full length of gym)
Bear Crawl (one full length of gym)
10 Man Makers
Waiters Walk (one full length of gym)
15 Push Ups

Scaling: Rx= 35#/25#, Scaled = 25# or less/18# or less

Workout for Sunday January 13, 2013

A. Turkish Get-Up: 15 minutes of skill work

B. Clean & Press Ladders
- 3 ladders (ascending reps 1-5)

C. Snatch Ladders
- 3 ladders (ascending reps 1-5)

In honor of USAF SSgt. Timothy P. Davis who was killed on February 20, 2009 supporting Operation Enduring Freedom when his vehicle was struck by an IED.

D. "Kettlebell D.T."
- 5 rounds for time of...
- 12 double KB swings(Russian)
- 9 double cleans
- 6 shoulder to overhead

Scaling
Scaled = 25#/18#
Rx = 35#/ 25#
Advanced = 45#/35#

Workout and schedule for Sunday December 16, 2012

******* Reminder that class time is 9:00 - 10:00 A.M. *********

Skill work:
Snatch
Push press
Crossfit style overhead swing

Workout: "Jingle-BELLS"

This workout is a progression through the movements listed below. It is set up just like the "12 days of Cristmas" song. In the first round, you will do just 1 rep (each hand) of Overhead Squat. In the 2nd Round you will repeat the overhead squat and add 2 Burpees. Each round you will add a newer movement at higher reps until you progress through all "12 days"!!! There will be a 30:00 cap on this workout.

Rx weight = 35# M, 18# W. Scale weight as needed. Talk to me if you need to modify any of the movements.

Windmill : 1 rep (R/L)
Burpees : 2 reps
Goblet squat : 3 reps
Snatch: 4 reps (R/L)
5 Golden Swings: 5 reps
Push-Ups: 6 Reps
Box Jumps: 7 Reps
Push Press: 8 Reps (R/L)
Cals on Rower (or Airdyne): 9 Cals
Sit-Ups: 10 Reps
Pull-Ups or Ring Rows: 11 Reps
Overhead reverse lunge: 12 Reps (R/L)

DONE!!! Happy Holidays!

Workout for Sunday November 25, 2012

Good video on clean and jerk technique

Skills:
     - Warm-Up Complex @ light weight
          One Arm Swing – 5 Reps

        High Pull – 5 Reps
        Snatch – 5 Reps
        Clean and Press – 5 Reps
        Racked Squat – 5 Reps

     - Review and practice Snatch and Clean and Jerk

WOD: 2 Testers (for time)...

1. "Isa-BELL": 30 Snatches (each arm)

2. KB "Grace": 30 reps (each arm) of clean and jerk. You can partition the reps any way you want but you must do a total of 30 Right/30 Left. Also, you can do this with double bells or work with a single and switch hands between sets...your choice.


Rx for both of these = 45# Men/25# Women
Scaling = L1/L2 Men = 25#/35#, L1/L2 Women = 18# or less
Advanced Men/Women = 53#/35#