Oly gets an extension!

SHRED SESH

Group Warmup & Mobility:


4 SETS:

  • A1: 4-6 Weighted Ring Rows @ 40X2; REST :30

  • A2: 50 M Single Arm Waiter’s Carry Each arm (Heaviest w/ KB) ; REST :30

  • A3: 8-20 Low Ring Push Ups; REST :30

  • A4: 50 M Single Arm KB Farmer’s Walk Each Arm (Heaviest w/ KB); REST :30


3 SETS:

  • B1: 12-15 GHD Sit Ups; REST :30

  • B2: 12-15 GHD Back Extensions; REST :30

  • B3: :30 Front Leaning Rest (Plank) on Low Rings; REST :30


2 SETS:

  • C1: 8 Small Plate “LYPT” Each Letter; REST :30

  • C2: 10-12 Hollow Rocks; REST :30

 

OLYMPIC DRILLS FOR SKILLS:

A) Behind the Neck Snatch Grip Strict Press:

  • 3 SETS OF 3 REPS


B) Snatch Grip Push Press:

  • 3 SETS OF 3 REPS


C) Back Squat Dip and Drop (NO PRESS):

  • 2 SETS OF 5 REPS


D) Heaving Snatch Balance:

  • 3 SETS OF 3 REPS


E) High Hang Snatches:

  • 3 SETS OF 3 REPS


F) 10 MIN ALT EMOM:

  • 1 Snatch Deadlift w/ Pause at Power Position + 1 Snatch Extension

  • 1 Snatch High Pull + 1 Snatch


G) Remaining Time:

  • 1 Power Snatch + 1 Hang Snatch

SHRED SESH

Group Warmup & Mobility:


4 SETS:

  • A1: 4-6 Weighted Ring Rows @ 40X2; REST :30

  • A2: 50 M Single Arm Waiter’s Carry Each arm (Heaviest w/ KB) ; REST :30

  • A3: 8-20 Low Ring Push Ups; REST :30

  • A4: 50 M Single Arm KB Farmer’s Walk Each Arm (Heaviest w/ KB); REST :30


3 SETS:

  • B1: 12-15 GHD Sit Ups; REST :30

  • B2: 12-15 GHD Back Extensions; REST :30

  • B3: :30 Front Leaning Rest (Plank) on Low Rings; REST :30


2 SETS:

  • C1: 8 Small Plate “LYPT” Each Letter; REST :30

  • C2: 10-12 Hollow Rocks; REST :30

 

OLYMPIC DRILLS FOR SKILLS:

A) Behind the Neck Snatch Grip Strict Press:

  • 3 SETS OF 3 REPS


B) Snatch Grip Push Press:

  • 3 SETS OF 3 REPS


C) Back Squat Dip and Drop (NO PRESS):

  • 2 SETS OF 5 REPS


D) Heaving Snatch Balance:

  • 3 SETS OF 3 REPS


E) High Hang Snatches:

  • 3 SETS OF 3 REPS


F) 10 MIN ALT EMOM:

  • 1 Snatch Deadlift w/ Pause at Power Position + 1 Snatch Extension

  • 1 Snatch High Pull + 1 Snatch


G) Remaining Time:

  • 1 Power Snatch + 1 Hang Snatch

MORE Oly!

You guys love our Oly class, and we love that you love our Oly class. #wholelottalove

I had originally planned that Oly would just complete out the cycle it had begun before the Open, but attendance has been so great that we’re going to give it an additional 2 weeks past April before we bring back strong WOD for the late Spring.

That means you have 5 more weeks of Oly to look forward to, as it will now run on Saturdays through May 13.  On May 20, Coach Jose will return with strongWOD to take advantage of all the great weather that is bound to be coming.  What better time to get outdoors with Murph just around the corner?

Wanna see what all the hub-bub is about?  Check out the awesome videos on our Instagram and Facebook pages.  They’re getting tons of views, and you just might catch a glimpse of yourself in there!

April Challenge

Every month now we will be having a gym wide challenge that coincides with our bi-monthly events.  Our next big event is Memorial Day Murph.  That means running, pull-ups, air squats, & push-ups.

Did somebody say push-ups?

Our April challenge is simple & fun.  Grab a friend, and it goes a little something like this:

  1. Do a tabata of push-ups (20 sec on/10 sec off x 8 sets) for max reps.
  2. Find the average number of reps (ie: 40 reps / 8 rounds = 5)
  3. Do a tabata of push-ups 2-3 times per week at your average number of reps for each round.
  4. Each week, add 1 rep to each round.

It’s that easy!  We already have a side whiteboard with your names and reps for those of you have already started.  It isn’t too late, and it only takes 4 minutes!

New programming continues:

We’re now beginning our second week of the new cycle. We’ll continue with uni-lateral (one side at a time) movements this week, before going into our traditional strength cycles starting next week.  We also have our second and final week of high hang power cleans, so if it was new or tricky for you, you’ll have another opportunity to work on getting that full extension and speed under the bar.

We’ll also continue working our energy system progressions, with this week being more focused on aerobic work.  Plus, on Friday we’ll be pulling those tires back out for a spin (or flip!).

Have a great week and I’ll see you at the box!