Monday 2017.11.20

Nov 19, 2017

Scheduling Note

Date Class Schedule
Wednesday, November 22 Normal Schedule
Thursday, November 23 (Thanksgiving) ONE CLASS at 0900
Friday, November 24 ONE CLASS at 0900

Open Gym at 1000
Saturday, November 25 Normal Schedule

Programming Note

This is the start of a new 8-week, preseason cycle. Our focus for this cycle is establishing a max snatch and a max clean. The squats will be for strength maintenance. We will front squat with long pauses in the bottom to supplement our cleans and keep the volume low but the intensity high on the back squat so that our absolute strength doesn’t fall behind. Gymnastics will be focused on building volume; we want to develop the ability to handle bigger sets. The conditioning will be geared towards acclimating to higher reps and more volume.

Strength

Front Squat

  • 4 x 4-6 @ 25X1

Build.

Conditioning

For time:

  • 60/40 Calorie Bike or Row
  • 40 Front Squats (115/75)
  • 40 Kettlebell Swings (70/53)
  • 40 Box Jumps (24/20)

Saturday 2017.11.18

Nov 17, 2017

Scheduling Note

Date Class Schedule
Wednesday, November 22 Normal Schedule
Thursday, November 23 (Thanksgiving) ONE CLASS at 0900
Friday, November 24 ONE CLASS at 0900

Open Gym at 1000
Saturday, November 25 Normal Schedule

Conditioning

In teams of 3, take 8:00 to establish a cumulative total for:

  • 1 Power Snatch

Then, at 10:00 on the running clock, complete as many rounds as possible in 20:00:

  • 20 Synchro Alternating Dumbbell Snatch
  • 30 Pull Ups (OPWAAT)
  • 2 Wall Walk Relay

Friday 2017.11.17

Nov 16, 2017

Scheduling Note

Date Class Schedule
Wednesday, November 22 Normal Schedule
Thursday, November 23 (Thanksgiving) ONE CLASS at 0900
Friday, November 24 ONE CLASS at 0900

Open Gym at 1000
Saturday, November 25 Normal Schedule

Conditioning Preparation

2-3 Sets:

  • 4 Thrusters (95/65)

Rest :30

1 Round at 70% effort:

  • 4 Thrusters (95/65)
  • 4 Kettlebell Swings (53/35)
  • 4 Bar Facing Burpees

Rest 2:00

1 Round at 100% effort:

  • 4 Thrusters (95/65)
  • 4 Kettlebell Swings (53/35)
  • 4 Bar Facing Burpees

Rest 4:00

1 Round at game pace (75-80% effort):

  • 4 Thrusters (95/65)
  • 4 Kettlebell Swings (53/35)
  • 4 Bar Facing Burpees

Conditioning

Complete as many rounds as possible in 14:00:

  • 7 Thrusters (95/65)
  • 7 Kettlebell Swings (53/35)
  • 7 Bar Facing Burpees

Compare to 2017.09.25

Thursday 2017.11.16

Nov 15, 2017

Strength

Every minute on the minute for 12:00:

  • Clean x 1

Build.

Conditioning

Complete as many rounds as possible in 8:00:

  • 3 Power Cleans (95/135)
  • 3 Toes to Bar
  • 6 Power Cleans
  • 6 Toes to Bar
  • 9 Power Cleans
  • 9 Toes to Bar
  • …continue adding 3 reps each round.

Wednesday 2017.11.15

Nov 14, 2017

Conditioning

At 0:00:

  • 80/60 Calorie Bike or Row

At 10:00, complete 2 rounds of:

  • 50m Double Kettlebell Front Rack Carry (35/53)
  • 15 Box Jumps (20/24)

At 20:00:

  • 1 Mile Run

At 30:00, complete 2 rounds of:

  • 3 Rope Climbs
  • 6 Wall Walks