ANNOUNCEMENTS:
Thanksgiving Week Hours
Wednesday:
Normal AM Classes
Noon
5:30pm (ONLY PM CLASS)
Thursday: Closed
Friday: Hero WOD. Heats starting at 10am & 11am only.
Saturday: Regular Open Gym from 9-11am
Warm-up Drills
I. Speed Rope 2:00
II. 12-9-6 reps of
Thrusters (45/30lbs)
American KB Swings (24/16kg)
OR
II. Coach’s Choice
III. Mobility
Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 5 reps each) before completing the following workload.
Push/Split Jerk 3-3-3-3-3
Post loads to comments.
“Mashed Taters”
20 x Thrusters (95/65lbs)
20 x Bar Facing Burpees
20 x Russian Twists
20 x Pull-ups
20 x Pistols (each leg)
20 x American KB Swings (32/24kg)
20 x Windshied Wipers (95/65lbs)
20 x Medicine Ball Cleans (40/20lbs)
Skill Development
I. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
II. Muscle-up Transitions (Choose one):
a. 5 sets of 3 reps x Transition Negatives
b. 3 sets of 10 reps x Muscle-up Transitions (Self-Assisted)
c. 5-4-3-2-1 reps sets of strict Muscle-ups (or Competition Style)
Glad I did over an hour of mob last night.
730 am, 19 degrees
Pulled groinular area during stick game warm up. blahhh. 🙁
Split Jerk:
135# x3 (10# away from old 1 rep max)
Mashed Taters:
Thrusters (95/65lbs) – RX unbroken
Bar Facing Burpees – RX unbroken
Russian Twists – RX Broke into 2 sets
Pull-ups – RX Sets of 4s into singles with the last few
Pistols (each leg) – Some RX some band or pole assist
American KB Swings (32/24kg) – RX Unbroken
Windshied Wipers (95/65lbs) – RX Broke into 2 sets
Medicine Ball Cleans (40/20lbs) – 20# slam ball – should have gone for a 40#
Time: 12:12
90 min of bikram planned for tonight. mo’ stretching – more mob.
Glad I did over an hour of mob last night.
730 am, 19 degrees
Pulled groinular area during stick game warm up. blahhh. 🙁
Split Jerk:
135# x3 (10# away from old 1 rep max)
Mashed Taters:
Thrusters (95/65lbs) – RX unbroken
Bar Facing Burpees – RX unbroken
Russian Twists – RX Broke into 2 sets
Pull-ups – RX Sets of 4s into singles with the last few
Pistols (each leg) – Some RX some band or pole assist
American KB Swings (32/24kg) – RX Unbroken
Windshied Wipers (95/65lbs) – RX Broke into 2 sets
Medicine Ball Cleans (40/20lbs) – 20# slam ball – should have gone for a 40#
Time: 12:12
90 min of bikram planned for tonight. mo’ stretching – more mob.
Push/Split Jerk: 165# split.
“Mashed Taters”: 15:23 scaled (10 pistols performed with a band).
“Split Jerk 3’s”: 125#
“Mashed Taters”: 17:07 mostly Rx ‘cept blue band Pistols (despite my name!)/24kg
Split Jerk: 3 x 205lbs
“Mashed Taters”: 11:57 ex’d
Second Training of the day was Oly Class.