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01.12.2016

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IMG_3191ANNOUNCEMENTS:
– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Power Clean EMOTM
Warm-up as needed before completing the following EMOTM. Every minute on the minute for 12:00 execute 2 x Power Cleans. Athletes should plan to increase weights every 1-2 sets and be prepared accordingly with appropriate equipment once the clock starts.

2 x Power Clean

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“Dacian AMRAP”
Complete as many rounds as possible in 10:00 of
6 x Box Jumps (30/24”)
12 x Handstand Push-ups
21 x GHD Sit-ups

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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. Ring/Static Dip Strength Training (Part I)
Choose on of the following, with those still working to establish the bodyweight dip advised to work through option A. A good starting point for determining if option B is appropriate would be the ability of the athlete to execute 10 x Bodyweight Strict Ring Dips in an unbroken set.
A. 5 sets of 5 reps, strict, scaled as necessary to facilitate a full and functional range of motion.
B. 6 sets of 3 reps, weighted, ascending every set or two if possible. Ensure weight increases do not outpace the ability to maintain a controlled and smooth execution throughout the entire range of motion.

Samy Daghir

4 thoughts on “01.12.2016”

  1. Noonah fun with our very own Bob Harper. ;o)-
    PC: Ended at 140#. Last 2 weren’t the best lookin. “It’s all in the hips!”
    WOD:
    6 x Box Jumps (30/24”) – steps
    12 x Handstand Push-ups – abmat/plate
    21 x GHD Sit-ups – 27 sit ups + 10 air squats
    3 Rounds +30 reps
    Lookin’ forward to being injury free again!

    Reply
  2. Power Clean 2’s EMOTM: 210lbs
    “Dacian AMRAP” : 4 Rounds + 7 reps ex’d
    Power Snatch 3-2-1-3-2-1-3-2-1 @ 80-90%1RM
    Clean & Jerk 8 x 1 @ 90%1RM
    Split Press: 5 x 5 @ 135lbs
    Barbell Row: 4 x 8 @ 135lbs

    Reply

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