Monday

 

Warm-Up

3 Rounds

Row 250

12 Walking Lunges

6 Back Squats (barbell only)

6 Good Morning (barbell only)

 

Power Clean – for skill

Hang Shrug + Hang Power Clean – 3 x 2+2

Clean Pull + Hang Power Clean – 4 x 2+2

Hang Clean – 4 x 2

 

Back Squat

6 at 60%

6 at 70%

Build a 3 rep back squat as heavy as possible

 

 WOD:

8 min AMRAP

10 Back Squat at 50% of your heaviest 3 rep from earlier

15 Ring Dips/Push Ups

 

 

Beginners w/ Amanda

Strength: Continue to build from last time

Hang Shrug + Hang Power Clean – 2+2 x 4 sets, building
Clean Pull + Hang Clean (full) – 2+1 x 4, building
Front Squat – 3×3

 

Pull Ups: This work really depends on where you’re starting. Think of it like this:

1) You suck at them - 
5 sets of 8-12 Ring Rows as difficult as possible
4 sets of banded pull ups – 5-10
3 sets of 30 sec pull up Negatives (you may have to use a band to achieve this)

2) You don’t suck at them, but you can barely do 1
3 sets of 4-6 banded pull ups
5 sets of 1-3 strict pull ups
3 sets of max reps ring rows, full rest

3) You don’t think you suck at them, but you probably do
learn strict (hollow body/external rotation) movement for Pull ups
5 x max reps strict pull ups, full rest
3 sets of max reps ring row, full rest

Push Ups: Almost everybody sucks at them, so we’re going to have everybody learn the movement first 
learn strict blocking (elbows in, hands in, external rotation, planked body) for the push up
3 x 15 sec AMRAP push up, rest 45 sec
2 x max reps push up, full rest
2 x ring push up (mind…blown)

That’s it for today!!

 

 

MONDAY BARBELL CLUB:

Snatch Drills

  • Hang Shrug + Hang Power Snatch – 2+2
  • Snatch Balance + Hang (full) Snatch – 1+1
  • Snatch Lift Off (to knee) + BtK Hang Snatch – 2+1

 

Snatch Strength

  • Snatch Grip RDL – 5 x 6-8
  • Overhead Squat w/ pause at the bottom – 4 x 3
  • Back Squat (from class)