This weeks Movements

Featured

OH squat
… -some cuers from front squat
-Grip is wide enough to allow pass throughs
-Rotate shoulders to show “big arm pits forward”
-Try to keep chest vertical during the descent
-If chest rotates forward during the descent, the shoulders have to rotate the bar after

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Push/split jerk
… -some cuers from the push press After full hip extension, lift the legs to lower the body
-Legs can stay side by side or go front and back
-Don’t put legs farther apart than normal squat distance
-Split – front leg carries majority of weight
-Push against the bar during the descent
-The chest comes forward to get under the bar
-Catch the bar with arms fully locked out

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Power clean

… -cuers from hang power clean
-Hips and shoulders rise together as bar comes off the floor
-Bar travels up the front of the legs from the ground

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Thursday, 24 April 2014

Skill work – Hollow rocks

5 sets of 5 reps, changing
movements after each set
OH squat – 65% 1RM
Push/split jerk – 65% 1RM

Power clean – 5 x 3 reps

AMRAP in 7 min
4 – 7 HSPU
30 double unders

Cash out
20-40 jumping lunges
20-40 back extensions

Wednesday, 23 April 2014

Skill work – Hollow rocks

5 sets of 5 reps, changing
movements after each set
OH squat – 65% 1RM
Push/split jerk – 65% 1RM

Power clean – 5 x 3 reps

Prowler pushes
10 x 30m
Rest ~3:1 between (teams of 4
works well for this)

Cash out
Turkish get-ups (5L,5R)
20-40 ring dips (if time permits)

Tuesday, 22 April 2014

Skill work – Hollow rocks

5 sets of 5 reps, changing
movements after each set
OH squat – 60% 1RM
Push/split jerk – 60% 1RM

Power clean – 5 x 3 reps

AMRAP in 9 min
7 burpees
15 kb swings (24/16 kg)

Cash out
20-40 GHD sit-ups

Monday, 21 April 2014

Skill work – Hollow rocks

5 sets of 5 reps, changing
movements after each set
OH squat – 60% 1RM
Push/split jerk – 60% 1RM
Rest ~ 1 min between sets

Power clean – 5 x 3 reps
- from the floor with a pause
above the knee before
rotating the body
- may need to drop weight from
the push jerk

10-9-8-7-6-5-4-3-2-1 rep RFT
Pull-ups
- do the first half of each rd
as CTB pull-ups if able
Box jumps (30/24”)

Friday, 18 April 2014

Skill work – Hollow rocks

5 sets of 5 reps, changing
movements after each set
Front squat – 70% 1RM
Push press – 70% 1RM

Hang pwr clean – 5 x 3 reps

Cindy
AMRAP in 20 min
5 pull-ups
10 push-ups
15 squats

Cash out
20-40 hip extensions

Thursday, 17 April 2014

Skill work – Hollow rocks

5 sets of 5 reps, changing
movements after each set
Front squat – 65% 1RM
Push press – 65% 1RM

Hang pwr clean – 5 x 3 reps

AMRAP in 7 min
5 kb thruster (24/16 kg)
- single kb, two arm hold
15 kb swings

Cash out
Turkish get-ups (5L, 5R)

Wednesday, 16 April 2014

Skill work – Hollow rocks

5 sets of 5 reps, changing
movements after each set
Front squat – 65% 1RM
Push press – 65% 1RM

Hang pwr clean – 5 x 3 reps

AMRAP in 10 min
Sprint 100m
Jog 100m
- jog should take 2-3 times as
long as the sprint

Cash out
Walking lunge (20-40 steps)

Tuesday, 15 April 2014

Skill work – Hollow rocks

5 sets of 5 reps, changing
movements after each set
Front squat – 60% 1RM
Push press – 60% 1RM

Hang pwr clean – 5 x 3 reps

AMRAP in 7 min
6 deadlift (60% 1RM)
10 TTB
Rest 2 min then
As many double unders as
possible in 2 minutes

Monday, 14 April, 2014

Skill work – Hollow rocks

5 sets of 5 reps, changing
movements after each set
Front squat – 60% 1RM
Push press – 60% 1RM
Rest ~ 1 min between sets

Hang pwr clean – 5 x 3 reps
- from above the knee
- use the push press bar weight

4 rounds for reps starting each
movement on the minute
1 minute row for max calories
- stop rowing at 50 sec to
move to wallball
1 minute max wallballs (20/14)
Rest 1 min