WOD for Friday 020312 — Click Here For Today’s Schedule
Power Clean
3-3-3-1-1-1
–Rest–
AMRAP in 12 minutes:
30 Overhead Walking Lunges (45/25)
15 Ring Dips

Post Power Clean Loads and Workout Time to Comments
For the strength segment, add weight to the bar each set working up to the heaviest Power Clean for the day.  On the sets of 3, you can and should reset the bar on the floor for each rep.  Remember that receiving the bar anywhere above “below parallel” is considered a power clean.

For the conditioning workout, you are a taking a total of 30 steps each round, not each leg.  Substitute bar or parallette dips for Ring Dips as necessary.

OPEN GYM tonight from 7-7:45!

Pyrros Dimas – Power Cleans in Slow Mo

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WOD for Wednesday 020112 — Click Here For Today’s Schedule
Push Press
3-3-3-1-1-1
–Rest–
AMRAP in 8 Minutes:
3 Push Press (use 75% from last set)
5 Ball Slams

Post Push Press Loads and Workout Time to Comments
For the strength segment, perform Push Presses (not Jerks — ie, no rebend of the knees) increasing the load each set up to the heaviest 1 rep you can get for the day.  Don’t forget to ring the cow bell with your PRs!

For the conditioning workout, use 75% of the heaviest weight you lifted on the Push Press from the strength segment.  This should be heavy.  You CAN take the bar from a rack today.  Use a heavy ball for slams.

Greg Everett demonstrates the Push Press – take note of how he lowers the bar and absorbs with his legs

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WOD for Friday 012712 — Click Here For Today’s Schedule
Snatch
5-5-5-3-3-3
–Rest–
3 Rounds For Time:
10 DB Hang Clean & Thrusters
50 Double Unders

Post Snatch Loads and Workout Time to Comments
For the strength segment, gradually add weight to the bar working up to a heavy set of 3 Snatches.  If your form is suspect from the floor, work from one of the hang positions (above or below the knee).  If your Overhead Squat is where you have difficulty work on Snatch Drops or Balances instead.

For the conditioning workout, use the heaviest dumbbells you can handle.  Hang clean can be from above or below the knee, but must be received in a full squat.  Sub parallette jumps for Double Unders.

OPEN GYM tonight from 7-7:45pm!  Make up a missed workout or work on your lifts!

Coach Burgener takes Dutch Lowy through some Snatch Drills

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WOD for Friday 012012 — Click Here For Today’s Schedule
Power Clean
5-5-5-3-3-3
–Rest–
21-15-9-9-15-21 For Time:
Plate Thrusters (45/25)
Lateral Plate Hops

Post Power Clean Loads and Workout Time to Comments
For the strength session, continue to add weight to the bar across all sets working up to the heaviest set of three Power Cleans you can handle for the day…without bending your arms

For the conditioning workout, make sure you leave the ground and land on both feet on the lateral plate hops.  No twisted ankles!  For the Thrusters, hold the plate with two hands (like a steering wheel) on the squat portion and be sure to finish in a fully extended (shoulders and elbows) overhead position.

OPEN GYM tonight from 7-7:45pm!  Make up a missed workout or work on your lifts!

With the Look Better Naked Challenge going on a lot of us are spending a lot of time at Whole Foods

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WOD for Wednesday 011812 — Click Here For Today’s Schedule
Push Press
5-5-5-3-3-3
–Rest–
3 Rounds For Time:
3 Power Clean (155/105)
6 Air Squat
9 Burpees

Post Push Press Loads and Workout Time to Comments
For the strength session, gradually increase the weight on your Push Press working up to your heaviest set of three for the day.

For the conditioning workout, if not RX’d go heavy on the Power Cleans (85% 1RM).  For the Burpees, you should jump to a point at least 6″ above your outstretch hand.  This workout should be hard and fast.   

Jim Wendler – Worst Power Clean Form Ever

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