The CSU plaza was a success! We have a lot of new athletes coming in to try out DNR. Please welcome the new faces as you see them. Thank you for your continuous support!
Warm Up: 8 Mins
E-W Bear Crawl
W-E High Skips
E-W 1/2 Inchworms / 1/2 Floor Sweeps
W-E Samson
Then 4 Minutes to work to a High Box Jump (Not max height)
Strength: 20 Mins
5 Minutes to warm up. Get with coach for technique review
5 x 10 on the 3:00
0:00 & 3:00 Snatch High Pulls (Focus on Timing and hitting extension)
6:00, 9:00, & 12:00 Power Snatch
*Keep all sets unbroken and increase weight as necessary. OR focus on technique
Mobility on rest. Roll traps and triceps
Metcon: 8 Min Cap
“Isabelle” For Time:
30 Snatches (135/95)
Elite Competition Class
Clean Complex
5 Sets (On the 2:00):
3 Hang Squat Cleans + 1 Split Jerk
Building in Weight
Tempo Front Squat
Build to a Heavy Single
5 Seconds Down, 1 Second Pause in Bottom.
Deficit Deadlifts (3″ Riser)
7 Sets of 2 (Aim to Beat Last Week)
Conditioning
For Time:
100 Wallballs (20/14)
80/60 Calorie Assault Bike
60 Toes to Bar
40 Alternating Dumbbell Snatches (80/50)
Ski Erg Conditioning
4 Rounds For Time:
20/15 Calorie Ski Erg
35 Air Squats
50 Double Unders
Brother Bros Barbell Club
Wednesday (Session Two)
A.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Power Clean + Power Jerk x 2 reps
*Sets 1-3 = @ 70% of 1-RM Power Clean & Power Jerk
*Sets 4-6 = @ 75% of 1-RM Power Clean & Power Jerk
This video shows a Full Clean, but, it will give you an idea of the timing of the slow pull
B.
Every 2 minutes, for 12 minutes (6 sets):
Behind The Neck Split Jerk
*Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk
*Sets 4-6 = 1 rep @ 90% of 1-RM Split Jerk
C.
In 12 minutes build to:
Deadlift – 3 reps @ 80% of 1-RM Deadlift
Immediately followed by…
Every 2 minutes, for 10 minutes (5 sets):
Speed Deadlift x 3 reps @ 70%
Speed deadlift just means that you are trying to move the bar as fast as possible on every repetition. Proper form & creating as much acceleration on the bar as possible is the goal.
D.
Three sets of:
Hip Extension on GHD Machine x 12 reps
Prone Plank x 60 seconds
Rest 60 seconds
*Place a barbell or plate on your back if possible for the Hip Extension.
Performance Power Train
Wednesday, August 22nd, 2018
Active Rest Day
3x
Row 3mins
Jog 3mins
-then…STRETCH!
-OR-
Humpday Pumpday
10-9-8-7-6-5-4-3-2-1
Power Clean @Bodyweight
Evil Wheels https://youtu.be/jXQzPHpgW84
*10 Pushups after every set of evil wheels, workout ends with pushups
