LAUREN DOING HER THANG - tempo squat @ 50kg (5sec pause at the bottom) Well Done on 14.3 Crew. Very impressed with everyone's results. Remember to rest and recover your back and posterior change. Stretch well - fix your posterior chains - stretch those glutes and relax those erectors.
Today Starts your BENCHMARKING! - If you miss a benchmarking session, see me for a catch up Power: Clean and Jerk from Blocks 5 x 2 Split Jerk Balance 5 x 3 Conditioning: Max Effort Burpees in 5 min Skill: Monkey Hangs x 15min (if you don't know what these are - and are doing these at home, go through sets of passive, active and retracted hangs) Well done today - it was PB Sunday! Loz, Aaron, Anita, Whitney, Annie - all set new snatch+clean & jerk numbers. Great effort guys.
Upwards and Onwards Power 1) 7X1 Snatch from blocks (just above knee) – work to a max for the day, rest 90 sec. 2A) 3X3 Snatch Grip BTN Push Press – heaviest possible, rest 90 sec. 2B) 3X3 Snatch 1st Pull (3 count pause at knee) – 110-120% while maintaining consistent torso angle, rest 90 sec. Conditioning Open WOD 14.3 8 minute AMRAP: 10 deadlifts, 60/42.5 kg 15 box jumps, 24 / 20 inch 15 deadlifts, 82.25 / 60 kg 15 box jumps, 24 / 20 inch 20 deadlifts, 100 / 69 kg 15 box jumps, 24 / 20 inch 25 deadlifts, 122.25 / 82.25 kg 15 box jumps, 24 / 20 inch 30 deadlifts, 140 / 91.25 kg 15 box jumps, 24 / 20 inch 35 deadlifts, 162.22 / 100 kg 15 box jumps, 24 / 20 inch for the record, this guy ain't a weightlifter - do i need to clarify?14.3 is here. So if you love your Deadlift and have been waiting for (the non-cigar smoking/ not as cool) Castro to release an arse kicking Deadlift WOD for 14.3, your prayers have been answered. I personally cannot stand deadlifts, something to do with the movement finishing at my hips and not above my head, but thats another story for another day!
Deadlifts are going to be an easy start for most of us starting out. The box jumps will bring some jelly legs, but it shouldn't be too much of a problem to keep lifting. Don't get me wrong, these lifts will catch up and kill you, so addressing your lower back stability will be the key. We will run a mock 14.3 to get the hang of this WOD on Sunday. Here are a few simple rules:
The rest is simple, come in, commit and have fun. I will give you these tips and more again during the Mock Wod tomorrow so that when we run it Monday, you know what you're in for. Train Hard, Move Better Power: 1) 3 attempts at a heavy Snatch (warm up, hit 3 heavy reps, stop). 2) 3 attempts at a heavy Clean & Jerk (warm up, hit 3 heavy reps, stop). Conditioning 14.3 Warmup: At a comfortable pace: 10 DL @ 135/95# 10 Step Up/Drop Down BJ @ 24/20" 10 DL @ 185/135# 10 Step Up/ Drop Down BJ @ 24/20" 10 DL @ 225/155# 10 Step Up/Drop Down BJ @ 24/20" *Also, practice bar loading setup and transitions. 'Ma Bu' Weekend...Don't we love the Horse Stance. It could be argued that Mabu is the most important Shaolin stance. This stance is used in nearly every single Shaolin form. Apart from being extremely painful, it is also a very good hip opener, posture correcter (is that a word?) and just, let me say this loud and clear, a very important and awesome exercise if you want to strengthen your body.
What did we experience in class today after some 'Ma Bu' and some Pancake GMs...a whole lots of warm and fuzzy feeling handstand holds. So good that they actually were easy to execute for most of the students. So get on it folks...here is a bit of info on the Ma Bu for those wanting to do it in the (painful) comfort of your home Locomotion Session Ma Bu 5 x 60sec Rest 60sec Seated Pancake Good Mornings 2 x 10 (+10sec) Rest 60sec Rot. Wall Bridges 2 x 10 Rest 60sec Handstand Holds (at whatever level you are - Pike/C2W/ B2W/Partner Assist Free/ Free) 3 x 30-45sec Rest 60sec Skill: 1) Tall Snatches 7 x 2 Rest 60sec between sets Strength: 2a) Push Press 5 x 3 Rest 60sec 2b) Back Squat 5 x 3 (5sec pause at bottom, bounce and quick up) Rest 60sec Conditioning: Complete 3 rounds of: Run 500m 30 snatches @ 30/20kg Skill:
20 min AMRAP set(include a 2min rest between sets) 1a) Front Lever Hang/ Retracted Hang 5 x 10-15sec 1b) Tuck Planche 5 x 15-20sec Strength: 1) EMOM for 5:00 – 2 Power Snatches @ 100% of last week plus 2.5kg 2) EMOM for 5:00 – 2 Power Clean & Push Jerks @ 100% of last week plus 2.5kg Conditioning 4 rounds of: 1:00 ME Box Jumps 24/20″ 1:00 ME HSPU 6/4″ 1:00 ME Muscle-Ups/ Pull Ups 1:00 Rest Power
1) 5X1 Clean from blocks (just above knee) & Jerk – work to a max for the day, rest 90 sec. Strength 1) Back Squat: 1 attempt to establish a 20RM - rest 1:00 (before #2) *Add approximately 2.5-5kg to last week's number, but do not go heavy enough to fail. 2) Front Squat: Max Reps @ 100% of #1 (after 1:00 rest) Conditioning 1)50 Kips - Rest 60sec 2)Row 2k 50 Toes To Bar 7X2 Tall Snatch – work to a heavy (but perfect) double, rest 60 sec. DEMO VIDEO
Strength 2a) 5X3 Jerk Balances – heaviest possible, rest 60 sec. DEMO VIDEO 2b) 5X2 Back Squat @ 75% – rest 60 sec. *Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up. Conditioning 7 rounds of: 1:00 ME Wall Balls 9/7 0:30 ME Power Clean & Push Jerk @70/50kg 0:30 Rest (use this time to change weights between rounds) Big Technique gains from the frenchman Dorian. Onwards and upwards buddy, it was no PB but you made it look easy! Annie PB's her Clean at 30kg yesterday - WOOHOO! PB Dance! - Long Way to go Annie, keep at it! 1) EMOM for 5:00 – 2 Power Snatches @ 100% of last week plus 5#. 2) EMOM for 5:00 – 2 Power Clean & Push Jerks @ 100% of last week plus 5#. Conditioning: 1) Sprints 3 x 50m 2) AMRAP for 13min Row 500m 4/3 Muscle Ups Power
5X1 Clean from blocks (just above knee) & Jerk – work to a max for the day, rest 90 sec. 2A) 4X3 Jerk Recoveries @ 100-120% (of max Jerk) – rest 90 sec. 2B) 4X3 Dip Squats @ 110-120% (of max Jerk) – rest 90 sec. Strength 1) Back Squat: 1 attempt to establish a 20RM - rest 1:00 (before #2) *This is an adaptation week. Do not go to a true 20RM, but try to get close. Percentages will vary, but typically somewhere between 65-70% is a decent guess for loading. 2) Front Squat: Max Reps @ 100% of #1 (after1:00 rest) Conditioning 1) 5 rounds for time of: 12 TTB 12 Burpee Box Jumps 24/20" Rest 1:1 (include rest after final round before beginning #2) 2) 20/15 Muscle-Ups for time. |
AuthorAnurag Gill is the Head Coach at HYDRA Movement in Moonee Ponds. Archives
June 2019
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