Week of December 2 through 7

December 1st, 2013
by:

Announcements

Samantha – Saturday December 14th from 8:00am-1:30pm – Our second annual fundraiser for the fight against breast cancer. For more information see here.

SamanthaBanner

Specialty Classes:
Olympic Lifting Class – Monday at 5:30pm-6:30pm
Power Lifting Class – Tuesday at 6:30pm-7:30pm


Monday, December 2

Class Strength – Snatch Balance
2×5, 2×3, 2×2, 2×1 – Start easy and add weight every set. Work from the Rack. 

Modular Skill –Try to perform your 1RM for 5×1 with 3:00 rest between each attempt.

Modular Strength – Class Strength and Bench Press to a 3RM in 4 sets.

Modular Endurance – Row 1K then do 100 D/U

Core WOD:
EMOTM – Snatch

  • 2 Rounds of: 5 Muscle Snatch from the Power Position, 75/45#   35/15#
  • 3 Rounds of: 3 Hang Squat Snatch (Hang Power Snatch) From above the Knee, 95/65#   45/25#
  • 3 Rounds of: 3 Hang Squat Snatch (Hang Power Snatch) from Below the knee
  • 3 Rounds of: 3 Squat Snatch (Power Snatch) from the Floor

Then: add 25-35# / 10-20# and Rest 1:00

  • 2 Rounds of: 2 Squat Snatches (Power Snatch)
  • Practice failing the catch on a Snatch

Then: add 10# every rep / add 10-20# just once

  • Perform 1 Squat Snatch (Power Snatch) on every other round.(rest 1:00 between rounds) – Build to a 1RM

JaimeeOlySnatch

Tuesday, December 3

Class Strength – Snatch Grip Strict Press (from behind the head)
Build to a challenging set of 3 – Do 3 sets. 

Modular Skill – 1RM Weighted KB Pistol Squat, 5 x 1 on each side, rest 1:00 between each rep

Modular Strength – Class Strength and Build to a 3RM Strict Press

Modular Endurance – 3 Rounds of: 30 JJ, 15 S/U, 30 Mt. Climbers, 15 Leg Raises

Core WOD
15:00 AMRAP
CAUTION – Act like you are being judged on every rep. Do not just try to just go fast. If you are doing Black or Blue and you can not do the proper pull-up style rest a bit more and do them right. 

  • 7 Muscle Snatches, 95/65#, 65/45#, 35/15#
  • 5 Hollow Pull-ups / Strict Pull-ups / Ring Rows feet 3’ forward of line
  • 5/5 Pistol Squats / Modified Pistols / 10 Air Squats

Wednesday, December 4

Class Strength – Snatch Grip Deadlift
2 x 5, 2 x 3, 2 x 2, 2×1 – “Pop at the hip” at the top of each rep. Start easy and add weight every set.
Note: Work on keeping your chest up and the BB near the body. If your form breaks down in 1 area go back to the last weight you did and practice at that weight. 

Modular Skill – Set a Power Snatch 1RM after the WOD. Try to repeat for 3 x 1.

Modular Strength – Class Strength and Build to a 3RM Deadlift

Modular Endurance – 3 Rounds of: Row 400m, 20 Push-ups, Airdyne .2 miles

Core WOD
Spend 5:00-10:00 building up your Snatch weight before the WOD.

5 Rounds for Time:

  • 1 Power Snatch 145/105# – 115/75# – 65/35#
  • 10 Burpees
  • 100 Singles

JohnHOlySnatch

Thursday, December 5

Class Strength -Over-head Squat (OHS)
1 x 8, 2 x 5, 3 x 3, Build to a 3RM
Build to a challenging set of 3. 

Modular Skill – none

Modular Strength – Class Strength and Back Squat to a 3RM in 4 sets.

Modular Endurance – 5 Rounds of: 10 Burpees, 10 KBS (pick your own weight), 10 Wall Balls 

Core WOD
12:00 AMRAP

  • 3 Squat Snatch 95/65#65/45# 35/15#
  • 5 OHS 95/65# – 65/45# 35/15#
  • 7 MB Overhead Throws, 20#14#10#
  • 9 Air Squat

Friday, December 6

Class Strength – None

Modular Skill – BB Sots Press, 1 x 5, 2 x 3, 3 x 2, build to a 2RM.

Modular Strength – None

Modular Endurance –500 D/U then 1000 Singles 

Core WOD
Progressive AMRAP Chipper (1 BB per person, switch your own weights)

  • 3 Rope Climbs / 12 Band assisted pull-ups
  • 10 Muscle Snatch 95/65# – 65/45# – 35/15#
  • 20 Indian Sit-ups / 20 Sit-ups
  • 10 Power Snatch, 115/75# – 85/55# – 45/25#
  • 20 T2B / Leg Lifts
  • 10 Squat Snatch 125/85# – 95/65# – Power Snatch 45/25#
  • 20 Ring Push-ups / Push-ups
  • 20 Calorie Row

Go through the above for 1:00 (each rep is worth 3 seconds off final score)
Rest 1:00
Then go through the above for
3:00 On (each rep is worth 3 seconds off final score)
Rest 3:00
The complete the above from s
tart to finish for time

Final Score (Time) = Chipper Time – all reps from the two AMRAPS x 3 

Big Classes
Heat 1 Start @ 0:00 (Level Green go First)
Heat 2 Start @ 4:00 (Level Blue go Second)
Heat 3 Start @ 8:00 (Level Black go Last, Build up weight on Squat Snatch while waiting)

 

Saturday, December 7

Decathlon #2

They have Returned!!!

All Levels

  • 1 – 1RM Weighted Pull-up and Dip (3 Attempts each) / 1 Max. set of Ring Rows
  • 2 – T-agility Test (2 Attempts)
  • 3 – Max. set of Double Unders (3 Attempts)
  • 4 – Rope Climbs in 1:00 / Wall Hops
  • 5 – 800m Run, (Driveway loop + 1 lap around church lot)
  •    Rest 2:00
  • 6 – MB Shot Put, 14/10# (3 Attempts)
  • 7 – 500m Row
  •    Rest 2:00
  • 8 – Max Height on Peg board
  • 9 – Soccer Ball Throw-in for distance (3 Attempts)
  • 10 – “Grace” 

Point System:
# of participants minus the 1 less the Rank on that event
(Example: If there are 20 participants the 1st place finisher gets 20 points, 2nd place gets 19 points, 3rd place gets 18 points and so on…)

  • 1st Place = # of participants
  • 2nd Place = # of participants minus 1
  • 3rd Place = # of participants minus 2

All Scores must be in before ranking/scoring begins. 

The most important thing is tracking one’s own progress.
If you improve by the next decathlon you’re doing right.

Instructions:
Each event will be done in the written order with minimal rest time between events. Athletes are allowed multiple attempts, except on the T-agility test, Max set of double-unders or singles, MB Shot Put, Soccer ball throw-in and the octo-agility hop test.

  • The weighted pull-ups must start strict from a dead hang but a kipp to get the chin above the bar is permitted. The dip should be on the rings and the deltoid should touch the top of the rings.
  • Athletes may come off the rope during the 1:00 but only count full ascents to touch the truss and are not allowed to jump from the floor to a high hang on the rope.
  • Like a soccer throw-in the back foot must stay in contact with the floor until the ball is released.
  • Athletes can only go up 1 hole higher than the hanging peg at a time.
  • Half of the events are counted/measured by each individual athlete on the Honor System.
  • A trainer will time the 800m and mark the soccer throw-in and shot put as well as watch the chin on the pull-ups.
  • The main clock will be constantly running for athletes to check themselves on their 1:00 rope climb as well as for the final event For Time. The final event has a drop dead time of 10:00. If you do not finish in 10:00 you will record the reps completed within those 10:00.
  • Some more detailed instructions on how to keep things moving smoothly will be given on site.