Friday – 092217

Coach Mike with a big pull during a clean. Mike has a lifting competition this weekend so wish him luck if you see him. It is local so hit him up if you want to go watch!

Skill/Warm-up
Review Turkish getup
Then

5 min AMRAP of Turkish getups (53/35)

Workout of the Day
25 min AMRAP
(25/20) Cal row
20 pistols
15 HSPU
10 deadlifts (185/133)

Post your scores to the Whiteboard.

Thursday – 092117

Amanda getting up the rope during Tuesday’s ladder. If I’m coaching Amanda on her climbing efficiency, I would rather see her with straight arms at this point in the clamp. That reduces grip and bicep fatigue and really makes the legs do all the work getting up the rope.  You will probably be ok doing small sets like this, but doing a lot of reps in sequence like this would likely fry your grip/forearms quite badly!

Olympic
Hang Power Clean
Find your 3 rep max.
Good elbows, good feet, catch depth!

Workout of the Day
10-9-8-7-6-5-4-3-2-1 KB swings (70/53)
1-2-3-4-5-6-7-8-9-10 toes to bar
5 burpees after each round

*15 min cap

Post your scores to the Whiteboard.

Wednesday – 092017

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What puts people in nursing homes?  Lack of functional capacity.

Injury Prevention
Spend 3 min per shoulder with lacrosse ball
Then 3 rounds of
10 protract/retract push-ups
10 I’s,Y’s,T’s with plates
10 wall ball OH stretch

Workout of the Day
1 min max cals Assault Bike
Rest as needed
1 min max cals

*Record both scores

Post your scores to the Whiteboard.

Tuesday – 091917

Kelsea (back) and Carla.

Strength
3RM weighted ring dip
*Scale to band across j-cups for sets of 5-8

Workout of the Day
20 min ladder
Power snatch (135/93)
(2,4,6,8……)
2 rope climbs
200m run

*Ladder is snatch only and by 2’s
*Rope climb scale is 5 rope pulls

Post your scores to the Whiteboard.

Monday – 091817

Jay Z, owner of Squeegee Squad still crushes his workouts, even when he’s at his busiest.

Strength
Back Squat
Find your 5 rep max.
This will be done as a 20 minute E2MOM (Every 2nd Minute on the Minute). If you have a well established 5 RM back squat, plan on starting no lower than 70% of that. If you don’t have one, then just use this E2MOM as a way to establish one. Try and PR by the 9th or 10 round. Warm-up before the E2MOM, no set of the E2MOM should be a super light “warm-up” set.

Workout of the Day
21-15-9
Push press (135/93)
CTB pullups
50 dubs after each round

*15 min cap

A 15 minute cap should be VERY generous for this workout. Ideally this workout is sub 10 minutes and pretty much a dead sprint from the “GO!” call.

Post your scores to the Whiteboard.