high hang clean

19 May 2019 - WOD

WORKOUT OF THE DAY

Engine Work

A) Conditioning

2 Rounds for time:
800m Run
21 Dumbbell snatch, alternating arms
21 Single arm dumbbell thruster, change arms overhead
15 Dumbbell snatch, alternating arms
15 Single arm dumbbell thruster, change arms overhead
9 Dumbbell snatch, alternating arms
9 Single arm dumbbell thruster, change arms overhead

* Can also use a kettlebell


Specialist Sundays

* We will be testing Snatch and Clean & Jerk 1RM's tomorrow as part of our testing for next cycle, so today will be skill-focused

A) Snatch
High hang snatch + Hang snatch + Snatch
* Pause for 3 seconds on the catch of each rep

B) Clean & Jerk
High hang clean + Hang clean + Clean + Jerk
* Pause for 3 seconds on the catch of each rep

* For A & B, you will have 10-15 minutes to work on these complexes, focus on technique over load


Barbelles Lifting Class

A) Bench Press
4 x 5 @ 80%

B) Accessory
B1) Barbell hip thrust: 4 x 12 (increase by 5kg from last time)
B2) Russian kettlebell swings: 4 x 12 @ AHAP

C) Skill Work
Handstand push- up

06 May 2018 - WOD

WORKOUT OF THE DAY

Engine Work (9 – 10 am)

3 rounds for time:
800m Run
- then -
21-15-9
Kettlebell swing 32/24kg
Burpee

Specialist Sundays (10 – 11 am)

A) Jerk + Jerk split squat: 3 x 3

B) Clean & Jerk 1 x 3+3 @ 60% 1 x 2+2 @ 70% 3 x 2+2 @ 80%

C) High hang clean: 5-7 x 3

Women's Only Class (11 am – Noon)

A) 3-5 rounds for quality
5 Strict HSPU (or box pike HSPU)
10 Ring push-up
10 Ring rows

B) 3-5 rounds for quality
5-10 Strict pull/chin-ups
5 Candlestick negatives

Reminder: We will be running a Bank Holiday Class Schedule on Monday 7 May with classes at 9, 10 and 11 am. The class schedule is updated in Team up.

06 July 2017 – WOD

Have you marked your diary for Kilos for a Cure on 21 October 2017??

A) Weightlifting: Clean & Jerk

Every 2 minutes, for 16 minutes:
High hang clean + hang clean + clean + jerk

* Build load over the course of the 8 sets to a technically sound max

B) Conditioning

Every minute, for 12 minutes:
2 Cleans (Power or squat)
6 Burpees over the bar

*Load can vary from minute to minute

MOBILITY DRILL OF THE WEEK