Friday August 31 2012

Rest Day

Thursday August 30 2012

Advanced

    - Power Snatch - 65% x 3 x 4

    - Power Clean + Power Jerk - 65% (of PC) x 3 x 4

    - Snatch High-Pull - 70% (of snatch) x 3 x 2, 75% x 3

5 Rounds, no rest:

  * 8 pull-ups

  * 8 ring push-ups

Beginner

SeaCity WOD/rest

Wednesday August 29 2012

Advanced

    - Back Squat: 5 x 5 @ 75% 

    - Block Clean (knee): 5 x 3 @ 70%

    - Clean Pull on Riser: 4 x 3 @ 90% (of clean)

    - Push Press: 2 x 5 @ 75% ; 2 x 4 @ 80% 

Beginner
     - Warm-up series: 2 clean pull + 2 front squat + 2 clean Sots press x 4 sets
     - Clean grip DL + clean pull + power clean: 4 x 2 sets
     - Clean & jerk: 5 x 3 + 1 (each set is one clean and two jerks)
     - Heaving snatch balance: 5 x 3

Tuesday August 28 2012

Advanced 

    - Jerk - 70% x 3 x 5

    - Snatch High-Pull - 70% x 5 x 2, 75% x 5 x 2

4 Rounds, no rest:

* 400 m row(sub 300m run)

* 10 1-arm KB clean + press/arm 

Beginner

SeaCity WOD or rest 

Demetrios

Monday August 27 2012

Advanced

    - Back Squat: 10 x 3 @ 65%

    - Block Snatch (knee): 5 x 3 @ 70%

    - Snatch Pull on Riser: 4 x 3 @ 90% (of snatch)

    - Heaving Snatch Balance + Overhead Squat: 4 x 1 +2 @ 65% (of OHS) 

Week 1 of 4 (5 of 12)  

This is a continuation of the previous 4 weeks

Beginner

     - Warm-up series: 2 push press + 2 jerk behind neck + 2 press behind neck in split position x 3 sets

     - Snatch push press + overhead squat: 3 x 3 +1

     - Snatch DL + snatch pull + Power Snatch:  4 x 2

     - Push jerk + pause 3 x 3 + 3  

Mobility makes Matt smile

 

Sunday August 26 2012

Rest Day.

Saturday August 25 2012

Advanced

    - Back Squat - test max

    - Snatch - heavy single

    - Clean & Jerk - heavy single

Don't expect snatch and clean & jerk PRs today. Do what you can, and if you don't break 80%, throw in a few more singles between 70-80%.

Lisa

Friday August 24 2012

Rest Day

Watch some videos of people lifting heavy weights and get some good rest for tomorrow!

Thursday August 23 2012

Advanced

    - Hang Power Snatch: 5 x 1 @ 60%

    - Hang Power Clean & Push Jerk: 5 x 1 @ 60%

    - Box Jump: 3 x 3 (above knee)

then: 

3 sets, no rest:

   * 10 strict pull-ups

   * 10 1-arm KB strict press/arm

Beginner

SeaCity WOD or rest

Lisa

Wednesday August 22 2012

Advanced

    - Snatch: 5 x 1 @ 60%

    - Clean & Jerk: 5 x 1 @ 60%

    - Back Squat: 3 x 2 @ 40% (focus on acceleration up)

    - Squat jump: 3 x 3

Beginner 

- Warm up series

- 2 Heaving Snatch Balance + 2 Sots Press: 5 sets

- Power Clean 6 x 3

- 1 1/4 Front Squat 5 x 3

Kendell

Tuesday August 21 2012

Advanced

    - Power Snatch: 4 x 1 @ 60% ; 3 x 1 @ 70%

    - Power Clean & Push Jerk: 4 x 1 @ 60% ; 3 x 1 @ 70%

    - Squat jump: 3 x 3 

then:

4 rounds, no rest:
   * 5 1-arm KB swings/arm
   * max rep strict pull-ups (stop short of failure)

Squat jump: unloaded, controlled squat to bottom position, immediate transition, and maximal speed immediately from bottom of squat into vertical jump. 

Beginner

SeaCity WOD or rest

Jan

Monday August 20 2012

Week 4 of 4 (4 of 12)  

This will be a very light and easy week in preparation for max back squat testing on Saturday.  Training sessions won't take as long as they have been.  PLEASE resist the temptation to do a bunch of metcons because you are antsy.  Self control people, save it for saturday. 

Advanced

    - Snatch: 5 x 2 @ 60%

    - Clean & Jerk: 5 x 1 @ 60% 

    - Back squat: 3 x 2 @ 50% (focus on acceleration up) 

Beginner 

    - Warm-up series: 2 snatch pull + 2 snatch push press + 2 overhead squats x 4 sets

    - Power snatch + OHS + snatch (2 sec pause in bottom):  5 sets

    - Push press + jerk behind neck + jerk (5 sec hold in split): 5 sets

    - Jerk dip squat: 5 x 3

Kristal

Sunday August 19 2012

Rest Day.

Tyne & Julianna

Saturday August 18 2012

Advanced

    - Snatch: 1 x 3 @  75%; 1 x 3 @  80%; 1 x 2 @ 85%; 2 x 2 @ 80%

    - Clean & Jerk: 1 x 3 @ 75%; 1 x 3 @ 80%; 1 x 2 @ 85%; 2 x 2 @ 80%

    - Back Squat: 8 x 3 @  88% (up wt on last set if you feel good)

    - Snatch High-Pull: 3 x 3 @ 75% (of snatch) 

Beginner

SeaCity WOD/rest

Dos

Friday August 17 2012

Rest Day

Alison

Thursday August 16 2012

Advanced:

    - Power Snatch: 1 x 3 @ 65%; 2 x 3 @  70%; 1 x 3 @ 75%

    - Power Clean + Push Jerk: 1 x 3 @ 65%; 2 x 3 @  70%; 1 x 3 @ 75%

then:

5 (2-4-6 rep) ladders (60 total reps):

  * Chin-up

  * Dips 

Beginner:
SeaCity WOD or rest

Kendell

Wednesday August 15 2012

Advanced

    - Back Squat: 5 x 5 @ 83% (up wt on last set if you feel good - no failed reps)

    - Block (or hang) clean (mid-thigh): 5 x 3 @ 70% (up wt on last 2 sets if you feel good)

    - Halting Clean Deadlift (upper thigh): 3 x 3 @ 85%

    - Push Press: 1 x 5 @ 75% ; 2 x 5 @ 80% ; 1 x 5 @ 85% 

Beginner

    - Clean grip dead lift, Clean pull, Power clean 8 x 1 

    - Goblet Squat 5 x 5
    - Behind the neck jerk 5 x 3

Dos Snatch Sequence

 

Tuesday August 14 2012

Advanced:

 - Jerk behind the neck - 75% x 3 x 3, 80% x 3 x 2 (up wt on last set if you feel good)

then:

For 5 minutes:

 * 5 1-arm KB swing/arm

 * 5 1-arm KB clean & push press/arm

 * 5 1-arm KB snatch/arm

 

Beginner:

SeaCity WOD or rest

Clint

Monday August 13 2012

Week 3 of 4 (3 of 12)

Advanced:

    - Back Squat: 3 x 10 @ 73% (up wt on last set if you can - no failed reps)

    - Block (or hang) snatch (mid-thigh): 5 x 3 @ 70% (up wt on last 2 sets if you feel good)

    - Halting Snatch Deadlift (hip): 3 x 3 @ 85%

    - Overhead Squat: 5 x 3 @ 70% (up wt on last 2 sets if you feel good)

Beginner:

    - Snatch grip DL + Snatch pull + Power snatch 8 x 1

    - Heaving Snatch Balance 5 x 3

    - Push Press 5 x 3 from the rack working up to a heavy set of 5

Demetrios

Sunday August 12 2012

why sitting is f-ing up your life

Kristal

Saturday August 11 2012

Advanced:

    - Back Squat: 8 x 3 @ 85%

    - Snatch: 3 x 3 @ 75%; 2 x 2 @ 80%

    - Clean & Jerk: 2 x 3 @ 75%, 2 x 2 @ 80%

    - Snatch High-Pull: 1 x 3@  70% (of snatch); 2 x 3 @ 75%  

Beginner:
SeaCity WOD/rest day 

Jan

 

Friday August 10 2012

Rest Day

This is why you don't leave your camera unattended.

Thursday August 9 2012

Advanced:

SeaCity WOD or come at 6 or 7PM for:

    - Power Snatch: 2 x 3 @ 65%; 2 x 3 @ 70%

    - Power Clean & Push Jerk: 2 x 3 @ 65%; 2 x 3 @ 70%

then

4 Rounds, no rest

 * 10 1-arm KB push press/side (choose weight based on feel)

 * 2 min jump rope (singles or doubles based on feel)

Beginner:

SeaCity WOD

Lisa

Wednesday August 8 2012

Advanced

    - Back Squat: 5 x 5 @ 80%

    - Block (or hang) Clean (mid-thigh): 2 x 3 @ 65%; 3 x 3 @ 70%

    - Halting Clean Deadlift (upper thigh): 1 x 3 @ 80% (of clean); 2 x 3 @ 85% 

    - Push Press: 2 x 5 @ 75%; 2 x 5 @ 80%

Beginner

    - Front Squat 5 x 5

    - Power clean & push jerk 10 x 1 working up to a heavy single 

    - Push Press + pause 3 x 3 + 1

Nelda

Tuesday August 7 2012

Advanced

SeaCity WOD or come at 6 or 7PM for:

  - Jerk behind the neck: 5 x 3 @ 75% 

then

4 Rounds, no rest:

* 10 Strict pullups

* 15 Russian KB swings (72+ lbs)

Beginner

SeaCity WOD

Combo

Monday August 6 2012

Week 2 of 4 (2 of 12)

Advanced

    - Back Squat: 10 x 3 @ 70%

    - Block (or hang) snatch (mid-thigh): 2 x 3 @ 65% ; 3 x 3 @ 70%

    - Halting Snatch Deadlift (hip): 1 x 3 @ 80% (of snatch); 2 x 3 @ 85%

    - Overhead Squat: 2 x 3 @ 65% ; 3 x 3 @ 70% 

Beginner 

    - Snatch pull: 5 x 5

    - Snatch high pull 3 x 3

    - Split jerk

Dos nearing the top of his high pull

Sunday August 5 2012

Rest day thoughts...

Torso Position in the Overhead Squat
Be nice to your shoulders!

Disclaimer:  You are all great.  We are comparing and contrasting athletes' overhead position to help make everyone better, not to single people out and hurt their feelings.  Last time I checked, we were all adults, so no hissy fits people.  

Check out these eight athletes.  What looks different about the athletes in the top row as compared to the bottom row?  TORSO ANGLE.  Athletes in the top row have very upright torso positions. Remember, the bar stays balanced overhead when it is centered over the middle of the foot.  For the bar to stay balanced overhead with this upright torso position, the arms are also upright, meaning there is a very small shoulder angle.  This makes our shoulders, nerves, soft tissues, etc. HAPPY.   It also allows us to squat well below parallel.

In the bottom row, are athletes are showing a more inclined torso, i.e. a larger forward tilt.  For the bar to stay balanced overhead when the torso is tilted so far forward, the shoulder angle must increase dramatically to keep the bar centered over the foot.  If you had a small shoulder angle with a forward torso, the bar would be out in front of you (impossible, damn you gravity).  The forward torso lean also makes it really difficult to squat below parallel, often leading to athletes coming forward on to their toes.  This increased shoulder angle may be tolerable over the span of a workout or two, but your dear shoulders are not really happy here.  Ever get a little numbness in your thumb or forearm after doing high rep overhead squats?  Not a good sign. Duh.

Summary: the white cartoon has an upright torso, and the bar stays balanced over the centered of the foot (blue line) allowing happy shoulders and good squat depth.  The yellow cartoon has a forward inclined torso, meaning that for the bar to stay balanced overhead, the shoulder angle must increase dramatically, which also makes it hard to achieve good depth in the squat.  Check out the two superimposed to see how dramatic the difference is.

A good torso position in the OHS is no joke.  It requires a tremendous amount of strength, balance, proprioception, and flexibility (especially in the thoracic spine, hamstrings, shoulders, and ankles).  Don't get frustrated if you can't get there in a day.  Remember: TECHNIQUE-->RANGE OF MOTION-->INTENSITY.  Technique and range of motion can take an unpleasantly long time to develop.  No one said it was gonna be easy, folks.  If it were, everyone would be doing overhead squats with 2x their body weight.

Don't give up on overhead squats because they're hard.  That would be a totally sissy move.  Be persistent, be patient, and you'll get there if you really want to.

Keep up the good work,

Maggie    

Saturday August 4 2012

Advanced

- Back Squat: 8 x 3 @ 80% 

- Snatch: 2 x 3 @70%, 3 x 2 @ 75%

- Clean & Jerk: 2 x 3 @ 70%, 3 x 2 @75%

- Snatch High-Pull: 3 x 3 @ 70% (of snatch)

Beginner
- SCCF WOD/rest day

Friday August 3 2012

Rest Day

Why your squishy running shoes suck for weightlifting:

Thursday August 2 2012

Beginner: SCCF WOD

Advanced: Buy in/warmup and work capacity portion ONLY (i.e. do the KB portion, do NOT do the 12 minute WOD).  Feel free to bump up the weight of the KB if applicable. 

Kendrick Farris
Image from Hookgrip

Wednesday August 1 2012

Advanced

- Back squat: 5x5 @ 75%

- Block (or hang) Clean (mid-thigh): 5 x 3 @ 65% 

- Halting clean deadlift: 3 x 3@  80% (of clean)

- Push Press: 4 x 5 @ 75%

Beginner

- Hang Snatch 5 x 3

- Front rack position

- Front Squat: 5 x 3

- Push press + pause: 5 x 3



Overhead Stability in the Snatch- Catalyst Athletics

Combo