Sunday September 30 2012

Rest Day.

Jay

Saturday September 29 2012

Advanced

    - Snatch - heavy single; 70% of HS x 2 x 3

    - Clean & Jerk - heavy single; 70% of HS x 2 x 3

    - Snatch Pull - 90% (of snatch) x 3 x 3

    - Front Squat - heavy single 

Robin

Friday September 28 2012

Rest Day.

Matt

Thursday September 27 2012

Advanced

    - Tall Snatch - 4 x 3

    - Mid-Hang Snatch - 70% x 1 x 5

    - Snatch Balance - 70% (of snatch) x 2 x 5

3 Rounds:

5 box jumps

15 pull-ups

30 sec rest 

Beginner

SeaCity WOD/rest

Anna

Wednesday September 26 2012

Advanced

- Snatch - 70% x 2 x 2, 75% x 2 x 2, 80% x 1 x 3 

- Clean & Jerk  - 70% x 2 x 2, 75% x 2 x 2, 80% x 1 x 3

- Snatch Pull - 90% (of snatch) x 3 x 3

- Front Squat - 80% x 2 x 3

Beginner

Today we focus on the split jerk

1. Foot drill:  start with your feet in the pulling position and mark off with chalk around your toe and heel (doesn't have to be the entire way around your feet).  Then, after a few times working on the transition to the split chalk off your toe and heel in the split position.  Practice the transition 10 times as follows:  With no barbell, start with your feet in the pulling position.  With your head up, as if you were really going to do a split jerk, dip, drive, and split.  Once you have stuck the position, look down and check your feet.  Are you consistent?

What we want:  

- Front shin is roughly perpendicular to the ground.  

- The toes and ball of the back foot are in contact with the ground but the back heel is NOT.  Your back leg should be bent, never straight.

2.  Shoulder heave drill:  ladies grab a 45# barbell, guys grab 65#.  With the bar racked across your shoulders, dip, drive, and let the bar float off your shoulders.  Do NOT press with your arms, do NOT drop under the bar.  This drill is to get you to learn how to drive the bar off of your shoulders using the momentum from your legs.  Your arms do no work in this drill.  Your hands simply keep you attached to the bar.  Practice this for 5 x 2 and increase the weight to something that feels HEAVY.

3.  10 x 2 split jerks-  go to work.  if you did the WOD, keep it light.  If you feel good, work up to something heavy but not sloppy!

Sean

Tuesday September 25 2012

Advanced
- Tall Snatch: 4x3 (empty barbell is okay)
- Mid-hang Snatch: 5 x 2 @ 65%
- Power Clean + Push Jerk 5 x 1 @ 70%

3 Rounds:
5 Box jump
20 KB swing
30 sec rest

Beginner
Rest/SeaCity WOD

Lisa

Monday September 24 2012

Advanced
This is the final 4-week mesocycle of a 12 week macrocycle

Snatch:
1 x 2 @ 70%
1 x 2 @ 75%
3 x 1 @80%

Clean & Jerk:
Same

Clean Pull:
3 x 3@ 90% (of clean)

Back Squat:
3 x 2 @ 80%


Beginner
You choose!  As a group, pick 2 movements that you want to work on.

Maria

Sunday September 23 2012

Rest Day.

Saturday September 22 2012

Advanced
    - Back Squat: test max
    - Snatch: heavy single
    - Clean & Jerk: heavy single

Don't expect PRs on the snatch and clean and jerk today.  If your heavy single is less than 85%, get some additional singles in between 75-80% afterward. 

Joey

Friday September 21 2012

Rest Day.

Thursday September 20 2012

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

(yes, that's really it)


Beginner
SeaCity WOD/rest day

Lisa

Wednesday September 19 2012

Advanced
    - Push Press: test max
    - High-hang snatch 5 x 1 @ 60% (start from hip crease with a vertical torso position)
    - Power clean & split jerk 5 x 1 @ 60%
    - Squat jump 3 x 3

Beginner
    - Test max push press (only work up to a weight that you can control. dip, drive, extend.  no jerks!)
    - 2 position power clean (knee + floor): 3 x 4 reps, 4 x 2 reps
    - 1 and 1/4 front squats (5 x 2) working up to a challenging set of two

Anna

Tuesday September 18 2012

Advanced
    - Mid hang power snatch: 5 x 2 @ 60%
    - Pullups- 40 total

Beginner
SeaCity WOD/rest day

Lisa

Monday September 17 2012

Advanced
This is a de-load week in preparation for re-testing your 1RM back squat, snatch, and clean & jerk.  Get some good rest this week and don't get greedy and over do it in the gym.

    - Snatch: 1 x 3 @ 50% ; 2 x 2 @ 60% ; 2 x 2 @ 65% ; 1 x 2 @ 70%
    - Power Clean: 2 x 2 @ 60%, 3 x 2 @ 70%
    - Jerk: 2 x 3 @ 65%, 2 x 3 @ 70%
    - Squat Jump: 4 x 3


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

 Beginner
     - Snatch PP + OHS (2 + 2) pause 2 seconds in bottom position x 5 sets
    -  5/5 1-arm dumbell snatch x 3  (heavy)
    - Tall snatch 5 x 2

Sean

Sunday September 16 2012

Rest Day.

Saturday September 15 2012

LAST HEAVY DAY BEFORE DE-LOAD WEEK.  GET IT DONE!

Advanced
    - Back squat 8 x 3 @ 88%
    - 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%

Maria

Friday September 14 2012

Rest Day.

Kristal

Thursday September 13 2012

Advanced
    - Power Snatch 1 x 3 @ 65% ; 2 x 3 @ 70% ; 1 x 2 @ 75%
    - Power Clean + Push Jerk 1 x 3 @ 75% power clean, 2 x 3 @ 70%, 1 x 2 @ 75%

then

4 sets, no rest:
    * 5 (1 pullup + 1 strict TTB)
    * 10 Shoulder to shoulder sandbag push press

Beginner
SeaCity WOD/rest day

Joey

Wednesday September 12 2012

Advanced
    - Back Squat 5 x 5 @ 83%
    - Block Clean (knee) 2 x 3 @ 70% ; 1 x 3 @75% ; 2 x 2 @ 80%
    - Clean Pull on Riser 4 x 3 @ 95% clean
    - Push Press 1 x 4 @ 80% ; 3 x 3 @ 85%

Beginner
    - 1RM clean or power clean
    - 1RM snatch or power snatch
    - 1RM jerk from the rack (split or push jerk)

Maria

Tuesday September 11 2012

Advanced
    - Jerk 2 x 3 @ 70% ; 1 x 3 @ 75% ; 2 x 2 @ 80%
    - Snatch High-Pull 2 x 5 @ 75% Sn ; 2 x 5 @ 80%

then:

40 seconds on, 20 seconds rest x 5 minutes:
    * 15 KB swings
    * 15 push ups


Beginner
SeaCity WOD/rest day

Anna

Monday September 10 2012

Week 3 of 4 (7 of 12).  
Next week we taper in preparation for re-testing the back squat.  Hit it hard this week.

Advanced
    - Back Squat 3x10 @ 73%
    - Block Snatch (mid knee) 2 x 3 @ 70%; 1 x 3 @ 75%; 2 x 2 @ 80%
    - Snatch Pull on Riser 4 x 3 @ 95% (of snatch)
    - Heaving Snatch Balance + OHS 2 x 1+2 @ 70%, 2 x 1+1 @ 75%

Beginner
    - Clean + Front Squat + Jerk  3 x 2, 5 x 1
    - Snatch grip PP + OHS 5 x 2
    - 5/5 1-arm dumbell snatch x 3  (heavy)

Chris

Sunday September 8 2012

Rest Day

Saturday September 15 2012

Advanced
    - Back Squat 8 x 3 @ 88%
    - 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%

Saturday September 8 2012

Advanced

    - Back Squat - 85% x 3 x 8

    - Snatch - 75% x 3 x 3, 80% x 2 x 2

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

6 Rounds, full recovery:

    * 3 box jumps (at ~90-95% max height box jump)

    *100m sprint

Beginner

SeaCity WOD/rest 

Friday September 7 2012

Rest Day

Thursday September 6 2012

Advanced

    - Power Snatch - 65% x 3 x 2, 70% x 3 x 2

    - Power Clean + Power Jerk - 65% (of PC) x 65% x 3 x 2, 70% x 3 x 2

    - Snatch High-Pull - 75% x 3 x 3

4 sets; no rest:

    * 10 Strict Pullups

    * 10 DB push press

     

Beginner 
SeaCity WOD/rest

Wednesday September 5 2012

Advanced

    - Back Squat: 5 x 5 @ 80%

    - Block (or hang) Clean (knee): 2 x 3 @ 70%, 3 x 3 @ 75%

    - Clean Pull on Riser: 2 x 3 @ 90% (of clean), 2 x 3 @ 95% 

    - Push Press: 3 x 4 @ 80%, 1 x 3 @ 85% 

Beginner
    - Warm-up series: 2 sn pull + 2 sn push press (behind the neck) + 2 overhead squats x 4 sets 
    - Power snatch + OHS + snatch (2 sec pause in bottom of OHS and snatch) x 5 sets
    - Push press + jerk behind neck + jerk (5 sec hold in split) x 4 sets
    - Jerk dip squat - 4 x 3

Nelda

Tuesday September 4 2012

Advanced

    - Split Jerk: 2 x 3 @ 70%, 3 x 3 @ 75% 

    - Snatch High-Pull: 4 x 5 @ 75% (of snatch)

5 rounds; no rest:

  * 90 sec jump rope

  * 12 KB snatch/arm 

Beginner

SeaCity WOD/rest

Dale

Monday September 3 2012

Advanced

    - Back Squat 3 x 10 @ 70%

    - Block (or hang) Snatch (knee) 2 x 3 @ 70%, 3 x 3 @ 75%

    - Snatch Pull on Riser 2 x 3 @ 90% (of snatch), 2 x 3 @ 95%

    - Heaving Snatch Balance + Overhead Squat: 1+2 x 2 @ 65% (of OHS) , 1+2 x 2 @ 70%

Week 2 of 4 (6 of 12)

Saturday September 1 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% 

4 Rounds, no rest:

  * 2 min jump rope (or sub 1 min double unders if you want to move a little faster)

  * 20 KB swings (do 70lb Russian or 53lb OH)

Beginner

SeaCity WOD/rest

Combo