Sunday On Ramp/Weekly Prep: April 17, 2016

(A) Intro and Mobility

(B) Introduction to Olympic Weightlifting

  • Squats
    • Air -> Back -> Front -> Overhead
  • Press
    • Strict -> Push -> Jerk
  • Snatch
    • Muscle -> Power -> Squat
  • Clean and Jerk
    • CLEAN: Muscle -> Power -> Squat
    • SPLIT JERK

(C) Time permitting, review other movements for the week

  • Running
  • Sumo Deadlift
  • Push Ups
  • Pull Ups/Chin Ups and Negatives

ROME, DAY 59: Wednesday, March 2, 2016

(A) Muscle Mash

(B) Mobility + Band Pull Aparts (1st 4)

PL: Mobility + Pull Up Negatives x6 Hold 5s, 5s Negative (Next 4)

WL/CFOpen: Drop into Split x6 (add weight each set) (Next 4)

(C) Powerlifting/Beginners OR Weightlifting/CrossFit Open Athlets

PL/Beginners:

800m Run
4x100m Sprints
Intervals:

  • 10 Wall Balls
  • Run up Ramp
  • Prowler Push Down+Up
  • 10 Slam Balls
  • 10 Heavy One Arm KB Swings
  • 100m Run Sprint
  • Jog Back
  • Rest

CFOpen:

Work Up to 80-85% of 1RM C+J
Tempo Split Jerks 3x5 @ 55-135 lbs.
Tempo Push Jerks 2x6 55-145 lbs.

Hiedi. Med ball run. 

Hiedi. Med ball run. 

ROME, DAY 39: Thursday, February 11, 2016

Today is a make up day/open gym day except for the Weightlifting and CrossFit Open tracks.

(A) Muscle Mash

(B) Mobility + X

WL/CFOpen: Mobility + Band Pull Aparts and Drop into Split x5 (increase weight after first 2 sets)

(C) PL/Begginers OR WL/CF Open

PL or Beginners: Make up a workout you missed this week or learn/practice skills

WL and CR Open

  • Clean and Jerk 5 Min Warm Up, then 15 minute WOD:
  • Find a 1RM Clean and Jerk in 10 Minutes
  • When Time expires: Half Grace + Max Burpees in 5 Minutes
  • Write C+J and Burpee scores on board
  • 800m Jog
  • Clean Deadlift 4x3 @ 120% of 1RM
  • Mobility
image.jpg

ROME, DAY 32: Thursday, February 4, 2016

Today is a make up except for weightlifting track and CF Open athletes

(A) Muscle Mash

(B) Mobility + X

WL and CF Open: + Barbell Warm Up for Clean and Jerk

(C) PL or Beginners: Make up a workout you missed this week or learn/practice skillsWL and CR Open (Mobility + Band Pull Aparts and Drop into Split x5 ... increase weight after first 2 sets)

WL and CF Open:

  • Hang Power Clean 4x10 @ 55% of 1RM
  • Work up to 80-85% of 1RM C+J
  • Clean Deadlift 4x3 @ 120% of 1RM
  • 1K Cooldown Row
  • Mobility

ROME, DAY 15: Monday, January 18, 2016

Regular schedule today!

(A) Muscle Mash

(B) Mobility + Back Squats: Work up to 1x4 @ 85% of 1RM by last set

(C) Pause Squats 4x7 w/ 3s Pause at bottom @ 55-70% of 1RM

(D) Powerlifting and Beginners OR Weightlifting and CrossFit Open Athletes

PL/Begginers
Push Press 4x5 @75-85% of 1RM

WL/CF Open
Power Clean + Squat Clean + Jerk (2+1+3) @ 50%, 60%, 70%, 75% of 1RM

(E) 3 Minutes of:

10s Plank, 10s Max Push Ups ... Then rest 2 minutes before (F)

(F) 1 min AMRAP Max Toes to Bar (V-Ups) +1 Min Max Russian Swings + 1 min AMRAP Max Toes to Bar (V-Ups) + 1 Min Max Russian Swings

After Class Greatness

Clean Deadlift 4x3 @ 105% of 1RM
4 Min Max Double Unders
1K Row
Mobility

  Photo: Rafael Vega  

  Photo: Rafael Vega