SkillStrength 1.5: Friday, April 1, 2016

(A) Muscle Mash

(B) Mobility (add push back to Deep Lunge Sequence) + Band Pull Aparts

(C) Hold Circuit 3 (30s/30s)

Plank -> Superman -> Hollow Body -> Superman -> Hollow Body

(D) Wall Walk Review and Practice 3x3 (emphasize hollow body)

(E) Set Up for: Conventional Deadlift and Sumo Deadlift Review and Practice

Practice weight range (75-205/52-150)
Team up as needed

(F) Conventional Deadlift 4x7

Set 1: Empty Barbell; Trainer guides you through proper mechanics; Lift on trainer's cue

Set 2: Put 2x plates on the bar; Lift on trainer's cue

Set 3: Add weight; Each rep starts after a dead stop

Set 4: Touch-N-Go

(G) Sumo Deadlift 4x7 ... start light, add weight in 2nd and 3rd sets

Set 1: Empty Barbell; Trainer guides you through proper mechanics; Lift on trainer's cue

Set 2: Put 2x plates on the bar; Lift on trainer's cue

Set 3: Add weight; Each rep starts after a dead stop

Set 4: Touch-N-Go

(H) Muscle Mash

(I) Mobility

(J) Muscle Mash

ROME, DAY 20: Saturday, January 23, 2016

(A) Muscle Mash

(B) Mobility + Band Pull Aparts (1st 4), x5-10 Ring Rows (Next 4)

(C) Ring and Bar Muscle Up Practice OR Kipping Practice (if not strong enough to do strict pull up, practice kipping toes to bar or knees to elbows instead of kipping pull ups)

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

Powerlifting and Beginners
Sumo Deadlift 5x12 @ 50-55% of 1RM
Each rep for speed on the way up, control the way down, dead stop before starting next rep

Weightlifting and CF Open
5x5 (Fast) Tempo Jerks
Clean and Jerk: Find a 1 Rep Max in 15 minutes

(E) Equipment set up for (F)

(F) In heats as needed:

7 min AMRAP of

8 Deadlifts 225/155
8 Handstand Push Ups

(G) 4x Max Ring Rows (make it difficult to do more than 5-10)

Photo: Rafael Vega

Photo: Rafael Vega

PROJECT OPEN DAY 121: Wednesday, December 30, 2015

(A) Muscle Mash

(B) Mobility + Band Pull Aparts (1st 4), WL: Snatch or CJ Drills,/PL: 200m Row (Increase Damper setting each set) (Next 4)

(C) Weightlifting OR Powerlifting/CrossFit

WL: Find a 1RM Snatch and/or CJ (you may stay for the next class and do second lift when second class starts lifting ... this will be like waiting between lifts during a meet)

PL: Either

  • Find a 1RM Deadlift or Sumo Deadlift OR
  • 5x5 Deadlift or Sumo Deadlift OR
  • 5 Rounds for Time of 10 Deadlifts 225/155, 12 Lateral Burpee Jump Overs (followed by a 2k Row Cooldown)

PROJECT OPEN DAY 89: Saturday, November 28, 2015

HOLIDAY SCHEDULE (is over!)

Saturday: Regular Schedule! ... classes start at 9:15 a.m. and 10:45 a.m.
Sunday: Regular Schedule! ... class starts at 10:15 a.m.

(A) Muscle Mash

(B) Mobility

(C) 800m Jog + 400m run

(D) 5x 100m Sprints

(E) Review of Movements for Obstacle Course

  • Wall Balls
  • Sumo Deadlifts
  • Prowler Push (push from low handles up hill) down + up
  • Jump over obstacles

(F) 6-10 Intervals of obstacle course

  • 15 Wall Balls
  • 5 Sumo Deadlifts 225/155 (Scale 1: 185/135, Scale 2: 155/95)
  • Prowler Push
  • Jump Over Obstacles
  • Alternating rounds of 20m Sprint and 100m Med Ball Run
Sophia. Black Sunday Gone Bad slam balls.     Photo: Rafael Vega

Sophia. Black Sunday Gone Bad slam balls.  Photo: Rafael Vega

PROJECT OPEN DAY 71: Tuesday, November 10, 2015

(A) Muscle Mash

(B) Mobility + Barbell Jump Squats

(C) Weightlifting or Powerlifting

WL:
Pause Clean 1x5 @ 55%, 65%; 1x3 @ 75%, 85%
Pause Clean + Clean (1+1) @ 85%, 90%+
Jerk From Behind Neck 1x2 (scale to 1x1 where needed) @ 55%, 65%, 75%, 80%, 85%, 90%, 95%+
Clean Deadlift 4x2 @ 120% of Clean 1RM

PL:
Dynamic Effort Sumo Deadlifts 8x10 @ 60% of 1RM
Each set followed by 10 Decline Push Ups (use the ramp, a box, or plates)

Lindsay. Thrusters in the rain.     Photo: Rafael Vega

Lindsay. Thrusters in the rain.  Photo: Rafael Vega