Sunday Jul 10th, 2022

July 10, 2022 / By j0ssy
15 minutes to work up to a heavy clean and jerk
The preference is for squat clean and push jerk. But feel free to help members with power cleans or split jerks if these are more appropriate for them.
 
 
1 round of bear complex consists of the following sequence unbroken without letting go of the bar or resting it on the ground.
-1 Power Clean
-1 Front Squat
-1 Push Press
-1 Back Squat
-1 Push Press
 
 
Workout 2= 7 minute AMRAP:
-Bear complex
 
Scaling
Empty bar or very light weight is fine for most. Do not go above 135/95. If that is light for you, then just do more rounds. For reference, A complete bear complex is 7 reps. Where 1 rep is the complete sequence of 5 movements.
Advanced members can go for complete complexes (7 reps without letting go of the bar). Beginners may aim for one rep at a time.
Adjust weight only if you can go heavier without a no-rep or resting longer than it took you to complete the last rep
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Friday Jul 8th, 2022

July 8, 2022 / By j0ssy
(If you don’t want to run/sprint no worries your coach has an alternative workout planned that day)
 
Every 2.5 min
sprint uphill starting from the intersection of N Crawford and Baltimore (where hill begins to get steep).
Start the first two rounds aiming for smoothness. Run with high knee drive, but not full effort.
Go as far as you can in the following times
walk back to starting point and rest.
Round 1 = 8s (0:00)
Round 2 = 10s (2:30)
Round 3 = 12s (5:00)
Round 4 = 14s (7:30)
Round 5 = 16s (10:00)
Round 6 = 14s (12:30)
Round 7 = 12s (15:00)
Round 8 = 10s (17:30)
 
we are looking for higher power output over shorter duration
 
scaling as follows
first time hill sprinters will do only 3 R. They can join any of the sprints according to how they feel
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Thursday Jul 7th, 2022

July 7, 2022 / By j0ssy
-7 min backward sled work. Feel free to work with a partner to alternate if going back and forth.
Increase intensity over 7 min
 
– Experiment with Poliquin step to personally adjust height, weight, heel support, etc
https://www.youtube.com/watch?v=ycTK-ISOr2I
 
Try sets of 5 on each leg to make sure you can stay balanced with good form.
If you can do controlled reps with 6 inch drop off then add weight
 
Workout 2
10 min EMOM
-20 Poliquin step ups https://www.youtube.com/watch?v=ycTK-ISOr2I
Use one side for 20 reps then the other side for 20 starting on the next minute.
You can adjust every 2 min
 
 
 
Workout 3 = 5 min EMOM
-5 Nordic hamstring curl negatives https://www.youtube.com/watch?v=BJpGAI7U9lk
 
Work with a partner to minimize set up, strapping in etc. At the top of each minute, partner 1 goes, then partner 2 follows immediately ater. Hold partner’s ankles
 
Workout 4= 5 min EMOM
-5 Reverse Nordics
Scaling
Level 1= getting in and out of Seiza
Level 2 = High elevation for feet. Lean back until front hip flexors and quads stretch
Level 3 = Middle elevation for feet
Level 4= Lowering to upper back on floor
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Tuesday Jul 5th, 2022

July 5, 2022 / By j0ssy
4 rounds for time
– 400m run
– rope climbs: 4-3-2-1
– 30m. D-ball carry
 
Rope climb Scaling:
-Legless V or L-sit rope climb
-Legless rope climb
-Rope row: 2 rope rows = 1 rope climb. Start lying on back with shoulders flat on the floor. Keep body -rigid with hips as straight as possible until you return to this position.
-Ring row: 10 ring rows = 1 rope climb
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Monday Jul 4th, 2022

July 4, 2022 / By j0ssy
Partner workout
21:00 AMRAP
-1:00 bike
-1:00 row
-1:00 med ball sit-ups
 
Both partners work continuously for the full 21 minutes. One partner bikes while the other rows, then switch. The third minutes, both partners complete med ball sit-ups. Repeat the sequence for 7 sets (21 minutes). Score is total calories and reps of med ball sit-ups.
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