Open Gym 1-3.
Yoga CANCELED tonight.
Looking for something to do? Do the KB workout from yesterday, it is great!
For the windmill check out Steve Cotter’s awesome video tutorial:
To All Ye Pilgrims: Inasmuch as the great Father has given us this year an abundant harvest of Indian corn, wheat, beans, squashes, and garden vegetables, and has made the forests to abound with game and the sea with fish and clams, and inasmuch as He has protected us from the ravages of the savages, has spared us from pestilence and disease, has granted us freedom to worship God according to the dictates of our own conscience; now, I, your magistrate, do proclaim that all ye Pilgrims, with your wives and little ones, do gather at ye meeting house, on ye hill, between the hours of 9 and 12 in the day time, on Thursday, November ye 29th of the year of our Lord one thousand six hundred and twenty-three, and third year since ye Pilgrims landed on ye Pilgrim Rock, there to listen to ye pastor, and render thanksgiving to ye Almighty God for all His blessings.
William Bradford, the governor of Plymouth Colony
5X1 Clean & Jerk – work to a max for the day, rest as needed
5 Rounds for completion (not speed) starting every few minutes:
Done with one arm, then the other. Both hands = 1 round. Use KB, work up in weight.
You can set the KB down, take about 30 seconds, and then complete the second half of the round with the other hand.
Classes at 5pm
1) Power Snatch: 5X1 – work to a max single for the day, rest as needed
2) Power Clean & Push Jerk: 5X1 – work to a max single for the day, rest as needed
5k Run or 5k Row
1a) 7X2 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible, rest 60 sec.
1b) 7X2 Double KB Floor Press (3 count descent, 3 count pause at bottom, explode back up) – heaviest possible, rest 60 sec.
1) 4:00 ME Burpee Box Jumps 24/20″
*Rest approximately 5 minutes between 1 & 2.
2) 10:00 AMRAP of:
30 HS Shoulder Taps or scale to 30 second HS hold or plank
30 Splits Jumps (each jump = 1 rep)
30 KBS 24/16kg
EMOM for 5:00-
2 T&G Power Snatches
*Begin at approximately 80% of 1rm Power Snatch & add load each minute. One miss is allowed – more than one miss, lower weight.
Skils and Drills
2 rounds of 800 m run, 600 m run, 400 m run, 200 m run. 1/1 recovery
I need a party planning committee. Saturday December 13 from 7pm-11pm at the box.
Yoga is cancelled this Sunday.
1a) 5X1 Hang Clean (power position) + Front Squat + Jerk – work to a max complex for the session (no more than 5 heavy attempts), rest as needed
1b) 5X2 Push Press + Hold (3 count lockout hold overhead)
EMOM for 20:00-
As fast as possible…
10 HR Push-ups
15 Air Squats
With the remainder of the minute – on odd minutes only (1:00, 3:00, 5:00, etc.) – complete ME Double-Unders.
Score total DUs
This Thanksgiving we will be closed, and on Friday we will only have the the 5, 5:30 and 6pm class open.
1a) 4X3 Front Squats – work to a near 3rm (final set should be close to a 3rm, but no misses), rest 2:00
1b) 4X5 Rig Dips (if you can do 5 unassisted tempo ring dips, then do them with ME UB kipping dips at the end of each set)
5 rounds (starting every 3 minutes):
Record total working time.
3XME UB Snatches (full squat – from the floor) @ 80% (of max Snatch) – rest 90 sec.
Skills and Drills
WOD: 20 min AMRAP
200 meter run, 5 deadlifts 185/135, 10 air squats, 15 kettlebell swings 53/35
1a) 5×1 Snatch: Last Day of de-load: work on position and speed
1b) 5×12 Heavy Swings (same weight as last set earlier this week)
1a) 4×5 Front Squat (light)
1b) 12 Heavy swings
2) Skills and Drills
3) 400 M run,Tabata double unders, 400 M run, Tabata Russian twists, 400 M run, Tabata box Jumps, 400 M run
2) Power Clean & Push Jerk: 4X3@80% – rest as needed
Conditioning (please scale reps on pull ups: no RHABDO)