WEEKLY HIGHLIGHTS:

- Adam S. now has the C&J record with 300lbs…that’s even more impressive since he did those in a pair of 1993 Asics

- Debbie C. has lost her use of band privileges since she can do strict climbing pullups!

- Tuesday we had 28 PR’s on Clean and Jerk, very proud of you guys!

- Everyone can thank Josh V. for getting the prowler finished so we could use it again:)

FAVORITE WORKOUTS:

AMRAP 20 MIN:

Run 400M

12 KBS (BU, 55/35)

15 Hanging Knee Tucks*

*Minimal Kip

ME 50 sec/ REST 10 sec of each:

Climber Pull Ups

Row for Cal.

Double-pushup Burpees

Anchored Situps

-After 4 minutes, walk for 90 seconds, then repeat.  After the 2nd round, walk for only 60 seconds.  Score TOTAL REPS for each round, lowest will go up on the board.

WEEKLY HIGHLIGHTS:

- Lindsey K. PR’d on her clean and jerk, awesome job!

- Kris L. got his 1st Muscle up, great work!

- Remember today is the deadline to get the early bird price on our specialty seminars next Saturday

FAVORITE WORKOUTS:

ME 45 sec/ REST 15 sec of each:

Double Unders

Power Pushups

Double Unders

Wide-Grip Strict Pull-ups

-After 4 minutes, walk 2, repeat 2 more times, 16 total minutes -Score highest round of total double unders

For Total Time:

Run 400M-rest 2 min-

Run 400M -rest 1 min-

Run 400M -rest 30 sec-

Run 400M

Monday-  Tomorrow will follow the same format as the two weeks prior.  It’s important to look at your weights on the reverse lunges and try to progress 5-10 pounds this again.  The conditioning will involve double-unders, so bring your rope.  The upper-body movements in the workout will be something new for many, wide-grip pull ups and plyo push ups (ha).

Tuesday-  Continuing on our quest to develop the lifts, we’ll be using the 3-position clean & jerk this week.  To finish the strength portion of the day we’ll work up to a heavy 3-rep push press just like last week, please make sure you look back at last week and try to progress from what you lifted last week.  Tuesday’s conditioning will test your mental fortitude/ability to sit in a squat.

Wednesday-  We’ve come up with a new batch of challenges for this week’s ‘field day’.  These will be timed events that will be shorter than last week, but fun and challenging nonetheless.  With any luck, we’ll get outside.

Thursday-  Our snatch variation this week will be the 3-position snatch.  Take this day to perfect this lift from 3 different start positions (floor, low-hang, high-hang), and hopefully next week you’ll be able to set a new PR.  The conditioning/assistance work will be similar to the last few weeks, and we’ll begin working on some gymnastic skill progressions in conjunction with the bodyweight challenge.

Friday-  We will progress from the 1-arm DB floor press to performing them with 2 dumbells alternating.  The conditioning on Friday will be solely running, so be prepared to head outside.

WEEKLY HIGHLIGHTS:

- Snow in May…I heart South Dakota

- Congrats to Dustin H. and his wife on their baby boy Nash!

- New bodyweight challenge starts Monday

- Amy B. and Amy L. PR’d on their snatch…nice work ladies!!

FAVORITE WORKOUTS:

A) 5 minutes to complete: Push Press 5-3-3

B) 3x 90 sec:

20 KBS (BU,55/35)

ME DU’s

-rest 90 sec.-

Score highest Rd of DU’s

Choose

A) 3x:

1 Sn. Balance+5 OHS-rest 30-

10 Strict T2B -rest 30-

or

5x:

Row 45 sec. -rest 15-

45 sec. Strict T2B -rest 15-

Monday-  Tomorrow will follow the same format as 4/22.  It’s important to look at your weights on the reverse lunges from last week and try to progress 5-10 pounds this week.  The conditioning will follow a similar pattern, with slightly longer intervals.  The push-pull movements this week will be handstand holds (or freestanding progressions for those more advanced) and ballistic pull ups.

Tuesday-  We’ll be working on another variation of the clean & jerk.  After this you’ll work on finding a 5RM push press, and then hit some conditioning intervals including KBS and double-unders.

Wednesday-  For this week’s “field day”, we’ll be working in 3-person teams through a variety of scored events.  Expect to head outside and have some fun.

Thursday-  We’ll be working on the snatch again.  Being as this is more technical and usually tougher for most people, most of the time will be spent on technique and position work.  If you’d rather breathe heavy, we will have an option for you as well.

Friday-  We will continue with 1-arm dumbell floor presses, so be sure to progress from this past Friday.  The conditioning will be another grinder, so be prepared to get outside and run.

This week we’ll begin a new 8-week program.  The program is all about setting precedence for down the road, like preparing ingredients before you actually begin cooking.  Many of the workouts and exercises we’ll use are different from what we’ve grown accustomed to, and the point is to get your body to adapt and learn some new things.  We’ll be using lots of unilateral (single-leg and single-arm) exercises for our strength movements in this program to build a foundation for performing more traditional exercises down the road.  You won’t necessarily be able to move the same kind of weight with these as you would with a regular squat or press, but they can still make you stronger.  Some of our conditioning workouts will be more aerobic than normal (lower intensity-longer duration), again with the idea to build toward the future.  Below is a layout of the upcoming weeks.

Monday-  Mondays will be a lower-body strength/ upper-body conditioning day.  Our strength movement will be barbell reverse lunges from the front rack position.  Focus on keeping the midline tight and your chest/torso upright.  Notice in the video Eric’s lead leg.  Yes, we want to keep the knee behind the toe BUT the shin angle should still be somewhat forward so that we can get some quad loading, just like you would in a regular squat.  The weight should be in the middle of your foot.  The conditioning will involve double unders and various bodyweight movements.

Tuesday-  Tuesdays will be our clean & jerk day.  This Tuesday will use a clean pull-hang clean & jerk combo for skill/strength, and a push press-row couplet for conditioning.

Wednesday-  Wednesdays will be a “field day”.  Think farm work, awkward movements, and sometimes different variations of exercises we do all the time.   These will be different every week.

Thursday-  Thursdays will be our snatch day.  For those of you who want to really work on the snatch and develop your ability, your “WOD” will be assistance exercises for the snatch.  If this doesn’t interest you, we’ll have a different option for you.  This Thursday we’ll use a snatch pull-hang snatch combo for the skill/strength, and an assistance circuit including snatch balance, strict T2B, and jumping good mornings.

Friday- Fridays will be our upper-body strength/ lower-body conditioning day.  Our strength movement will be 1-arm dumbell floor presses, and the conditioning will involve running, KB swings, and split jumps.

What we’ll all be doing by this time next week

WEEKLY HIGHLIGHTS:

- Mitch K. hit a 20lbs. PR on his snatch, that is impressive!

- Sarah S. PR’d on her C&J, awesome!

- BPaa had 3 PR’s this week, pretty sure that’s a PR in itself:)

- That running outside idea went over really well again this week!

FAVORITE WORKOUTS:

“Annie”

50-40-30-20-10:

Double Unders

Situps

A) Squat 5-3-3-1-1-1 *rest 90-120 sec. b/w*

B) 3 attempts or 7 minutes: Max Strict Pull ups (or chin ups)

C) For Time: 50 Burpees

Next week we will begin a brand new 8-week program, and we will use this week to test various performance benchmarks.  If you’re one that records your workouts, have your log ready to roll.  Even if you don’t normally do this, it would be a good idea to write down what you do this week as we will be testing it all again at the end of the upcoming cycle.

Monday- Test squat, pull ups (strict), and your ability to burpee.  For the squat, you may use a high-bar or low-bar style.

Tuesday- Test Snatch and rowing (of an undisclosed distance).  If you are less familiar or comfortable with the snatch, use this time as practice.

Wednesday- This will be a day to catch up on some mobility and restoration, and also test the benchmark workout “Annie”.  We’ll perform the workout without the dumbell anchors, and likely with our shirts on.

Thursday-  Test Clean & Jerk and Clean.  This will be set up to so that you can get some attempts at the Clean & Jerk, then just the Clean (which will likely be heavier).  Just as on Tuesday, those of you less familiar with the lifts should use this time to practice the techniques.  After the lifting session, we’ll allow you to either catch up on one of the workouts from earlier in the week if you missed it, or just use the open gym time as you’d like.

Friday- Test handstand pushups and the benchmark workout “Helen”.

You’re about 4 months late with this Mother Nature

WEEKLY HIGHLIGHTS:

- Congrats to April and CVH on their PR’s this week on cleans; great job ladies!

- Dear mother nature, very inappropriate actions this week.

- Mike H. PR’d on his C&J, welcome to the big boy club!

FAVORITE WORKOUTS:

45 Sec. ME KBS (55/35)

8 Strict Chin-ups*

45 Sec. ME Burpee Box Jumps

8 Strict Chin-ups

90 Sec. ME KBS (55/35)

8 Strict Chin-ups*

90 Sec. ME Burpee Box Jumps

8 Strict Chin-ups

Every 30 seconds, 12 minutes:

1 Power Clean

Another Open is in the books.  While not all of you participated in it, you all followed the same program leading up to and throughout it.  That being said, we’ll take the next few weeks here after the “competitive season” to recover and restore.  After a few weeks on the lighter side, we’ll begin working on shoring up muscle imbalances, addressing weakness movements, and teaching you how to stay injury-free.

Monday- We’ll be combining double unders, bodyweight squats, and (for those who are able) handstand walks.  If you cannot perform these, never fear, you’ll simply do bear crawls.

Tuesday- Tuesday will be our only lifting day of the week, focusing on the clean.  We’ll be performing reps on a 30-second clock, and we’d prefer that you keep the weight on the lighter side and focus on superb technique and bar speed.

Wednesday-  Bring your running shoes and your pull-up grips!

Thursday-  Thursdays will go back to being an open gym-type format.  The class will still be instructor lead, but we will give you several options and allow you to create your own workout in a sense.  Whether you want to make up a workout you missed from earlier in the week, take a lighter day and mobilize, or work on some skill, you’ll have the freedom to do what you need to do.

Friday- We have a fun triplet planned including goblet squats, kettlebell swings, and burpees.