Workout of the Day

Sunday-Tuesday 170820-22 - Beginner

Sunday 8/20 and Monday 8/21
Strength
Back Squat 6×3, increasing

Build off of weights used last week for 5×4 Back Squats on 8/13 and 8/14/17.

Conditioning
4 rounds for time of*:
30 Double Unders
10 Thrusters (95/65)

*Sound familiar?

Tuesday 8/22
Strength
A. In 10 Minutes, Find Strict Press 1 RM.

B. In 15 Minutes, Find Push Press 3 RM.

Compare to weights used on 8/15/17.

Conditioning
12 minute alternating EMOM:
Minute 1 – Kettlebell Windmills
Minute 2 – 3 Wall Walks
Minute 3 – 10-20 second Chin Over Bar Hold

Click here for a preview of Thursday’s Beginner classes:

Sunday-Tuesday 170820-22 - Experienced

Sunday 8/20 and Monday 8/21
Strength
Every 2 minutes, for 10 sets of
2 Front Squats + 1 Split Jerk, increasing

Compare to Split Jerks on 8/10/17.

Conditioning
8 minute ascending AMRAP of 2-4-6-8-10-12 reps…
Front Squats (135/95)
Handstand Push ups (Kip OK)

Tuesday 8/22
Strength
Deadlift 5×2, across (80-85% of 1RM)

Compare to 6×3 on 8/12/17.

Conditioning
“Jump and Pull”
16 minute Alternating EMOM:
1. 30-50 Double Unders
2. 7 TNG Deadlifts (225/155)
3. 8-10 Box Jump with Step Down (30/24)
4. 8-10 Strict Pull ups (Advanced: Chest to Bar)

Click here for a preview of Thursday’s Experienced classes:

This Week's Specialty WODs

CFE
Partner “Jordan”
30 Minute AMRAP of:
100 American Kettlebell Swings (24/16)
100 Sit ups
100 Air Squats
100 Push ups

One person working at a time, partition reps as desired (“chipper” style).

Functional Strength
5-4-3-2-1 reps of:
Front Squat (increasing)
100 ft/arm Single Arm Farmers Carry
Strict Weighted Chin ups (increasing)

This is for quality and load, not for time.

OlyWOD
Wednesday 8/16
Tall Snatch + Above Knee Snatch
5x(1+1)
Above Knee Snatch
5×2
Snatch Deadlift
3×5

Sunday 8/20
Clean + Jerk
5x(1+1) – 60 seconds between sets
5x(1+1) – 60 seconds between sets
5x(1+1) – 60 seconds between sets

Barbell Workouts 8/6-8/27

Cycle 18 Week 7
Weekly Quota:

50 Jump Squats (bar only; MAX reps per set 5)
50 Good Mornings (50kg/40kg MAX)
100 Abz
50 Plate Pinch Tosses
50 HSPU or accumulate 7 minute HS Hold
50 Pullups/Ring Rows
50 minutes Cardio

Sunday 8/6
Deadlift + Clean + Jerk
1x(2+2+2) 50%, 1x(2+2+2) 60%, 1x(2+2+2) 65%, 1x(2+2+2) 70%, 1x(2+2+2) 75%
Middle Grip Pull (based off Clean)
5×3 90%

Monday 8/7
Muscle Snatch
5×3
12” Blocks or Floor, Snatch Pull + Snatch
1x(2+2) 65%, 1x(2+2) 70%, 1x(2+2) 75%, 5x(1+1) 80-90%
Snatch Balance
5×3

Tuesday 8/8
Clean + Jerk
1x(2+2) 50% 1x(2+2) 60%, 1x(2+2) 70%, 4x(2+1) 80-90%
Middle Grip Deadlift (based off Clean)
3×3 110%
Back Squat (based off Clean)
5×3 110%

Wednesday 8/9
Muscle Snatch
5×3
12” Blocks or Floor, Snatch Pull + Snatch
1x(2+2) 60%, 1x(2+2) 65%, 1x(3+1) 70%, 1x(3+1) 75%, 1x(3+1) 80%
Snatch Balance
5×3

Thursday 8/10
Thruster
5×3
Front Squat
3×3 (building to max), 3×3 (90% of today’s max)
Jerk
10×1

Cycle 18 Week 8
Weekly Quota:

50 Jump Squats (bar only; MAX reps per set 5)
50 Plate Pinch Tosses
120 Back Extensions
100 Straight arm pulldowns
60 Dips/Pushups
100 Abz
50 minutes Cardio

Sunday 8/13
Snatch + Squat
1x(2+2) 50%, 1x(2+2) 60%, 1x(2+2) 65%, 1x(2+2) 70%, 1x(2+2) 75%
Jerk
7-10×1

Monday 8/14
Clean + Jerk
1x(2+2) 50%, 1x(2+2) 60%, 1x(2+2) 70%, 5x(1+1) 80-90%
Back Squat (based off Clean)
10×2 120%

Tuesday 8/15
Snatch + Snatch 1” off ground – 3sec pause
1x(2+1) 50%, 1x(2+1) 60%, 1x(2+1) 70%, 1x(1+1) 75%, 5x(1+1) 80-90%
Snatch Balance
5×3

Wednesday 8/16
Power Clean + Jerk
1x(2+1) 50%, 1x(2+1) 60%, 1x(1+1) 70%, 5x(1+1) 80%
Back Squat (based off Clean)
5×3 100%
Behind Neck Push Press
5×3

Thursday 8/17
Muscle Snatch
5×3
Snatch Pull
1×3 90%, 2×3 100%, 2×3 110%
Snatch Deadlift
3×3 120%
12” Blocks, Clean Pull
1×3 80%, 1×3 100%, 1×3 110%, 1×3 115%, 1×3 120%
12” Blocks, Clean Deadlift
3×3 130%

Cycle 18 Week 9
Weekly Quota:

50 Jump Squats (bar only; MAX reps per set 5)
50 Good Mornings (50kg/40kg MAX)
100 Abz
50 Plate Pinch Tosses
50 HSPU or accumulate 7 minute HS Hold
50 Pullups/Ring Rows
50 minutes Cardio

Sunday 8/20
Mock Meet – YOU MUST PRE-REGISTER FOR THIS CLASS

This will be a longer event (2 hours+) dedicated to establishing a Total (sum of best Snatch and best Clean + Jerk in 3 attempts) and treated as if it were a weightlifting competition. The Monthly Mock meets are designed to replicate the pacing and variables of an actual weightlifting competition. It is a great opportunity to test yourself if you have been taking OlyWOD and Barbell. All are welcome to spectate.

Snatch
2×3, 2×2, 3×1
Clean + Jerk
7x(1+1)
Back Squat (based off Clean)
5×1 up to 110%

Monday 8/21
Snatch
2×3, 2×2, 3×1
Clean + Jerk
7x(1+1)
Middle Grip Pull
4×1 100%

Tuesday 8/22
Snatch
2×3, 2×2, 3×1
Clean + Jerk
7x(1+1)
Back Squat (based off Clean)
5×1 up to 110%

Wednesday 8/23
Snatch
2×3, 2×2, 3×1
Clean + Jerk
7x(1+1)
Middle Grip Pull
4×1 100%

Thursday 8/24
Snatch
2×3, 2×2, 3×1
Clean + Jerk
7x(1+1)
Back Squat (based off Clean)
5×1 up to 110%

Sunday 8/27
OFF – everyone should be at Brooklyn Barbell to compete or volunteer