Workout of the Day

Sunday-Tuesday 170813-15 - Beginner

Sunday 8/13 and Monday 8/14
Strength
A. Back Squat 4×5, increasing

Build off of weights used last week. Record weights used this week – next week we will transition to 6×3 Back Squats.

B. 1 Max Effort set of Back Squats.

Perform as many reps as possible using your squat weight from set 4 of Part A. Compare to last week 8/6 and 8/7/17.

Conditioning
12 Minute EMOM:
Minute 1: Max Effort Wall balls (20/14)
Minute 2: Rest
Minute 3: Max Effort Double Unders
Minute 4: Rest

Tuesday 8/15
Strength
Strict Press + Push Press 5x(1+5), increasing

Compare to 8/10/17.

Conditioning
3 rounds for time of:
9 Toes To Bar
15 Shoulder to Overhead (95/65)
21 Box Jumps with Step Down (24/20)

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

Sunday-Tuesday 170813-15 - Experienced

Sunday 8/13 and Monday 8/14
Strength
Back Squats 5×4, across (70-80% of 1 RM)

Slightly build off weights used last week for 6×3 Back Squats on 8/7/17.

Conditioning
12 minute alternating EMOM:
Minute 1 – 10-15 Toes to Bar
Minute 2 – Max Effort Wall Walks
Minute 3 – 25 Unbroken Russian Kettlebell Swings (32/24)

Tuesday 8/15
Conditioning
“Freedom Trail”
3 minute AMRAP of:
21/15 Calorie Row
21 Burpees over the Erg
AMRAP Thrusters (75/55)

Rest 3 minutes

3 minute AMRAP of:
18/12 Calorie Row
18 Burpees over the Erg
AMRAP Thrusters (95/65)

Rest 3 minutes

3 minute AMRAP of:
15/10 Calorie Row
15 Burpees over the Erg
AMRAP Thrusters (115/85)

Rest 3 minutes

3 minute AMRAP of:
12/8 Calorie Row
12 Burpees over the Erg
AMRAP Thrusters (135/95)

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

Wednesday-Friday 170816-18 - Competition

Wednesday 8/16
CFE
Partner “Jordan”
30 minute AMRAP of:
100 American Kettlebell Swings (24/16)
100 Sit ups
100 Air Squats
100 Push ups

and/or…

BBB
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
Rest Day

Friday 8/18
Skill
Push Jerk Technique

Conditioning
“Unbroken D.T.”
5 rounds for time of:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Compare to 6/5/17.

Click here for a preview of Saturday’s Competition 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.

If you have questions about the Mock Meet, please contact Coach Brian by email.

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