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King of Prussia, PA 19406

(484) 424-XFIT

07.14.17

Friday, 14 July 2017 00:00

WOD (You are doing ONE of the WODs. Not both.)


20 Rounds For Time:

3 Burpees

3 Chest to Bar Pull Ups

1 Squat Snatch 115/75 (RX+ 135/95)

 

-OR-

 

20 Rounds For Time:

3 Burpees

2 Bar Muscle Ups

1 Squat Snatch 115/75 (RX+ 135/95)

07.13.17

Thursday, 13 July 2017 00:00

Technique Primer

Muscle Clean

5x2

*Reinforce upper body mechanics, prevent the bar from "crashing", fast turnover of elbows

Strength

Hang Power Clean with jump back

EMOM 8

2 @ ~70%

WOD

5 Rounds For Time

5 Toes to Bar

10 Dumbbell Lunges (Farmer Carry (50/35)

15 Sit Ups

20 Double Unders

After Party

Goal Work

07.12.17

Wednesday, 12 July 2017 00:00

Strength

Snatch Balance

5x2

WOD

400 m Run/500 m Row Buy in

4 Rounds

10 Deadlift 225/155

15 Wall Balls 20/14

 

After Party

5x5 per side DB Row

07.11.17

Tuesday, 11 July 2017 00:00

Strength

Front Squat

2x5 @ 70%

2x5 @ 75%

of 2 rep max

WOD

EMOM 8

3 Box Jumps 24"/20"

AMRAP Manmakers in time remaining (35/20)

After Party

5x10 Barbell Ab Roll Out

Superset with pinch grip plate carry

07.10.17

Monday, 10 July 2017 00:00

Strength

Clean and Jerk

8 lifts @ 75-85%

*Complete one lift every :60-:90. Redo up to 2 missed lifts.

WOD

10-9-8-7-6-5-4-3-2-1

Ground to Overhead 115/75

*20 Double Unders after each round

 

After Party

EMOM 5

20 Sit Ups

Barbell

Sunday, 09 July 2017 00:00

Barbell at 9 a.m.

 

 

Preparing for this cycle's Lift Off

 

 

 

We have about a month before we test out our Snatch and Clean and Jerk.  Here are some things to think about over that time: 

 

-Note what weights you are comfortable using to warm up to “working weights”.

 

-When you begin an EMOM that is progressive in weight, what weight do start the EMOM with?

 

-An EMOM is aggressive for a max out, so we are training harder than we will “compete”.  Know that you should take more rest time during your Lift Off.

 

-Your goal is to have a max lift without a press out. Do not train press outs.

 

-Close to the end of the cycle, know the max weight you have lifted WITHIN THIS CYCLE along with the heaviest weight you’ve ever lifted for each lift.

 

-Have a coach help you identify your technique weaknesses.  Focus on only one at a time.

 

-Start training your mental game NOW.  One thing I learned at my USAW certification was “if you envision yourself missing the lift, you probably will”.  Positive thoughts before EVERY lift.

 

-Snatch will be your first lift. Once you’ve maxed out your Snatch you move onto Clean and Jerk.  Know how far apart your “maxes” are so you know how to proceed from Snatch to C&J.

 

-Countdown begins!

 

Bring a Friend Day!

Saturday, 08 July 2017 00:00

Class at 9 a.m.

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