Pump Juice

A.) Deadlift (3 x 3) Wendler Week 2, Cycle 2

70% +10lbs x 3
80% +10lbs x 3
90% +10lbs x 3+

B.) Bench Press (3 x 3) Wendler Week 2, Cycle 2

70% +5lbs x 3
80% +5lbs x 3
90% +5lbs x 3+

- Warm up in sets of 3 until 1st working set, you should reach your 1st working set after 3-4 sets

- Percentages based off of 90% of your 1RM (ex. if your max is 225#, your percentages will be based off of 90% of 225# (205#).

- NOTE: It is cycle 2 of the strength cycle, you will add 5# to your upper body lifts, and 10# to lower body lifts.

- When you see 3+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

C.) Bench Press 3 x MAX reps (Descending weights)

- After your 3+ set, drop 15% and do MAX reps

ex. 3+ set was 235. Your 3 MAX sets would be 205 x max ,185 x max ,155 x max

D.) EMOM x 15 Minutes

Minute 1: 6 Strict Chin-Ups

Minute 2: Hip Extension/Leg Curl x 15

Minute 3: Ring Dips x 12

E.) Accumulate: (Extra Credit): Break up as needed

60 Hollow Rocks

100 AbMat Sit-Ups

60 Toes 2 Bar

Push it

Warm-Up: 

Blackburn (Y-W-T-I) 3 x 15s each

-then: 2 Rounds of

250m Row
15 Russian KB Swings (70/53)
Handstand Hold x 30s

A.) MetCon: EMOM for 20 Minutes

Even: 10 Push Press (115/75)
Odd: 12 KB Swings (53/35)

B.) AMRAP (Partners): 7 Minutes of,

Shuttle Run or Prowler/Plate Push

-Rest 1 minute-

1 Minute of Max Push-ups
1 Minute of Max Air Squats

C.) 3 Sets of,

Chinese Plank x 45s
- rest 30s
Hip Extension x 20 (BW)
- rest 60s

Thundersnow

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10
Romanian DL x 10
Squatting Muscle Snatch x/ Trap Raise x 8
Overhead Squat x 10
-add weight-
Muscle Snatch (From Hip) x 6
Halting Power Snatch (Pause below knee and mid thigh) x 6
3- Second Snatch x 6

A.) Snatch Technique: 5 sets of:

Hang Power Snatch + Hang Squat Snatch + OHS

B.) Clean and Jerk: 5 sets of: 3 Position Clean + Jerk

Position 1: High Hang, Pockets

Position 2: Hang, Mid Thigh
Position 3: Low Hang, Below Knee 

-Then- 

Continue to work up to today's heavy High Hang Clean & Jerk

C.) Back Squat (4 x 5) @ 80%

D.) MetCon (Time):

100 DB Snatches (70/45) (50 each arm)

*Every 10 Snatches, you must stop and complete 30 Double Unders before continuing*

Belief

Warm-Up: "Face Pull-Rotate-Y press" 3 x 8 

Video Demo at 4:45

-Then- 

Three Rounds, not for time 

Double Unders x 30 

Handstand Hold x 30s 

Hollow Rock x 20 

A.) Strict Press (3 x 5) Wendler Week 1, Cycle 2

65% +5lbs x 5
75% +5lbs x 5
85% +5lbs x 5+

- Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

- Percentages based off of 90% of your 1RM (ex. if your max is 155#, your percentages will be based off of 90% of 155# (140#).

- NOTE: It is cycle 2 of the strength cycle, you will add 5# to your upper body lifts.

- When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

B.) Superset: Four sets of,

DB Single Arm Alternating Chest Press x 6 

-Rest 30s

Band pull-apart x 20 

-Rest 30s

C.) Three sets for time(s), rest 90s between sets,

15 Ring Dips

50 Double Unders
15 Pull-Ups 

D.) Three sets, not for time, of:

Weighted GHD Hip Extensions x 8 reps @ 2012
Rest as needed
Chinese Plank x 45-60 seconds
Rest as needed

Handstand Hold x 30s

Rest as needed

Extra Credit: Mobility

Couch Stretch x 2 min each leg

Hip External Rotation with Flexion x 2 mins each leg

Banded Overhead Distraction x 2 min each arm

Handstand Walking Drills: Kaitlin Hardy

Practice in a hallway so that you can still balance but you can't rely on a wall to rest on or hold any of your weight. 

You can still walk down the hallway using all the same muscles, but balancing with your feet by wearing socks so your feet will slide down with you. You then get the feeling of guiding your body in the forward direction without a spotter directing you. 

It is even more important to focus on body shape when walking, a rigid abdomen and squeezed glutes are essential. Lastly, make sure you look at your hands to see where you are going.

- Coach Kaitlin

Winter Storm Warning

Article: Bulgarian Split Squats

by: Ben Bruno

Warm-up/ Mobility: 

Couch Stretch x 2 min each leg

-then-

Bench Squat Jump 5 x 3

- Rest 30s between

- Jump as high as you can, bringing your knees to your chest as you jump over bench

- Be fast and explosive, this should be a bounding exercise

A.) Front Squat (3 x 5) Wendler Week 1, Cycle 2

65% +10lbs x 5
75% +10lbs x 5
85% +10lbs x 5+

- Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

- Percentages based off of 90% of your 1RM (ex. if your max is 225#, your percentages will be based off of 90% of 225# (205#).

- NOTE: It is cycle 2 of the strength cycle, you will add 10# to your lower body lifts.

- When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

B.) Single Leg Work:

DB Bulgarian Split Squat (Goblet Squat Hold) - 4 x 6 

Note: In the back squat, the limiting factor is typically the lower back. In the front squat, it's the upper back. In the BSS, you essentially eliminate those limiting factors and are able to hone in more directly on the legs. Moreover, because you're not loading the spine as heavily, it doesn't take as long to recover, so you're able to do them with greater frequency, potentially leading to greater strength and size gains.

C.) Posterior Chain:

Romanian Deadlift 3 x 10 

D.) Conditioning: Rowing 

10 x 250m, :30 rest

Be Astounding.

Article: Feel The Steel 

by: Cody Burgener

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10

Romanian DL x 10
Squatting Muscle Snatch x/ Trap Raise x 8
Overhead Squat x 10
-add weight-
Muscle Snatch (From Hip) x 6
Halting Power Snatch (Pause below knee and mid thigh) x 6
3- Second Snatch x 6

A.) Every Minute, on the minute for 15 minutes,

1 Power Snatch + 1 Squat Snatch

- Drop and reset

B.) For Time: 

25 Burpees
25 Power Cleans (135/95)
25 Burpees
EMOM complete 7 Wall Balls (20/14)

This workout starts with 25 burpees. On the one minute mark complete 7 wall balls and then continue through the 25-25-25 stopping every minute on the minute to complete 7 wall balls.