Month: February 2015
Workout 15.1 Complete as many rounds as possible in 9 minutes of: 15 toes-to-bars 115-lb. deadlifts, 10 reps 115-lb. snatches, 5 reps Workout 15.1a 6 minutes to find 1-rep-max clean and jerk Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.
This Saturday we’re going to drill the C&J and its related positions…..see you 10am Video from the warm up room at 2014 Worlds….many gems here, pictures and videos can be worth more than any coaching advice you’ll receive in many cases. — Colin Rigney PT, DPT, OCS, RMSK
Leiftime Movement Prep #1 Buy in: 10 min Work on your goal (1 month left for 3 month goals) + A1. L-sit; max hold A2. 3 broad jumps for distance (combined) X3-5 Then… 20s Airdyne 20s rest X8 Rest as needed 30s shuttle sprint 30s rest X6 Rest as needed 40s row 40s rest X4 …
Leiftime Movement Prep #2 Buy in: 1&1/4 Squats; 3,2,1,3,2,1 + 39 Burpees (Mike&Ike only) Then… 3 rounds 39 Double Unders 39 Sit-ups 3 Power Snatch (135/95) 9 Front Squats (135/95)
Leiftime Movement Prep #3 Buy in: A. Bench Press; build to a 1RM B. Ring Push-ups; max reps in 1 attempt Then… 3 rounds 500M row 25 KBS (70/53)