push press

  • Saturday, June 11, 2016

    Review

    With PVC or EBB Review (10 Min)

    High Hang/Hang Power Clean
    Push Jerk
    Hang Power Clean
     

    Warm Up (15 Mins)

    Work In Your Teams

     
    5 High Hang Power Clean + 5 Push Press each
    4 High Hang Power Clean + 4 Push Press each
    3 Hang Power Clean + 3 Push Jerk each
    2 Hang Power Clean + 2 Push Jerk each
    3 Hang Clean
    Hang Clean

     

    * Increase the load each round by a little

    * The last set of 3
    Hang Cleans should be done around the heaviest lift.

    * These don’t need to be done unbroken. When the loads get heavier, you should definitely be doing them in sets of 1.

    Metcon

    Teams of 3

     
    3 Min AMRAP High Hang Power Cleans
    3 Min AMRAP Push Press
    Rest 1 Min Increase Weight
    3 Min AMRAP Hang Power Clean
    3 Min AMRAP Push Jerk
    ​Rest 1 Min Increase Weight
    3 Min AMRAP Hang Clean
     
     

    One person works— one person holds a plate over their head (45/25) while one person rests

     

     

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  • Thursday May 28th

     

    Skill/Practice
     

    Choose one pull exercise: Muscle Clean, Power Clean, Clean
    Chose one push exercise: Press, Push Press, Push Jerk, Split Jerk

    (15 min)

     

    Metcon

    5 Rds

    30 Weighted Lunges (15 Each Leg)
    15 Pull-ups

    Scale Option #1: Overhhead Lunges.  Bands are okay for pull-ups but NO KIPPING ON BANDS
    Scale Option #2, DB Lunges and 10 Pull-Ups. Bands are okay for pull-ups but NO KIPPING ON BANDS
    Scale Option #3: Body weight lunges and ring rows

    Cash Out (Optional)

    4 x 10 alternating dumbbell curls (10/side)

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  • Friday May 8th

    Strength

    Front squat

    3 x 5

    Add 10/5lbs FLT

     

    Metcon

    6 RFT

    BB/DB Bear Complex (deadlift, hang power clean, front squat, push press, back squat, push jerk) x 3

    Rest 1 Min Between Rds

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  • Tuesday April 21st

    Strength 

    Back squat

    3 x 5

    +5lbs FLT
     

    Press

    3 x 5

    + 5lbs FLT

     

    Metcon

    EMOM 

    Air Squats

    2 Air Squats
    4 Air Squats
    6 Air Squats etc until failure then

    EMOM

    DB Push Press

    2 Push Press
    4 Push Press
    6 Push Press etc until failure
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  • Saturday April 11th

     

    Skill 

    Stones

     

    Metcon

    3 Rds

    AMRAP 3 Farmer Carrys
    AMRAP 1 max rep deadlifts
    AMRAP 1 max rep push presses
    AMRAP 1 max rep sit-ups
     
    Team A starts outside with Farmer Carry's. One point for every 10m.
    Team B starts inside with the deadlifts, moves on after one minute to the push presses, then after the another minute to the sit-ups.
    After three minutes, teams rest one minutes, and switch places.
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  • Saturday February 21st

     

    Metcon

    Partner Wod

    2012 Open WOD 12.3

    24 Min AMRAP

     

    15 Box Jump
    12 Push Press
    9 TTB
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  • Saturday February 7th

     

    Why we don't do the Overhead Swing

    Metcon

    6 RFT

    20 Kettlebell Swings
    300/250 M Row
    20 Lunges
    300/250 M Row
    10 Barbell Push Press

    Alternating Rounds

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  • Tuesday January 20th

    Strength

    Part A

    Front Squat

    3 Rds

    5 Reps with 3 sec pause in the hole Rest 90 secs between sets

    Part B

    Push Press

    3 Rds

    5 Reps Rest 90 secs between sets

     

    Metcon

     

    Max Effort
    1 Min Max Cal on the AD
    Rest 3 Mins
    Max Effort
    1 Min Max Cal on the AD
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  • Tuesday January 13th

     

     

    Strength

    Push Jerk/Push Press

    15 Mins to find Heavy Single

     

    Rest 10 Mins

     

    Metcon

    8 Min AMRAP

    STOH (Use 60-70% of your Heavy Single)

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  • Tuesday December 23rd

     

    Strength

    16 Min EMOM

    Odd- 2 Deadlifts at 85% of 1RM
    Even- 2 Push-presses at 85% of 1RM

     

    Metcon

    Double Alternating Tabata

    Sit-ups
    Double Unders

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