As of 1700, post is on a 2-hour delay. UPDATE -- as of 0330, on 4-HOUR delay.
You're on your own for start times...prudent approach is probably to get to school/work as required and hit the Bubble n your way home.
1) Warm-up
Burgener Warm Up
2A) Strength & Conditioning (Gym WOD)
"Grace"
30 Clean and Jerk (135/95) for time
2B) Strength & Conditioning (Home WOD)
"Almost Angie"
100 Push-ups
100 Sit-ups
100 Squats
3) Strength
Front Squat 3 x 5 at 65-70-75%
Rest 2 min between sets
4) Skill:
Core & posterior chain work -- pick and choose from the menu and do:
25 total reps anterior/abdominal focus
25 total reps posterior chain focus
Post loads and results to whiteboard and comments.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to start Strength work at these times; stand by for any special instructions if there are any post closures / delays)
Warmup. Burgener Warmup is a snatch-specific warmup with skill transfer to the clean as well, and is a CF standby. For a detailed breakdown of its 6 movements, keep
this article in your CF read files. Review the Burgener warmup
in video form here. Do it at home...PVC pipe is dirt cheap! Or use a broomstick...
S&C. For Grace, been a long time...but compare to
last Friday's GTO and partner Grace on
11.08.13 to get a feel for scaling. Scaling goal is to choose a weight you can lift about every 10 seconds for 30 straight reps. This video provides a
solid review of the Clean and Jerk. This is for time, but control your weight for sake of those around you. Full extension at the top, remember to bring feet online if split jerking...and, front foot comes back first.
And, it's been a solid 13 months since we programmed Angie...so a good stand-in if Grace is snowbound. You get a pass on pullups, but if you have some sort of weight/KB at home you can sub "Swinging Angie" and perform 100 weighted swings before pushups.
Strength. Yup, finishing with strength today -- METCON is the priority. Using a best estimate of 1RM for your Front Squat, calculate your 90% training max and use that for determining loads.
Skill. Choose any combination of the following exercises to hit 25 total reps in each category. Pick a single exercise or a few for a mini circuit, and break 'em up however needed. We'll revisit this format throughout the month, gradually increasing the volume. In rough order of descending difficulty:
- Anterior (front side!) -- GHD SU, TTB, K2E, Band pulldown, hanging leg raises, AMSU
- Posterior (back side!) -- GHR, good mornings, bird dogs and variations, back ext, hip ext, GHD leg raises/reverse hypers, supermans.
