Video courtesy of the Barbell Brigade. Our second go at Sumo Deadlifts this cycle. The sets drop to 3, so aim to go heavier per set compare to the 5X5 week. Get a good set up, brace your core as you lower down your hips. Get them as close to the bar as possible without losing tension. Fire out of the hole STRONG
WOD:
AMRAP 15:
12 DB Burpee Deadlifts (50/35)
48 Double Unders
Video courtesy of Train FTW. Make sure to set your back prior to standing out standing in the deadlift portion of the burpee deadlift.
It is with a heavy heart that I share the news of the passing of one of our own. Sundan “Sunny” Bradbury passed away last Friday. There wasn’t a single person that could say a bad word about Sunny. The guy was always full of life, helpful, and kind to all he met. I remember the first time I met him and Heather when they came in for a class at Joint Strike and Sunny treated me like we had been friends for years. You couldn’t help but smile when you were around him.
With Heather’s permission, I’d like to share the below post from the other day along with the info for Sunny’s Celebration of Life this Saturday. If you are able, please come out.
From Heather:
“My husband was an amazing man who has touched so many lives. He was my hero, treated me like a queen everyday and I loved him so hard it hurts. We were opposites in so many ways but there’s no question we were a prefect match. I may have preferred to mostly keep to myself, but he loved everyone he met and without even thinking would offer help to anyone and everyone.
Please come celebrate his life with us this Saturday July 3rd at 6:30pm 15880 W. Cactus Road Surprise, AZ 85379. Everyone is welcome, Sunny never knew a stranger, everyone was a friend”
Super Squat Hip Sequence – See video below (courtesy of Mobility WOD)
Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, back squat, Back Rack Lunge (per leg), Back Squat, Good mornings
S/S/S:
Back Rack Reverse Lunges
3X5
Increase weight ea set
Video courtesy of Train FTW.
Next go at Back Rack Reverse Lunge this cycle. By now, you’ve felt the different control you’ll need for these compared to back squat. Set-up: From a rack, position bar on traps and shoulders. Keep weight in front heel. Maintain a neutral spine (careful of over-extension). Start with feet together.
Execution: Step one foot back far enough that front knee is over foot. Touch back knee to ground under control. Drive through front heel and back toes to bring feet together. Repeat with opposite leg for 1 rep. Sets drop to 3, so go heavier per set than the 5X5 week
WOD:
EMOM for 16 Min:
Min 1 – :45 Max Calorie on Bike
Min 2 – :30 Reverse Sit Ups*
Min 3 – :45 Right Side Plank
Min 4 – :45 Left Side Plank
Score = total Cals + total reverse sit-ups + 1 rep for each successful 45 second side plank
*For reverse sit ups – lay down on the ground and hold a 15/10# plate locked out like the top of a bench press. Then, raise legs up until the hips come off the ground. Try to keep the feet right off the ground at the bottom of the move.
This EMOM might look easy on paper (there is built-in rest!), but trust me, by the 3rd minute in, you will feel MUCH differently. We go from taxing the legs and lungs in minute one, to straining your low abs in minute two, and then 2 minutes of core strain. This will be spicy!
On rig: On the Pull Up rig, active hang for 30 seconds, then 5 reps of: Scap Pull ups, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows, then 3 Chest2Bar Pull Ups or 3 more advanced ring rows
S/S/S:
Close Grip Bench Press
3X5
Increase weight ea set
Video courtesy of Juggernaut Training Systems. Second strike at Close-Grip Bench Press this cycle. This cycle we will not only make the chest stronger, but the shoulder and triceps become even stronger as well. Just like with normal bench press, keep your shoulder blades locked to the bench, feet glued to the ground, and allow the elbows to drop straight down. With the change in grip, try to keep the elbows close to the body and aim to touch the bar on the chest just slightly lower than where it hits on a regular bench press. Sets drop to 3, so up the weight compared to what you used for the 5X5 week
WOD:
AMRAP 15:
60 Double Unders
50 Toes-to-Bars
40 Wall-Ball Shots (20/14)
30 KB Swings (53/35)
20 Pull ups
Manageable chunks. That is the concept you need for today. In some of these movements, going unbroken may not be a possibility. If that is the case, figure a chunk you can hit without failing. Aim to hit that number before taking a mini-break, and then get right back after it. If you just go in and try to go until failure, the recovery time to get back on a movement will be much longer.
Barbell Warmup: With an empty bar and in snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high knees, high hang muscle snatch, Hang Power Snatch, OHS, Pressing Snatch Balance, Heaving Snatch Balance, Hang Squat Snatch, Squat Snatch
S/S/S:
Every 2 Min for 6 Min:
Snatch Balance – 2 Reps
Increase weight each set
Video courtesy of Catalyst Athletics. Some prep work to get you ready for today’s Squat Snatch.
WOD:
4 Rounds For Time:
33 Ab-Mat Sit Ups
22 Burpee Box Jumps (24/20″)
11 Squat Snatch (95/65)
Even though the weight is low on the Squat Snatch, still make sure you set your back properly before every rep. No reason to round your back and have a crap pull just to go faster in a WOD.
Barbell warmup: With an empty bar in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power cleans, hang power clean, front squat, hang squat clean, squat clean from mid shin, press, push press, push jerk
S/S/S:
Clean + Jerk Complex (Clean + Hang Clean + Jerk)
3@65%
3@70%
2@75%
Sets start every 3 min
Video courtesy of The Strength Agenda. Our second go at our Clean Complex for this cycle. As a reminder, one rep of the complex consists of 1 Squat Clean, 1 Hang Squat Clean, and 1 Jerk (Split or Power). Last cycle we worked on dropping under the bar with the intro of the hang squat clean. This cycle we continue that progression by adding another drop under the bar with the squat clean from the ground. Again, the concept we are going for is, with the distance the bar has to move in a squat clean being shorter than a power clean, we should see an increase in weight faster. The big piece is learning to drop under the bar FAST, and having control at the catch. %s go up a little, so hit it hard!
WOD:
“Triathlon 1K”
For Time:
1000 Meter Row
100 Double-Unders
1000M Run
Start your week off right with this cardio buffet! Aim to finish in less than 15 Min.
Pic courtesy of Gymquotes.co Get your Friday going with some heavy shit!!!
Warmup:
10 Kickers per leg
10 Squat2Stands
10 Heel2Toe per side
10 Alt Toe Touch
10 Pushup2Downward Dog
10 Swimmers
10 Over & Backs
Barbell Warmup: With an Empty Bar, perform 5 reps of: Good mornings, Kang Squats, Elbow Rotations, Strict Press, Push Press, Push Jerk, RDLs, Deadlifts
WOD:
FOR TIME
21-15-9:
Deadlift (135/95)
Shoulder to OH (95/65)
-Rest 3:00-
15-12-9:
Deadlift (155/105)
Shoulder to OH (115/75)
-Rest 3:00-
12-9-6:
Deadlift (185/125)
Shoulder to OH (135/95)
Score = Total time
Good way to finish off the week with a lifting couplet that gets heavier as the WOD goes on. Yes, your reps will decrease each section, but the weight does go up, so hang onto that bar! Try to be strategic on where you break during your rounds. If you need to break during the WOD, do it either after the last Shoulder2OH rep or when you have one rep left on the deadlifts. Doing it on those two spots will prevent you from adding unnecessary reps to the WOD
Scaling Options:
Bar weight -> as needed. Make 3 jumps for each movement
Barbell warmup: With an empty barbell and in Snatch grip, perform 3 reps of: Dip/Shrug, Dip/shrug/High Elbows, High Hang Power Snatch, OHS, Pressing Snatch Balance (slow, timing drill), Heaving Snatch Balance (fast drop), Hang Squat Snatch, Squat Snatch from mid-shin
S/S/S:
Snatch + Hang Snatch + OHS
3@60%
3@65%
2@70%
%s based on 10Jun 1RM
Sets start every 4 min
Video courtesy of The Strength Agenda. Our Snatch complex this cycle will consist of one Squat Snatch, one Hang Squat Snatch, and one Overhead Squat. Our goal is to continue to increase being comfortable catching the bar at the bottom of the OHS position. The more comfortable you are, the easier it will be to catch heavier and heavier loads at this position, leading to new PRs on your Snatch
WOD:
Against a 3:00 Clock:
200m Run
10 Goblet Squats (53/35)
In remainder of time…
Max Am KB Swings (53/35)
-Rest 1:30 between sets-
Repeat for a total of 4 Sets
Score = total KB Swings
Video courtesy of Train FTW. Some good efficiency tips on American KB Swings. So, the run and the Goblet Squats will be your buy-in every round. After those, go for broke on American KB Swings.
Scaling Options:
Run -> 250M Row
KB weight -> 35/25 -> as needed
Cool Down:
Roll out T-Spine –3 Min
Scorpion Stretch (slow and controlled) 15 reps per side
Joint Strike CrossFit 