3-Position Clean (Hang, Above Knee, Ground) + 1 Jerk 5×1 Work to a heavy single
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We’re not snatching today but check out the video. Jared Fleming’s consistency from warmups to a heavy single is outstanding.
Make sure your warming up with the same focus as if it was a PR.
Video courtesy of THE Jared Fleming
WOD:
3 Rounds: 2 Min AMRAP Row 30 sec rest ——————at the end of last rest, go straight to…. 5 Rounds: 30 sec AMRAP GHD Sit Up 1 min rest
For those the haven’t registered yet for the 2015 Westside Brawl, get on it! As of right now, there are 7 spots open in Female RX, 5 in Female Scaled, 5 Male Scaled, and 8 Male Teen (if you have any teenagers that want to compete). Also, if you are looking to volunteer, sign up! Click on the pic for more info.
OLYMPIC LIFTING WORK:
3-Position Snatch (Hang, Above Knee, Ground) 5×1 Work to a heavy single
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Goal is to not let go of the bar during the entire sequence
STRENGTH:
Back Squat A) 4×5 Work to 5RM B) 4×15 Box Jumps 24/20*
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*A and B work is done as supersets. For example, perform a set of 5 Back Squats rest 60 seconds, then perform the 5 Box Jumps, then rest 60 seconds. Repeat until all sets are complete
WOD:
17Min AMRAP: 5 Muscle Snatches (95/65) 10 Cal Row * Dampner set @ 7 2 Muscle Ups
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Scaling options:
– If Muscle Snatch weight is too high, use 70% of your 5RM Power Snatch from 10 Dec. Click here to check
-If you cannot do Muscle Ups, perform 6 Pull Ups and 6 Ring Dips per round
Video courtesy of Will Flemming. With the muscle snatch, you are getting the same explosion out of the hip, just there is absolutely no re-bend in the knees. Simply let them bar get as high as possible and flip over to lock out. Do not sacrifice form for speed on the reps though. Still keep the body in proper position throughout the movement.
Come out and join us at 1000 at the Warrior PT Center!
A group of us will also be doing a structured Olympic Lifting session as well as a fun (most likely team) WOD.
Join the fun! Get to know those in the JSCF community! Bring a friend!
Mark your calendars! 5 January 2015 marks the start of Joint Strike Weightlifting. Joint Strike Weightlifting is aimed at the development of power and strength (yes they’re different). The training is no different than other strength and conditioning programs except a core of the movements will be aimed at improving the snatch and clean and jerk. We believe that improved capacity in these movements results in improved athletic performance.
photo courtesy of prnewswire.com
Lastly, congratulations to Darren Barnes who broke the American Record for the snatch in the 56k division with a 112k snatch at the Weightlifting American Open today. The fun continues tomorrow. To see the webcast, click on the above pic or click this link: American Open Live Webcast.
DON’T GET LEFT OUT! JOIN US TOMORROW MORNING AT THE COMMISSARY AND HELP A GREAT CAUSE!
Olympic Lifting:
Clean and Jerk 5×1
Ilya Ilyin with a world record 242kg Clean and Jerk to get you FIRED UP! That’s about 533# by the way.
Video courtesy of Hookgrip
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WOD:
“Air Force WOD-Wingman Style” For time:* 40 Thrusters (95/65) 40 Sumo deadlift high pulls (95/65) 40 Push jerks (95/65) 40 Overhead squats (95/65) 40 Front squats (95/65)
*This workout will be done in teams of 2. Only one athlete can do the barbell movement at any time, but both athletes will perform four burpees at the beginning of every minute before moving on to the barbell work. Both athletes are able to move to the next barbell skill once the team has completed all 40 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then the team starts their four burpees. There is a 20 min cap.
1) 3×5 establish 5RM 2) 1 set of Max Reps@ 80% of your 5RM
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Strength:
Front Squat A) 4×5 Work to 5RM B) 5×45 sec Max Effort Unbroken Handstand PushUps*
**A and B work is done as supersets. For example, perform a set of 5 Front Squats rest 60 seconds, then perform the 45 seconds of Max Reps Unbroken HSPU, then rest 60 seconds. Repeat until all sets are complete.
Post 5RM Front Squat and highest unbroken HSPUs accomplished to Comments
Power Snatch 1) 3×5 establish 5RM 2) 1 set of Max Reps @ 80% of your 5RM
-Keep the bar close to the body. -Your feet shouldn’t go wider than where they are during a squat. If you start going wild and getting wide drop weight.
Post 5RM and total reps of Part 2 to Comments.
WOD:
5 Rounds for total time: 5 Deadlifts RX: (275/185) Scaled: (205/145) 15 Box Jumps RX: (24/20) Scaled: (20/16)
Rest 1:1–Rest however long it takes you to finish the round before moving onto to the next round. For example, if it takes you 1 minute to complete the first round you will rest 1 minute before starting the second. If it takes you 1 min 15 secs to finish the second you’ll rest 1 min 15 secs before moving onto the third and so on.
2-Position Clean (Hang, High Hang) + 1 Jerk 5×1 Work to a heavy single
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-Hang location is right above knee. High hang is right below the hip, also referred to as the power position
Take a look at the above picture. This should be the position you hit right before you drop under the bar: Triple Extension. Full extension of the Hips, Knees, and Ankles. I know it’s a little hard to see here, but there is NO early arm bend either. She is getting that bar airborne on pure triple extension! This will make or break a successful clean.
WOD:
12 Min AMRAP: 100M Run 5 Chest to Bar Pull-ups 10 Overhead Squats (115/85)
GET YOUR TEAM TOGETHER FOR THIS FRIDAY’S FIT2FIGHT EVENT AT THE COMMISSARY!!! STOP BY THE TENT FOR DETAILS.
Olympic Lifting:
Halt Snatch (3 sec pause at below knee then hang) 5×1 – Work to a heavy single
Post Highest successful weight to comments.
Strength:
Back Squat A) 4×5 Work to 5RM +5-10lbs from last weeks 5RM B) 4×3 Broad Jumps (Max Distance)
*A and B work is done as supersets. For example, perform a set of 5 Back Squats rest 60 seconds then perform the 5 BroadJumps then rest 60 seconds and repeat until all sets are complete.
U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.
Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups
*Add 2 reps to each set every time you move to the next 3 minute round. Go until you cannot finish the needed reps in the 3 minute time period. Once you get to that point, you are done. Ex. I get two rounds of 10 OHS and 10 C2B pull ups done in 2 minute. I rest for the last minute. At the 3 min mark, I start my two sets of 12 OHS and 12 C2B Pull ups. I finish at the 5:30 mark. I rest until the 6:00 mark, then begin my 2 sets of 14 OHS and C2B Pull Ups. At the 9 minute mark, I am on rep 7 of my second round of 14 C2B pull Ups, so I am done. My total score will be 137 reps (2 rnds of 10 reps ea, 2 rnds of 12 reps ea, 1 rnd of 14 reps ea, plus 14 OHS, and 7 C2B Pull Ups)
Joint Strike CrossFit 