Workout of the Day


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Tuesday 4/21

Posted on April 21, 2015 at 12:25 AM Comments comments (0)


WOD:

Power Jerk
-Build to a heavy set of 3, then 2x3@90%


then


5 rounds:

100 ft. Kettlebell overhead carry (KB in each hand)
Max reps L-pull-ups or Banded pull-ups + 20 Hollow rocks
20 KB Swings


Optional:

12 minutes on Assault bike (30 sec on / 30 sec off)
*Record total number of calories



Comp:

Follow daily WOD

+

12 minutes on Assault Bike (30 sec on / 30 sec off)
*Record total number of calories


Weightlifting:

Back squat (3 sec pause)
5 RM, 2x5@85%


Push press
3 RM, 2x3@90%


Muscle snatch
5 RM, 2x5@90%

Monday 4/20

Posted on April 19, 2015 at 9:10 PM Comments comments (0)



WOD:

Back squat (3 sec pause)
3 RM, 2x3@85%


then

5 rounds for time:

5 Hang Cleans @ 155/105 or 70% 
10 Burpees
Run 300 m (stop sign and back)

Rest 2 minutes between rounds.



Weightlifting:

Snatch
-Work up to opener

Clean and jerk
-Work up to 90%

Clean pull
4x2@110% (3 sec descent)

Pull-up
4x5

GHD Extension
4x15


Sunday 4/19

Posted on April 19, 2015 at 9:50 AM Comments comments (0)
Open gym 11-1

Friday 4/17

Posted on April 16, 2015 at 11:45 PM Comments comments (0)


Saturday:

Open gym 9-1

WOD @ 10:00

Strength @ 11:00



Friday's WOD:

OTM 20 minutes:

Odd minutes:  2 Power snatches @ 70%+

Even minutes:  2 Box jumps*


*Jump as hard and high as you can!  Focus on getting to full extension during the take-off portion of the jump.


then


5 rounds: (complete in under 20 minutes)

Max reps dead-hang pull-ups

1 Sled push

*Record your total number of pull-ups


Comp:

Follow daily WOD

+

5 rounds:

Run 400 m

Rest 3 minutes



Weightlifting:

Friday:  Rest day


Saturday @ 10:00

This will be our last day to go heavy before the meet, so bring your A game!

Snatch 
-Heavy single

Clean and jerk
-heavy single

Back squat (3 sec pause)
3 RM, 2x3@90%





Thursday 4/16

Posted on April 15, 2015 at 11:15 PM Comments comments (0)


Open gym
7-11 am
2-8 pm

Community WOD @ 6 pm

Strongman @ 7 pm


Weightlifting:

Front squat (3 sec pause)
-Build to a heavy double


Pull-ups
4x5

Wednesday 4/15

Posted on April 14, 2015 at 11:30 PM Comments comments (0)


WOD:

Deadlift
4x2@90% of 3 RM from 3/30


then


For time:
Row 1 k
60 Wall balls
30 Burpees


Comp:

Follow daily WOD


Weightlifting:

Snatch 8x1@80%
*One minute rest between lifts.

Clean and jerk
8x1@80%
*One minute rest between lifts.

Clean pull
8x2@110%
(3 sec descent)

GHD Extension
4x15


Tuesday 4/14

Posted on April 13, 2015 at 10:40 PM Comments comments (0)


WOD:

Power jerk
Build to heavy set of 3; 2x3@90%


then

Complete 4 rounds:

Max reps HS push-up (Scale with strict press)
200 ft. Farmer's Carry (start at big garage door, go to curb at start of run route)
Max reps L-Pull-up (Scale w/ band + 20 hollow rocks)
30 KB Swings


Weightlifting:

Back squat (3 sec pause)
5 RM, 2x5@90%

Push press
3 RM, 3x3@90%


4 rounds:
8 HS push-ups
Max reps banded tricep pressdowns

Monday 4/13

Posted on April 12, 2015 at 10:10 PM Comments comments (0)



The 2015 PCCF Open has reached it's conclusion!  It's been fun watching you all push yourselves and support your fellow athletes through these workouts over the last 6 weeks.  I am proud that so many of you chose to compete. Competition takes guts.  Your strengths, as well as all of your weaknesses and shortcomings, are put on display for everyone to see. There is no hiding.  There is no denying when you mess up.  You might even fail.  


To me, this is what competition is all about.  Win or lose, this vulnerability and risk of failure offers us a true glimpse at ourselves.  It forces us outside of our comfort zone, where growth occurs.  It can fuel us to reach our true potential.  Many of you were forced outside of your comfort zones by this competition and are now stronger for it.


If you had some frustrating performances along the way, don't let it get you down.  Learn from it.  Maybe you identified some weaknesses that need to be beat into submission.  As always, your coaches are a great resource and can provide you with some ideas for how to approach these weaknesses, but ultimately, it is you that has to want it and you that has to do the work.  Today is a new day...and another opportunity to do something great.  Get after it!

-Keith






WOD:

Back squat (3 sec pause)

3 RM, 2x3@85%


then


Complete 3 rounds for total reps:

4 min of work / 2 min of rest:

3 Hang cleans 185/105 or 65%

6 Push-ups

9 Toes to bar (Scale with V-ups


*When you begin the next 4 min AMRAP, pick up with the exercise and rep where you left off on the previous round.



Comp.:

Train with your Vengeance Games partner on Tuesday!  You guys will be doing WOD 3!

Follow daily WOD 

+

10 minutes on Assault bike

30 seconds on / 30 seconds off

*Go for max calories.



Weightlifting:

We will be cutting back on the volume somewhat this week.  Don't worry if the workouts feel somewhat easy compared to what we've been doing.  Your body will begin to recover from all the work we've done.  Stay focused.  Start visualizing yourself on the platform in a meet setting.  Make every lift count.


Snatch

-Work up to 90%


Clean and jerk

-Work up to 90%


*Get 6-8 lifts in working from 75-90% for both lifts.  Focus on quality and speed.


Snatch pull

8x2@110%

(5 sec descent)


Weighted pull-up

4x5


Sunday 4/12

Posted on April 12, 2015 at 9:00 AM Comments comments (0)
Open gym 11-1

Friday 4/10

Posted on April 9, 2015 at 10:50 PM Comments comments (0)


Saturday:

Open gym 9-12

WOD@10:00

Strength @ 11:00



Friday's WOD:

Back squat (3 sec pause)
5 RM, 2x5@90%


then


8 rounds for time:

5 Hang power snatches 135/95 or 65%
5 Box jumps 30/24
5 Pull-ups


Comp:

Follow daily WOD

+

4 rounds:

Run 400 m
Rest 3 minutes



Weightlifting:

Friday:  rest day

Saturday:

OTM 12 minutes:
1 Snatch @75-80%

OTM 12 minutes:
1 Clean and jerk @ 75-80%

Back squat
3 RM, 3x3@85%



Thursday 4/9

Posted on April 9, 2015 at 12:05 AM Comments comments (0)


Open gym
7-11 am
2:15-8 pm

(Open gym will be at 2:15 instead of 2:00 today.  Sorry for any inconvenience!

Community WOD @ 6pm

Strongman @ 7 pm


Weightlifting:

Front squat (3 sec pause)
8x2 (+5 lbs over last week

Pick 2 accessories.

Wednesday 4/8

Posted on April 7, 2015 at 10:40 PM Comments comments (0)


WOD:

Deadlift
4x3@85% of 3 RM


then


OTM 12 minutes:

2 High Hang cleans (from power position)

*Start at around 75% of best clean.  Work up slowly.  Focus on speed under the bar and staying tight in the receiving position.


4 rounds:

Max reps push-ups
1 sled push


Comp.:

Follow daily WOD

+

Tabata:

Assault bike
Double under




Weightlifting:

Snatch
10x1@90%


Jerk (3 sec pause @ dip)
5x2@85%


Clean pull
8x2@110%


GHD Extension
4x20

Tuesday 4/7

Posted on April 6, 2015 at 10:55 PM Comments comments (0)



WOD:

Power jerk
5 RM, 2x5@90%

*Only go as heavy as you can with excellent technique!
 
then

5 rounds:

6 L-Pull-up*
100 ft. Overhead KB carry**
25 KB Swings

*Scale w/ fewer unassisted pull-ups or banded pull-ups as needed.  Add 15 hollow rocks if you don't have an L.

**Clean and push press two kettlebells.  Carry them locked out overhead with a tight core.


Weightlifting:

Back squat (3 s pause)

5 RM, 2x5@90%


 

Snatch push press

5 RM, 2x5@90%


 

Pull-ups

4x8


 

KB Swings

4x15

 


Monday 4/6

Posted on April 5, 2015 at 8:55 PM Comments comments (0)


PCCF Open WOD 6:

1 RM Front squat
1 RM Bench press
Max reps dead-hang pull-ups

*The athlete's score will consist of the total weight in pounds of the heaviest front squat plus the heaviest bench press achieved.  The number of pull-ups completed will be multiplied by 2 and added to the total from the bench press and front squat.

For example:

250 Bench press
300 Front Squat
15 pull-ups

Total score:  580

*These three exercises must be finished within an hour.  
**If you miss, you are done with that lift!  Once you have missed a lift, you will not be allowed to make another attempt, even at a lesser weight...so don't miss!
***Bouncing of the bar off the chest in the bench press is not allowed.  The lifter must remain in control of the bar and not use a bounce to complete the lift.
****Pull-ups will be Marine Corps Standards.  Scaled ladies will perform a timed flex-arm hang.  The time in seconds will be added to the total from the squat and bench.



Leaderboards:







Comp:

Follow daily WOD

+

OTM 10 minutes:
2 deadlifts @ 70% of 3 RM

*This should feel light.  Take out the slack and pull as hard and fast as you can!



Weightlifting:

Clean and jerk

10x1@90%


 

Snatch pull

8x2@105%

(3 sec descent)


 

Muscle Snatch

4x5

(build to hvy set)


 

GHD Extension

4x20

 



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