Wednesday, March 29, 2017

Good evening ladies and gentlemen. 

Hope you all had another wonderful day at 782. Week has been good getting back to regular schedules and programming. People liked getting a bar back on their back and moving some weight. Take this time to work on consistency and technique in each of your movements. 

Now that the open is in our rearview mirror I want to thank all of you for being patient with your time and energy. I am going to dive in later in the week to a full breakdown, but I just want to thank all of you for being amazing people when it came to the open this year. Adjusting your schedule, waiting for classes, cheering those on around you, even if you were not in the open you could feel the energy in the gym and you made yourself a part of it. 

Strength

Snatch Technique - Power or Full

Choose full squat snatch if you can. We'll take 12-15 minutes to work on form after a solid warm up. If you struggle with reaching full depth work on your power snatch and then work some overhead squats to work on your depth. No set rep scheme. Just work for 15 minutes on this skill. 

Conditioning

12min EMOM

  • 0: 2-3 Snatches
  • 1: 10-15 Box Jump Overs

On the even minutes you will hit 2-3 snatches depending on your weight and the time it takes you to hit your snatches. If you are hitting 3 quickly with solid form, add weight. If you are hitting 2 in 50 seconds with some less than stellar form, take some weight off. Hit the box jumps hard so you can rest up for your snatches on the next round. 

- Team 782

Tuesday, March 28, 2017

Good evening everyone! 

And that's a wrap for 17.5 and the open for 2017. It has been an amazing 5 weeks with you in the gym. We'll be getting into a few social events over the next month and that will lead us into our registration for MayDay Mania 2.0. 

The open is always a great starting and ending point for the season. Gives the gym a chance to look back on the programming and training for the year and then evaluate where we can go from here. For the next 6 weeks we'll take a step off the gas and focus on our positioning in each movement and work on your mobility in each workout. 

Strength & Conditioning

Back Squat x 3reps x 5sets - 2sec pause at the bottom of each squat

In between sets of you back squats complete the following work:

  • Accumulate 1min in an L-Sit Hold
  • 40 V-Snaps
  • Accumulate 4mins in a plank

The way I'd break this up is after each set of back squats I'd hold an L-Sit for 15 seconds and then do 10 V-Snaps and finally hold a plank for a minute. This allows you to finish on the 5th set of your back squats. Build in weight for your back squats as well. The most important part of the back squats, though, are the holds at the bottom of the squat. Make sure you get deep and make sure you take a full 2 second pause. When you drive up and out of that squat make sure you re-engage that core. Start lighter than you would normally for back squats so you can get a feel for these pause squats. 

- Team 782

Monday, March 27, 2017

One more day to complete the open. 

17.5 closes tomorrow night at 9pm and then we are on to the regionals. On to watching the regionals! As well once we have this wrapped up we can open the registration for MayDay 2.0. Looking at shirts this past week and workouts are completed with I'm sure a few tweaks to come in the following weeks. We'll make sure we get the registration to all you wonderful people first. 

Over the week I'll be sharing my thoughts on the open so stay tuned for my analysis of what is always an eventful season of workouts and emotions!

The next week will be a mishmash of work before we hit another cycle of training. The focus for the next 6 weeks will be mobility. That doesn't mean training hard, but it means resetting the body a bit after tearing it apart the past 6+ weeks!

Strength

HSPU - brief talk about our handstand pushups and what kind of progressions you can be doing for this workout. 

Conditioning

12min AMRAP at 75-85% pace

  • 3 Strict HSPU
  • 6 Burpee
  • 9cal Row
  • 12 Walking Lunge Steps
  • 15 MB Situps

Mobility

3 rounds for quality

  • 30sec Squat Hold
  • 30sec Child's Pose (we know you love it)
  • 5 Downward Dog to Cobra (5secs a rep)

We'll start off our mobility work pretty straight forward. Work you do normally in the warmup can be done after class for long term gains. Take your time through this little piece of work focusing on your positioning and how your positioning relates to your movement patterns on any given workout or any given rep. 

- Team 782

Thursday, March 23, 2017

And the final open announcement comes out tomorrow night!!

Any predictions from any of you?

I'm hoping they throw us a curveball and give us some handstand walking and cleans, but I can't see them staying away from double unders and thrusters. 

Whatever it is go into the workout with a positive attitude and do your absolute best!

Strength

Handstand Progressions - Handstand Holds, Hand Raises, Handstand Walking

We'll take 10 minutes to work on different progressions of the handstand. Get upside and get comfortable being uncomfortable. 

Conditioning

15-12-9-6-3

  • DB Front Squat

25' H.S Walk/20 Hand Raises/20sec Wall Walk or Handstand Hold between each round

Little bit of an awkward movement here. Move well through your squats and then get upside down and get moving. Repeat til you get through all your reps.

- Team 782

Wednesday, March 22, 2017

Time for a little threshold interval training. 

Hope you are all having a wonderful week on March Break. For those of you in sport and social we do not play this week. 

Big announcement coming up on Thursday night to conclude the open for this year! Can't wait to see what they have in store for us. 

Strength

Pacing - Throw it out the window... well when to throw it out the window.

Go, go, go!!

Conditioning

2min AMRAP - 4min rest x 5 rounds

  • 10/8cal Row 
  • 10 alternating DB Snatches (60/35lbs) (50/35lbs) (35/20lbs)
  • ME DU's/SU's/DU practice

Pick your number for calories and stick to that for the workout. Not a lot, but you want to be done of them quickly. Grab your dumbbell and throw that around while you alternate your arms. Keep everything tight in your back and your stomach when you lift. With the remaining time of your 2 mins crush out some DU's or SU's or work on your DU's during this time. Score is total number of DU's completed. Do not rest. Go fast. 

- Team 782

 

Tuesday, March 21, 2017

Another big weekend with another open workout in the books.

Can anyone accurately predict next week's workout?

We have it narrowed down to some thrusters, DU's, ring muscle ups, cleans for what it could be, but could be all sorts of different rep schemes for the workout. Something that is going to hurt is all I know. 

Here is what we have in store for you tomorrow for another solid day of training!

Strength

Push Press & Pullups

We'll work these two movements and also discuss running efficiency. 

Conditioning

7 rounds for time

  • 3 Laps
  • 5 C2B/Pullups/Ring Rows
  • 7 Box Jump Overs
  • 9 Push Press (95/65lbs) (75/55lbs) (55/35lbs)

18min Time Cap

Some capacity work. Nothing that is going to slow you do too much for muscular endurance so just keep moving through your reps. Use your run to recover. 

- Team 782

Monday, March 20. 2017

G'day!

Time to kick off another week! We'll start off the week by finishing up 17.4. if you are planning on doing it come on and warm up with the class and go from there. We'll hit the workout at the end of the class that you are there for!

Other than that hope your life is good and for those of you on March break you are enjoying your time with your friends and family!

Strength

Overhead Squats 

We'll work some form on these and hope to see them in 17.5 for personal love of them!

Conditioning

9min AMRAP 

  • 6 Burpees over the Bar
  • 9 OverHead Squats (135/95lbs) (95/65lbs) (75/55lbs)
  • 12 T2B/Knee Tucks/MB Situps

Fun little gymnastics, weight lifting, and cardio combo. 

- Team 782

Sunday, March 19, 2017

March Madness Baby!

In and out of the gym!

For those coming in to do 17.4 tomorrow come on in for after the 10 class between 11 and 12 if possible. Will run 10 as our regular programming and have a fundamentals class at 12! Will make sure you get judged and set up for standards from 11 to 12!

Strength

Hang Power Clean

We'll get you set up to move a barbell!

Conditioning

20min AMRAP

  • 40 DU's or 120 SU's or 1min DU practice
  • 20 Situps
  • 10 Hang Power Cleans (165/110lbs) (135/95lbs) (95/65lbs)

Rest 2 mins after each round. 

- Team 782