Pec stretch on band 1 min/side. PNF hamstrings
Run 800. 3 rds: 50 wall balls, 20 ring dips, 10 dead lifts (185/125). Run 800
Tshirts are in! For those of you that are new, we ordered tshirts for the members that helped to found the gym (so everyone that was a member at old Jai). Unfortunately if you joined at new Jai, you won’t be getting one of these shirts. Fear not, we have more shirts in the works and are game-planning designs now!
|Push Press: 50%x5, 60%x4, 65%x3, 70%x3x2, 75%x2x2. Follow each set with 3 false grip pull-ups on bar or rings.
WOD: 14 minute capFor time: 50 DU, 40 pistols, 30 sit-ups, 20 v-ups, 10 burpee box jumps, 20 box jumps, 30 kb swings, 40 speed skaters, 50 DU
Matty K. is picking up founders Tshirts tonight!
4 min emom: 2 snatches at 70%. Follow with 4 min amrap at same weight.
10 min amrap: 5 ring push-ups, 10 tuck jumps, 15 k2e
This snatch workout is a modified version of the Snatch efficiency test. At 80% you are expected to get roughly 18/20 snatches. We are looking for good reps that you are consistently making.Read More...
Grand Opening Party on the 16th. Details HERE
Alrighty folks, new cycle starts today. Here are the deets:
-We will front squat, snatch, clean and jerk, and push press every week.
-If you don’t have an accurate front squat or push press max, use your clean and jerk for both. Example: my clean and jerk max for my cycle is 265# so I use that for all of my squat and push press work. You may need to adjust the numbers in 2 scenarios: the push press may feel heavy for obvious reasons (we are split jerking on the C&J) and we may adjust downwards, the squat may feel light if your clean isn’t very technically sound so we may adjust the squat up in that scenario (especially if you aren’t squat cleaning).
-One focus skill wise for the cycle will be bodyweight pushing and pulling movements. Think pull-ups, push-ups, ring work, etc. I would like to improve our pull-up technique overall and get some more people playing with the butterfly. Additionally, I think we have some folks that are kipping but don’t have the shoulder girdle strength to support that so I would like us to just plain get stronger there. We will continue to work on high skill movements like DU, pistols, hspu, hs walks.
-The cycle will last 6 weeks again. This is a rough outline of percentage work on strength movements:
|Week 1: 70:75%|
|Week 2: 75-80%|
|Week 3: 80-85%|
|Week 4: 60-70%|
|Week 5: 90-100%|
|Week 6: Taper/Test|
annnndddddd we’re off. Here’s the schedule for the week and the wod for tomorrow:
|Strength:||Front Squat||Snatch||Push Press||Mobility||Clean and Jerk|
|Metcon:||Sprint||SI||High Skill/Goal||Long Metcon||Sprint||Moderate Length Metcon|
|Front Squat: 50%x3, 60%x3, 70%x3x2sets, 75%x2x2. Follow each set with 3 tall box jumps.|
3 rds: 8 strict pull-ups, 18 burpees, 28 DU
Happy Halloween Everyone!
-Typo yesterday on the dry needling/massage with Jen and Christa. It is on Sunday the 3rd, I had mistakenly said Saturday.
15 min amrap:
10 front squats (135/85)
8 Horizontal Jumps
6 Hand Release Push-ups
4 Power Cleans
2 Wall ClimbsRead More...
-Try to get to the gym a touch early today to get the warm-up started. Hoping to be warm by 10 after the hour.
-Jen and Christa are doing free massage and dry-needling on Saturday from 9a-1p. Sign up under upcoming events on the Jai page.
-Putting in an order for fish oil, let TJ know if you want in.
-We are doing a free tasting of a recovery drink called Kill Cliff today. It was developed by a Navy Seal for workout recovery and is anti-inflammatory. I’ll have dixie cups in the break room so feel free to try a bit after your workout to see what you think. I’ll be selling them 1 for $3 or 2 for $5. Each purchase of Kill Cliff sends money back to the Navy Seal Foundation.
4 stations, each lasting 10 minutes.
1) Find 1rm Split Jerk on jerk blocks
2) 5 rds: row 250. Rest 1:1 (10 min cap)
3) Work up to heavy snatch balance.
4)DU flight simulator (10 min cap)
Warm-up: 10 minutes to work on Turkish get-up.
WOD: Jackie-esque: Row 1k, 50 empty bar thrusters, 30 pistols
Mobility: Keg Stretch, Roll calves on barbellRead More...
New elements session starts tonight! Register through the schedule to book a spot.
-Row 500 or run 400 (your choice)
-1 minute of couch stretch on each leg
-Wrist prehab sequence (wrist flexion stretch with clenched fist, wrist extension stretch, 2×10 wrist to fist push-ups)
-Banded Lat stretch 1 minute per side
-Bow and Bend and Trunk Twists x 10
-Inch worm with push-up
-Wrist circles/elbow circles/arm circles
Strength: OH Squat 3@60%, 3@70, 80%x2x2, 85%x1x3
WOD: 6 rounds
6 hang power cleans (50% of Clean and Jerk 1RM from last week).
10 kb swings (55/35)
Strength: find 1rm clean and jerk
Wod: 10 min amrap: 10 deads (135/85) and 5 bar facing burpees
Everyone is doing a good job with testing this week. Let’s keep the PR train rolling and pull some heavy weight tomorrow!Read More...
Oly: Find 1rm on Snatch
WOD: For time row 1k, do 200 double unders, run 800
Here’s a humbling moment for sure….Tonight Linnéa and I were working on her second pull and she, in frustration, expressed her inability to do what she wanted or what I was explaining. We worked on it for a bit and then laughed it off after I told her how she should see some of my early Oly videos…Without further ado, TJ 1.0 vs TJ 2.0