CALL US: 530 249-7239

Saturday 9/16/17

Saturday 9/16/17

September 15, 2017 No Comments Kim Clark Uncategorized

Snatch (2@75%, 2@80%, 1@85%, 1@88%, 1@85%) Clean and Jerk (2@755, 2@80%, 1@85%, 1@88%, 1@85%) Front Squat (5@75% x2, 5@80% x3) Snatch Shrugs (6@115% x5) Back Extension (12-12-12) Stabilizer Hanging Leg Raise (strict, scale with knees to chest Metcon: 4 rounds, each for time, of: 800-meter run Rest as needed between efforts.

Friday 9/15/17

September 15, 2017 No Comments Kim Clark Uncategorized

Warm up Upper/Lower Body 1 1 min Extended Arm Lizard (each side) 1 min Pigeon (each side) 1 min Saddle Archer (each side) 2min Frog Skill Every 90 seconds x10 even: 12x toes to bar odd: 3x strict HSPU 3x HSPU Metcon (Time) 7 Rounds of: Partner A: max plank hold Partner B: 25 Burpees *when partner B completes 25 burpees, partners swap places score= total plank hold time

Thursday 9/14/17

September 14, 2017 No Comments Kim Clark Uncategorized

Warm-up 3 rounds: 5x box jumps 10x chin ups then; 300m row Weightlifting 3 Snatch + 2 Snatch pulls = 1 set 5@75%x2, 5@80%x3 Weightlifting 1x Power Clean + 1x Hang Squat Clean + 1x Clean 3@70% x2, 3@75% x3 Back Squat (6@75% x5) Metcon (Time) 3 RFT: 400m run 25x wall ball shots (20/14)

Wednesday 9/13/17

September 13, 2017 No Comments Kim Clark Uncategorized

Warm-up 2 rounds of: 10x push ups 5x burpees 10x box jumps 10x wall ball shots Stabilizer 3 rounds: 10x good mornings 10x standing russian twist (5 each side) Sumo Deadlift (5@75%x4) Metcon (Time) 21-15-9 DB snatch (53/35) cal row directly into 21-15-9 box jumps (24/20) chest to bar pull ups

Tuesday 9/12/17

September 12, 2017 No Comments Kim Clark Uncategorized

Warm-up 10x leg swing (fwd/back) and side-to-side each leg 10x kip swings 20x KBS 3 Position Clean (3@75%x2, 3@80%x3) The 3 position clean is simply a clean performed from: 1) Floor, 2) Below Knee, and 3) Above Knee. Push Jerk (3@75%x2, 3@80%x3) Clean Pull (3@95%x2, 3@100%x3) Romanian Dead lift (7@90%x5) Metcon (AMRAP – Rounds and Reps) 10min AMRAP 20x double unders (40 singles/10 attempts) 10x burpees 5x pull ups

Monday 9/11/17 week 2 of 12 strength program

September 10, 2017 No Comments Kim Clark Uncategorized

BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip Stabilizer 3 rounds of: 10x back extensions 10x hanging leg raises (strict/scale with knees to chest) 10x chin ups Weightlifting 1x Power Snatch + 1x Hang Squat Snatch + 1x Snatch = 1 set 3@70%, 3@75% x3, 3@70% Snatch Balance (3@75%x2, 3@80%x3) Back Squat (5@80%x5 sets) Clean Shrugs (5@120%x5 sets)

Saturday 9/9/17

September 8, 2017 No Comments Kim Clark Uncategorized

9/9/17 (Day 4, Wk 1, Cycle 1) Snatch (2@70%, 2@75%, 1@80%, 1@85%, 1@80%, 1@85%) log weight @85% Clean and Jerk (2@70%, 2@75%, 1@80%, 1@85%, 1@80%, 1@85%) Front Squat (8@70% x2, then 70% for 7-7-6) Snatch Shrugs (8@115% x5 ) The Snatch Shrug is a multi-joint, total body, skill transfer exercise.This exercise is characterized by triple extension of the ankles, knees, and hips, and an exaggerated emphasis on shrugging the shoulders toward the ears while keeping the arms straight and the elbows pointed outward, towards the ends of the bar. Back Extension (15-12-10) Glute Ham Developer Back Extension: Set up so

Friday 9/8/17

September 8, 2017 No Comments Kim Clark Uncategorized

m 9/8/17 Warm up Lower Body 1 1min Dragon (each side) 1min Lizard (each side) 1min Twisted Cross (each side) 1min Pigeon (each side) 1 min Standing Straddle Turkish Get Up (6-6-6 (each set =3R/3L) Bench Press (8-8-6-6-5 @70%) Metcon (AMRAP – Rounds) 16min EMOM 100m sprint score number completed rounds

Thursday 9/7/17

September 8, 2017 No Comments Kim Clark Uncategorized

gw 9/7/17 (Day 3, Wk 1, Cycle 1) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip Stabilizer 2 rounds: 10x box jumps 10x chin ups Snatch (3@70% x2, 3@75% x4) Strength Program Clean Complex (3@65% x2, 3@70% x3) 1x Power Clean 1x Hang Squat Clean 1x Clean Back Squat (8-8-6-6-5 all @70%) Snatch Pull (6@90% x5 ) Metcon

Wednesday 9/6/17

September 8, 2017 No Comments Kim Clark Uncategorized

Warm-up 10x forward leg swings 10x leg swings side to side 10x kip swings 300m row Skill 4 rounds: 16x (total) Single leg KB DL (8R/8L) Shoulder press w/suspended KB (6-6-6-6) tempo 31X1 super-set with 6x wall walks Stabilizer 6x wall walks (4 sets) immediately following each set of Suspended KB shoulder press Metcon (AMRAP – Rounds and Reps) 9min AMRAP 9x C2B 6x squat clean thrusters (95/65) 30x double unders (60x singless/15x attempts)

Not a member yet?

Join this month and drop ins welcome!