Class times as usual for a Saturday... 8, 9 and 10 AM.  Plus the Olympic lifting clinic at noon focusing on the clean.  (Last time we did snatch)

Warmup: Line Drills outside, Any MOB you need to do, Burgener Warmup
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Technique/Strength - 
10 Round EMOM:  Power Clean, 3 reps at 75% of your 1 Rep Max...
(This might get adjusted slightly...)
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Partner WOD:  21 - 15 - 9
Calorie Row 
Box Jumps 24/20

Plus 

"Annie":
50 - 40 - 30 - 20 - 10 of
Situps 
DU's

*Here's how it works - Partner 1 does the Row/Box Jump...Partner 2 does "Annie."  Whichever finishes first does max rep pullups until the other finishes.  Pullups completed are used to subtract from the overall time.  There is some strategy involved here...work it out with your partner.

Back Squat - Use One Rep “Working” Maximal Weight - use 90%...NOT 100% of your 1 REP MAX...to calculate your percentages.  

Warmup Lifts:
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Work Sets:
3 Reps @ 70%
3 Reps @ 75%
3 Reps @ 80%
3 Reps @ 85%
3 PLUS Reps @ 90%
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WOD: 4 RFT
Run 400 Meters
25 Front Squats 135/95

Tomorrow is an off day but for anyone that needs to come in and make up some lifts for this weeks strength lifts...I can be there from 8:30 to 10:30.  Please let me know if you plan on coming in.  Cory may be there in the afternoon some but it will depend on his massage schedule.  

How many people will be available and would like to attend another Olympic Lifting clinic on Saturday?  This time we'll  be working on the Clean.  

Warmup:  Overhead/Shoulder Prep/MOB, Handstand holds, do squat prep between lifts
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Strict Shoulder Press - Use One Rep “Working” Maximal Weight or 90%...NOT 100% of your 1 REP MAX...to calculate your percentages.  

Warmup Lifts:
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Work Sets:
3 Reps @ 70%
3 Reps @ 75%
3 Reps @ 80%
3 Reps @ 85%
3 PLUS Reps @ 90%
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WOD: 10 Minute Time Cap!

Row 1000 Meters

then immediately

100 Wall Balls 20/14

*If unable to complete 100 in under 10 min cap score = amount completed

It's going to be a truly Snatchtacular Tuesday!!!!  

Warmup:  500 M Row, Squat and OH Prep/MOB, Burgener Warmup
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Barbell Complex - 3 Attempts to get Max'ish Weight

Power Snatch + 1 Heaving Snatch Balance + 1 Overhead Squat
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WOD: For time - 15 Minute Cap!

30 Snatch 75/45

30 Snatch 105/75

30 Snatch 135/95

and...if anyone can get here with time remaining

Max out with whatever time left 165/115

First You Tube video is a "heaving snatch balance."  Note that this is slightly different than a "Snatch Balance" which we've done numerous times in the past.  The 2nd You Tube video is a "snatch balance."  Just wanted you to be able to discern the difference between the two.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

First posted (on mainsite) 18 August 2005

Class Times for Memorial Day: 7, 8 and 9 AM

Arrive early for the hour you plan to attend.  You'll want to give yourself some time between deadlifting and tackling Murph.  I will be there early myself to try to get my deadlifts in before many of you arrive.  Get your numbers done before you come in.  The minutes you spend doing it after you come to the gym...you could have spent recovering from deadlifts before the WOD.
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Warmup:  500 M Row, Hamstring Prep
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Strength:  Week 2 Deadlift
Warmup lifts:
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Work Sets:
3 Reps @ 70%
3 Reps @ 75%
3 Reps @ 80%
3 Reps @ 85%
3 PLUS Reps @ 90%
-------------
WOD:  "Murph"

For time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. I will break up the exercises as if I'm doing a 20 round "Cindy" (5 - 10 - 15).  But you can do them any way you see fit. any people across the country will do this wearing a weight vest or body armor.  I have a few weight vests if you want to attempt it with one.  
 
**Many of you are not ready to do this full workout.  You can cut it in half and do 800 M - 50 - 100 - 150 - 800 M.  Of course if the running isn't a problem...go ahead and run the bookend miles and only cut the exercises in half.

***If you tend to get hand/callous tears during high rep pullups, T2B's...etc...watch the You Tube video my friend Dawn made a few months back.  It's almost exactly the same way I've shown many of you how to make the tape straps to prevent tears.  Take care of your hands people...it should be rare that you rip callouses.  No...MORE CHALK will not help...it will make you rip faster.  

Class times for Saturday as usual: 8, 9 and 10 AM

Warmup:  400 M Run, Squat Prep MOB
-----------
Back Squat or Front Squat - Using One Rep “Working” Weight
Warmup Lifts:
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Work Sets:
5 Reps @ 65%
5 Reps @ 70%
5 Reps @ 75%
5 Reps @ 80%
5 Reps PLUS @ 85%
*Ask for a spotter on your PLUS set!!!
-----------
WOD: 4 RFT: 20 Min CAP!!!!
You will have the option of Farmers Carries  (131 #'s each)

Much needed off day tomorrow as scheduled.  I am unable to go in for any "open gym" tomorrow.  Cory I believe has massages scheduled most of the day and will be unable to have any afternoon "open gym" either.  See you all on Friday for a "Squatacular Friday."

Warmup: Run 400, OH Mobility
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Strict Shoulder Press - Use One Rep “Working” Maximal Weight
GET YOUR NUMBERS DONE BEFORE YOU COME IN.  90% OF YOUR 1 REP MAX IS YOUR WORKING WEIGHT.  CALCULATE USING THE PERCENTAGES BELOW WITH YOUR WORKING WEIGHT.
Warmup lifts:
5 Reps @ 40%
5 Reps @ 50%
3 Reps @ 60%
Work Sets:
5 Reps @ 65%
5 Reps @ 70%
5 Reps @ 75%
5 Reps @ 80%
5 Reps or MORE @ 85%
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WOD: 12 Minute AMRAP

5 Strict Pull Up
10 Push Ups - Hand Release on bottom - Lock out elbow on top
100 Meter Sprint (50 Meters out and 50 meters back)