Yo! I'm gonna start opening my blog like the emails I get from the Barbell Shrugged. Maybe it'll make more people follow the blog. If only they knew I existed...haha. With that being said, here's today's workout!
GYM PROGRAM
Warm-up
1:00 Squat Test
Row 500m
4 Rounds
Dislocates
Overhead Lunges (PVC)
Barbell Rows
Push Press
Mobility
Roll Hamstrings - 1min/side
Roll Lats - 1min/side
Skill/Strength
1-1/4 Back Squat 5x3 @ 75%, 2:00 int
WOD
"Cynical Cindy"
AMRAP in 20min
5 C2B Pull-ups
10 Weighted Push-ups (25/15)
15 Pistols (Start with alternate legs each round)
SMOLOV PROGRAM
Warm-up
1:00 Squat Test
Row 500m
4 Rounds
Dislocates
Overhead Lunges (PVC)
Barbell Rows
Push Press
Mobility
Roll Hamstrings - 1min/side
Roll Lats - 1min/side
Skill/Strength
1-1/4 Back Squat 5x3 @ 75%, 2:00 int
WOD
"Cynical Cindy"
AMRAP in 20min
5 C2B Pull-ups
10 Weighted Push-ups (25/15)
15 Pistols (Start with alternate legs each round)
Hopefully, you never look at Cindy the same way again. She heard what you said about her last time, so now she's fighting back with a vengeance! Happy lifting!
Wednesday, January 8, 2014
Tuesday, January 7, 2014
1/8/14: Day 38
Awesome work yesterday, guys. Definitely a lower back burner. I know you'll all come back for more today though! It's the nature of the beast. Here's today's awesomeness.
GYM PROGRAM
Warm-up
Row 500m
3 Rounds :20/:10
Dislocates
Mountain Climbers
Heavy Russian Swings
Bring Sally Up - Down-up Edition (no jump burpee)
Mobility
Roll Front/Back of Shoulder - 1min/side
Skill/Strength
Push Press 5x5 @ 75%, 2:00 int
WOD
21-15-9
Overhead Squat (135/95)
T2B
*EMOM do 3 KB Swings (72/53)
12:00 cap
OLY CLASS
6min to establish 1RM Power Snatch
EMOM for 10min
2 Snatch Grip Deadlifts @ 110%
EMOM for 7min
2 Hang Snatch High Pulls @ 95%
EMOM for 15min
1 Snatch Balance @ 85% with 5sec pause at bottom
SMOLOV PROGRAM
Warm-up
Row 500m
3 Rounds :20/:10
Dislocates
Mountain Climbers
Heavy Russian Swings
Bring Sally Up - Down-up Edition (no jump burpee)
Mobility
Roll Front/Back of Shoulder - 1min/side
Skill/Strength
Hang Snatch (Squat) 5x2 @ 80%, 2:00 int
WOD
21-15-9
Overhead Squat (135/95)
T2B
*EMOM do 3 KB Swings (72/53)
12:00 cap
GYM PROGRAM
Warm-up
Row 500m
3 Rounds :20/:10
Dislocates
Mountain Climbers
Heavy Russian Swings
Bring Sally Up - Down-up Edition (no jump burpee)
Mobility
Roll Front/Back of Shoulder - 1min/side
Skill/Strength
Push Press 5x5 @ 75%, 2:00 int
WOD
21-15-9
Overhead Squat (135/95)
T2B
*EMOM do 3 KB Swings (72/53)
12:00 cap
OLY CLASS
6min to establish 1RM Power Snatch
EMOM for 10min
2 Snatch Grip Deadlifts @ 110%
EMOM for 7min
2 Hang Snatch High Pulls @ 95%
EMOM for 15min
1 Snatch Balance @ 85% with 5sec pause at bottom
SMOLOV PROGRAM
Warm-up
Row 500m
3 Rounds :20/:10
Dislocates
Mountain Climbers
Heavy Russian Swings
Bring Sally Up - Down-up Edition (no jump burpee)
Mobility
Roll Front/Back of Shoulder - 1min/side
Skill/Strength
Hang Snatch (Squat) 5x2 @ 80%, 2:00 int
WOD
21-15-9
Overhead Squat (135/95)
T2B
*EMOM do 3 KB Swings (72/53)
12:00 cap
Happy lifting! Oh, and Smolov needs to do the Oly class as well. Just to clarify. :)
Monday, January 6, 2014
1/7/13: Day 37
Class Update: No 5:30am class due to bad weather and surrounding area schools closing. Anytime the schools in the area close due to weather, morning class will automatically be canceled.
Back on track! Weekends are always rough to recuperate from, but we're caught up and ready for action. Today's WOD should be a blast. No skill or strength because this WOD will be a little longer. I just have a quick question before you read the workout...anyone wanna do some gambling? ;)
GYM PROGRAM
Warm-up
1:00 Overhead Squat Test (PVC Pipe)
Row 500m
30 Dislocates
20 OHS
30 Good Mornings (Barbell)
Mobility
Roll Back - 1min
Shoulder Band Pull - 1min/side
Skill/Strength
Off
WOD
For time
"Blackjack"
20 Deadlifts @ BW
1 Burpee
19 Deadlifts @ BW
2 Burpees
18 Deadlifts @ BW
3 Burpees
…
1 Deadlift @ BW
20 Burpees
25:00 cap
SMOLOV PROGRAM
Warm-up
1:00 Overhead Squat Test (PVC Pipe)
Row 500m
30 Dislocates
20 OHS
30 Good Mornings (Barbell)
Mobility
Roll Back - 1min
Shoulder Band Pull - 1min/side
Skill/Strength
Off
WOD
For time
"Blackjack"
20 Deadlifts @ BW
1 Burpee
19 Deadlifts @ BW
2 Burpees
18 Deadlifts @ BW
3 Burpees
…
1 Deadlift @ BW
20 Burpees
25:00 cap
Back on track! Weekends are always rough to recuperate from, but we're caught up and ready for action. Today's WOD should be a blast. No skill or strength because this WOD will be a little longer. I just have a quick question before you read the workout...anyone wanna do some gambling? ;)
GYM PROGRAM
Warm-up
1:00 Overhead Squat Test (PVC Pipe)
Row 500m
30 Dislocates
20 OHS
30 Good Mornings (Barbell)
Mobility
Roll Back - 1min
Shoulder Band Pull - 1min/side
Skill/Strength
Off
WOD
For time
"Blackjack"
20 Deadlifts @ BW
1 Burpee
19 Deadlifts @ BW
2 Burpees
18 Deadlifts @ BW
3 Burpees
…
1 Deadlift @ BW
20 Burpees
25:00 cap
SMOLOV PROGRAM
Warm-up
1:00 Overhead Squat Test (PVC Pipe)
Row 500m
30 Dislocates
20 OHS
30 Good Mornings (Barbell)
Mobility
Roll Back - 1min
Shoulder Band Pull - 1min/side
Skill/Strength
Off
WOD
For time
"Blackjack"
20 Deadlifts @ BW
1 Burpee
19 Deadlifts @ BW
2 Burpees
18 Deadlifts @ BW
3 Burpees
…
1 Deadlift @ BW
20 Burpees
25:00 cap
Squat Cycle
Off
Happy lifting!
1/6/14: Day 36
New domain name and blog name! Late post today. My child decided to cry for most of the night, so I was a little preoccupied with that. Hopefully everyone is staying safe on the roads today. We had to cancel our morning class because of how bad everything got. Anyway, here is the workout for today.
GYM PROGRAM
Warm-up
1:00 Front Squat Test (Barbell)
Row 500m
4 Rounds :20/:10
Goblet Squats
Dislocates
Mountain Climbers
Push Press (Oly bar)
Mobility
Roll Quads - 1min/leg
Couch Stretch - 1min/leg
Skill/Strength
Front Squat 4x7 @75%, 3:00 int
WOD
5 Rounds for time
15 Pull-ups
25 Wall Balls
16:00 cap
SMOLOV PROGRAM
Warm-up
1:00 Front Squat Test (Sit in bottom of front squat with Oly bar)
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Barbell Rows
10 Rollover to V-sit
Mobility
Roll Quads - 1min/leg
Couch Stretch - 1min/leg
Skill/Strength
EMOM for 10min
Pause Power Clean (1sec pause at knee) @ 80%
WOD
5 Rounds for time
15 Pull-ups
25 Wall Balls
16:00 cap
Squat Cycle
Off
If any more classes are canceled, and you aren't on our Facebook page (Beth); check here for those updates. Happy lifting!
GYM PROGRAM
Warm-up
1:00 Front Squat Test (Barbell)
Row 500m
4 Rounds :20/:10
Goblet Squats
Dislocates
Mountain Climbers
Push Press (Oly bar)
Mobility
Roll Quads - 1min/leg
Couch Stretch - 1min/leg
Skill/Strength
Front Squat 4x7 @75%, 3:00 int
WOD
5 Rounds for time
15 Pull-ups
25 Wall Balls
16:00 cap
SMOLOV PROGRAM
Warm-up
1:00 Front Squat Test (Sit in bottom of front squat with Oly bar)
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Barbell Rows
10 Rollover to V-sit
Mobility
Roll Quads - 1min/leg
Couch Stretch - 1min/leg
Skill/Strength
EMOM for 10min
Pause Power Clean (1sec pause at knee) @ 80%
WOD
5 Rounds for time
15 Pull-ups
25 Wall Balls
16:00 cap
Squat Cycle
Off
If any more classes are canceled, and you aren't on our Facebook page (Beth); check here for those updates. Happy lifting!
Friday, January 3, 2014
1/3/14: Day 33
Gonna keep her short and sweet. I'm pretty tired after this week! You guys have done awesome as always. The Olympic lifting class went really well this week. I'm excited to keep it going! Gym program is the only one posted today. Smolov needs to take tomorrow and/or Saturday off to retest their squat max. If you don't feel ready Saturday, do it Sunday. Here is today's workout.
GYM PROGRAM
Warm-up
Row 500m
1:00 OHS Test w/PVC
4 Rounds
Dislocates
Mountain Climbers
Burpees
Mobility
Partner PVC Stretch (lie on floor with pvc pipe in hands while partner pulls pvc pipe up and out) - 1min/partner
Calf Stretch - 1min/leg
Skill/Strength
Snatch Grip Deadlift 5-5-5-5-5, 2:00 int
WOD
Buy-in: 100 DU
Then...
15-12-9-6-3 Reps for time
Power Snatch (95/65)
Sit-ups
That's all for today, folks. Keep up the good work. Happy lifting!
GYM PROGRAM
Warm-up
Row 500m
1:00 OHS Test w/PVC
4 Rounds
Dislocates
Mountain Climbers
Burpees
Mobility
Partner PVC Stretch (lie on floor with pvc pipe in hands while partner pulls pvc pipe up and out) - 1min/partner
Calf Stretch - 1min/leg
Skill/Strength
Snatch Grip Deadlift 5-5-5-5-5, 2:00 int
WOD
Buy-in: 100 DU
Then...
15-12-9-6-3 Reps for time
Power Snatch (95/65)
Sit-ups
That's all for today, folks. Keep up the good work. Happy lifting!
Wednesday, January 1, 2014
1/2/14: Day 32
Here's the second part of the night! This is all for tomorrow. Let's keep the ball rolling on the new year with some more good workouts. You guys have done so awesome this year already. Here is tomorrow's festivities!
GYM PROGRAM
Warm-up
Row 500m
1:00 Squat Test
30 Air Squats
20 Dislocates
30 Jumping Jacks
1:00 Squat Test
Mobility
Shoulder Band Pull - 1min/side
Roll Lats - 1min/side
Banded Lunge Holds - 1min/leg
Skill/Strength
Back Box Squat 5x3 @ 85%, 2:00 int
WOD
3 Rounds for Reps
1:00 Dumbbell Burpee Box Overs (50/35 DB)(24/20)
1:00 K2E
1:00 Row (Calories)
1:00 Ring Dips
1:00 Slam Balls
1:00 Rest
SMOLOV PROGRAM
Warm-up
Row 500m
1:00 Squat Test
30 Air Squats
20 Dislocates
30 Jumping Jacks
1:00 Squat Test
Mobility
Shoulder Band Pull - 1min/side
Roll Lats - 1min/side
Banded Lunge Holds - 1min/leg
Skill/Strength
Push Press 7x5 @ 75%, 2:00 int
WOD
3 Rounds for Reps
1:00 Dumbbell Burpee Box Overs (50/35 DB)(24/20)
1:00 K2E
1:00 Row (Calories)
1:00 Ring Dips
1:00 Slam Balls
1:00 Rest
Squat Cycle
Off
There you go! Happy lifting!
1/1/14: Day 31
Sorry for the late post today! Things got a little busier than planned. We'll have two posts right in a row tonight. Talk more in the second one!
GYM PROGRAM
Warm-up
Row 500m
100 Singles
3 Rounds :20/:10
Jumping Jacks
Straddle Plate Jumps
Dislocates
OHS (PVC Pipe)
Mobility
Roll Hamstrings - 1min/leg
Shoulder Mash - 1min/side
Roll Back - 1min
Skill/Strength
Athlete's Choice
WOD
In teams of 2
First…
6min to find 3RM OHS (Score is both partners weight added together)
2min Rest
Then…
For time
100 Wall Balls (20/14)
80 Pull-ups
60 Box Jumps (24/20)
40 Deadlifts (185/125)
20 Pistols
OLY CLASS
2 Clean High Pulls @ 105%, EMOM for 7min
3 Hang Muscle Clean @ 45%, EMOM for 8min
10sec Pause Front Squats @ 50%, EMOM for 10min
2sec Pause Power Clean (top of knee) @ 75%, EMOM for 12min
SMOLOV PROGRAM
Warm-up
Row 500m
100 Singles
3 Rounds :20/:10
Jumping Jacks
Straddle Plate Jumps
Dislocates
OHS (PVC Pipe)
Mobility
Roll Hamstrings - 1min/leg
Shoulder Mash - 1min/side
Roll Back - 1min
Skill/Strength
Athlete's Choice
WOD
In teams of 2
First…
6min to find 3RM OHS (Score is both partners weight added together)
2min Rest
Then…
For time
100 Wall Balls (20/14)
80 Pull-ups
60 Box Jumps (24/20)
40 Deadlifts (185/125)
20 Pistols
GYM PROGRAM
Warm-up
Row 500m
100 Singles
3 Rounds :20/:10
Jumping Jacks
Straddle Plate Jumps
Dislocates
OHS (PVC Pipe)
Mobility
Roll Hamstrings - 1min/leg
Shoulder Mash - 1min/side
Roll Back - 1min
Skill/Strength
Athlete's Choice
WOD
In teams of 2
First…
6min to find 3RM OHS (Score is both partners weight added together)
2min Rest
Then…
For time
100 Wall Balls (20/14)
80 Pull-ups
60 Box Jumps (24/20)
40 Deadlifts (185/125)
20 Pistols
OLY CLASS
2 Clean High Pulls @ 105%, EMOM for 7min
3 Hang Muscle Clean @ 45%, EMOM for 8min
10sec Pause Front Squats @ 50%, EMOM for 10min
2sec Pause Power Clean (top of knee) @ 75%, EMOM for 12min
SMOLOV PROGRAM
Warm-up
Row 500m
100 Singles
3 Rounds :20/:10
Jumping Jacks
Straddle Plate Jumps
Dislocates
OHS (PVC Pipe)
Mobility
Roll Hamstrings - 1min/leg
Shoulder Mash - 1min/side
Roll Back - 1min
Skill/Strength
Athlete's Choice
WOD
In teams of 2
First…
6min to find 3RM OHS (Score is both partners weight added together)
2min Rest
Then…
For time
100 Wall Balls (20/14)
80 Pull-ups
60 Box Jumps (24/20)
40 Deadlifts (185/125)
20 Pistols
Squat Cycle
Off
More to come soon!
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