Thursday 5/27/21

OLYMPIC LIFTING

A) HPS + Snatch PJ + snatch balance; 1+1+1; every :90 build gradually with technique weight in 5 sets

B) 2 position HPS (High hang/MT) + snatch; every :90; open at last load from (A) and build to best in 6 sets, then 

Hang snatch + snatch; 1+1; every :90; build to best set in 15 min

C) Snatch Pull;

[email protected]% (1RM snatch)

[email protected]%

[email protected]%

Wednesday 5/26/21

FUNCTIONAL FITNESS

 

David D. Athlete of the Month Workout! 

 
Part 1:
For time:
3 rounds of:
10 Deadlift
12 Pull Ups
Then, rest 2 minutes before continuing with:
3 rounds of:
10 Deadlift
12 Toes to Bar
Then, rest 2 minutes before continuing with Part 2:
 
Part 2:
1-rep-max clean and Jerk
 
– Whatever time is left after Part 1 is how long athletes will have left to find max C+J.
– 20 min to complete part 1 and 2.
– Score is time part one was completed and heaviest clean and jerk
 
STANDARD: 135/95 lb
RX: 185/115 lb
SPORT: 255/155 lb
COMPETITION:: 295/185 lb
 

 

Tuesday 5/25/21

As we continue to grow and add more athletes to our community of all abilities, I wanted to help make the weight or movement selections for programming a little more straightforward and consistent. There will be four tiers of weight or movement options each day. Below are the four tiers, and what they will represent. Athletes, please be mindful of your abilities when making your selection. The goal in doing this is to help you grow and make it to the next level. Don’t make a selection that is outside your ability and will cause you to compromise your workout, form and cause possible injury. Trust the process and you will get to that next level!
Standard: Lightweight and should be for newer athletes. It will typically be the bar, lower box or scaled gymnastic movement.
RX: Standard RX weight and gymnastics movements.
Sport: Heavier weight than RX and elevated gymnastics movement.
Competition: Heaviest weight option and for athletes who want to be/are on the competitive track.

 

FUNCTIONAL FITNESS

14 min….
Push Jerk 3-3-3-3-3
Rest 2:00 between sets and Build
 
PART 2
EMOM x 12:00
1st: 50 double unders
2nd: 8 ground to overhead
3rd: 10 cals
 
STANDARD: 45/35 lb
RX: 75/55 lb
SPORT: 95/65 lb
COMPETITION: 115/85 lb

Monday 5/24/21

As we continue to grow and add more athletes to our community of all abilities, I wanted to help make the weight or movement selections for programming a little more straightforward and consistent. Starting today, there will be four tiers of weight or movement options each day. Below are the four tiers, and what they will represent. Athletes, please be mindful of your abilities when making your selection. The goal in doing this is to help you grow and make it to the next level. Don’t make a selection that is outside your ability and will cause you to compromise your workout, form and cause possible injury. Trust the process and you will get to that next level!
Standard: Lightweight and should be for newer athletes. It will typically be the bar, lower box or scaled gymnastic movement.
RX: Standard RX weight and gymnastics movements.
Sport: Heavier weight than RX and elevated gymnastics movement.
Competition: Heaviest weight option and for athletes who want to be/are on the competitive track.

FUNCTIONAL FITNESS

PART 1 
Back Squat 8 / 6 / 4 / 8 / 6 / 4
Rest 2:00 between sets The second wave should be heavier than the first!
 
PART 2
4 rounds of:
10 Front Squats
Run 200 meters
 
STANDARD: 65/45 lb
RX: 95/65 lb
SPORT: 115/85 lb
COMPETITION:135/105 lb

Sunday 5/23/21

TODAY’S SCHEDULE

8:30am – 10:30 am  KidsFit
8:30am – OPEN GYM
9:30am  – OPEN GYM
10:30am – OPEN GYM
11:30am – YOGA

Saturday 5/22/21

FUNCTIONAL FITNESS

Partner Workout:
A) In 6 minutes, run 800m then max rep squat clean and jerks
2 minute rest
B) In 6 minutes, run 800m then max rep power snatches
2 minute rest
C) In 6 minutes, run 800m then Max rep Thrusters
 

OLYMPIC LIFTING

A) PC + FS + HSC + SC; every :90; build gradually in 5 sets not to exceed 50-60% 1RM SC
B) Power clean + SC; 1+2; every :90, open at best from A, build to best set in 6 sets
C) Split jerk – off rack;  3-3-2-2-2-1-1; build to challenging single
 

Friday 5/21/21

FUNCTIONAL FITNESS

PART 1 
14min……
Option 1 – DB Deficit Bulgarian split squat: 5×8 (each leg)
or
Option 2 –  FFESS (front foot elevated split squat): 5×8
 
PART 2
5 Rounds:
10 Push Jerks
10 Toes to Bar
10 Squat Thrust
14min Cap
 
Level 1 – 105
Level 2 – 95
Level 3 – 65
Level 4 – 45
 

Extra Murph Prep Work:

CONDITIONING:
2 x 1 mile runs
Rest 5 minutes between each run
* wear weighted vest if you plan to wear one during Murph

Thursday 5/20/21

OLYMPIC LIFTING

A) PS + OHS + Hang snatch (MT); 1+1+1; every :90 build gradually with technique weight in 6 sets
B) Power snatch + Snatch; 1+ 2; every :90; open at last load from (A) and build to best in 6 sets
then….
Squat snatch; singles; OTM x 4 @80-85% of best set from B
C) Snatch Pull;
[email protected]% (1RM snatch)
[email protected]%
[email protected]%
D) FS; tempo 2121; 3-3-2-2-2; build from previous week # to best set with tempo; 2:00 rest between sets

Wednesday 5/19/21

FUNCTIONAL FITNESS

24min AMRAP:
6 Muscle Ups (Bar or Ring) or Pull Ups
9 Box Jump Overs
12 Alt Dumbbell Snatch
15 Calorie

Tuesday 5/18/21

Effective May 14th, Chicago will move into the Bridge Phase of its reopening plan (businesses can exempt fully vaccinated individuals from capacity limits across all industries). In an effort to gauge where our community is at, we would like to gather some information from current members and coaches as we continue to make health and safety decisions for Hardware Strength & Conditioning.
Please answer the following questions openly and honestly. Additionally, please note that our current mask policies remain in effect until further notice.

FUNCTIONAL FITNESS

PART 1 
In 18 min:
Tempo Back Squat 321
Find a heavy set of 3 with tempo Tempo 3 sec down, 2 sec hold in the bottom for each rep
then -10% for 3×3 without tempo
 
PART 2
For time: 21-15-9
deadlift (155/105lb)
bar facing burpee
10 minute time cap
 

Extra Murph Prep Work:

Movement Prep
9 Rounds NOT FOR TIME
5 pull-ups
5 air squats
5 push-ups
10 air squats
5 push-ups