4.16.2014

Strength
Wendler’s Wednesday (18′ cap)
2’-3’ rest between sets
Warm-Up 2 sets x 8 reps (60%)
80% of 1RM 3 reps
85% of 1RM 3 reps
90% of 1RM 3 reps
with remaing time
RDL 4X4 (40-50% of deadlift max focus on form)
WOD
TABATA
KBS 35#/26#
1’ rest
Push-ups
1’ rest
OHS Squat 45#/35#/15#
1’ rest
Sit-up

“A dream doesn’t become reality through magic; it takes sweat, determination and hard work” – Colin Powell

4.14.2014

Skill/Strength

16’ Alternating EMOM
Even-4 Wall Walks
Odd-12 Wall Ball Sit-Ups

WOD
4 RFT
Full Court sprint Down & Back
15 Front Squat 95#/65#
15 S2O
15 Over the Bar Burpees
45 DU

“If you cannot win, make the one ahead of you break the record” – Jan McKeithen

4.11.2014

SKILL/STRENGTH

15’ Pull ups (KIP swing, CTB, Muscle Up)

WOD
“HELEN”
Three rounds for time
Run 400 meters
21 KBS 53/35
12 Pull-ups

“Age is a question of mind over matter.  If you don’t mind, it doesn’t matter.” – Satchel Paige

4.9.2014

Strength
Wendler’s Wednesday (whole month of March we’ll be doing Wendler’s 5/3/1 back squat routine) 1’-2’ rest between sets
Warm-Up 2 sets 8-12 (50%-60%)
75% of 1RM 5 reps
80% of 1RM 5 reps
85% of 1RM 5 reps
WOD
21-18-15-12-9-6-3
SDHP KB 53#/35#
K2E
HRPU
“Just keep going. Everbody gets better if they keep at it.” – Ted Williams

4.7.2014

4.7.2014

Strength
20’ Cap
3,3,3,3,3 Behind the Neck Push Jerk

WOD
7’ AMRAP
10 Power Cleans 115#/75#
10 OHS 115#/75#
2’ REST
7’ AMRAP
10 Power Cleans 95#/65#
10 OHS 95#/65#

“If you don’t suffer the pain of hard work now, you will suffer the pain of regret later” – Unknown

4.4.2014

SKILL/STRENGTH

After WOD with time remaining find max ring L-sit hold

WOD
GATOR

gator
U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

Eight rounds for time of:
185 pound Front squat, 5 reps (clean from the floor, full squat on 1st clean counts as 1 rep)
26 Ring push-ups

4.2.2014

STRENGTH

12’ to work on Hang Snatch from the power position
2’ Rest and Set-Up then,
10’ EMOM
2 Hang Power Snatch
3 Snatch Balance

WOD
12’AMRAP
21 Box Jumps
14 Wall Balls
7 Burpees

“Life isn’t about finding yourself, it’s about creating yourself” – Unknown

USA Weightlifting Certification Course

The Stephens Family YMCA will be hosting a USA Weightlifting certification course for Level 1 coaches on March 8-9. If you or any of your coaches or athletes are interested in becoming certified to coach Olympic Weightlifting through USAW please contact me, or register at this site.

USAW E-Store

I have taken this course and it was very informative and offers coaching techniques and fundamentals that go beyond just the three Olympic Lifts. Please feel free to call or e-mail me with any questions.

Thanks,

Mark Germano
Fitness & Wellness Director
STEPHENS FAMILY YMCA OF CHAMPAIGN
Champaign, IL 61822
(P) 217.239.2850 (C) 217.840.8297 (F) 217.356.7964
(E) markg@sf-ymca.net

The Y: We’re for youth development, healthy living and social responsibility.

Champaign County YMCA
sf-ymca.net
YMCA