The Phantom Hammer


The Phantom Hammer

Great job to everyone who competed at Saturday’s Weightlifting Meet!  Here are the results!



WOD for Monday 061713 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

EMOM for 8 minute:
1st Position Hang Power Clean
1 Split Jerk
Split Press
Recover from split
Use 40% of Clean 1RM

Sumo Deadlift
5 reps @50%
5 reps @65%
3 reps @80%
2 reps @90%
Establish 1RM (no more than 3 attempts)

AMRAP in 6 minutes:
Burpee Pullups
Hollow Rocks (2 counts = 1 hollow rock)

Post Deadlift Loads and Workout Rounds Completed to Comments
Complete the Strength & Conditioning Warmup for 3 rounds BEFORE class begins. For the skill segment, watch the video below of Coach Ryan.  Perform each cycle of three movements every minute on the minute for 8 minutes.  This is light and for technique.  Don’t rush.  A minute is a long time to complete all 3 movements and recover.  If you find 35% too heavy, then drop it down. 

For the strength segment, you will establish a 1RM Sumo Deadlift for the day.  Follow the reps and % progression up to 90% and then take 2-3 attempts at a 1RM.  Failing is ok, but know your capacity and don’t be stupid.  Also, you should be working with at least one other person at your station.  This will help insure that you don’t work too quickly and also get you  working together.  Make sure you ring the Cowbell and write your PRs on the board too!

For the conditioning workout, perform 1 rep of each, 2 reps of each, etc for just 6 minutes.  No time to rest in this one!  If you don’t have RX pullups you should do a burpee box jump onto a box that will allow you to then do a jumping pullup.  There is no need for bands on the pullups here.  Jumping pullups off a box is the appropriate substitution.

ENDURANCE WORKOUT tonight at 6pm!

Coach Ryan demos today’s skill work

Mark Bell on the Sumo Deadlift (language nsfw)