Behind the neck push press (Regular grip)
5RM (Then subtract 10% and do 2 sets of 5)
For Time:
100 Double Unders
15 Knees to elbows
80 Double Unders
15 Knees to elbows
60 Double Unders
15 Knees to elbows
40 Double unders
15 knees to elbows
20 Double Unders
Hang Snatch + Snatch
Max for Day
5 Rounds for Time:
9 Barbell Row 155/95#
18 Wallballs 20/14″
Why is Shankle so badass? Is it because he trains like an animal every day? Because he’s a former marine turned National Olympic Weightlifting champion and hero? Or because he push presses your back squat for a set of 5?!?!
Back Squat
Establish a 5RM
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pullups
Event 5 aka the Snatch Ladder event. Some ugly stuff, some down right technically illegal stuff if competing in weightlifting, and a couple decent pulls thrown in. Overall nothing crazy impressive per pound of bodyweight.
We will have Monday hours from 10am till 12pm. Anyone for beer after? If so leave a comment under this post.
Clean and Jerk
Max for Day
For Time:
25 Burpees
3 Rounds
15 Ring Dips
50 Double Unders
25 Burpees
Closed on Saturday as we’ll be attending the North East CrossFit Regionals
L-Sit
Yes L-Sit, it was a games event, maybe we should do it from time to time. 3 Rounds, max time. Rest as needed.
-Then-
Row for distance. 5 rounds, 1 minute on, 2 minutes off.
-Then-
3 minute AMRAP:
Double Unders
Press
3 x 3
For Time:
Run 400m
40 Pull-Ups
20 Push Press 115/75
Run 400m
30 Pull-Ups
15 Push Press
Run 400m
20 Pull-Ups
10 Push Press
170 pound Lu Xiaojun with an easy 330 pound snatch double!
Snatch
5 x 2
15 minute AMRAP of:
3 Power cleans @ 155/105#
6 Push-ups (hand release)
9 Air Squats
Stretching
Some gyms do a specific organized warm-up workout or stretching everyday. Why don’t we? This is where you have to learn your body and become somewhat self reliant. Not everyone has the same flexibility/warm-up issues that need to be addressed. I have extremely tight hips but my ankles are pretty flexible. So most of my time will be spent on hips and basic range of motion movements. Lots of people have tight ankles though and should focus on that area or maybe the thoracic area. Learn to identify what movements are difficult for you and then address the area that makes that movement difficult.
What kind of stretching or warm-up should I do? Lots of studies have shown that static stretching before a workout has increased the likelihood of injury as well as decrease performance and muscle power. Think about it, your stretching your muscle to it’s max limit and the body responds by making that muscle tense and contracted. Stretching should be done while still warm and after the workout after the muscles have already been exercised. Which again leads to what kind of warm-up should you do?
Foam rolling is great prior to a workout. Always roll core to extremity. Foam rolling prior to a workout can help to decrease muscle density and allow for better warm-up. Rolling after a workout may help to aid in recovery from strenuous exercise.
Next is AIS or active isolated stretching. The Active Isolated Stretching technique involves the method of holding each stretch for only two seconds. This method of stretching is also known to work with the body’s natural physiological makeup to improve circulation and increase the elasticity of muscle joints and fascia. How is this different from normal stretching. In normal stretching you can sometimes hold a position for 10-30 seconds.
Last is PNF or proprioceptive neuromuscular facilitation. This one requires a partner and is similar to what a physical therapist may do. It is often a combination of passive stretching and isometrics contractions. PNF is used to supplement daily stretching and is employed to make quick gains in range of motion to help athletes improve performance. Good range of motion makes better biomechanics, reduces fatigue and helps prevent overuse injuries. A popular style is when a someone will help stretch you to a particular range of motion and you then apply pressure against them for about 6 seconds before it gets moved further into range.
Front Squat
5 x 3
12 minute AMRAP of:
7 Strict Pullups
14 Goblet Split Squats 53/35# (Demo)
21 V-Ups
On Saturday when we came back from lunch, Jon North was sneaking in a snatch session. He worked up to 160kg but Clarked his first attempt and dropped back down. However, when our instructor came in and said he was going to video him and send it to Phil Sabatini Jon decided to take another attempt at 160 for Phil. Jon North’s good friend and competitor Phil Sabatini is supposedly retiring from the sport of weightlifting following the Pan American Championships. He gave a short speech and proceeded to miss his second attempt, but immediately asked for 1 minute and another try. You could sense how much it meant to him to make the lift for Phil and it was a thrill to see someone snatch 352 pounds in person. Unfortunately my phone flipped the video all weird. Below that is a routine snatch of 130kg/286 pounds from earlier in the session before everyone got back.
What’s your biggest weakness? Work on it for 15 minutes.
3 Rounds
50 Double Unders
30 No Legs Wallballs 14/8
10 Deadlifts (225,155)
The wallball will be performed as usual just without squatting. All arms and shoulders.
Glenn Pendlay posted this on facebook…
“Shankle did 150/180. Donny fractured a vertebrae at nationals, and has been in a lot of pain training. He was determined to do what he could to help the US earn our spot even if it did not end up with him getting that spot. Even in his injured state the coaches determined that he was a better bet at getting the required team points than the alternatives. He gutted it out with a lidocaine shot into his back between snatch and clean and jerk, and it looks like he ended in 6th place earning us 20 points, and almost guaranteeing us our mens Olympic spot. We will know for sure tomorrow, but right now it looks like we got it.”
Shankle usually snatches closer to 165 and clean and jerks around 205-215. He trained for Pan Ams and competed with a fractured vertebrae! What an inspiration!!!
