Friday 010116

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Happy New Year every one… I’m not huge on inspirational quotes, marketing ploys, gimmicks, etc. In the real world there isn’t much that can overcome good old-fashioned work and dedication, and a lot of what I program is based on that. So this year I would like us to create a motto for the upcoming season representing what we stand for, believe and feel for this new year ahead of us.

Be apart of Team IronGrip family. If you have any suggestions feel free to email, post, facebook, etc… As a crew we’ll discussed our options heading into the new year.

WOD:

BBGYMNASTICS:
Clean – 2 position Clean (High Hang/low hang below the knee) – AHAP
*The point is not to go heavy but to work proper positioning, foot work, and speed under the bar.

STRENGTH:
Front Squat: 5×3 @80-90% of your 1RM Every 90 seconds (Start your sets at 0:00/1:30/3:00/4:30/6:00)
Start @80% and move up if it feels fast. Whether you increase, stay the same, or decrease from a higher weight for the rest of them should be based on feel.

METCON A:
CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups
*The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

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Thursday 123115

IronGrip Warriors!
IronGrip Warriors!

I love coaching this sport. This site began, back in March 5,2015 because I wanted to help others get stronger, get faster and achieve their goals, and I wanted to test my concepts. The fact that you would share in my ways is completely unexpected, and has been a massive amount of fun. As a matter of fact, working with and for you guys has been a massive amount fun. I’ve said it before and I’ll say it again, this is a job that happened by accident, and it’s the best job in the world.

We have not, and never will, master the exact formula for success in this sport. However, we will never stop trying, and every day that comes and goes we know we are getting closer. Just like the hours upon hours that you all spend with the cold Iron in your hands, trying to achieve the skill to add numbers to your PRs—we will be reviewing our growing sources of data, staring at the “Coach’s Eye” endlessly, bugging Colin Burns (jtsstrength) and Danny McDermott (USAW Senior Coach) with questions, and doing anything possible to continue to bring those of you who have given us your sweat and trust, the best possible chance for success in the sport.

Here are some key dates you need to know:

  • ​Open registration begins – January 14th
  • The Open:
    • 16.1 – February 25th – 29th
    • 16.2 – March 3 – 7
    • 16.3 – March 10 – 14
    • 16.4 – March 17 – 21
    • 16.5 – March 24 -28

I am more than excited for 2016. Feeling refreshed, renewed, and dedicated to all of you, our athletes, kicking a whole new level of ass.

Win Everything! Leave None Alive!

WOD:

Rest Day!

 

 

Wednesday 123015

Keep in mind the extra piece doesn’t always belong at the end. Slide it in where it makes sense. E-mail your photos and videos to coach@irongriptrainingsystem.com.

BBGYMNASTICS:
Snatch – 5×3 @80-90% Every 90 seconds (Start your sets at 0:00/1:30/3:00/4:30/6:00)
*Drop and reset each rep. Start @80% and move up if it feels fast. Whether you increase, stay the same, or decrease from a higher weight for the rest of them should be based on feel.

STRENGTH:
Shoulder Press – 15 min to establish a 1RM

METCON A:
3 rounds of:
10 Front Squats 205/135# (no racks)
50 Double-Unders
15 KB Swings (70/44)

INTERVAL WORK:
15 min AMRAP:
15 Double DB Clean and Jerk (55/35) (low hang to the top of the knee)
25 Assault Bike Calories
*Rest 1:30 Seconds

ENDURANCE WORK:
6 Rounds
6x30m touch and go sprint (180m per round)
*Rest 1:30 between efforts

ACCESSORIES:
6 min EMOM:
3 strict HSPU + 3 pull ups

Tuesday 122915

Andrew hustling Ring Muscle ups at the Reindeer Games in Del Mar Fairground. Nice job kid!!
Andrew hustling Ring Muscle ups at the Reindeer Games in Del Mar Fairground. Nice job kid!!

The order you see won’t be the same for everyone. If you struggle with back to back conditioning pieces, play with the order to maximize intensity. Keep in mind that any extra piece doesn’t always belong at the end. Slide it in where it makes sense… even if its the next day. E-mail your photos and videos to coach@irongriptrainingsystem.com. We want to hear from/see you guys.

BBGYMNASTICS:
1) 10 min. to establish a 2RM Clean from blocks (at power position) + 1 Jerk (after 2nd Clean).
2) 6 min EMOM – 2 Cleans from blocks (at power position) + 1 Jerk @ 80% of max double from #1.

STRENGTH:
Deadlift – 15 minutes to establish a 1RM

METCON A:
10 min AMRAP:
12 Dumbbell Thrusters 55/35
12 Toes to bar

INTERVAL WORK:
10 MIN EMOM:
Even: 20 Box Jumps (24/20″)
Odd: 3 Rope Climbs

ENDURANCE WORK:
2K ROW x2
*Rest 4 minutes

Monday 122815

E-mail your photos and videos to coach@irongriptrainingsystem.com. We want to hear from/see you guys.

BBGYMNASTICS:
1) 12 min to establish a 2RM Snatch from blocks (at power position).
2) EMOM for 6 min – 2 Snatches from blocks (at power position) @ 85% of max double from #1.

STRENGTH:
BACK SQUAT – 15 min to establish a 1RM

METCON A:
AMRAP in 12 Minutes:
12 Overhead Squat (135/95)
15 HSPU (no standards)
100 Double-Unders

METCON B:
3 Rounds
5 Clean and Jerk (185/120)
5 Bar Muscle-ups
300m Row

ENDURANCE WORK:
30 Assault Bike Calories
30 Bar-Facing Burpees
*Rest 1:00
20 Assault Bike Calories
20 Bar-Facing Burpees
*Rest 30 sec
10 Assault Bike Calories
10 Bar-Facing Burpees
ME UB Ring Muscle-Ups