11Nov13. Could this be the day.

A bit out of order, but thats ok.

1) 10 minutes to establish a 1RM Snatch Balance.

This is a Snatch Balance anyway possible. As a reference point, the goal is to Snatch Balance 120%-130% of your max Snatch.

2a) 3X3 Snatch Balances @ 80% of 1RM from #1 – rest 60 sec.
2b) 3X3 Snatch Pull from Boxes at Bottom of the Knee @ 110% of max Snatch – rest 60 sec.





Strength
2) 30 minutes to establish a 1RM HBBS.
Notes: The Snatch work should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

02Aug13: Ding, Ding, DIng, Ding. Test day. Test day

1) EMOM for 5 minutes:

2 Hang Squat Cleans @ 70%

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.

2) 30 minutes to establish a 1RM HBBS.

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

19Jun13; Wed. Testing continues. Find your form.

BBG

1) 15-20 minutes to establish a 1RM Snatch.

2) 15- 20 minutes to establish a 1RM Clean & Jerk.

THATS IT!  

22May13: C&J PR Time.

BB GYM

Spend 20min working up to a 1RM.





Conditioning

3 rounds for time:
Run 400m
14 Ring Dips
7 Power Clean & Jerks 165/105#

20May13. Monday. Find your max and the get some conditioning in.

BB GYMNASTICS:

20min to find 1RM SNATCH

Keep good form.  IF you have trouble, go down, and come back up.

ARMS DON'T Bend until full hip extension See....

Conditioning

4 rounds for total working time of:

Row 500m
5 Burpee Muscle-Ups  (or attempts)  ***
14 DB Snatches (alternating) 50#

Rest 1:1

**  SUBSTITUTION-  5 x 1 Burpee pull up + 1 K2E.    (burpee pull up then K2E =1 rep)



I need to work at this:

08Feb13: Friday. Final's from Test week

Tests-    YOU CAN Perform these in any order.....



1) 10 minutes to establish a 1rm Push Press.

2) 1 attempt, ME UB Muscle-Ups (a mulligan may be taken).

3) 1 attempt, ME UB Double-Unders (a mulligan may be taken).

4) 10 minutes to establish a 1rm Bench Press.

5) Row 2k for time.

05Feb13: Test week. Day 2

Strength
20 minutes to establish a 1RM HBBS.

Conditioning
Prep:
Run 400m @ 75% – rest 3 minutes.
Run 400m @ 85% – rest 4 minutes.
Run 400m @ 90% – rest 5 minutes.

Test:
Run 400m – all out.

30Jan13: Wed end the cycle strong

BB GYM

Spend 20min finding your 1RM Snatch

Spend 20min finding your 1RM Clean and Jerk

Conditioning

Choose one…

Row: 3X1000m – rest 1:1 –

Run: 4X800m – rest 1:1 –


PART 3 of Good Reading: 

(Dr. Outlaw is posting it tonight, so you won't see it till tomorrow.)

Friday: 20apr12 Snatch/Jerk PR?

Spend 15min finding 1RM Snatch   (No more than 5 'attempts')
Spend 15min finding 1RM Clean and Jerk   (No more than 5 'attempts')

Note-  attempt is considered after warmup.  So do a few reps to get form burned in then start first attempt around 80-85% of previous 'max'.

THEN

21,15,9

225# DL
24"  Box Jump

(Should be 315/30 but i'm mortal and want to try this at a higher intensity)