02Sep13: LABOR DAY. Enjoy the driveway

1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).

2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 - rest 90 sec.

3a) 5X3 Snatch High Pulls @ 115% of #1 - rest 60 sec.
3b) 5X6 Pendlay Row - heaviest possible, rest 60 sec.

Conditioning

3 rounds for time and reps of:

3:00 to complete-

Run 400m (all out)
ME Push-Ups in the remaining time

Rest 2:00 after each round

28nov12: Wed. Less Work than Yesterday.

Tuesday's are always the hardest (with Mondays and Fridays).  Of course toda will still take you awhile....

I will be in OSH today so will be making this up Thursday (maybe).

Notice the 'perfect' on the 3 stop pull?  THAT means burn that form in...

BB Gymnastics

1) Every 30 seconds for 5 minutes:

1 Power Snatch @ 80% (of max Snatch any style)

2) Every 30 seconds for 5 minutes:

1 Power Clean @ 80% (of max Clean any style)

Strength

1a) 4X3 3 Stop Snatch Pulls – heavy but perfect, rest 45 sec. DEMO VIDEO
1b) 4X5 Pendlay Rows – heavier than last week, rest 45 sec. DEMO VIDEO
1c) 4X5 Split Press – heavy, rest 45 sec. DEMO VIDEO

Conditioning

Choose one…

Row: 3X1K – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Either choice, try to avoid this......

18Sep12: Tuesday - squat's are back! New % off your PR!

BB Gymnastics

1) 7X1 3-Position Clean + 1 Jerk (floor, hang, hi-hang) – heaviest possible, rest 60 sec.

2a) 5X3 Hang Clean Pull (aka Clean Shrug) – heavy, rest 60 sec. DEMO VIDEO
2b) 5X3 Push Press – heaviest possible, rest 60 sec.

Strength

High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% - rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

Conditioning

Courtesy of compWOD

5-4-3-2-1 of:

Clean & Jerk 165/115#
Muscle-Ups

For time.



ARLINGTON WOD:

BB GYM-  Same
Strength-  If not at 'Y', do Front squats w/ an appropriate weight (clean from floor).   Pause for 3 count at bottom.  Drop% down from 1RM Frt Squat to 50, 55, 60%. (saving the cement floor).
Conditioning-
5-4-3-2-1   
135# Hang clean & Jerk
Clapping Push up (figure out how to get rings or pull up bar in garage!)