06Nov13: Wed. Work not getting any easier...... probably wish the gym was closed again

BBG
1) 10 minutes to establish a Max UB 3-Position Power Snatch (floor, 2″ from floor, top of knee – this should be performed as an unbroken complex).

2) 10 minutes to establish a Max UB 3-Position Power Clean (floor, 2″ from floor, top of knee – this should be performed as an unbroken complex).

3) 10 minutes to work to a near maximal Jerk Triple from blocks/rack (each rep may be dropped).





Conditioning
“Granite Games 6.1″
For time:
Row 500m
-then-
21-15-9 of:
Wall Balls 20/14#
Pull-ups

03Sep13. Tuesday. Squatting, Warning % are high.

BBG

1) 10 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)

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

Strength

1) HBBS: 1X8@65%, 1X6@75%, 1X4@85%, 1X4@90% – rest 2 minutes (or more if necessary).

2) Front squat: 1X5 @ 70%, 1X4@80%, 1X3@85%, 1X3@90% – rest 2 minutes (or more if necessary).

Conditioning

3 rounds for time of:

50 Double-Unders
50' Walking OH Lunges 115/75#  (pick a manageable weight)
25 Burpees

09July13: Tuesday. Ahhh, no squats today!

BBG   (10-12 min)

5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds

Strength   (15min)

1a) 4X5 Split Press - heaviest possible (absolutely no heaving), rest 60 sec. DEMO VIDEO
1b) 4X5 Pendlay Row - heaviest possible, rest 60 sec. DEMO VIDEO

Conditioning    (10min)

2 minutes ME Muscle-Ups

-then-

6 minute AMRAP of:

50 Double-Unders
15 Burpees

-then-

2 minutes ME Muscle-Ups

12Feb13: Tuesda. The work don't stop

BB Gymnastics

1) 7X1 3-Position Clean (low to high) + 1 Jerk (after 3rd Clean) - heaviest possible, rest 60 sec.
2a) 3X5 Push Press - absolute heaviest possible, rest 60 sec.
2b) 3X5 Pendlay Rows - heaviest possible, rest 60 sec. DEMO VIDEO

Strength

HBBS (based off 130129): 3X5 @ 70%, 3X3 @ 80% - rest 2:00 minutes.

*Front Squats will appear here every other week for this cycle (but obviously not today).

Conditioning

1 min Max Distance HS walk or hold
-then (no rest)-

3 rounds for total reps of:

1:00 ME KBS 24kg

Rest :30
1:30 ME Burpee Box Jumps 24"  "
Rest :30
1:00 ME DU
Rest :30

-then-

1 min Max Distance HS Hold

18Dec12: Tuesday. Gymnastics and Squats...

BB Gymnastics

1) 5X2 3 Position Snatch (low to high) – heavier than last week, rest 60 seconds, DEMO VIDEO
2) 5X2 3 Position Clean + 1 Push Jerk (low to high) – heavier than last week, rest 60 sec.
3a) 3X3 5-Step Duck Walk - medium/heavy, rest 60 sec. DEMO VIDEO
3b) 3X5 Push Press - heaviest possible, rest 60 sec.

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.

Strength

Back Squat: 3X10 – absolutely heaviest possible each set, rest as needed.

Conditioning    Complete A or B

(A)

Complete 2 cycles of...

4 round Tabata of:

Row for Calories OR Airdyne for Calories (Airdyne is the preference)

*Rest 1 minute.

4 round Tabata of:

Burpees

*Rest 1 minute.

(B)

Fran

21-15-9

95/65 Thrusters

Pull ups

04Dec12: Tuesday (WORK WORK WORK)

BB Gymnastics

1) 5X1 3 Position Snatch @ 75% (low to high) - rest 60 seconds, DEMO VIDEO
2) 5X1 3 Position Clean + 1 Push Jerk @ 75% (low to high) - rest 60 seconds

Strength

1) Back Squat:
-Every 30 seconds for 4:00 minutes - 1 rep @ 85% (9 total reps)
-Rest exactly 2 minutes.
-Every minute on the minute for 4:00 minutes - 1 rep @ 90% (5 total reps)

2) 5X3 Front Squats (3 count pause on 1st rep) - heaviest possible, rest 60-90 seconds.

Conditioning  (you can stagger start this so 3 can go through at a a time, start after the min rest)

2 min ME Row for Calories

-rest 1 minute

4 min AMRAP of:
15 Pushups (hand release)
10 T2B

-rest 1 minute

4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups

-rest 1 minute

2 min ME Row for Calories