04Sep13. Wed.

BBG  (Pick one OLY  movement)

Compare 1-3 to 130717.

1) Power Snatch: Find Max UB Triple in 10 min.
2) Power Clean: Find Max UB Triple in 10 min
3) Jerk From Rack/Boxes: Find Max Triple in 10 min (you may drop bar on boxes each rep).

4a) 5X3 Clean Pull @110% of Max CJ - rest 60 sec.
4b) 5X4 DB Push Press + Lunge Each Leg (1 Push Press + 1 Lunge Each Leg = 1 Rep) - heaviest possible, rest 60 sec.

Conditioning

5X800m Run (90% or greater effort)

Rest 1:1

20aug13: Tuesday. Clean, squat, Run

BBG

1) 10 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk.

2) 3X1 @ 90% of max from above - rest 60 sec.

Note: Emphasize control when you return to the floor for each rep. You should feel the weight change in the foot as you move from the hang to the start position and back up.

Strength

1) Back squat: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% - rest 2 minutes.

2) Front squat: 1X5 @ 60%, 70%, 75%, 80% - rest 2 minutes.

Conditioning

5 X Run 800m - rest 1:1

15Apr13- TAX Day, mythical de-load week.

It is technically a deload week for the outlaw, but i'm only in M-W so its not for me.....

BB GYM

15min to find 1RM Snatch (or just snatch skill work)



Conditioning

"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

20mar13: Wed, cycle concludes 13.3 is next

i am tempted to skip the BBG w/ the way my shoulders feel and do some crazy metcon, but we'll see.

BB Gymnastics

1) 5×3 Hi-Hang Snatch - heaviest possible, rest 60-90 sec. DEMO VIDEO

2) 5×3 Hi-Hang Cleans + 1 Push Jerk - heaviest possible, rest 60-90 sec. DEMO VIDEO

*Notes: Three Hi-Hang Cleans should be performed, then one Push Jerk after the final Clean.

Conditioning

For time:

Run 800m
40 KBS 24/16kg
Run 800m
40 KBS 24/16kg
Run 800m

Goal is unbroken swings and negative splits on your 800s

Tuesday: Speed Work con't

Speed Day:   Get Inspired

6 x 800M 400M recovery between




Bonus WOD:  1min of each of the following.  Total reps
Push ups, pull ups, sit ups, squats (any order)