04Nov13: Monday- Not a beginner work out, bring your big boy pants Mudder fruckers

BBG
1) 15 minutes to establish a 3RM UB Hang Snatch (top of knee).

2) Hang Snatch: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1 – rest as needed.

3a) 4X3 Snatch High Pulls from Blocks @ 110% (of max Snatch) – rest 60 sec.
3b) 4X45 sec. Bench Row Holds (use DB or KB in each hand) – heaviest possible, rest 60 sec.


Conditioning
Time to beat: Elisabeth Akinwale – 7:03.  (hahhahahahahaha  that is probably my t2b time) 

For time:
45 TTB
-then-
3 rounds of:
15 Deadlifts 235/155#     (or 80% your 1RM clean weight)
15 Back Squats 235/155#
*Notes: Use one bar for this workout, and racks may NOT be used. The bar must be must be taken from the ground and placed in the back rack to perform Back Squats. If your 1RM Clean & Jerk is less than 250/165#, scale to 205/140# (or as needed).

26Aug13. Week 4 of the cycle

BBG

1)      10 minutes to find a 3RM Hang Snatch (top of knee) - these should be UB, do not drop the BB between reps.

2)       3x3 @ 95% of Max from above - rest 90 plus seconds.

3a)   4X3 Snatch High Pulls @ 110% of Max Snatch - rest 60 sec.
3b)    4X 45 sec. Bench Row Holds (use KB or DB in each hand, hold at finish of concentric contraction with chest on bench) - heaviest possible, rest 60 sec.

Conditioning

4 rounds for total time (of runs) and reps:

Run 400m (all out)
ME UB Push-Ups (chest to ground)

Rest 2:00 between rounds.