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

21Oct13: Final stretch of the cycle. Jump back on if you were away.....

BBG
1) 15 minutes to establish a 3RM Pause (3 counts @ bottom of knee) Snatch.

2) Pause (3 counts @ bottom of knee) Snatch: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1

3a) 3X5 Snatch Grip Deadlift with Pause at Bottom of knee (5 counts) – heaviest possible, rest 60 sec.
3b) 3X5 Pendlay Row – heaviest possible, rest 60 sec.


Conditioning
10 min AMRAP of:
100′ Shuttle Run (50′ down/50′ Back)
30 Lateral Jumps 14″
100′ Shuttle Run (50′ down/50′ Back)
15 C2B Pull-ups

12Aug13: Monday.- Snatching.

BBG

1) 15 minutes to establish a 3RM Pause Snatch (pause three counts at the bottom of the knee).

Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.

2) 3X3 Pause Snatch @ 90% of 3RM from #1 - rest 90 sec.

3a) 5X2 Snatch First Pull (top of knee) - absolute heaviest possible, rest 60 sec.
3b) 5x5 Bent Over Row (straps should be used) - heaviest possible, rest 60 sec.

Note: Make absolutely sure that every portion of the First Pulls perfectly mimics the bar track of your Snatch—especially the isometric portion.

Conditioning

(this is gonna hurt)

5 rounds for reps of:

20 sec. ME DB Push Press 60/40#
10 sec. Rest
20 sec. ME C2B Pull-ups
10 sec. Rest
40 sec. ME Burpee Box Jumps 24"
20 sec. Rest

23July13: Tuesday. Not a squat day (oops late post)

BBG

5X3 Cleans (touch & go) + 1 Jerk – heaviest possible, rest 60-90 seconds

Strength

1a) 4X5 Split Press – heavier than last week (absolutely no heaving), rest 60 sec.DEMO VIDEO
1b) 4X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO

Conditioning

60 C2B Pullups for time*

*EMOM including the first minute - 5 Burpee Over-the-Box Jumps 20" (no touch on top- adjust box height as needed)

05jun13: Wed. Clean, Jerk....

BB GYM

10 x 1 Hi hang clean + 1 Jerk

Conditoning

20 Burpee Over-the-Box Jumps 20"
40 GHDs

20 Burpee Over-the-Box Jumps 20"
40 Row for Calories
20 Burpee Over-the-Box Jumps 20"
40 C2B Pullups
20 Burpee Over-the-Box Jumps 20"

29May13: Form + Strength -> carryover into conditioning

BBG

1) Every 30 seconds for 3 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%

*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) Every 30 seconds for 3 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 75%

Conditioning

For time:

20 Pistols (alternating)
20 DB Snatches (alternating) 50#
20 Pistols (alternating)
20 DB Snatches (alternating) 50#
20  Box Jumps 24""
20 C2B Pullups
20 Box Jumps 24"
20 C2B Pullups

---

06May13: Monday. We are TRAINING

The cycle for a bit will look like this
M:   Snatch + Conditioning
T:    Squat + Conditioning
W:   C & J + Conditioning
F:    DL, BP + Conditioning

We will move the needle.

BBG

1) 7X1 2-Position Snatch – heaviest possible, rest 60 sec.

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang - approximately 2" from the floor.

Conditioning

For time:

30 Push Press 135/95#
30 Over-the-Box Jumps 30/26" (touch top)
30 C2B Pull-ups
30  HSPU (6/4" to Ab-Mat)

26Apr13: Friday. Bring it on

I am not sure when i'll be able to do this.  maybe end of day??

10 minutes to establish a 1rm Snatch.
-then-

1X20 HBBS
*Notes: This should be a maximal set. The recommendation is to use approximately 70% of 1RM for this first week. Make sure to hit absolute depth with every rep.
-then-
For time:
20 C2B Pull-ups
2 Push Jerks 155/105#
15 C2B Pull-ups
4 Push Jerks 155/105#
10 C2B Pull-ups
6 Push Jerks 155/105#
5 C2B Pull-ups
8 Push Jerks 155/105#

18Mar13: Monday. The usual. Train Hard

BBG

1) 7X1 3 First Pulls + 1 Hang Snatch - heaviest possible, rest 60 sec.

Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees). Do not let the BB rest on any portion of the leg before the Hang Snatch.

Skill/Midline

1a) 3X10 Strict T2B- rest 60 sec.
1b) 3XME "Nose & Toes" Handstand Holds - rest 60 sec.

Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5" from the wall.

Conditioning

10 minute ascending round AMRAP of:

3 Hang Clean to Thrusters 135/95#
3 Burpee Box Jumps 30/24"
3 C2B Pull-ups
6 Hang Clean to Thrusters 135/95#
6 Burpee Box Jumps 30/24"
6 C2B Pull-ups
9 Hang Clean to Thrusters 135/95#
9 Burpee Box Jumps 30/24"
9 C2B Pull-ups
12...

27Feb13. Wed. Lets get high (high-hang that is)

BB Gymnastics

1) 7×1 High-Hang Snatch – heaviest possible, rest 60 sec. DEMO VIDEO

2) 7×1 High-Hang Clean + 1 Push Jerk – heaviest possible, rest 60 sec. DEMO VIDEO

Conditioning

7 rounds for total working time of:

100m Shuttle Run (10m increments)
14 KB Snatch @ 32/24kg (7 each arm, any order)
14 C2B Pullups

Rest 1:1

22Feb13: Friday. DL and Bench Day.

Strength

1a) 5X2 Top Pull Deadlifts @ 90% - rest 60 sec. DEMO VIDEO
1b) 5X3 Bench Press w/ chains @ 55% bar + 25% chains - rest 60 sec.

Notes: The barbell should be loaded with 55% of 1rm, then 25% of the 1rm should be added in chain weight.

2a) 3X5 Tempo Supinated Weighted Pull-ups - heaviest possible, rest 60 sec.

Notes: The movement tempo should be up quickly, 3 count pause with chin over the bar, and 3 count descent before exploding back up. DO NOT use a weight that will not allow you to keep tempo.

2b) 3X10 Strict Weighted GH Raise - heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

Conditioning

30 KBS 32/24kg
30 Wall Balls 20/14#
30 C2B Pull-ups
Row 1k (if solo), or 150 DU or 800M run
20 KBS 32/24kg
20 Wall Balls 20/14#
20 C2B Pull-ups

For time.

Midline/Recovery

3X25 Reverse Hypers - medium, rest 60 sec.

14Dec12: Friday Its gonna be a good day (UPDATED

Updated so MRod and SanFran can destroy me in a conditioning session that contains one of my GOATs!

Strength

1) Every 45 seconds for 7:30 (22 total reps):

2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) Bench Press: 1X8 @ 70%, 1X5 @ 80%, 2X3 @ 85%, 3X2 @ 90% – based off 1RM
, rest 60+ seconds.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

3RFT:
400M run
5 135# Squat Cleans
10 HSPU
50 DU

Midline

1a) 3XME UB T2B - rest 45 sec.
1b) 3X10 Reverse Hypers - heavy, rest 45 sec.

30Nov12: Friday-Strength and some Tough Conditioning.

Strength

1) Every 15 seconds for 5 minutes (21 total reps):

1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

If setting up bands is a bit too difficult I would set up bar w/ about 75-80% of 1RM

2) Bench Press: 1X8 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 100% – based off heaviest set from 121116, rest 60-90 seconds.
These % are based on a date we were on 'holiday' which was a 7x2 'as heavy as possible'.   Based on this you may want to base it off your 1RM and subtract 10%.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

3 rounds for total reps of:

1 min ME Burpee Over-the-Box Jumps 24" (touch on top required)  OR Double Unders (user's choice)
1 min ME C2B Pullups
1 min ME DB Ground to Overhead 50/35#  (G Sully's favorite )
*Rest 1 minute.

Midline

5 min alternating BB TGU 95/65#

(not for reps, but perfect form)

30Oct12: Tuesday....

BB Gymnastics

1) Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 3X1 @ 90%, 1X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.     (10-12min)

NOT DOING THIS WEEK

2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. DEMO VIDEO

Strength

High Bar Back Squat:

High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – rest as needed.

(10-15 min)

Conditioning

3 rounds for time of:

Run 400M
21 C2B Pullups (ouch)
12 Deadlifts 275/185#

02Oct12: Wed is Funday

BB Gymnastics

1) 5X2 Snatch off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 5X2 Clean off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Strength/Conditioning

1a) 3X10 Seated DB Shoulder press – heaviest possible, rest 30 sec.
1b) 3X10 Strict Weighted Chest to Bar Pullupsx – heaviest possible, rest 30 sec.
1c) 3X20 BB Stepups 20" (front rack)– heavy, rest 30 sec.
1d) 3X10 Strict Weighted GH Raises – heavy, rest 30 sec.

Notes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended.

24Sep12: Monday Hang Snatch

BB Gymnastics:

1) 7X2 Hang Snatch - heaviest possible, rest 60 sec.
2a) 5X3 3-Stop Snatch Pull - heavy, rest 60 sec. DEMO VIDEO
2b) 5X3 Heaving Snatch Balance - heavier than last week, rest 60 sec.

Skill

5 minutes Handstand/Handstand Walk practice.

Notes: Try to spend the majority of this time inverted. If you can only get into a handstand against a wall, then try to play with balancing just the wall. If you can freestand, then attempt to walk. If you can walk practice turns. Etc.

Conditioning

Run 400m
21 C2B Pullups
12 DB Thrusters 55/35#

Run 400m
15 C2B Pullups
9 DB Thrusters 55/35#

Run 400m
9 C2B Pullups
6 DB Thrusters

I'm gonna modify the OUTLAW Way a bit so we (or me) are not going overhead three days in a row AND we try to keep things under an hour