28Oct13. Not much to say go get it

BBG
1) 15 minutes to establish a 3RM Snatch + Hang Snatch + OHS (1 rep = 1 SN + 1 Hang-SN + 1 OHS).

2) Snatch + Hang Snatch + OHS: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1 (perform ONE rep of 3RM from #1 at the listed percentages).

3a) 3X3 Snatch High Pulls @ 100%-110% (of max Snatch) up to sternum height – rest 60 sec.
3b) 3X10 GHD Hip Extension – rest 60 sec.



Conditioning
For total reps.
EMOM for 10 minutes (beginning @ 0:00):
12 Burpees
After completing 12 Burpees, with the remainder of the minute complete:
ME Double-Unders
*Score is total number of Double-Unders.


(I May be doing this sunday night.   have to get kids on school bus!!!)

23Oct13: Wed Clean and Jerk day.....

BBG
1) 15 minutes to establish a 2RM Pause (3 counts @ bottom of knee) Clean & Jerk.
2) Pause (3 counts @ bottom of knee) Clean & Jerk: 1X1@90%, 1X@95%, 1X1@100% of 2RM from #1

3a) 5X3 Clean Deadlifts with pause at bottom of knee – heaviest possible, rest 60 sec.
3b) 5X5 DB Push Press – heaviest possible, rest 60 sec.



Conditioning
3 rounds for time of:
10 dB Cleans (50#)
20 Wall Balls
50 Double-Unders

24Sep13. Probably missigng HBBS & Frt squats by now

BBG
12min to work up to heavy single hi-hang clean and jerk.
Focus is speed under bar!

CONDITIONING
5RFT
50 DU
15 burpees
5 Power Cleans (80% 1RM)

Rest 1:1

10sep13. Tuesday. Shit getting heavy

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) HBBS:

6	70%
6	80%
6	90%
6	95%

 2) Front Squat:

5	65%
4	75%
4	80%
4	80%

Conditioning
3 rounds for time of:
5 HSPU
20 Pullups
75 Double-Unders

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

21Aug13: OPTIONAL WORK WED

I am a bit beat up so today is 'optional work wed'.   I am 90% sure I may run and do DU work.

OR you could do this:


1) 12 minutes to establish a 3RM Hang (top of knee) Power Snatch.

2) 12 minutes to establish a 3RM Hang (top of knee) Power Clean.

3) 12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk Work (from blocks or rack).

4a) 5X3 Clean Pull from blocks (bottom of knee) @ 110-115% of 1RM Clean: 5 sets of 3 @ 110%-115% - rest 60 sec.
*Make sure to begin the pull by driving with the legs through the heels.

4b) 5X3 Heaving Snatch Balance - heaviest possible, rest 60 sec.
*Make sure to move feet from pulling position to catch position.

Conditioning

DU work out.   Where you at with this?

19aug13. Monday Snatch and stuff

BBG

1) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2" from floor- to the hang at the top of the knees).

2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 - rest 90 sec.

3a) 5X2 Snatch First Pull (top of knee) - heavier then last week, rest 60 sec.
3b) 5x5 Pendlay Row - 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

7 rounds for total reps of:

2 minute AMRAP of-

30 Double-Unders
ME Strict Pull ups (7 cap)
ME Burpees

*Rest 1 minute.

Notes: The cap on Pull-Ups is 7 reps. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.

29Jul13: 1st squat cycle is over.

BBG

1) Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses.

2) EMOM for 5 minutes - 1 Snatch @ 90% of max from #1

3a) 3X5 Snatch First Pulls (3 second pause at the knees) - heaviest possible, rest 60 sec. DEMO VIDEO
3b) 3X5 Non-Heaving Drop Snatch - heaviest possible, rest 60 sec. DEMO VIDEO

Conditioning

For total reps:

2:00 ME Double Unders

Then (no rest)-

3:00 ME Wall Balls 20/14# (attempt as many as possible UB - do not gameplan)

Rest 2:00-

3:00 ME KBS 24/16kg (attempt as many as possible UB - do not gameplan)

Then (no rest)-

2:00 ME Double-Unders

15July13. Monday. Week 2 (of 16) squat intensive weaks.

BBG   (15min)

7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds

Strength   (20 min)

Smolov 2/1 – Click Here for Smolov Calculator

*If last week's squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

HBBS 6X6 @ 70% Plus – rest at least 2 minutes

Conditioning   (15min)

3 rounds for time of:

50 KBS 24/16kg
100 Double-Unders

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

12Jun13: Break from the norm

12 minutes to establish a 1rm Power Snatch.

-then-

3 rounds for time of:
30 KB Snatch + OH Lunge 24/16kg (15L/15R) DEMO VIDEO
40 Double-Unders

04Jun13: Tuesday is the day for WORK

Strength

5x5 FRONT SQUAT    Make them perfect.  Go as Heavy as possible

Conditoning

3 RFT

50 Double-Unders
20 HSPU (reg standard)
15 TTB

21May13: Tuesday. HBBS and some conditioning.......

5X3 Tempo HBBS @ 80% – rest 60 sec.

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.









-then-


For time:
50 Double-Unders
30 HSPU (reg standard)
20 TTB
50 Double-Unders
20 HSPU
15 TTB
50 Double-Unders
10 HSPU
10 TTB

17May13: Friday. Bring it today, The wknd is upon us.

Strength

1a) 3X10 Deadlifts @ 70% - rest exactly 2:00.
1b) 3X10 Bench Press @ 70% - rest exactly 2:00.

*Notes: A and B should be UB touch & go reps.

Conditioning

For time:

100 Double-Unders

40 TTB
30 HSPU (regionals standard)
20 Shoulder to OH 135/95#
90' Walking Lunges (front rack) 135/950#  (this will be interesting)

*If you have one, try to use an axle bar for this piece.

13May13. Monday. Training continues.

BBG

1) 7X1 3-Position Snatch – heaviest possible, rest 60 sec.

*Notes: Position #1 is the low-hang - approximately 2" from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar.

.

Conditioning

10 minute AMRAP of:

6  HSPU

30 (steps) BB Walking Lunges (front rack) 95/65#
60 Double-Unders

29Apr13: Snatch, drop, get up. Jump.

7X2 Hi-Hang Snatches – heaviest possible, rest 60 sec.
Can use boxes instead of hang if you choose.



VERTICAL TORSO, got one?

-then-

For time:
40 Burpees
50 Double-Unders
30 Burpees
50 Double-Unders
20 Burpees
50 Double-Unders

23apr13: Back to the gym after a lot of sitting.. (updated)

not sure if this is up in the rotation or if it was already done...

7X2 Tempo HBBS @ 75% – rest 60 sec.
*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.


-then-
For time:
100 Double-Unders
25 Pull-ups
15 GHDs

75 Double-Unders
25 Pull-ups
15 GHDs

50Double-Unders
25 Pull-ups
15 GHDs

17APR13- Wed. Finish strong

15min to find 1RM C&J

Then
(1) Outlaw Crossfit
21,15,9
OHS    95/65
Pull ups



(2)   JPs Pool Side Prep

20min AMRAP
5 HSPU
10 Bench Press (3/4 BW)
15 GHDs
20 DU

08April13: ooomph back at it.

BBG
1) Every 20 seconds for 4 minutes:
1 Snatch (full) @ 75%
*Rest 3 minutes.
2) Every 60 seconds for 8 minutes:
1 Snatch (full) @ 85%

Skill/Midline
1a) 3X25 UB GHD Sit-ups – rest 60 sec.
1b) 3XME Freestanding Handstand Holds – rest 60 sec.
1c) 3X20 Reverse Hypers – med/heavy, rest 60 sec.

Conditioning
For time:

100 Double-Unders
100′ OH BB Carry 135/95#
30 Pull-Ups
100′ OH BB Carry 135/95#
30 Pull-Ups
100′ OH BB Carry 135/95#

22Mar13: Friday 13.3

13.3:


12min AMRAP
150 Wall balls
90 DU  (get $10 rope here)
30 MU