25Oct13: Friday. Snathc, C&J, Squat. You have it all.

BBG

1. 3X3 Snatch from Blocks @ top of knee – use a heavy “working” weight, rest as needed.
2. 3X2 Clean & Jerk from Blocks @ top of knee  - use a heavy “working” weight, rest as needed.

Strength
1) HBBS: 1X5@60%, 1X5@65%, 1X5@70%, 1X5@75% – rest exactly 2:00.
2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart) – heavier than last week, rest 60 sec.

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3X8 Strict Weighted Pullups – rest 60 sec.
3b) 3X8  Strict GH Raise  – rest 60 sec. 

22Oct13: TUESDAY= squat day

Strength
1) Back Squat: 1X5@60, 1X5@65, 1X5@70, 1X5@75 – rest exactly 90 seconds (all sets should be fast and without a pause).
2) Front Squat: 1X5@60, 1X5@65, 2X5@70 – rest 2 minutes.
2a)  Body Weight Bench Press    5x ME

Example- week 10	10.21
day 1	1*5	60%	195	1*5	60%	150
	1*5	65%	210	1*5	65%	165
	1*5	70%	225	1*5	70%	175
	1*5	75%	245	1*5	70%	175

Conditioning
1:00 ME HSPU (regionals standard)
3:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME HSPU
2:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME HSPU

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

23August13. Friday. WORK

BBG  (pick one OLY movement)

1. Snatch from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed.
2. Clean & Jerk from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.

Strength

1) HBBS: 1X10@60%, 1X10@65%, 1X8@70%, 1X8@75%

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
2b) 4X8 Close Grip Bench Press (hands 12″ apart) – heavier than last week, rest 60 sec.

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3XME Strict Weighted Pullups @ 50% of last week's heaviest weight – rest 60 sec.
3b) 3X20 GHDs

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

10Jun13: Monday. EZ Snatch work. Hard Conditioning

7X1 Snatch up to 80% – rest 60 seconds, no higher than 80%
Concentrate on getting the form perfect

-then-


12 minute AMRAP of:
7 Power Clean & Jerks @ 155/105#
14 Front Squats @ 155/105#
Run 200m

24Apr13: Wed. A little bit of outlaw

BB GYM  (10min)
Power Clean + Push Jerk:
3X1 @ 70%,
3X1 @ 75%,
2X1 @ 80% – rest 60 sec.



STRENGTH (optional.   10min)
4X2 1&1/4 Front Squats – , rest 60 sec


-then-
4 rounds for total time of:
12 HSPU
Run 400m
Rest 1:1
*Notes: Strict 20 min time cap.

26Feb13: Tuesday work day pretending to be easy..

BBG

1) 5X3 Low Hang Clean (1″ off floor) + 1 Jerk – heaviest possible, rest 60 sec.

Notes: The Jerk comes after all 3 Cleans.

2a) 3X3 Push Press – absolute heaviest possible, rest 60 sec.
2b) 3X5 Pendlay Rows – heavier than last week, rest 60 sec. DEMO VIDEO

Strength

1) HBBS (based off 130129): 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest 1-2 minutes.

Conditioning

For time:

50 Burpees
20 Front Squats @ 70%
50 Burpees

Notes: Fronts Squats must be taken from the floor.

02Oct12: Tuesday Squats and fun.

BB Gymnastics    (15-20min)

1) 10X1 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Split Press – heavier than last week, rest 60 sec. DEMO VIDEO

Strength   (15min)

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 3X3 @ 85% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

Conditioning      (15-20min)

4 rounds for total working time of:    

10 UB Front Squats @ 70%
Run 400m

Rest 90s