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

16Sep13: Monday. NO GM GYM. What are we going to do this week?????

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BBG
1) 15 minutes to establish a 3RM Hang Snatch (bottom of knee – three consecutive reps).
2) 3X1 Hang Snatch Triple (same as above) @ 90% of Max from #1 – rest 90 sec.

3a) 4X2 3-Stop Snatch High Pull (2″ off floor, bottom of knee, high pull) – heaviest possible, rest 60 sec.
3b) 4X8 Bent Over Row – heaviest possible, rest 60 sec.


Conditioning
30-20-10 of:
Wall Ball 30/20# (if you do not have WBs in this weight use 20/14# to a 12′ target)
KB Snatch (15l/15r – anyhow) 32/24kg

26July13. WK 3 squat day 3 of the cycle.

Strength

*Recommendations for week three:

Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds. 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.

Smolov 3/3 – Click Here for Smolov Calculator

HBBS 8X4 @ 80% – rest at least 2 minutes

Conditioning

3 rounds for time of:

25m Sled Drag (facing forward, i.e. running style) 135/90#

       (I have a good idea for this involving blue mat, wooden box and weight)

20 Burpees
25m Sled Drag (facing forward, i.e. running style) 135:90# 
30 KB Snatch 16kg (15L/15R anyhow)

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

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

25Jan13: Friday. Missing KB snatches you said....

Strength

1) Every 20 seconds for 3:00 (22 total reps): 2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 50% 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

2a) Bench Press: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.

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

2b) Strict Weighted Pull-ups: 2X5 @ 70%, 2X3 @ 75%, 3X1 @ 80% – rest 60 sec.

Notes: 2a & 2b should be performed in alternating sets.

Conditioning

1) With a 10 minute clock...

5 minute AMRAP of:

KB Snatches 24/16kg

-then (no rest)-

Run 800m

*Rest the remainder of the 10 minutes.

2) With a 5 minute clock...

2:30 minute AMRAP of:

KB Snatches 24/16kg

-then (no rest)-

Run 400m

19Sep12: Wed. HIGH BOX IS BACK!

BB Gymnastics

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

Strength/Conditioning

1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.
1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1d) 3X15 Reverse Hypers – medium/heavy, rest 30 sec.

ARLINGTON WOD (run warm up as needed)

BB GYM-  As RX, but do high hang.   Shrug, jump, get the F under it!

Strength/Cond

1a) HSPU or Handstand hold

1b) Press or Snatch Grip Press  3x3

1c)  Sit ups  3x20

06august12: Training back on the tracks.

BB Gymnastics
1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80% – rest 30-60 seconds.

Spend only about 10min on Snatches then 10 min on C&J.   Get as far into the progression as you can.

Accessories
1a) 3X3 Heaving Snatch Balance – heaviest possible, rest 60 sec.
1b) 3X5 Pendlay Rows – heavy, rest 60 sec. DEMO VIDEO



Conditioning
1 Minute ME  Muscle-Ups
*Then immediately begin-
3 rounds for time of:
120m Shuttle Run (10-20-30m sections)
5 KB Snatches Left Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
5 KB Snatches Right Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
20 GHD Situps
*Then immediately repeat-
1 Minute  Bar Muscle-Ups

Sub 20 pull ups, 20 Dips for Muscle ups if equipment/skill not there.