05aug13. Monday. Doesn't get easier.

BBG

1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).

2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 - rest 90 sec.

3a) 4X3 Snatch High Pull From Hang (Top Of Knee) @ 110% of Max from #1 - rest 60 sec.
3b) 4X8 Pendlay Rows - heaviest possible, rest 60 sec.

Conditioning

With no rest between sections:

1 minute ME Rope Climbs 15'
3 minute AMRAP of:

15 Burpees (to a target 6" above highest reach)
10 KB Push Press 55# DB

2 minutes ME Rope Climbs 15'
3 minute AMRAP of:

15 Burpees (to a target 6" above highest reach)
10 KB Push Press 55# DB

1 minute ME Rope Climbs 15'

12Feb13: Tuesda. The work don't stop

BB Gymnastics

1) 7X1 3-Position Clean (low to high) + 1 Jerk (after 3rd Clean) - heaviest possible, rest 60 sec.
2a) 3X5 Push Press - absolute heaviest possible, rest 60 sec.
2b) 3X5 Pendlay Rows - heaviest possible, rest 60 sec. DEMO VIDEO

Strength

HBBS (based off 130129): 3X5 @ 70%, 3X3 @ 80% - rest 2:00 minutes.

*Front Squats will appear here every other week for this cycle (but obviously not today).

Conditioning

1 min Max Distance HS walk or hold
-then (no rest)-

3 rounds for total reps of:

1:00 ME KBS 24kg

Rest :30
1:30 ME Burpee Box Jumps 24"  "
Rest :30
1:00 ME DU
Rest :30

-then-

1 min Max Distance HS Hold

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.