25Sep13: Wed (loving the de-load week)

BBG
1) EMOM for 5 minutes:
2 Power Snatches @ 75% of 1rm Power Snatch.

2) EMOM for 5 minutes:
2 Power Clean & Jerks @ 75% of 1rm Power Clean.



Conditioning
For time and reps:
5:00 ME KB Snatches 24/16kg (apportion anyhow)
Run 1 Mile
*There is no break after the KB Snatches.

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

04Sep13. Wed.

BBG  (Pick one OLY  movement)

Compare 1-3 to 130717.

1) Power Snatch: Find Max UB Triple in 10 min.
2) Power Clean: Find Max UB Triple in 10 min
3) Jerk From Rack/Boxes: Find Max Triple in 10 min (you may drop bar on boxes each rep).

4a) 5X3 Clean Pull @110% of Max CJ - rest 60 sec.
4b) 5X4 DB Push Press + Lunge Each Leg (1 Push Press + 1 Lunge Each Leg = 1 Rep) - heaviest possible, rest 60 sec.

Conditioning

5X800m Run (90% or greater effort)

Rest 1:1

28Aug13. Wed. Enjoy the work. (Probably skipping today due to Chassis Sport picnic & Squats tomorrow)

(PICK ONE OLY LIFT + Jerks)

1) 12 minutes to establish a 3 Position Power Snatch (floor, 2" off floor, top of knee).

2) 12 minutes to establish a 3 Position Power Clean (floor, 2" off floor, top of knee).

3) 12 minutes to work to a near maximal Jerk Triple (set of 3 - from blocks or rack).

4a) 4X3 Clean Pull @ 110-115% of 1RM Clean - rest 60 seconds.
4b) 4X5 Snatch Grip Push Press + 1 Pause OHS – pause 5 counts at bottom of OHS, heaviest possible, rest 60 sec.
*Complete 5 SN Grip Push Press, then 1 Pause OHS at the end of each set.

Conditioning

30 Pullups
30 Target Burpees
20 Pullups
20 Target Burpees
10 Pullups
10 Target Burpees

07aug13

BBG
1) Power Snatch: Find Max UB Triple in 10 min.
2) Power Clean: Find Max UB Triple in 10 min
3) Jerk From Rack/Boxes: Find Max Triple in 10 min (you may drop bar on boxes each rep)
4a) 3X4 Clean Pull from Hang (Top of Knee) @ 110% of Max Clean & Jerk – rest 60 sec.
4b) 5X4 Behind-the-Neck Push Press – heaviest possible, rest 60 sec.



Conditioning
10X100m Sprints
Rest (approximately) 5:1
*If you need a little more rest to maintain pace, you may take it; however, do not take more LESS than 5:1.

(july 17th on Outlawway.)

17July13: Wed. Wk 2 of the sq cycle

Strength 1  (20min)

*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 2/2 – Click Here for Smolov Calculator

HBBS 7X5 @ 75% – rest at least 2 minutes

BBG  (20 min)

1) 10 minutes to work to a max Power Snatch for the day, then:

2) 10 minutes to work to a max Power Clean & Jerk for the day, then:

**  I Need to know if you liked this better or the EMOM from last week.    *****

Strength 2

1a) 4XME strict pull lups -  rest 60-90 sec.
1b) 4X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X20 GHDs , rest 30 sec.

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

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

---

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.

11Feb13: Monday. Less Strength and strict lifting. A bit more in the Met and Con

BB Gymnastics    (15min)

1) 7X1 3-Position Snatch (low to high) - heaviest possible, rest 60 sec.
2a) 3X3 Snatch Pulls - heavy, rest 60 sec. DEMO VIDEO
2b) 3X3 Snatch Balance - heavy (no misses), rest 60 sec.

Skill/Midline  (10min)

1a) 3XME Strict HSPU - rest 60 sec.

Notes: Begin at Regionals standard. If you can perform more than 15 reps add a deficit.

1b) 3X15 Reverse Hypers - heavy, rest 60 sec.

Conditioning

12 minute AMRAP of:

5 Power Cleans 155/105#
10 T2B
15 Wall Ball 20/14#

Outlaw madness- a bit of insight

I've been implored by TOW's chief admin (a.k.a. the answerer of all the Info emails), Mady Schlenz, to write a brief summary of our layout for the season. For those of you who have been around for a while, I apologize, it'll be back to the nerdery tomorrow. For those of you who are fairly new, and haven't taken the time to read back through a year of posts, hopefully this will answer your questions (and give Mady some rest).

1) Now until the beginning of the Open.

Yes, this site is programmed with the Games season in mind (sorry, you'll have to figure out tapering for the Sheboygan Throwdown on your own). No, you DO NOT need to add or subtract any conditioning, lifting or anything else to be ready for the Open.

Over the next 4 weeks we will begin to wave down the volume of the "focused lifts" (lifts performed separately and not used as part of conditioning), and begin to spread the total volume of lifts back into conditioning pieces. We will also be adding in more sport-specific skill work (think HSPU/Muscle-Ups), as well as, upping the overall scope of our conditioning work to be more representative of things we may see. We will, as always, continue to lift, get strong, and develop as much mastery of barbell work as is possible.

2) The Open.

Yes, everything programmed during this period will be with the time of season in mind.

The Open workouts will comprise our site Conditioning work every Friday during the Open.

Open workout days and weeks will be just like any other days and weeks. There will be other regular work on Open workout days. I will not write specific de-loads or skill practices for these workouts. I will make sure to not write any 45 minute Chippers on Wednesdays, and I will be trying to insure that each of you feel as rested and fresh as possible for your Friday efforts. I will NOT program for 2nd attempts or repeats. If you feel the need to repeat one of the Open workouts you may use our rest day on Sunday. This has been done by some of our athletes in the past, and usually allows the athlete to not completely ruin the next week of training.

3) Between the Open and Regionals.

I'm not even going to attempt to summarize this right now. There will be more information posted far enough in advance that all Regional competitors will know what to expect.

---

29Jan15: Tuesday modified outlaw...

First the Work Out, then PART II on OUTLAW disertation of weightlifting in the sport of fitness

I am pulling out Hi Hangs because of a surprise tomorrow...

OPTIONAL-
2a) 3X3 5-Step Duck Walk – heavy, rest 60 sec. DEMO VIDEO
2b) 3X5 Snatch Grip Push Press – heaviest possible, rest 60 sec.

STRENGTH

HBBS: 3X10 - heaviest possible, rest 3 full minutes

Notes: These squats should be performed as quickly as possible. Do not pause when standing for more than 2 seconds.

Jay Rhodes has become quite the little blogger - read: Low Bar vs. High Bar Back Squats for the purposes of CrossFit.

---

Conditioning

5RFT:

4 Power Cleans 80% of your PR

8 HSPU   (If you have a good HSPU do Deficit)
Row 24 Calories

Rest 1:1

NOW THE GOOD STUFF.......

The importance of Olympic Weightlifting for the “Sport of Fitness”

2) Science:

-Rate of Force Development
-Kinetic Chain Synchronization
-Neural Recruitment

These are just a few of the benefits of Olympic Weightlifting. They are buzzwords, that are sometimes thrown around without definition, and they are all paramount to athletic performance. Athletes who compete in "the sport of fitness" are no different than athletes in any other sport. They must develop the ability to apply force, in a synchronized manner, and do it as quickly and efficiently as possible. The great difference is that our sport awards roughly 30-40% of it's points based upon proficiency in the Olympic lifts, whereas, athletes who compete in non-fitness related sports, use the Olympic lifts as strictly a training protocol to develop athletic potential.

All sports require different amounts of muscle synchronization, balance, flexibility, and coordination as well as strength, speed, power, and metabolic development. Olympic weightlifting provides development in all these areas. While training for maximal strength can have a positive effect on performance, it can also have a “negative effect on movement speed and the ability of a muscle to display explosive effort” (Wenzel & Perfetto 1992). However, this does not mean that strength gains do not happen through training at high speeds. Wenzel and Perfetto characterized strength gains from high speed training as adaptations “due to an increase in the number of fibers recruited or a more synchronous firing of motor neurons” (Wenzel & Perfetto 1992). - Sabatini

The single most important requirement for strength development is the ability to produce force. Force, in strength training and athleticism terms, is the bodies ability to recruit and initiate muscular contraction. Greater ability to produce force means: greater ability to act upon external load, greater ability to control/manipulate the body in space, and greater ability to maintain efficiency with higher repetition sub-maximal endeavors. The single best tool to gain the ability to develop force is strength training. The strength training protocol utilized must involve movements performed at either maximal or near-maximal weight (90% plus), or lighter weight moved as quickly as possible (70% - 90%). The ability to produce force, sans coordination, is simply the quintessential element of athleticism.

The Kinetic Chain is simply defined as a "combination of several successively arranged joints constituting a complex motor unit (Steindler)." The greatest/safest closed chain tools we have, in our sport and in our training, to develop the kinetic function of multiple motor units are the Olympic lifts. The wave of contraction that must be produced to perform a full barbell Snatch, is unparalleled with any other gym-based movement. To get the similar Kinetic Chain development, you would have to play an actual sport, for some length of time, and it would have to be a sport which required massive amounts of mobility and joint stabilization (AKA Gymnastics). In my years of coaching I have seen more than my share of athletes who simply cannot perform a full Snatch, or a comfortable Jerk. This would be a prime example of dysfunction, inhibition, or tightness in the Kinetic Chain, and is NOT indicative of the movement being too hard to master or not for certain people. To the contrary; diagnosing these issues, taking steps to correct them, and continued practice of the lifts will allow for a greater overall development of the athlete's Kinetic Chain, which will lead to the correction of a multitude of basic movement issues.

Hold on to your hats, boys and girls... He's going to quote Coach (that's Greg Glassman for those of you who have only been around a year or two):

The missing link in so much mainstream fitness programming, from bodybuilding to monostructural endeavors, is the neuromuscular piece--in particular, the development of coordination, accuracy, agility, and balance. We can sum these elements up as "technique." Omitting them from one's training necessarily results in only partial fitness, partial expression of one's genetic potential, and a decreased threshold of maximal capacity. To increase work capacity across broad time and modal domains (the goal of CrossFit), technique is the crucial connection--whether your goal is to win the game, protect your life, complete the mission, or just be fit for the demands of everyday life at any age. - Greg Glassman

Again, the Snatch takes center stage for this discussion. As the most highly technical movement in our sport's training lexicon, it takes the prize for greatest/easiest high-level neural developer. And yes, again, high level gymnastics (amongst other sports) can illicit similar neural responses, but the length of learning curve for those is far greater and, honestly, in most instances their practice is harder to pull off. Weightlifting's ability to manipulate Neural Recruitment, and the CNS, through a myriad of rep and load variations, is essential to "the sport of fitness". Not to use Rich again, but not only does he have a National level Snatch, his 1:20 Isabel at the 2012 Games may have been one of the most efficient/impressive performances I've seen in person. With a high level of neural development the athlete can move through greater ranges of motion, with less effort, therefore allowing for greater capacity and less CNS fatigue.

'tomorrow' - 3) Technique & Loading

---

09Jan13: Wed. Snatch, Jerk, Strenth, Sweat

BB Gymnastics
1) 12 minutes to establish a 1rm Power Snatch.
2) 12 minutes to establish a 1rm Power Clean & Push Jerk.


Strength
1a) 5X3 Snatch First Pulls – heavy, rest 45 sec. DEMO VIDEO
1b) 5X3 Pendlay Rows – heavy, rest 45 sec. DEMO VIDEO
1c) 5X3 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO


Conditioning
Choose one…
Row: 4X500m – rest 11 –
Run: 4X400m – rest 1:1 –

If you ran yesterday then do either one of the following:

FRAN   21-15-9   95#thrusters, pull ups
or
Elizabeth  21-15-9    135# Clean, ring dips

19Dec12: Wed. FGB baby!

BB Gymnastics
1) Every 20 seconds for 4 minutes (13 total reps):
1 Power Snatch @ 75% (of max Snatch any style)
2) Every 20 seconds for 4 minutes (13 total reps):
1 Power Clean @ 75% (of max Clean any style)


Conditioning

FGB

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

•    Wallball Shots: 20 pound ball, 10 ft target. (Reps)
•  Sumo Deadlift High-Pull: 75 pounds (Reps)
• . Box Jump: 20" box (Reps)
• . Push Press: 75 pounds (Reps)
• . Row: calories (Calories)

12Dec12: Wed. Building the engine

Destroy the hamstring day. 

BB Gymnastics

1) Every 30 seconds for 5 minutes:

1 Power Snatch @ 75% (of max Snatch any style)

2) Every 30 seconds for 5 minutes:

1 Power Power Clean @ 75% (of max Clean any style)

Strength

1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO
1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height - elbows above bar), rest 45 sec.
1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO

Conditioning

Choose one…

Row: 3X1000m – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 3X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

The row picture is for G Sully, see how the hips are 'OPEN'? 

05Dec12: Wed.

BB Gymnastics

1) Every 45 seconds for 5 minutes:

1 Power Snatch + 1 Hang Power Snatch @ 70% (of max Snatch any style)

2) Every 45 seconds for 5 minutes:

1 Power Clean + 1 Hang Power Clean @ 70% (of max Clean any style)

Strength

1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO
1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height - elbows above bar), rest 45 sec.
1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO

Conditioning

Choose one…

Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at maximal RPE.

28nov12: Wed. Less Work than Yesterday.

Tuesday's are always the hardest (with Mondays and Fridays).  Of course toda will still take you awhile....

I will be in OSH today so will be making this up Thursday (maybe).

Notice the 'perfect' on the 3 stop pull?  THAT means burn that form in...

BB Gymnastics

1) Every 30 seconds for 5 minutes:

1 Power Snatch @ 80% (of max Snatch any style)

2) Every 30 seconds for 5 minutes:

1 Power Clean @ 80% (of max Clean any style)

Strength

1a) 4X3 3 Stop Snatch Pulls – heavy but perfect, rest 45 sec. DEMO VIDEO
1b) 4X5 Pendlay Rows – heavier than last week, rest 45 sec. DEMO VIDEO
1c) 4X5 Split Press – heavy, rest 45 sec. DEMO VIDEO

Conditioning

Choose one…

Row: 3X1K – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Either choice, try to avoid this......

07Nov12: Wednesday. Run Day

*This is one continuous effort broken into 15 minute cycles which begin with a 1 mile run for time.

a)   15 minutes to:

Run 1 mile - for time.

With the remainder of the 15 minutes:
Establish a 3RM Power Clean.

b)    15 minutes to:

Run 1 mile - for time.

With the remainder of the 15 minutes:
3 attempts, for total reps, of UB Ring Dips.

Notes: Each attempt starts with full lockout over the rings, and finishes when the athlete drops off the rings. Score is the total of the 3 attempts.

c)   15 minutes to:

Run 1 mile - for time.

With the remainder of the 15 minutes:
Establish a 1RM Bench Press.

05Oct12: Friday.

BB Gymnastics

1) Every 30 seconds for 4 minutes (8 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 70% of 120914.

*rest 2 minutes

2) Every 45 seconds for 6 minutes (8 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 70% of 120914.

Conditioning

4 rounds for total working time of:

7 Bench Press @ 65%
Row 500m

(If you have too many at rower do a sub..
Rd 1:   Row 500M
Rd 2:   75 DU
Rd 3:   Run 400M
Rd 4:   Row 500M

Rest 1:1

Midline (if time permits)

5XME L-Sits - rest 60 sec.

08aug12: Wed- Row, Jump, Row

BB Gymnastics
1) 5X2 Power Snatch – heavy but not maximal, rest 60 sec (exactly).
2) 5X2 Power Clean + Push Jerk – heavy but not maximal, rest 60 sec (exactly).

Strength
1a) 3X8 Good Mornings – heavy, rest 45 sec.
1b) 3X8 DB Seated Strict Press – heaviest possible, rest 45 sec.

Conditioning
Row 50 Calories
150 Double-Unders
Row 50 Calories
For time


This isn't his strength, but he can pull your house off its foundations w/ a 465 (or higher) DL. 

.