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.

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.)

30Jul13: Tuesday is cleaning day

BBG

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

2) EMOM for 5 minutes - 1 Clean & Jerk @ 85-90% of max from #1

3a) 3X3 Pause Front Squats (5 second pause in the absolute bottom) - heaviest possible, rest 60 sec.
3b) 3X5 Push Press - heaviest possible, rest 60 sec.

Conditioning

For time:

5 rounds of "Cindy"

5 Pull-ups
10 HR Push-ups
15 Air Squats

-then-

15 Hang Power Snatches 135/105#

-then-

5 rounds of "Cindy"

5 Pull-ups
10 HR Push-ups
15 Air Squats

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.

11Mar13: Monday. GYM's open, back to work

We are week behind, so i'm wondering if Rudy  new what 13.1 was gonna be....

I kind of want to do it again to get those last 4 reps.

BBG

1) 10X1 First Pull + Hang Snatch - heaviest possible, rest 60 sec.

Notes: This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees).

2a) 3X5 Hang Snatch Pulls - heavy (use straps), rest 60 sec.
2b) 3X3 Snatch Grip Push Press + OHS - heavier than last week, rest 60 sec.

Skill/Midline

1a) 3X25 UB GHD Sit-ups - rest 60 sec.
1b) 3XME "Nose & Toes" Handstand Holds - rest 60 sec.

Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5" from the wall.

Conditioning

3 minute AMRAP of:

Burpees (to a 6" target)

*Rest 2 minutes.

5 minute AMRAP of:

30 Double-Unders
15 Power Snatches 75/55#

18Feb13: Monday. WTF?

I am on vacation, so enjoy today

BB Gymnastics

1) 7X2 Snatch Deadlift + Low Hang Snatch (1" off floor) - heaviest possible, rest 60 sec.
2a) 3X3 Snatch First Pulls - heavy, rest 60 sec. DEMO VIDEO
2b) 3X5 Snatch Grip Push Press - heavy (no misses), rest 60 sec.

Skill/Midline

1a) 3 X ME UB T2B - rest 60 sec.
1b) 3X10 Reverse Hypers - very heavy, rest 60 sec.

Conditioning  (11min)

1 min ME Rope Climbs 15'

-then-

4 minute AMRAP of:

7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders

-then-

1 min ME Rope Climbs 15'

-then-

4 minute AMRAP of:

7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders

-then-

1 min ME Rope Climbs 15'

*Please list total reps of AMRAP and total Rope Climbs separately.

Notes: HSPU standard is 45# (hi-temp style) plates with an ab-mat between for men, and 25# (hi-temp style) plates with an ab-mat between for women. This is one continuous piece which should take 11 minutes total.

16Jan13: Wed. BLOCK DAY

BB Gymnastics

1) 7X2 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds DEMO VIDEO
2) 7X2 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec. DEMO VIDEO

 

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

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.

Conditioning

7 rounds for time and calories of:

30 Seconds ME Row for Calories
2 Muscle-Ups
5 Power Snatches 115/75#

Rest 1:1

Notes: Round times should include 30 second row.

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......

28Sep12: Friday BigBoy Pants!

BB Gymnastics

EMOM for 10 minutes:

1 Power Snatch + 3 OHS (as fast as possible) @ 90% of 120914.

Strength

1a) 3XME Bench Press @ 85% of 120905 - rest 75 sec.
1b) 3XME Weighted Strict Pullups @ 75% of 120905 - rest 75 sec.

Conditioning

In 12 minutes complete:

100 UB Double-Unders

AMRAP of…

7 Deadlifts 275/185#
20 Burpees

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. 

.