06Nov13: Wed. Work not getting any easier...... probably wish the gym was closed again

BBG
1) 10 minutes to establish a Max UB 3-Position Power Snatch (floor, 2″ from floor, top of knee – this should be performed as an unbroken complex).

2) 10 minutes to establish a Max UB 3-Position Power Clean (floor, 2″ from floor, top of knee – this should be performed as an unbroken complex).

3) 10 minutes to work to a near maximal Jerk Triple from blocks/rack (each rep may be dropped).





Conditioning
“Granite Games 6.1″
For time:
Row 500m
-then-
21-15-9 of:
Wall Balls 20/14#
Pull-ups

05nov13: Tuesday

BBG
1) 10 minutes to establish a 2RM Hang Clean & Jerk (the weight may be dropped after the Jerk).
2) Hang Clean & Jerk Double: 1X1@90%, 1X@95%, 1X1@100% of 2RM from #1 – rest as needed.



Strength
Front Squat: 1X5@60, 1X5@70%, 1X5@75% – rest 2:00.

Conditioning
5 rounds for Calories and Total Working Time of:
30 seconds ME row for Cals
Run 400m (all out)
Rest after rounds: 1) 2:00 – 2) 1:30 – 3) 1:00 – 4) :30

11Sep13. Infamous day.

BBG

PICK ONE OLY LIFT!
1) 12 minutes to establish a 3RM Hang (top of knee) Power Snatch.
1) 12 minutes to establish a 3RM Hang (top of knee) Power Clean.


3) 12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk Work (from blocks or rack).


4a) 5×3 One-Stop Clean Pull (3 count pause at bottom of knee) @ 100%-110% of max Clean – rest 60 sec.
4b) 5×5 Pressing Snatch Balance – heaviest possible, rest 60 sec.



Conditioning
5 rounds for total working time of:
3 Rope Climbs
Row 300m (all out – no gaming for MU)
3 Rope Climbs
Rest 1:00 after each round.

27Aug13: Tuesday Squat Day

BBG

1) 15 minutes to find a 2RM Hang Clean & Jerk (top of knee) – the BB may be dropped after the first Jerk.

Strength

1) HBBS: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.

2) Front squat: 1X5 @ 70%, 75%, 80%, 85% – rest 2 minutes (or more if necessary).

Conditioning

7 rounds of:

30 sec. ME Row for Calories (sub Row if necessary)
30 sec. Rest
30 sec. ME Rope Climbs 15'
30 sec. Rest
30 sec. ME KB #55
30 sec. Rest

14Aug13- Snatch, Clean, Jerk, PUll, Press, Row

BBG

1) 12 minutes to establish a 3rm Hang Power Snatch (from hips).
2) 12 minutes to establish a 3rm Hang Power Clean (from hips).
3) 12 minutes to work to a heavy but not maximal Jerk triple (from rack or blocks).
4a) 5X2 Pause Clean First Pull (5 sec. pause at knee) - heaviest possible, rest 60 sec.
4b) 5X5 Push Press - heaviest possible, rest 60 sec.

Conditioning

Row 2k for time.

22July13. Monday. Last wk of this squat cycle.

BBG   (15min)

5X1 Snatch + 5 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds

Strength  (20min)

Smolov 3/1 – Click Here for Smolov Calculator

*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.

HBBS 6X6 @ 70% Plus – rest at least 2 minutes

Conditioning   (15min)

5 rounds for reps/calories of:

30 sec. ME Airdyne (sub row if needed, then go BUY AN AIRDYNE)
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME HR Pushups
30 sec. Rest

08July13: Monday. Day 1.

And so it begins.  

60min of work.  

 

I would spend 5min loosening up and start snatching.  Use the snatch to warm up.  keep bar close.   Concentrate on form not weight

BBG (10min)
7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds

Strength (20min)
Smolov 1/1 – Click Here for Smolov Calculator
HBBS 6X6 @ 70% – rest at least 2 minutes

Conditioning (30min)
15 rounds for total calories of:
30 seconds ME Airdyne or Row for Calories
90 seconds Active Recovery (AD or Row) @ 55-65% RPE
*Notes: Airdyne is the preference. During each 90 second recovery interval try to record the exact same caloric total, but make sure you allow for a true max effort interval after. Yes, this is a 30 minute piece.

 

26Jun13: WED BONUS DAY

Last work out for me before the BEACH.

I am picking a crossfit enduarnce work out.  

Row
10 Rounds

90s   Work
45s   Recovery


Post total Meters

14Jun13: Friday. Pay Day

Strength

1a)     5x3 DL.      Pause at the knee.  Heavier than last time
1b)     5x3 Bench Press.     Same weight as your reps of 2 last week.

2)       5x3 HBBS @ 65%    Rest 90s.


CONDITIONING


12min AMRAP
Row 150m
15 push ups

05jun13: Wed. Clean, Jerk....

BB GYM

10 x 1 Hi hang clean + 1 Jerk

Conditoning

20 Burpee Over-the-Box Jumps 20"
40 GHDs

20 Burpee Over-the-Box Jumps 20"
40 Row for Calories
20 Burpee Over-the-Box Jumps 20"
40 C2B Pullups
20 Burpee Over-the-Box Jumps 20"

31May13. Friday. Deviation from the norm.

A small deviation from the normal friday routine.....

BBG

1) Take 12 minutes to work up to a 80% Snatch - no more than 7 total reps.

2) Take 12 minutes to work up to a 80% Clean & Jerk - no more than 7 total reps.

Conditioning

4 rounds for time of:

Row 20 Calories
15 T2B

10 Bench Press @ 80-85% BW

5  DL @ 150% BW

28May13: Tuesday. Squat & Stuff

Strength

 5X3 Tempo HBBS @ 85% – rest 60 sec.

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning

4 rounds for total working time of:

Row 500m
25 Thrusters 45#
10 Pull-ups

Rest 1:1

20May13. Monday. Find your max and the get some conditioning in.

BB GYMNASTICS:

20min to find 1RM SNATCH

Keep good form.  IF you have trouble, go down, and come back up.

ARMS DON'T Bend until full hip extension See....

Conditioning

4 rounds for total working time of:

Row 500m
5 Burpee Muscle-Ups  (or attempts)  ***
14 DB Snatches (alternating) 50#

Rest 1:1

**  SUBSTITUTION-  5 x 1 Burpee pull up + 1 K2E.    (burpee pull up then K2E =1 rep)



I need to work at this:

14May13. Tuesday. Today we train STRENGTH!

Strength

1a) 5X3 Snatch First Pulls w/ 3 count pause at the knee – heaviest possible, rest 60 sec. DEMO VIDEO
    NOTE:   BACK ANGLE SHOULD REMAIN CONSTANT
1b) 5X2 Tempo HBBS @ 80% – rest 60 sec.

2a) 3X10 Reverse Hypers – medium/heavy rest 45 sec
2b) 3XME UB TTB – rest 45 sec.


Conditioning:  

"Jackie"

Row 1k
50 Thrusters 45#
30 Pullups

08Apr13: Wed. Make it right

7X1 2-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor. The Jerk comes after the 2nd position Clean.



Conditioining

6 rounds for total working time of:
Row 20 calories
15 Burpees
Rest 1:1 for first 3 rounds, then 2:1 for final 3 rounds. (Ratio is WORK:REST.)


Food For Though from Spencer Arnold

Grip Width In The Clean by spencergarnold

After posting last night the finer points to the grip width for the snatch a couple of you asked for some help with the clean grip.  As complex as the grip can be for the snatch, the clean grip is often more complicated as it is greatly determined by the lifter's flexibility and range of motion.

To add to the complexity there are a lot of different opinions out there on where an athlete should grip the bar:

A.S. Medvedyev in his book on Russian Multi-Year Training simply states that "the hand-spacing for hte clean is shoulder width." (Medvedyev, A. S. A System of Mult-Year Training in Weightlifting. Translated by Andrew Jr. Charniga. Livonia, MI: Sportivny Press, 1989.  P.52)

Mark Rippetoe states, "The correct grip for most people will be about 21 inches between index fingers in a double-overhand grip...  The grip is wide enough to let the elbows rotate up unimpeded into the rack position…"  (Rippetoe, Mark, and Lou Kilgore. Starting Strength: Basic Barbell Training. Edited by Stef Bradford. Wichita Falls, TX: The Aasgaard Company, 2007. P.173)

Greg Everett says, "The basic starting point for hand placement is approximately half a fist-width or slightly more outside the shoulders… With this hand placement, the bar will be in contact with the athlete's UPPER THIGH when standing in the tall position."  (Everett, Greg. Olympic Weightlifting: A Complete Guide For Athletes and Coaches. 2nd. Catalyst Athletics LLC, 2009. P.132)

Harvey Newton furthers these ideas by reminding us that, "Where to grip the bar depends on the size and flexibility of the athlete.  Like the snatch grip, the clean grip varies with the individual needs of the lifter… The clean and jerk calls for a grip a little wider than your shoulder-width… Pulling with this width grip allows the bar to contact the legs at about midthigh level when in the power position."  (Newton, Harvey. Explosive Lifting For Sports. Edited by Ed McNeely. Champaign, IL: Human Kinetics, 2010. P.85)

The bottomline is that the clean grip needs to achieve a couple different purposes.  Your grip needs to allow you the bar to rest on your deltoids with your elbows rotated high and at least some grip on the bar.  Furthermore, the width of your grip needs to allow your hands to sit outside of your shoulders far enough that they do not touch the deltoid.  Lastly, your grip has to allow the bar to sit high enough on the upper thigh in the power position that you can clean without sending the bar in a barpath away from the body.

If your grip is too narrow, and especially if you have long arms, the bar is likely to hit too low on your quads when you transition into the second pull.  This horizontal application of force into the barbell will push the bar out away from your body thus making the clean harder and more inefficient.  The grip must allow the bar to make contact with your upper thigh in the standing position.

(notice the grip width to allow for a perfect power position in Mike's clean here)

If you have been "gifted" with less than ideal arm length, you are going to have to adapt accordingly.  Short arms in the clean can often be a benefit as it allows you a more narrow grip, thus more rotation in the shoulder and also allows for the bar to rest higher on your hips in a tall position.  However, those of you with long arms are forced to work relentlessly on flexibility in the shoulder and wrist.  Longer arms force a wider grip in order for the bar to make contact with the upper quad and not the middle of the quad.  If you have longer arms your best friend is going to be the ability to rotate your elbows around the bar with a much wider grip.  Lifters with longer arms still need to bar to meet them as high on the quad as possible.  However, this is often limited by their ability to achieve a proper rack position with a wide grip.

I wouldn't attempt this fix for long arms… Wide Grip Clean

Often the biggest limiter for clean grip is mobility in the wrists, elbows, triceps, shoulders, and thoracic spine region.  If that is your weakness here are some good mobilization tools for helping in this area.

Solving Front Rack Problems

Building  A Better Front Rack

Clear The T-Spine

16Apr13- Tuesday HBBS and fun (maybe)

15min to find your 1RM HBBS

Conditioning ( u pick)

(1)   OUTLAW Crossfit
3RFT 
400M run
20 T2B
7 Push Jerk (155/115)  SCALE AS NEEDED

(2)  JPs Poolside preperation
7RFT
250M row
25 push ups
25 sit ups

12Apr13: Friday. Deviation from the norm

I'm beat up from my first week back AND work is messing w/ my schedule, so I'm deviating from outlaw and am doing a bit of strength plus a masters wod from last year...


Strength

Bench Press  5-5-3-3-2-1

Conditioning

Row 1k
10 Burpees
20 Pull Ups
30 Box Jumps (24")
40 Sit ups
50 DU
40 Sit ups
30 Box Jumps
20 Pull ups
10 Burpees
Row 1K


(I added the rowing for some extra fun)

10Apr13: Wed. Clean and Jerk work, then old man conditioning.....

BB Gymnastics

 

1) Every 20 seconds for 4 minutes:

1 Clean & Jerk @ 75%

*Rest 3 minutes.

2) Every 60 seconds for 8 minutes:

1 Clean & Jerk @ 85%

Conditioning

In 12 minutes:
row 1 k,
Then complete as many rounds as possible in the remaining time of:
7 pull-ups
7 push press from behind the neck
Your total score will be number of reps completed (14 reps per round).
Rx’d weights are as follows:

Men	Age
115#	40-44
105#	45-49
95#	50-54

19Mar13: Tuesday. I hope you are ready.

BBG

1) 7X1 Pause First Pull + 1 Clean & Jerk - heaviest possible, rest 60 sec.

Notes: The sequence is 1 First Pull with a 3 second pause at the knees, then a full Clean & Jerk. Do not release tension on the BB when returning to the floor after the Pause First Pull.

Strength

1) HBBS (based off 130129: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 2-3 minutes.

2) 4X3 1 & 1/4 Front Squats – heaviest possible (no misses), rest 90 sec. DEMO VIDEO

Conditioning

3 minutes Max Distance Prowler Push @ 250/175#  (NEED TO SUB FOR THIS!)

Notes: This effort should be performed as a 10 yard shuttle (10 yards down, 10 yards back). Push high handles down, and low handles back.

-then (no rest)-

For time:

Row 20 Calories
12 Push Press 135/95#
20 Walking Lunges (steps)
Row 40 Calories
9 Push Press 135/95#
40 Walking Lunges (steps)
Row 60 Calories
6 Push Press 135/95#
60 Walking Lunges

22Feb13: Friday. DL and Bench Day.

Strength

1a) 5X2 Top Pull Deadlifts @ 90% - rest 60 sec. DEMO VIDEO
1b) 5X3 Bench Press w/ chains @ 55% bar + 25% chains - rest 60 sec.

Notes: The barbell should be loaded with 55% of 1rm, then 25% of the 1rm should be added in chain weight.

2a) 3X5 Tempo Supinated Weighted Pull-ups - heaviest possible, rest 60 sec.

Notes: The movement tempo should be up quickly, 3 count pause with chin over the bar, and 3 count descent before exploding back up. DO NOT use a weight that will not allow you to keep tempo.

2b) 3X10 Strict Weighted GH Raise - heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

Conditioning

30 KBS 32/24kg
30 Wall Balls 20/14#
30 C2B Pull-ups
Row 1k (if solo), or 150 DU or 800M run
20 KBS 32/24kg
20 Wall Balls 20/14#
20 C2B Pull-ups

For time.

Midline/Recovery

3X25 Reverse Hypers - medium, rest 60 sec.