10 July13: Wed. Squat, Squat, Squat.

Strength 1   (20min)

Smolov 1/2 – Click Here for Smolov Calculator

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

BBG   (15min)

1)  EMOM for 5 minutes: 1 Snatch @ 90% of 1rm.

2)  EMOM for 5 minutes: 1 Clean & Jerk @ 85% of 1rm.

Strength 2   (15min)

1a) 4X5 Weighted Strict Pullups - heaviest possible, rest 60-90 sec.
1b) 4X8 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) 4X10 Reverse Hyper - heaviest possible, rest 30 sec.

Get as much done as you can, when time is up move on (except squats)

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

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.