11JULY13: FRIDAY Continue the squat cycle.

Strength

Smolov 1/2 – Click Here for Smolov Calculator

HBBS 8X4 @ 80% – rest at least 2 minutes

Conditioning

5 minute KB Snatch Test @ 24/16kg for total reps.

*Note: The goal of this test is to perform Snatches for the entire 5:00 unbroken. You may switch hands at any time, but the final rep count should be evenly split between both arms. These are "Russian style" Snatches, where the KB returns to the hang position (between the legs) between each rep. If you ask if they have to touch the floor "The Enforcer" will be sent to your home.

18Dec12: Tuesday. Gymnastics and Squats...

BB Gymnastics

1) 5X2 3 Position Snatch (low to high) – heavier than last week, rest 60 seconds, DEMO VIDEO
2) 5X2 3 Position Clean + 1 Push Jerk (low to high) – heavier than last week, rest 60 sec.
3a) 3X3 5-Step Duck Walk - medium/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.

Strength

Back Squat: 3X10 – absolutely heaviest possible each set, rest as needed.

Conditioning    Complete A or B

(A)

Complete 2 cycles of...

4 round Tabata of:

Row for Calories OR Airdyne for Calories (Airdyne is the preference)

*Rest 1 minute.

4 round Tabata of:

Burpees

*Rest 1 minute.

(B)

Fran

21-15-9

95/65 Thrusters

Pull ups

12Nov12; Tuesday. Did you pack your big boy shorts? SQUAT time

I have GVapir at 6, so not sure what time i'll be trying this.

Strength
1) Back Squat (please read the directions carefully):

Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.

Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.

Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

Notes: These are LOW Bar Back-Squats. Percentage is based off of most recent 1RM HBBS.

2) 5X2 Pause Front Squats (3 counts in bottom), heavy rest 90 seconds.

Conditioning

10Min AMRAP
30 75# Snatches
30 135# Snatches
30 165# Snatches

16oct12: Tuesday. You HAVE squatted like this before!

Long Day.  Get to work and get it done

BB Gymnastics

1) Clean and Jerk: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. DEMO VIDEO

Strength

High Bar Back Squat:

Set 1) Every 30 seconds for 2:00 (5 total reps) - 1 rep @ 70%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) - 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) - 1 rep @ 80%

Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.

CONDITIONING

3 rounds for time of:

Row 500m
75 Double-Unders

If you do not have your own rower, do the following (but note it in your log or in comments)

Row500M, 75DUs

Run 400M, 75DUs

25 Burpees, 75DUs

21Sep12: FRIDAY. Really Saturday, but we'll do it on Friday...

BB Gymnastics

1) 12 minutes to establish a 1RM Snatch.

2) 12 minutes to establish a 1RM Clean and Jerk.

Strength

1 Front Squat every 30 seconds for 7 minutes @ 85%.

Notice the elbows?  Back angle?  Which is more efficient?

Conditioning

2 minutes ME Rope Climbs 15'
*No rest

7 minute AMRAP of:
7 Back Squats 225/135#
14 Target Burpees
*No rest

2 minutes ME Row for Calories

Record: rope climbs, reps, calories.

28Aug12- Tuesday- Squats DAY

Arturo has said he is coming in at 6.  Bring your big boy shorts.  He is gonna try to crush you and wish you slept in.

BB GYMnastics are being 'skipped' by me.   Feel free to do them if you are up for it.
7x2 vertical snatch off the high box R 60s (IF YOU ARE INTO THAT)

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) 5X2,2,2,1,1 Back Squats @ 100% – rest 2 minutes.

Notes: Percentage is based off of 120515.

2) 3X5 Front Squats @ 75% (3 second pause on the 1st & 5th rep) – rest 90 seconds.

Conditioning

Every 90 seconds for 15 minutes (10 total rounds):

30 Double-Unders
10 Pullups
3 Ground to Overhead

Notes: The goal is to finish the effort having completed each round within the time limit, and to have done it with the heaviest possible weight on the bar. Do not use a weight so heavy that you will not be able to finish a round, but also do not underestimate. You may take weight off, but you MAY NOT add weight at any time. Score is the weight used for the final round.