21Oct13: Final stretch of the cycle. Jump back on if you were away.....

BBG
1) 15 minutes to establish a 3RM Pause (3 counts @ bottom of knee) Snatch.

2) Pause (3 counts @ bottom of knee) Snatch: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1

3a) 3X5 Snatch Grip Deadlift with Pause at Bottom of knee (5 counts) – heaviest possible, rest 60 sec.
3b) 3X5 Pendlay Row – heaviest possible, rest 60 sec.


Conditioning
10 min AMRAP of:
100′ Shuttle Run (50′ down/50′ Back)
30 Lateral Jumps 14″
100′ Shuttle Run (50′ down/50′ Back)
15 C2B Pull-ups

03jun13: LATE POST. You'll figure it out....

BB GYM

10x 1 Hi Hang Snatch.  Work on form.


CONDITIONING

4RFT
100M shuttle run (20/30)
20 KBs  (24kg)
20 BB Step ups (65#)


Rest 1:45

27Feb13. Wed. Lets get high (high-hang that is)

BB Gymnastics

1) 7×1 High-Hang Snatch – heaviest possible, rest 60 sec. DEMO VIDEO

2) 7×1 High-Hang Clean + 1 Push Jerk – heaviest possible, rest 60 sec. DEMO VIDEO

Conditioning

7 rounds for total working time of:

100m Shuttle Run (10m increments)
14 KB Snatch @ 32/24kg (7 each arm, any order)
14 C2B Pullups

Rest 1:1

14Dec12: Friday Its gonna be a good day (UPDATED

Updated so MRod and SanFran can destroy me in a conditioning session that contains one of my GOATs!

Strength

1) Every 45 seconds for 7:30 (22 total reps):

2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) Bench Press: 1X8 @ 70%, 1X5 @ 80%, 2X3 @ 85%, 3X2 @ 90% – based off 1RM
, rest 60+ seconds.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

3RFT:
400M run
5 135# Squat Cleans
10 HSPU
50 DU

Midline

1a) 3XME UB T2B - rest 45 sec.
1b) 3X10 Reverse Hypers - heavy, rest 45 sec.