23July13: Tuesday. Not a squat day (oops late post)

BBG

5X3 Cleans (touch & go) + 1 Jerk – heaviest possible, rest 60-90 seconds

Strength

1a) 4X5 Split Press – heavier than last week (absolutely no heaving), rest 60 sec.DEMO VIDEO
1b) 4X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO

Conditioning

60 C2B Pullups for time*

*EMOM including the first minute - 5 Burpee Over-the-Box Jumps 20" (no touch on top- adjust box height as needed)

16July13: Tuesday. Yeah, no squatting!

BBG   (20 min)

7X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds

Strength   (15min)

1a) 4X5 Split Press - heavier than last week (absolutely no heaving), rest 60 sec. DEMO VIDEO
1b) 4X5 Pendlay Row - heavier than last week, rest 60 sec. DEMO VIDEO

Conditioning  (12min)

3 rounds for total reps of:

1:00 ME  HSPU   - (Strict, or deficit if possible)

2:00 AMRAP of:

12 TTB
12 DB Push Press 50/35#

09July13: Tuesday. Ahhh, no squats today!

BBG   (10-12 min)

5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds

Strength   (15min)

1a) 4X5 Split Press - heaviest possible (absolutely no heaving), rest 60 sec. DEMO VIDEO
1b) 4X5 Pendlay Row - heaviest possible, rest 60 sec. DEMO VIDEO

Conditioning    (10min)

2 minutes ME Muscle-Ups

-then-

6 minute AMRAP of:

50 Double-Unders
15 Burpees

-then-

2 minutes ME Muscle-Ups

22Jan13: Tuesday. Lots of Strength and a bit of running

Strength

1a) 5X3 Flat-Footed Clean Pulls – heavy, rest 45 sec. DEMO VIDEO

Notes: The demo video depicts a traditional clean pull (with ankle extension). For the flat-footed version do not let the feet leave the floor at any point.

1b) 5X3 Pendlay Rows - heavy, rest 45 sec. DEMO VIDEO
1c) 5X3 Split Press – heavy, rest 45 sec. DEMO VIDEO

More Strength

HBBS: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.

Conditioning

Choose one…

Row: 4X500m – rest 1.5:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X400m – rest 1.5:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

15Jan13: Tuesday. Hmmm, Squats maybe?

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 – heavy, rest 45 sec. DEMO VIDEO

Strength

HBBS: 1X8 @ 70%, 2X5 @ 75%, 2X3 @ 80% – rest 60 sec.

Conditioning

Choose one and perform each set EMOM...

Run: 10 X 150m – active rest the remainder of each minute.

Swim: 10 X 25m – active rest the remainder of each minute.

Notes: All work should be at 100%.

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

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......

10oct12: Wed. High Blocks and Bulgarian Split Squat

BB Gymnastics

1) 10X1 Vertical Snatch off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 10X1 Vertical Clean off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Strength/Conditioning

1a) 3X5 Split Shoulder press – heaviest possible, rest 30 sec. DEMO VIDEO
1b) 3XME UB Strict Pullups (supinated grip)– rest 30 sec.  (chin up)
1c) 3X10 Bulgarian Split Squat (front rack)– heavy, rest 30 sec.
1d) 3X10 Strict Weighted GH Raises – heavy, rest 30 sec. DEMO VIDEO

Notes: Split squats are 5 reps per leg. Try to maintain a vertical shin throughout the movement.

Bulg Split Squat

02Oct12: Tuesday Squats and fun.

BB Gymnastics    (15-20min)

1) 10X1 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Split Press – heavier than last week, rest 60 sec. DEMO VIDEO

Strength   (15min)

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 3X3 @ 85% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

Conditioning      (15-20min)

4 rounds for total working time of:    

10 UB Front Squats @ 70%
Run 400m

Rest 90s

25Sep12: Tuesday Strength and Conditioning

1a) 3X5 Pendlay Row – heavy, rest 60 sec. DEMO VIDEO
1b) 3X5 Split Press – heavy, rest 60 sec. DEMO VIDEO

Strength

High Bar Back Squat: 1X8 @ 65%, 1X5 @ 70%, 2X5 @ 75%, 1X3 @ 80% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

Conditioning

7 rounds for total time of:

Row 20 Cals
5 Power Clean & Push Jerks @ 155/105#

Rest 1:1