04Nov13: Monday- Not a beginner work out, bring your big boy pants Mudder fruckers

BBG
1) 15 minutes to establish a 3RM UB Hang Snatch (top of knee).

2) Hang Snatch: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1 – rest as needed.

3a) 4X3 Snatch High Pulls from Blocks @ 110% (of max Snatch) – rest 60 sec.
3b) 4X45 sec. Bench Row Holds (use DB or KB in each hand) – heaviest possible, rest 60 sec.


Conditioning
Time to beat: Elisabeth Akinwale – 7:03.  (hahhahahahahaha  that is probably my t2b time) 

For time:
45 TTB
-then-
3 rounds of:
15 Deadlifts 235/155#     (or 80% your 1RM clean weight)
15 Back Squats 235/155#
*Notes: Use one bar for this workout, and racks may NOT be used. The bar must be must be taken from the ground and placed in the back rack to perform Back Squats. If your 1RM Clean & Jerk is less than 250/165#, scale to 205/140# (or 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#

04Jun13: Tuesday is the day for WORK

Strength

5x5 FRONT SQUAT    Make them perfect.  Go as Heavy as possible

Conditoning

3 RFT

50 Double-Unders
20 HSPU (reg standard)
15 TTB

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

17May13: Friday. Bring it today, The wknd is upon us.

Strength

1a) 3X10 Deadlifts @ 70% - rest exactly 2:00.
1b) 3X10 Bench Press @ 70% - rest exactly 2:00.

*Notes: A and B should be UB touch & go reps.

Conditioning

For time:

100 Double-Unders

40 TTB
30 HSPU (regionals standard)
20 Shoulder to OH 135/95#
90' Walking Lunges (front rack) 135/950#  (this will be interesting)

*If you have one, try to use an axle bar for this piece.

09Apr13: Tuesday: something different, something familiar.

Strength

HBBS: 3X3 @ 85%, 1X2 @ 90%, 2X2 @ 95% – rest as needed


Conditioning

1 min ME KBS @ 24/16kg
*Rest 1 minute.

3 min AMRAP of:
7 Front Squats @ 70% (no racks)
21 Lateral Jumps (over BB)
7 TTB
*Rest 1 minute.

1 min ME KBS @ 24/16kg
*Rest 1 minute.

3 min AMRAP of:
7 Front Squats @ 70% (no racks)
21 Lateral Jumps (over BB)
7 TTB

*Rest 1 minute.
1 min ME KBS @ 24/16kg

18Mar13: Monday. The usual. Train Hard

BBG

1) 7X1 3 First Pulls + 1 Hang Snatch - heaviest possible, rest 60 sec.

Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees). Do not let the BB rest on any portion of the leg before the Hang Snatch.

Skill/Midline

1a) 3X10 Strict T2B- rest 60 sec.
1b) 3XME "Nose & Toes" Handstand Holds - rest 60 sec.

Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5" from the wall.

Conditioning

10 minute ascending round AMRAP of:

3 Hang Clean to Thrusters 135/95#
3 Burpee Box Jumps 30/24"
3 C2B Pull-ups
6 Hang Clean to Thrusters 135/95#
6 Burpee Box Jumps 30/24"
6 C2B Pull-ups
9 Hang Clean to Thrusters 135/95#
9 Burpee Box Jumps 30/24"
9 C2B Pull-ups
12...

25Feb13. Monday. Back to work.

BBG

1) 5X3 Low Hang Snatch (1" off floor) - heaviest possible, rest 60 - 90 sec.

1. Notes: These should be performed UB if possible, but it is not required.

2. 2a)  3X3 Snatch First Pulls + Hang Snatch Pulls - heavy, rest 60 sec.

1. Pause for 3 counts at the top of the first pull. Then, from the hang position (end of the first pull), perform a snatch pull.

2b) 3X3 Snatch Grip Push Press + OHS - heavy, rest 60 sec.

Skill/Midline

1a) 3X20 UB GHD Situps (as fast as possible) - rest 60 sec.

1b) 3XME "Nose & Toes" Handstand Holds - rest 60 sec.

1. Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5" from the wall.

Conditioning

For time:

60 Double-Unders

3 Power Cleans @ 165/100#

30 Wall Balls 20/14#

6 Power Cleans @ 165/100#

15 T2B

9 Power Cleans @ 165/100#

15 T2B

6 Power Cleans @ 165/100#

30 Wall Balls 20/14#

3 Power Cleans @ 165/100#

60 Double-Unders

20Feb13: Wed Blocks and METCON

BB Gymnastics

1) 5x2 Snatch from blocks (just above knee) - heavy but perfect, rest 60 sec.

2) 5x2 Clean from blocks (just above knee) + 1 Push Jerk - heavy but perfect, rest 60 sec.

Notes: The 1 Push Jerk should be performed after the 2nd Clean.

Conditioning

7 minute AMRAP of:

8 Push Jerks @ 155/105#
10 T2B
40 Double-Unders

-then (no rest)-

1 minute AMRAP of:

UB Hang Power Cleans @ 155/105#

Notes: This effort is one unbroken set. The set begins when the bar is picked up, and ends when the bar hits the floor. You have one minute to complete as many UB reps as possible.

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.

11Feb13: Monday. Less Strength and strict lifting. A bit more in the Met and Con

BB Gymnastics    (15min)

1) 7X1 3-Position Snatch (low to high) - heaviest possible, rest 60 sec.
2a) 3X3 Snatch Pulls - heavy, rest 60 sec. DEMO VIDEO
2b) 3X3 Snatch Balance - heavy (no misses), rest 60 sec.

Skill/Midline  (10min)

1a) 3XME Strict HSPU - rest 60 sec.

Notes: Begin at Regionals standard. If you can perform more than 15 reps add a deficit.

1b) 3X15 Reverse Hypers - heavy, rest 60 sec.

Conditioning

12 minute AMRAP of:

5 Power Cleans 155/105#
10 T2B
15 Wall Ball 20/14#

Outlaw madness- a bit of insight

I've been implored by TOW's chief admin (a.k.a. the answerer of all the Info emails), Mady Schlenz, to write a brief summary of our layout for the season. For those of you who have been around for a while, I apologize, it'll be back to the nerdery tomorrow. For those of you who are fairly new, and haven't taken the time to read back through a year of posts, hopefully this will answer your questions (and give Mady some rest).

1) Now until the beginning of the Open.

Yes, this site is programmed with the Games season in mind (sorry, you'll have to figure out tapering for the Sheboygan Throwdown on your own). No, you DO NOT need to add or subtract any conditioning, lifting or anything else to be ready for the Open.

Over the next 4 weeks we will begin to wave down the volume of the "focused lifts" (lifts performed separately and not used as part of conditioning), and begin to spread the total volume of lifts back into conditioning pieces. We will also be adding in more sport-specific skill work (think HSPU/Muscle-Ups), as well as, upping the overall scope of our conditioning work to be more representative of things we may see. We will, as always, continue to lift, get strong, and develop as much mastery of barbell work as is possible.

2) The Open.

Yes, everything programmed during this period will be with the time of season in mind.

The Open workouts will comprise our site Conditioning work every Friday during the Open.

Open workout days and weeks will be just like any other days and weeks. There will be other regular work on Open workout days. I will not write specific de-loads or skill practices for these workouts. I will make sure to not write any 45 minute Chippers on Wednesdays, and I will be trying to insure that each of you feel as rested and fresh as possible for your Friday efforts. I will NOT program for 2nd attempts or repeats. If you feel the need to repeat one of the Open workouts you may use our rest day on Sunday. This has been done by some of our athletes in the past, and usually allows the athlete to not completely ruin the next week of training.

3) Between the Open and Regionals.

I'm not even going to attempt to summarize this right now. There will be more information posted far enough in advance that all Regional competitors will know what to expect.

---

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.

04Dec12: Tuesday (WORK WORK WORK)

BB Gymnastics

1) 5X1 3 Position Snatch @ 75% (low to high) - rest 60 seconds, DEMO VIDEO
2) 5X1 3 Position Clean + 1 Push Jerk @ 75% (low to high) - rest 60 seconds

Strength

1) Back Squat:
-Every 30 seconds for 4:00 minutes - 1 rep @ 85% (9 total reps)
-Rest exactly 2 minutes.
-Every minute on the minute for 4:00 minutes - 1 rep @ 90% (5 total reps)

2) 5X3 Front Squats (3 count pause on 1st rep) - heaviest possible, rest 60-90 seconds.

Conditioning  (you can stagger start this so 3 can go through at a a time, start after the min rest)

2 min ME Row for Calories

-rest 1 minute

4 min AMRAP of:
15 Pushups (hand release)
10 T2B

-rest 1 minute

4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups

-rest 1 minute

2 min ME Row for Calories

29Oct12- Monday Same as it ever was

This week (cause i can't decide what to skip and what not to) I have added time caps.   I will be following these so if i hit the time cap w/o finishing the prescribed work, i'm moving to the next movement.   On the snatchs the 4x1 is important (to me), so that part will be started at the 8min mark.  Do what you want, but this is just one method to address the competing pull (time vs gains) we are all struggling with.

BB GYM

1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.     (10min)

2a) 3X5 Snatch First-Pull (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec. DEMO VIDEO
2b) 3X5 Behind the Neck Snatch Grip Push Press – heavier than last week, rest 60 sec.

(10 MIN)

Skill

5 minutes free-standing Handstand practice.

Conditioning

50 KB Swings 1.5pd

-then-

3 rounds of:

10 HSPU  (If you are proficient at HSPU, do 15' HS Walk)

15 T2B

-then-

30 KB Swings 32/24kg

For time.

who has better form?

22Oct12: Monday - Snatch, skill, conditioning.

121015:

BB Gymnastics

1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Snatch Deadlift (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec.

Notes: This movement is simply the 1st pull of the Snatch. Pull off the floor to the knees, while maintaining perfect beack position.

2b) 3X5 Behind the Neck Snatch Grip Push Press – heavy, rest 60 sec.

Skill

12 Minutes Chest Facing Wall Handstand & Handstand Walk Practice.

Notes: The goal is to get into and maintain the handstand with exclusively the nose and feet in contact with the wall. If you can get into and maintain the handstand within these parameters, you may begin to try to walk away from the wall. As you walk away from the wall do not let your body fold. It is imperative that a hollow body position be maintained for this drill. Obviously, do not allow the desire to keep your nose on the wall end in injury—it’s not that serious.

Conditioning

For time.

30 T2B
20 KB Thrusters 24/16kg (both arms)
Row 1k
20 KB Thrusters 24/16kg (both arms)
30 T2B

(If we don't remember to bring the 'bells,  DB thrusters can be substituted)

09oct12: Tuesday Squat day

BB GYMNASTICs-  I am skipping due to schedule and time....

Strength

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00

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

Conditioning

Compare to 120511

5 rounds for total working time of:

3 HPC @ 80% (of 1rm Clean)
6 Box Jumps 36/30″
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%

Rest 1:1