06Nov13: Wed. Work not getting any easier...... probably wish the gym was closed again

BBG
1) 10 minutes to establish a Max UB 3-Position Power Snatch (floor, 2″ from floor, top of knee – this should be performed as an unbroken complex).

2) 10 minutes to establish a Max UB 3-Position Power Clean (floor, 2″ from floor, top of knee – this should be performed as an unbroken complex).

3) 10 minutes to work to a near maximal Jerk Triple from blocks/rack (each rep may be dropped).





Conditioning
“Granite Games 6.1″
For time:
Row 500m
-then-
21-15-9 of:
Wall Balls 20/14#
Pull-ups

23Oct13: Wed Clean and Jerk day.....

BBG
1) 15 minutes to establish a 2RM Pause (3 counts @ bottom of knee) Clean & Jerk.
2) Pause (3 counts @ bottom of knee) Clean & Jerk: 1X1@90%, 1X@95%, 1X1@100% of 2RM from #1

3a) 5X3 Clean Deadlifts with pause at bottom of knee – heaviest possible, rest 60 sec.
3b) 5X5 DB Push Press – heaviest possible, rest 60 sec.



Conditioning
3 rounds for time of:
10 dB Cleans (50#)
20 Wall Balls
50 Double-Unders

16Sep13: Monday. NO GM GYM. What are we going to do this week?????

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BBG
1) 15 minutes to establish a 3RM Hang Snatch (bottom of knee – three consecutive reps).
2) 3X1 Hang Snatch Triple (same as above) @ 90% of Max from #1 – rest 90 sec.

3a) 4X2 3-Stop Snatch High Pull (2″ off floor, bottom of knee, high pull) – heaviest possible, rest 60 sec.
3b) 4X8 Bent Over Row – heaviest possible, rest 60 sec.


Conditioning
30-20-10 of:
Wall Ball 30/20# (if you do not have WBs in this weight use 20/14# to a 12′ target)
KB Snatch (15l/15r – anyhow) 32/24kg

29Jul13: 1st squat cycle is over.

BBG

1) Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses.

2) EMOM for 5 minutes - 1 Snatch @ 90% of max from #1

3a) 3X5 Snatch First Pulls (3 second pause at the knees) - heaviest possible, rest 60 sec. DEMO VIDEO
3b) 3X5 Non-Heaving Drop Snatch - heaviest possible, rest 60 sec. DEMO VIDEO

Conditioning

For total reps:

2:00 ME Double Unders

Then (no rest)-

3:00 ME Wall Balls 20/14# (attempt as many as possible UB - do not gameplan)

Rest 2:00-

3:00 ME KBS 24/16kg (attempt as many as possible UB - do not gameplan)

Then (no rest)-

2:00 ME Double-Unders

22Feb13: Friday. DL and Bench Day.

Strength

1a) 5X2 Top Pull Deadlifts @ 90% - rest 60 sec. DEMO VIDEO
1b) 5X3 Bench Press w/ chains @ 55% bar + 25% chains - rest 60 sec.

Notes: The barbell should be loaded with 55% of 1rm, then 25% of the 1rm should be added in chain weight.

2a) 3X5 Tempo Supinated Weighted Pull-ups - heaviest possible, rest 60 sec.

Notes: The movement tempo should be up quickly, 3 count pause with chin over the bar, and 3 count descent before exploding back up. DO NOT use a weight that will not allow you to keep tempo.

2b) 3X10 Strict Weighted GH Raise - heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

Conditioning

30 KBS 32/24kg
30 Wall Balls 20/14#
30 C2B Pull-ups
Row 1k (if solo), or 150 DU or 800M run
20 KBS 32/24kg
20 Wall Balls 20/14#
20 C2B Pull-ups

For time.

Midline/Recovery

3X25 Reverse Hypers - medium, rest 60 sec.