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).

08Jan12: Tuesday. NOT sure Why.....

Viewers Choice:   

I'm doing this one:

Strength

15 minutes to work up to a heavy HBBS.

Conditioning

Choose one…

Row: 5X500m – rest 1:1 –
Run: 5X400m – rest 1:1

OR you can try this one.....

20 minutes to complete the following...

For time:

"Fran"

21-15-9 of:

Thrusters 95/65#
Pull-ups

-then (no rest)-

Run 1 Mile.

With the remaining time:

Establish a 20RM Back Squat.

Notes: Please post "Fran" time, 1 Mile Run time, and 20RM Back Squat load to comments. Remember, there is ZERO rest between "Fran" and the 1 Mile Run.

11Dec12: Tuesday is ALWAYS squat day

BB Gymnastics

1) 7X1 3 Position Snatch (low to high) – heaviest possible, rest 60 seconds, DEMO VIDEO
2) 7X1 3 Position Clean + 1 Push Jerk (low to high) – heaviest possible, rest 60 seconds

Strength

1) Back Squat: 1X8 @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90% - rest as needed.

2) Front Squat: 7X2 @ 70% – rest exactly 40 seconds (based on 121201).

Conditioning

8 minute AMRAP of:

8 Ring Dips
16 KBS 32/24kg

FOUND THIS LINK ON LINE.   A local kid making good things happen. 

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

30Oct12: Tuesday....

BB Gymnastics

1) Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 3X1 @ 90%, 1X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.     (10-12min)

NOT DOING THIS WEEK

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:

High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – rest as needed.

(10-15 min)

Conditioning

3 rounds for time of:

Run 400M
21 C2B Pullups (ouch)
12 Deadlifts 275/185#

23Oct12: Tuesday- Long, as usual

 121023

Will be working from home Tue. AM, so may end up doing this later or on WED.

BB Gymnastics

1) Clean and Jerk: 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 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:

High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00

Conditioning

5 rounds for total time of:

15 C2B Pull-ups
Run 200m
20 Wall Balls 20/14#

Rest 1:1

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

18Sep12: Tuesday - squat's are back! New % off your PR!

BB Gymnastics

1) 7X1 3-Position Clean + 1 Jerk (floor, hang, hi-hang) – heaviest possible, rest 60 sec.

2a) 5X3 Hang Clean Pull (aka Clean Shrug) – heavy, rest 60 sec. DEMO VIDEO
2b) 5X3 Push Press – heaviest possible, rest 60 sec.

Strength

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

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

Conditioning

Courtesy of compWOD

5-4-3-2-1 of:

Clean & Jerk 165/115#
Muscle-Ups

For time.



ARLINGTON WOD:

BB GYM-  Same
Strength-  If not at 'Y', do Front squats w/ an appropriate weight (clean from floor).   Pause for 3 count at bottom.  Drop% down from 1RM Frt Squat to 50, 55, 60%. (saving the cement floor).
Conditioning-
5-4-3-2-1   
135# Hang clean & Jerk
Clapping Push up (figure out how to get rings or pull up bar in garage!)