23August13. Friday. WORK

BBG  (pick one OLY movement)

1. Snatch from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed.
2. Clean & Jerk from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.

Strength

1) HBBS: 1X10@60%, 1X10@65%, 1X8@70%, 1X8@75%

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
2b) 4X8 Close Grip Bench Press (hands 12″ apart) – heavier than last week, rest 60 sec.

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3XME Strict Weighted Pullups @ 50% of last week's heaviest weight – rest 60 sec.
3b) 3X20 GHDs

13Feb13: Wed work

BB Gymnastics

1) 7x1 Snatch from blocks (just above knee) - heavy but perfect, rest 60 sec.

2) 7x1 Clean from blocks (just above knee) + 1 Push Jerk - heavy but perfect, rest 60 sec.

Conditioning

Run 5k

22Jan13: Wednesday modified a bit.

 

BB Gymnastics

1) 5X3 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds DEMO VIDEO
2) 5X3 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec. DEMO VIDEO

      (I'll be modifing the BB Gym by doing 1 or 2 sets from one and the full 5x3 from the other, just need to decide)

3a) 3X3 5-Step Duck Walk – heavy, rest 60 sec. DEMO VIDEO
3b) 3X5 Snatch Grip Push Press – heaviest possible, rest 60 sec.

Conditioning

5 rounds for total working time of:

1 Muscle-Ups + 5 Ring Dips
15 KBS 32/24kg
50 Double-Unders

Rest 1:1

05Nov12: MONDAY. De-load week

We are ramping down before the next cycle AND then the open starts.  wow  time flies.
After this week, I have decided to do a 'test' to see how the last 8 months of training went.   So, that means next week we will repeat the Crossfit Open Work outs.  (or not, depends on what you want).
I have my suspicions on how we'll do, but we will see.

BB Gymnastics

15 minutes to establish a 1RM Snatch from blocks (just above the knee).

Conditioning (pain threshold training)

Compare to 120211

5 rounds for total time of:

Row 250m
10 Squat Clean to Thrusters 95/65#
15 Burpees

-Rest 3 minutes between rounds.