12Aug13: Monday.- Snatching.

BBG

1) 15 minutes to establish a 3RM Pause Snatch (pause three counts at the bottom of the knee).

Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.

2) 3X3 Pause Snatch @ 90% of 3RM from #1 - rest 90 sec.

3a) 5X2 Snatch First Pull (top of knee) - absolute heaviest possible, rest 60 sec.
3b) 5x5 Bent Over Row (straps should be used) - heaviest possible, rest 60 sec.

Note: Make absolutely sure that every portion of the First Pulls perfectly mimics the bar track of your Snatch—especially the isometric portion.

Conditioning

(this is gonna hurt)

5 rounds for reps of:

20 sec. ME DB Push Press 60/40#
10 sec. Rest
20 sec. ME C2B Pull-ups
10 sec. Rest
40 sec. ME Burpee Box Jumps 24"
20 sec. Rest

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...

12Feb13: Tuesda. The work don't stop

BB Gymnastics

1) 7X1 3-Position Clean (low to high) + 1 Jerk (after 3rd Clean) - heaviest possible, rest 60 sec.
2a) 3X5 Push Press - absolute heaviest possible, rest 60 sec.
2b) 3X5 Pendlay Rows - heaviest possible, rest 60 sec. DEMO VIDEO

Strength

HBBS (based off 130129): 3X5 @ 70%, 3X3 @ 80% - rest 2:00 minutes.

*Front Squats will appear here every other week for this cycle (but obviously not today).

Conditioning

1 min Max Distance HS walk or hold
-then (no rest)-

3 rounds for total reps of:

1:00 ME KBS 24kg

Rest :30
1:30 ME Burpee Box Jumps 24"  "
Rest :30
1:00 ME DU
Rest :30

-then-

1 min Max Distance HS Hold