24Sep13. Probably missigng HBBS & Frt squats by now

BBG
12min to work up to heavy single hi-hang clean and jerk.
Focus is speed under bar!

CONDITIONING
5RFT
50 DU
15 burpees
5 Power Cleans (80% 1RM)

Rest 1:1

10sep13. Tuesday. Shit getting heavy

BBG

1) 10 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk.
2) 3X1 @ 90% of max from above – rest 60 sec.

Note: Emphasize control when you return to the floor for each rep. You should feel the weight change in the foot as you move from the hang to the start position and back up.

Strength
1) HBBS:

6	70%
6	80%
6	90%
6	95%

 2) Front Squat:

5	65%
4	75%
4	80%
4	80%

Conditioning
3 rounds for time of:
5 HSPU
20 Pullups
75 Double-Unders

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

20aug13: Tuesday. Clean, squat, Run

BBG

1) 10 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk.

2) 3X1 @ 90% of max from above - rest 60 sec.

Note: Emphasize control when you return to the floor for each rep. You should feel the weight change in the foot as you move from the hang to the start position and back up.

Strength

1) Back squat: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% - rest 2 minutes.

2) Front squat: 1X5 @ 60%, 70%, 75%, 80% - rest 2 minutes.

Conditioning

5 X Run 800m - rest 1:1

24Oct12: Wed- Highboxes and strength. Sound familiar?

WOD 121024:

BB Gymnastics

1) 10X1 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 10X1 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Strength/Conditioning

1a) 3X5 Push Press – heaviest possible, rest 30 sec.
1b) 3X12 Reverse Hypers – heavier than last week, rest 30 sec.
1c) 3X12 Bulgariant Split Squats (front rack) – heavy, rest 30 sec.
1d) 3X1 minute ME Rope Climbs 15' – rest 30 sec.

Notes: Split squats are 6 reps per leg. Try to maintain a vertical shin throughout the movement.

19oct12: Friday fun w/ oly lifting and MER B'tch- NANCY

BB Gymnastics
1) Every 40 seconds for 6 minutes (10 total reps):
1 Power Snatch + 1 Hang Snatch (full squat) @ 80% of 120914.

Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00

*rest 2 minutes
2) Every 50 seconds for 7:30 minutes (10 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 80% of 120914.

Notes: Reps are at 0:00 – 0:50 – 1:40 – 2:30 – 3:20 – 4:10 – 5:00 – 5:50 – 6:40 – 7:30

Conditioning
“Nancy”
Compare to 120307
5 rounds for time of:
Run 400m
15 OHS 95/65#


Midline
1a) 3X20 UB GHD Situps – rest 45 sec.
1b) 3X7 KB Windmills (7 reps each arm) – heaviest possible, rest 45 sec. DEMO VIDEO

17OCt12: Wed. Typical High Box and Strength....

BB Gymnastics

1) 7X2 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 7X2 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Strength/Conditioning

1a) 3X7 Seated DB Shoulder press – heaviest possible, rest 30 sec.
1b) 3X15 Reverse Hypers – heavy, rest 30 sec.
1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.
1d) 3X7 Weighted Muscle-Ups – heaviest possible, rest 30 sec.

Notes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended. Muscle-Ups are designed to be performed UB. If you cannot perform 7 UB without weight, try to get as large of a ME set as possible, but do not add load.

12Oct12: Friday

BB Gymnastics

1) Every 30 seconds for 4 minutes (8 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 75% of 120914.

*rest 2 minutes

2) Every 45 seconds for 6 minutes (8 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75% of 120914.

Conditioning

Run 1 mile
15 min of  Muscle-Ups

record mile and # of MU.

Midline

5 minute AMRAP of:

BB TGU 65/45#

10oct12: Wed. High Blocks and Bulgarian Split Squat

BB Gymnastics

1) 10X1 Vertical Snatch off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 10X1 Vertical Clean off High Blocks (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Strength/Conditioning

1a) 3X5 Split Shoulder press – heaviest possible, rest 30 sec. DEMO VIDEO
1b) 3XME UB Strict Pullups (supinated grip)– rest 30 sec.  (chin up)
1c) 3X10 Bulgarian Split Squat (front rack)– heavy, rest 30 sec.
1d) 3X10 Strict Weighted GH Raises – heavy, rest 30 sec. DEMO VIDEO

Notes: Split squats are 5 reps per leg. Try to maintain a vertical shin throughout the movement.

Bulg Split Squat

02Oct12: Wed is Funday

BB Gymnastics

1) 5X2 Snatch off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 5X2 Clean off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Strength/Conditioning

1a) 3X10 Seated DB Shoulder press – heaviest possible, rest 30 sec.
1b) 3X10 Strict Weighted Chest to Bar Pullupsx – heaviest possible, rest 30 sec.
1c) 3X20 BB Stepups 20" (front rack)– heavy, rest 30 sec.
1d) 3X10 Strict Weighted GH Raises – heavy, rest 30 sec.

Notes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended.

19Sep12: Wed. HIGH BOX IS BACK!

BB Gymnastics

1) 5X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 5X2 Vertical Clean off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Strength/Conditioning

1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.
1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1d) 3X15 Reverse Hypers – medium/heavy, rest 30 sec.

ARLINGTON WOD (run warm up as needed)

BB GYM-  As RX, but do high hang.   Shrug, jump, get the F under it!

Strength/Cond

1a) HSPU or Handstand hold

1b) Press or Snatch Grip Press  3x3

1c)  Sit ups  3x20