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

04Sep13. Wed.

BBG  (Pick one OLY  movement)

Compare 1-3 to 130717.

1) Power Snatch: Find Max UB Triple in 10 min.
2) Power Clean: Find Max UB Triple in 10 min
3) Jerk From Rack/Boxes: Find Max Triple in 10 min (you may drop bar on boxes each rep).

4a) 5X3 Clean Pull @110% of Max CJ - rest 60 sec.
4b) 5X4 DB Push Press + Lunge Each Leg (1 Push Press + 1 Lunge Each Leg = 1 Rep) - heaviest possible, rest 60 sec.

Conditioning

5X800m Run (90% or greater effort)

Rest 1:1

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

16July13: Tuesday. Yeah, no squatting!

BBG   (20 min)

7X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds

Strength   (15min)

1a) 4X5 Split Press - heavier than last week (absolutely no heaving), rest 60 sec. DEMO VIDEO
1b) 4X5 Pendlay Row - heavier than last week, rest 60 sec. DEMO VIDEO

Conditioning  (12min)

3 rounds for total reps of:

1:00 ME  HSPU   - (Strict, or deficit if possible)

2:00 AMRAP of:

12 TTB
12 DB Push Press 50/35#