05nov13: Tuesday

BBG
1) 10 minutes to establish a 2RM Hang Clean & Jerk (the weight may be dropped after the Jerk).
2) Hang Clean & Jerk Double: 1X1@90%, 1X@95%, 1X1@100% of 2RM from #1 – rest as needed.



Strength
Front Squat: 1X5@60, 1X5@70%, 1X5@75% – rest 2:00.

Conditioning
5 rounds for Calories and Total Working Time of:
30 seconds ME row for Cals
Run 400m (all out)
Rest after rounds: 1) 2:00 – 2) 1:30 – 3) 1:00 – 4) :30

06SEP13. Friday. Squat Day.

BBG   (Pick the OLY movement NOT done on WED)

1) Snatch from Blocks @ Power Position (DEMO VIDEO): 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 @ Power Position (same position as Snatch - refer to above demo): Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets - rest as needed.

Strength

1) HBBS: 1X6@65%, 1X6@75%, 2X6@80%

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% - rest 60 sec.
2b) 4X3 Close Grip Bench Press (hands 12" apart) - heaviest possible, 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) 3X8 Weighted Strict Pullups – heaviest possible, rest 60 sec.
3b) 3X25   GHDs        

3c) 3x10   Glute Ham Raise

03Sep13. Tuesday. Squatting, Warning % are high.

BBG

1) 10 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)

2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.

Strength

1) HBBS: 1X8@65%, 1X6@75%, 1X4@85%, 1X4@90% – rest 2 minutes (or more if necessary).

2) Front squat: 1X5 @ 70%, 1X4@80%, 1X3@85%, 1X3@90% – rest 2 minutes (or more if necessary).

Conditioning

3 rounds for time of:

50 Double-Unders
50' Walking OH Lunges 115/75#  (pick a manageable weight)
25 Burpees

27Aug13: Tuesday Squat Day

BBG

1) 15 minutes to find a 2RM Hang Clean & Jerk (top of knee) – the BB may be dropped after the first Jerk.

Strength

1) HBBS: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.

2) Front squat: 1X5 @ 70%, 75%, 80%, 85% – rest 2 minutes (or more if necessary).

Conditioning

7 rounds of:

30 sec. ME Row for Calories (sub Row if necessary)
30 sec. Rest
30 sec. ME Rope Climbs 15'
30 sec. Rest
30 sec. ME KB #55
30 sec. Rest

16Aug13. Hellauva lot of work Friday.

BBG  (Pick one OLY movement)

1. Snatch from Blocks @ Top 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 @ Top 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%, 1X8@70%, 1X8@75%, 1X8@80%

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) 3X5 Strict Weighted Pullups – heaviest possible, rest 60 sec.
3b) 3X5 Strict Weighted Tempo GH Raise – fast on the way up then 5 sec. count back down, heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

13Aug13- Tueday. Cleans and squats

BBG

1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.

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 Clean & Jerk @ 90% of 2RM from #1 - rest 90 sec.

Strength

1) HBBS: 1X10@60%, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80% - rest as needed.

2a) Front Squat: 1X5@60%, 1X5@70%, 2X5@75% - rest 90 sec.

Conditioning

10 minutes Farmers carry

Every 2 minutes, beginning at 2:00, 20 Burpees (basically, drop wherever you are).

06aug13

BBG
1) 15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.

Strength
1) HBBS: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80% – rest 2 minutes.
2) Front Squat: 1X5@60%, 3X5@70% – rest 90 sec.

Conditioning
10MIN DU 'practice'
1Min DUs
1Min Singles
Complete your 'number' in a minute and the remainder is rest.

Example-    30s.   30DUs, rest remainder of the minute.  30 singles, rest remainder of minu.  Repeat 5 times.

04Jun13: Tuesday is the day for WORK

Strength

5x5 FRONT SQUAT    Make them perfect.  Go as Heavy as possible

Conditoning

3 RFT

50 Double-Unders
20 HSPU (reg standard)
15 TTB

09Apr13: Tuesday: something different, something familiar.

Strength

HBBS: 3X3 @ 85%, 1X2 @ 90%, 2X2 @ 95% – rest as needed


Conditioning

1 min ME KBS @ 24/16kg
*Rest 1 minute.

3 min AMRAP of:
7 Front Squats @ 70% (no racks)
21 Lateral Jumps (over BB)
7 TTB
*Rest 1 minute.

1 min ME KBS @ 24/16kg
*Rest 1 minute.

3 min AMRAP of:
7 Front Squats @ 70% (no racks)
21 Lateral Jumps (over BB)
7 TTB

*Rest 1 minute.
1 min ME KBS @ 24/16kg

19Mar13: Tuesday. I hope you are ready.

BBG

1) 7X1 Pause First Pull + 1 Clean & Jerk - heaviest possible, rest 60 sec.

Notes: The sequence is 1 First Pull with a 3 second pause at the knees, then a full Clean & Jerk. Do not release tension on the BB when returning to the floor after the Pause First Pull.

Strength

1) HBBS (based off 130129: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 2-3 minutes.

2) 4X3 1 & 1/4 Front Squats – heaviest possible (no misses), rest 90 sec. DEMO VIDEO

Conditioning

3 minutes Max Distance Prowler Push @ 250/175#  (NEED TO SUB FOR THIS!)

Notes: This effort should be performed as a 10 yard shuttle (10 yards down, 10 yards back). Push high handles down, and low handles back.

-then (no rest)-

For time:

Row 20 Calories
12 Push Press 135/95#
20 Walking Lunges (steps)
Row 40 Calories
9 Push Press 135/95#
40 Walking Lunges (steps)
Row 60 Calories
6 Push Press 135/95#
60 Walking Lunges

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

27nov12: tuesday - squat and high boxes

GVAPIR cancelled, so i get to come in and continue the crushing blows....

BB Gymnastics (20min total no more!)

1) 7X1 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO
2) 7X1 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO

Strength   (15min total no more)

1) Back Squat: EMOM for 5 minutes – 2 reps @ 85%

These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.

2) 7X2 1&1/4 Front Squats – heaviest possible, rest 60 seconds. DEMO VIDEO

Conditioning (I scaled this.....)

Run 200m
5 Muscle-Ups
5 Power Snatches 135/95#
Run 200m
4 Muscle-Ups
4 Power Snatches 135/95#
Run 200m
3 Muscle-Ups
3 Power Snatches
Run 200m

For time.

12Nov12; Tuesday. Did you pack your big boy shorts? SQUAT time

I have GVapir at 6, so not sure what time i'll be trying this.

Strength
1) Back Squat (please read the directions carefully):

Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.

Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.

Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

Notes: These are LOW Bar Back-Squats. Percentage is based off of most recent 1RM HBBS.

2) 5X2 Pause Front Squats (3 counts in bottom), heavy rest 90 seconds.

Conditioning

10Min AMRAP
30 75# Snatches
30 135# Snatches
30 165# Snatches

09Nov12: Friday OUTLAW OPEN DAY

You'll have to enjoy this one w/o me. 

I'm on VACATION

---

*This is a version of Outlaw Open workout #3.

5 minutes to establish a Max Height Box Jump.

-then (no break)

Men-
12-9-6 of:
Muscle-Ups   (sub is strict pull ups and t2b)
Front Squats @ 150/115#

For time.

For time.

Notes: There is a 10 minute cap. Racks MAY NOT be used for Front Squats (unless you have to, then everyone should laugh at your for 5min before the WOD starts....jz).

-then (immediately at completion of the WOD, or when the 10 minute cap is reached)-

5 minutes to establish a Max Height Box Jump.