31jul13. Wed. a lot of work to get done

Due to my vacation schedule, this is gonna be my TEST day for squatting.

BBG

1) 3X5 Muscle Snatch - heavy but keep it a true Muscle Snatch, rest 1:30 DEMO VIDEO

2) 7X2 Snatch from worst position - heavy but perfect, rest 60 sec.

*Note: The "worst position" distinction implies that you should practice from whatever place you struggle the most. That could include anything from hi-hang to blocks from below the knee, or anywhere in between. Do not turn this into anything but a time to work on technique from your worst position.

3) 5X2 Cleans + 1 Jerk from worst position - heavy but perfect, rest 60 sec. (Perform one Clean, then the second followed by a Jerk.)

Strength

1a) 4X5 Supinated Strict Weighted Pullups – heaviest possible, rest 60 sec.
1b) 4X5 Strict Weighted Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X8 Narrow Grip Bench Press (hands 8-12" apart) - heaviest possible, rest 60 sec.
1d) 4X15 GHD.

17July13: Wed. Wk 2 of the sq cycle

Strength 1  (20min)

*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

Smolov 2/2 – Click Here for Smolov Calculator

HBBS 7X5 @ 75% – rest at least 2 minutes

BBG  (20 min)

1) 10 minutes to work to a max Power Snatch for the day, then:

2) 10 minutes to work to a max Power Clean & Jerk for the day, then:

**  I Need to know if you liked this better or the EMOM from last week.    *****

Strength 2

1a) 4XME strict pull lups -  rest 60-90 sec.
1b) 4X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X20 GHDs , rest 30 sec.

10 July13: Wed. Squat, Squat, Squat.

Strength 1   (20min)

Smolov 1/2 – Click Here for Smolov Calculator

HBBS 7X5 @ 75% – rest at least 2 minutes

BBG   (15min)

1)  EMOM for 5 minutes: 1 Snatch @ 90% of 1rm.

2)  EMOM for 5 minutes: 1 Clean & Jerk @ 85% of 1rm.

Strength 2   (15min)

1a) 4X5 Weighted Strict Pullups - heaviest possible, rest 60-90 sec.
1b) 4X8 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X10 Reverse Hyper - heaviest possible, rest 30 sec.

Get as much done as you can, when time is up move on (except squats)

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.