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

14Aug13- Snatch, Clean, Jerk, PUll, Press, Row

BBG

1) 12 minutes to establish a 3rm Hang Power Snatch (from hips).
2) 12 minutes to establish a 3rm Hang Power Clean (from hips).
3) 12 minutes to work to a heavy but not maximal Jerk triple (from rack or blocks).
4a) 5X2 Pause Clean First Pull (5 sec. pause at knee) - heaviest possible, rest 60 sec.
4b) 5X5 Push Press - heaviest possible, rest 60 sec.

Conditioning

Row 2k for time.

01May13. Clean, Jerk, condition

7X2 Hi-Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.

-then-

3 rounds for total working time of:
10 HSPU
15 TTB
50 KB Hi-Pulls 24/16
Rest 1:1
*Notes: KB Hi-Pulls begin with the KB touching the ground and end with the hands at the chin with the elbows above the hands.

12Mar13: Tuesday Good to be back

1) 10X1 First Pull + Hang Clean + Jerk – heaviest possible, rest 60 sec.

Notes: This movement should be performed with a pull to the knees—a First Pull, a 3 second pause at the knees, then a Clean from the hang position (at the knees).

2a) 3X3 Push Press – heaviest possible (treat these like 3 separate attempts at a 3RM), rest 60 sec.
2b) 3X5 Bent-Over Rows (supinated grip) – heavier than last week, rest 60 sec. DEMO VIDEO

Strength

1) HBBS (based off 130129): 2X5 @ 70% - rest 45 seconds, 2X3 @ 75% - rest 45 seconds, 3X1 @ 80% - rest 30 seconds.

Notes: Sets at each percentage should be performed without re-racking the barbell. Take 90 seconds rest between each percentage.

Conditioning

1) 3X200m Run - rest 1:1

2) 3X200m Run - rest 1:1.5

3) 3X200m Run - rest 1:2

05Oct12: Friday.

BB Gymnastics

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

1 Power Snatch + 1 Hang Snatch (full squat) @ 70% 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 @ 70% of 120914.

Conditioning

4 rounds for total working time of:

7 Bench Press @ 65%
Row 500m

(If you have too many at rower do a sub..
Rd 1:   Row 500M
Rd 2:   75 DU
Rd 3:   Run 400M
Rd 4:   Row 500M

Rest 1:1

Midline (if time permits)

5XME L-Sits - rest 60 sec.