16Sep13: Monday. NO GM GYM. What are we going to do this week?????

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BBG
1) 15 minutes to establish a 3RM Hang Snatch (bottom of knee – three consecutive reps).
2) 3X1 Hang Snatch Triple (same as above) @ 90% of Max from #1 – rest 90 sec.

3a) 4X2 3-Stop Snatch High Pull (2″ off floor, bottom of knee, high pull) – heaviest possible, rest 60 sec.
3b) 4X8 Bent Over Row – heaviest possible, rest 60 sec.


Conditioning
30-20-10 of:
Wall Ball 30/20# (if you do not have WBs in this weight use 20/14# to a 12′ target)
KB Snatch (15l/15r – anyhow) 32/24kg

26Aug13. Week 4 of the cycle

BBG

1)      10 minutes to find a 3RM Hang Snatch (top of knee) - these should be UB, do not drop the BB between reps.

2)       3x3 @ 95% of Max from above - rest 90 plus seconds.

3a)   4X3 Snatch High Pulls @ 110% of Max Snatch - rest 60 sec.
3b)    4X 45 sec. Bench Row Holds (use KB or DB in each hand, hold at finish of concentric contraction with chest on bench) - heaviest possible, rest 60 sec.

Conditioning

4 rounds for total time (of runs) and reps:

Run 400m (all out)
ME UB Push-Ups (chest to ground)

Rest 2:00 between rounds.

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.

29Apr13: Snatch, drop, get up. Jump.

7X2 Hi-Hang Snatches – heaviest possible, rest 60 sec.
Can use boxes instead of hang if you choose.



VERTICAL TORSO, got one?

-then-

For time:
40 Burpees
50 Double-Unders
30 Burpees
50 Double-Unders
20 Burpees
50 Double-Unders

18Mar13: Monday. The usual. Train Hard

BBG

1) 7X1 3 First Pulls + 1 Hang Snatch - heaviest possible, rest 60 sec.

Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees). Do not let the BB rest on any portion of the leg before the Hang Snatch.

Skill/Midline

1a) 3X10 Strict T2B- rest 60 sec.
1b) 3XME "Nose & Toes" Handstand Holds - rest 60 sec.

Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5" from the wall.

Conditioning

10 minute ascending round AMRAP of:

3 Hang Clean to Thrusters 135/95#
3 Burpee Box Jumps 30/24"
3 C2B Pull-ups
6 Hang Clean to Thrusters 135/95#
6 Burpee Box Jumps 30/24"
6 C2B Pull-ups
9 Hang Clean to Thrusters 135/95#
9 Burpee Box Jumps 30/24"
9 C2B Pull-ups
12...

11Mar13: Monday. GYM's open, back to work

We are week behind, so i'm wondering if Rudy  new what 13.1 was gonna be....

I kind of want to do it again to get those last 4 reps.

BBG

1) 10X1 First Pull + Hang Snatch - heaviest possible, rest 60 sec.

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

2a) 3X5 Hang Snatch Pulls - heavy (use straps), rest 60 sec.
2b) 3X3 Snatch Grip Push Press + OHS - heavier than last week, rest 60 sec.

Skill/Midline

1a) 3X25 UB GHD Sit-ups - rest 60 sec.
1b) 3XME "Nose & Toes" Handstand Holds - rest 60 sec.

Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5" from the wall.

Conditioning

3 minute AMRAP of:

Burpees (to a 6" target)

*Rest 2 minutes.

5 minute AMRAP of:

30 Double-Unders
15 Power Snatches 75/55#

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.

24Sep12: Monday Hang Snatch

BB Gymnastics:

1) 7X2 Hang Snatch - heaviest possible, rest 60 sec.
2a) 5X3 3-Stop Snatch Pull - heavy, rest 60 sec. DEMO VIDEO
2b) 5X3 Heaving Snatch Balance - heavier than last week, rest 60 sec.

Skill

5 minutes Handstand/Handstand Walk practice.

Notes: Try to spend the majority of this time inverted. If you can only get into a handstand against a wall, then try to play with balancing just the wall. If you can freestand, then attempt to walk. If you can walk practice turns. Etc.

Conditioning

Run 400m
21 C2B Pullups
12 DB Thrusters 55/35#

Run 400m
15 C2B Pullups
9 DB Thrusters 55/35#

Run 400m
9 C2B Pullups
6 DB Thrusters

I'm gonna modify the OUTLAW Way a bit so we (or me) are not going overhead three days in a row AND we try to keep things under an hour

23apr12: monday work

MONDAY

1) 5X2 1 Hang Snatch (full squat) + 1 OHS + 1 Snatch Balance + 1 OHS @ 65% (of 1RM Snatch) – rest 75 sec.

Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.

Conditioning
For total working time:
Run 400m
-rest 2:00
Row 500m
-rest 2:00
Run 400m
-rest 1:30
Row 500m
-rest 1:30
Run 400m
-rest 1:00
Row 500m