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

08Oct12: Monday

BB Gymnastics

1) Snatch: 2X2 @ 65%, 2X1 @ 70%, 2X1 @ 80%, 2X1 @ 90%, 4X1 @ 70% - rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Snatch Hi-Pulls – heavy, rest 60 sec.

Notes: The finish of the movement should be at or near chest height. If this is not possible, lower the load.

2b) 3X5 Non-Heaving Drop Snatch - heavy but fast, rest 60 sec.

Notes: Feet start in the receiving position. There should be no upward movement of the barbell. Drop, and press yourself down with the bar.

Skill

5 minutes HS Walk & HS Walk turning practice.

Notes: If you are fairly proficient, set up cones or something to turn around. Set them up no more than 10' apart and attempt to turn in both directions. If you are not proficient simply practice walking.

Conditioning

5 rounds for total working time:

25 Jumping Squats @ 45# DEMO VIDEO
20 KB Push Press @ 24/16kg (2 KBs/2 arms) (sub DB if needed)
15 Pullups