25Sep13: Wed (loving the de-load week)

BBG
1) EMOM for 5 minutes:
2 Power Snatches @ 75% of 1rm Power Snatch.

2) EMOM for 5 minutes:
2 Power Clean & Jerks @ 75% of 1rm Power Clean.



Conditioning
For time and reps:
5:00 ME KB Snatches 24/16kg (apportion anyhow)
Run 1 Mile
*There is no break after the KB Snatches.

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

22Feb13: Friday. DL and Bench Day.

Strength

1a) 5X2 Top Pull Deadlifts @ 90% - rest 60 sec. DEMO VIDEO
1b) 5X3 Bench Press w/ chains @ 55% bar + 25% chains - rest 60 sec.

Notes: The barbell should be loaded with 55% of 1rm, then 25% of the 1rm should be added in chain weight.

2a) 3X5 Tempo Supinated Weighted Pull-ups - heaviest possible, rest 60 sec.

Notes: The movement tempo should be up quickly, 3 count pause with chin over the bar, and 3 count descent before exploding back up. DO NOT use a weight that will not allow you to keep tempo.

2b) 3X10 Strict Weighted GH Raise - heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

Conditioning

30 KBS 32/24kg
30 Wall Balls 20/14#
30 C2B Pull-ups
Row 1k (if solo), or 150 DU or 800M run
20 KBS 32/24kg
20 Wall Balls 20/14#
20 C2B Pull-ups

For time.

Midline/Recovery

3X25 Reverse Hypers - medium, rest 60 sec.

19Nov12: Monday- Short week work hard

BB Gymnastics

1) Snatch: 2X1@80%, 2X1@85%, 2X1@90%, 2X1@95%, 2X1@90%, 4X1@80% – rest 30-60 seconds.
2) Clean & Jerk: 2X1@75%, 2X1@80%, 2X1@ 85%, 2X1@90%, 2X1@85%, 4X1@75% – rest 30-60 seconds.

Conditioning

3 rounds for total working time of:

5 Over-the-Box Jumps 20" with alternating Lateral Hurdle Jumps 20"
25 KB Swings 32/24kg
5 Over-the-Box Jumps 20" with alternating Lateral Hurdle Jumps 20"
25 Pullups

Rest 1:1

29Oct12- Monday Same as it ever was

This week (cause i can't decide what to skip and what not to) I have added time caps.   I will be following these so if i hit the time cap w/o finishing the prescribed work, i'm moving to the next movement.   On the snatchs the 4x1 is important (to me), so that part will be started at the 8min mark.  Do what you want, but this is just one method to address the competing pull (time vs gains) we are all struggling with.

BB GYM

1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.     (10min)

2a) 3X5 Snatch First-Pull (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec. DEMO VIDEO
2b) 3X5 Behind the Neck Snatch Grip Push Press – heavier than last week, rest 60 sec.

(10 MIN)

Skill

5 minutes free-standing Handstand practice.

Conditioning

50 KB Swings 1.5pd

-then-

3 rounds of:

10 HSPU  (If you are proficient at HSPU, do 15' HS Walk)

15 T2B

-then-

30 KB Swings 32/24kg

For time.

who has better form?