09July13: Tuesday. Ahhh, no squats today!

BBG   (10-12 min)

5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds

Strength   (15min)

1a) 4X5 Split Press - heaviest possible (absolutely no heaving), rest 60 sec. DEMO VIDEO
1b) 4X5 Pendlay Row - heaviest possible, rest 60 sec. DEMO VIDEO

Conditioning    (10min)

2 minutes ME Muscle-Ups

-then-

6 minute AMRAP of:

50 Double-Unders
15 Burpees

-then-

2 minutes ME Muscle-Ups

22Mar13: Friday 13.3

13.3:


12min AMRAP
150 Wall balls
90 DU  (get $10 rope here)
30 MU

08Feb13: Friday. Final's from Test week

Tests-    YOU CAN Perform these in any order.....



1) 10 minutes to establish a 1rm Push Press.

2) 1 attempt, ME UB Muscle-Ups (a mulligan may be taken).

3) 1 attempt, ME UB Double-Unders (a mulligan may be taken).

4) 10 minutes to establish a 1rm Bench Press.

5) Row 2k for time.

22Jan13: Wednesday modified a bit.

 

BB Gymnastics

1) 5X3 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds DEMO VIDEO
2) 5X3 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec. DEMO VIDEO

      (I'll be modifing the BB Gym by doing 1 or 2 sets from one and the full 5x3 from the other, just need to decide)

3a) 3X3 5-Step Duck Walk – heavy, rest 60 sec. DEMO VIDEO
3b) 3X5 Snatch Grip Push Press – heaviest possible, rest 60 sec.

Conditioning

5 rounds for total working time of:

1 Muscle-Ups + 5 Ring Dips
15 KBS 32/24kg
50 Double-Unders

Rest 1:1

16Jan13: Wed. BLOCK DAY

BB Gymnastics

1) 7X2 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds DEMO VIDEO
2) 7X2 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec. DEMO VIDEO

 

3a) 3X3 5-Step Duck Walk – heavy, rest 60 sec. DEMO VIDEO
3b) 3X5 Push Press – heaviest possible, rest 60 sec.

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.

Conditioning

7 rounds for time and calories of:

30 Seconds ME Row for Calories
2 Muscle-Ups
5 Power Snatches 115/75#

Rest 1:1

Notes: Round times should include 30 second row.

11Jan13: Weeks not over yet.

Strength

1) Every 30 seconds for 5:00 (22 total reps): 2 Banded Deadlift @ 55% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2a) Bench Press: 1X8 @ 70%, 2X5 @ 80%, 2X3 @ 85% - rest 60 sec.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 1X8 @ 60%, 2X5 @ 70%, 2X3 @ 75% - rest 60 sec.

Notes: 2a & 2b should be performed in alternating sets.

Conditioning

9 Bar Muscle-Ups
50 Split Jumps (alternating)
30 Wall Balls 20/14#
7 Bar Muscle-Ups
40 Split Jumps
20 Wall Balls 20/14#
5 Bar Muscle-Ups
30 Split Jumps
10 Wall Balls 20/14#

Midline

1a) 3XME L-Sit Holds – rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.

I started 'following' Spencer Arnold.  Good Oly Lifting tips.  But also some other goodies too:

A CONFEDERATE SOLDIER'S PRAYER

Author Unknown,

(Attributed to a battle weary C.S.A soldier near the end of the war)

I asked God for strength, that I might achieve;

I was made weak, that I might learn humbly to obey.

I asked for health, that I might do greater things;

I was given infirmity, that I might do better things.

I asked for riches, that I might be happy;

I was given poverty, that I might be wise.

I asked for power, that I might have the praise of men;

I was given weakness, that I might feel the need of God.

I asked for all things, that I might enjoy life;

I was given life, that I might enjoy all things.

I got nothing that I asked for, but everything I hoped for.

Almost despite myself, my unspoken prayers were answered.

I am among all men most richly blessed.

07Jan12: Monday. Familiar Routine

BB Gymnastics

1) Snatch: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

2) Clean & Jerk: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

Conditioning

3 rounds for time of:

12 Burpee Over-the-Bar"
7 Deadlifts 275/185#

3 Muscle-Ups

03Dec12: Monday... Snatch and C&J maybe?

BB Gymnastics

1) Snatch: 10X1 @ 80% – rest 30-60 seconds.
2) Clean & Jerk: 10X1 @ 80% – rest 30-60 seconds.

Conditioning

Run 800m
5 Bar Muscle-Ups  (or strict pull up and t2b sub)
9 Hang Squat Clean to Thrusters 135/95#
Run 400m
7 Bar Muscle-Ups
7 Hang Squat Clean to Thrusters 135/95#
Run 200m
9 Bar Muscle-Ups
5 Hang Squat Clean to Thrusters 135/95#

12Oct12: Friday

BB Gymnastics

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

1 Power Snatch + 1 Hang Snatch (full squat) @ 75% 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 @ 75% of 120914.

Conditioning

Run 1 mile
15 min of  Muscle-Ups

record mile and # of MU.

Midline

5 minute AMRAP of:

BB TGU 65/45#