21Aug13: OPTIONAL WORK WED

I am a bit beat up so today is 'optional work wed'.   I am 90% sure I may run and do DU work.

OR you could do this:


1) 12 minutes to establish a 3RM Hang (top of knee) Power Snatch.

2) 12 minutes to establish a 3RM Hang (top of knee) Power Clean.

3) 12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk Work (from blocks or rack).

4a) 5X3 Clean Pull from blocks (bottom of knee) @ 110-115% of 1RM Clean: 5 sets of 3 @ 110%-115% - rest 60 sec.
*Make sure to begin the pull by driving with the legs through the heels.

4b) 5X3 Heaving Snatch Balance - heaviest possible, rest 60 sec.
*Make sure to move feet from pulling position to catch position.

Conditioning

DU work out.   Where you at with this?

26Apr13: Friday. Bring it on

I am not sure when i'll be able to do this.  maybe end of day??

10 minutes to establish a 1rm Snatch.
-then-

1X20 HBBS
*Notes: This should be a maximal set. The recommendation is to use approximately 70% of 1RM for this first week. Make sure to hit absolute depth with every rep.
-then-
For time:
20 C2B Pull-ups
2 Push Jerks 155/105#
15 C2B Pull-ups
4 Push Jerks 155/105#
10 C2B Pull-ups
6 Push Jerks 155/105#
5 C2B Pull-ups
8 Push Jerks 155/105#

24Apr13: Wed. A little bit of outlaw

BB GYM  (10min)
Power Clean + Push Jerk:
3X1 @ 70%,
3X1 @ 75%,
2X1 @ 80% – rest 60 sec.



STRENGTH (optional.   10min)
4X2 1&1/4 Front Squats – , rest 60 sec


-then-
4 rounds for total time of:
12 HSPU
Run 400m
Rest 1:1
*Notes: Strict 20 min time cap.

13Mar13: Wed.

BB Gymnastics

1) 7×1 Low-Hang Snatch (3 count pause) + Vertical Hi-Hang Snatch - heaviest possible, rest 60-90 sec. DEMO VIDEO

2) 7×1 Low-Hang Clean (3 count pause) + Vertical Hi-Hang Clean + Push Jerk - heaviest possible, rest 60-90 sec.

Notes: On both the Low-Hang Snatch and Clean the barbell should be deadlifted to the hang, then lowered to 1-2" off the floor. Once the barbell is in the Low-Hang position, a 3 count static pause is required. After the Low-Hang Snatch or Clean is performed, without returning the barbell to the floor, the Hi-Hang Snatch or Clean should be performed with little or no forward inclination of the torso. Try to remain as vertical as possible.

Conditioning

1 minute ME Muscle-Ups

*Rest 1 minute.

3 rounds for time of:

5 Wall Walks
75 Double-Unders
5 Push Jerks 165/105#

*Rest 1 minute.

1 minute ME Muscle-Ups

20Feb13: Wed Blocks and METCON

BB Gymnastics

1) 5x2 Snatch from blocks (just above knee) - heavy but perfect, rest 60 sec.

2) 5x2 Clean from blocks (just above knee) + 1 Push Jerk - heavy but perfect, rest 60 sec.

Notes: The 1 Push Jerk should be performed after the 2nd Clean.

Conditioning

7 minute AMRAP of:

8 Push Jerks @ 155/105#
10 T2B
40 Double-Unders

-then (no rest)-

1 minute AMRAP of:

UB Hang Power Cleans @ 155/105#

Notes: This effort is one unbroken set. The set begins when the bar is picked up, and ends when the bar hits the floor. You have one minute to complete as many UB reps as possible.

09Jan13: Wed. Snatch, Jerk, Strenth, Sweat

BB Gymnastics
1) 12 minutes to establish a 1rm Power Snatch.
2) 12 minutes to establish a 1rm Power Clean & Push Jerk.


Strength
1a) 5X3 Snatch First Pulls – heavy, rest 45 sec. DEMO VIDEO
1b) 5X3 Pendlay Rows – heavy, rest 45 sec. DEMO VIDEO
1c) 5X3 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO


Conditioning
Choose one…
Row: 4X500m – rest 11 –
Run: 4X400m – rest 1:1 –

If you ran yesterday then do either one of the following:

FRAN   21-15-9   95#thrusters, pull ups
or
Elizabeth  21-15-9    135# Clean, ring dips