28Aug13. Wed. Enjoy the work. (Probably skipping today due to Chassis Sport picnic & Squats tomorrow)

(PICK ONE OLY LIFT + Jerks)

1) 12 minutes to establish a 3 Position Power Snatch (floor, 2" off floor, top of knee).

2) 12 minutes to establish a 3 Position Power Clean (floor, 2" off floor, top of knee).

3) 12 minutes to work to a near maximal Jerk Triple (set of 3 - from blocks or rack).

4a) 4X3 Clean Pull @ 110-115% of 1RM Clean - rest 60 seconds.
4b) 4X5 Snatch Grip Push Press + 1 Pause OHS – pause 5 counts at bottom of OHS, heaviest possible, rest 60 sec.
*Complete 5 SN Grip Push Press, then 1 Pause OHS at the end of each set.

Conditioning

30 Pullups
30 Target Burpees
20 Pullups
20 Target Burpees
10 Pullups
10 Target Burpees

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?

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.

07aug13

BBG
1) Power Snatch: Find Max UB Triple in 10 min.
2) Power Clean: Find Max UB Triple in 10 min
3) Jerk From Rack/Boxes: Find Max Triple in 10 min (you may drop bar on boxes each rep)
4a) 3X4 Clean Pull from Hang (Top of Knee) @ 110% of Max Clean & Jerk – rest 60 sec.
4b) 5X4 Behind-the-Neck Push Press – heaviest possible, rest 60 sec.



Conditioning
10X100m Sprints
Rest (approximately) 5:1
*If you need a little more rest to maintain pace, you may take it; however, do not take more LESS than 5:1.

(july 17th on Outlawway.)

30Jul13: Tuesday is cleaning day

BBG

1) Take 5 attempts to work up to a near maximal Clean & Jerk (after warmup lifts), rest as needed between attempts. The goal is no misses.

2) EMOM for 5 minutes - 1 Clean & Jerk @ 85-90% of max from #1

3a) 3X3 Pause Front Squats (5 second pause in the absolute bottom) - heaviest possible, rest 60 sec.
3b) 3X5 Push Press - heaviest possible, rest 60 sec.

Conditioning

For time:

5 rounds of "Cindy"

5 Pull-ups
10 HR Push-ups
15 Air Squats

-then-

15 Hang Power Snatches 135/105#

-then-

5 rounds of "Cindy"

5 Pull-ups
10 HR Push-ups
15 Air Squats

06May13: Monday. We are TRAINING

The cycle for a bit will look like this
M:   Snatch + Conditioning
T:    Squat + Conditioning
W:   C & J + Conditioning
F:    DL, BP + Conditioning

We will move the needle.

BBG

1) 7X1 2-Position Snatch – heaviest possible, rest 60 sec.

*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang - approximately 2" from the floor.

Conditioning

For time:

30 Push Press 135/95#
30 Over-the-Box Jumps 30/26" (touch top)
30 C2B Pull-ups
30  HSPU (6/4" to Ab-Mat)

10Apr13: Wed. Clean and Jerk work, then old man conditioning.....

BB Gymnastics

 

1) Every 20 seconds for 4 minutes:

1 Clean & Jerk @ 75%

*Rest 3 minutes.

2) Every 60 seconds for 8 minutes:

1 Clean & Jerk @ 85%

Conditioning

In 12 minutes:
row 1 k,
Then complete as many rounds as possible in the remaining time of:
7 pull-ups
7 push press from behind the neck
Your total score will be number of reps completed (14 reps per round).
Rx’d weights are as follows:

Men	Age
115#	40-44
105#	45-49
95#	50-54

19Mar13: Tuesday. I hope you are ready.

BBG

1) 7X1 Pause First Pull + 1 Clean & Jerk - heaviest possible, rest 60 sec.

Notes: The sequence is 1 First Pull with a 3 second pause at the knees, then a full Clean & Jerk. Do not release tension on the BB when returning to the floor after the Pause First Pull.

Strength

1) HBBS (based off 130129: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 2-3 minutes.

2) 4X3 1 & 1/4 Front Squats – heaviest possible (no misses), rest 90 sec. DEMO VIDEO

Conditioning

3 minutes Max Distance Prowler Push @ 250/175#  (NEED TO SUB FOR THIS!)

Notes: This effort should be performed as a 10 yard shuttle (10 yards down, 10 yards back). Push high handles down, and low handles back.

-then (no rest)-

For time:

Row 20 Calories
12 Push Press 135/95#
20 Walking Lunges (steps)
Row 40 Calories
9 Push Press 135/95#
40 Walking Lunges (steps)
Row 60 Calories
6 Push Press 135/95#
60 Walking Lunges

12Mar13: Tuesday Good to be back

1) 10X1 First Pull + Hang Clean + Jerk – heaviest possible, rest 60 sec.

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

2a) 3X3 Push Press – heaviest possible (treat these like 3 separate attempts at a 3RM), rest 60 sec.
2b) 3X5 Bent-Over Rows (supinated grip) – heavier than last week, rest 60 sec. DEMO VIDEO

Strength

1) HBBS (based off 130129): 2X5 @ 70% - rest 45 seconds, 2X3 @ 75% - rest 45 seconds, 3X1 @ 80% - rest 30 seconds.

Notes: Sets at each percentage should be performed without re-racking the barbell. Take 90 seconds rest between each percentage.

Conditioning

1) 3X200m Run - rest 1:1

2) 3X200m Run - rest 1:1.5

3) 3X200m Run - rest 1:2

01Mar13: Unique Test Day

If the gym is open here is the challenge.

With in 60 miutes of total time complete the following 4 challenges for total time worked.
(So if work out 1 takes 10min, 2 takes 9, 3 takes 11, 4th takes 8 total time is 38!)
Work outs can be done in ANY order. 


1)   Annie
50-40-30-20-10
Double Unders  (if in texas, get a Fucking rope.  Or do tuck jumps)
Sit Ups


2)   4 RFT
5 HSPU
10 75% Body Weight Bench Press  (if in texas, do hand release push ups)
15 50% Push Press
20 Dips

3)   Helen
3RFT
400M run
12 KB swing   (texas buy a damn KB! or do 45# thruster)
21 Pull ups       (texas, yes you guessed it, build or buy a f'n BAR!.   Sub is to put oly bar on your saw horses and    
                          do reverse rows.  HA HA HA.  This will suck)


4a)   100 burpees 
4b)   5RFT
        7 45# DB Thrusters
        11 Burpees

FOR WOD 4, its a democratic society.   So VOTE!  The one (4a/4b) with the most will be the RX'd event.


TOTAL TIME FOR ALL 4 Challenges.   Rest as long as you want in between, but from first 'go' to last 'stop' must be done in 60min or you DNF!

26Feb13: Tuesday work day pretending to be easy..

BBG

1) 5X3 Low Hang Clean (1″ off floor) + 1 Jerk – heaviest possible, rest 60 sec.

Notes: The Jerk comes after all 3 Cleans.

2a) 3X3 Push Press – absolute heaviest possible, rest 60 sec.
2b) 3X5 Pendlay Rows – heavier than last week, rest 60 sec. DEMO VIDEO

Strength

1) HBBS (based off 130129): 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest 1-2 minutes.

Conditioning

For time:

50 Burpees
20 Front Squats @ 70%
50 Burpees

Notes: Fronts Squats must be taken from the floor.

19Feb13. TUESDAY Work Day

Abnormal amount of work today.   Somehow it needs to be scaled.

BB GYM

1) 7X2 Clean Deadlift + Low Hang Clean (1" off floor) + Jerk - heaviest possible, rest 60 sec.
2a) 3X5 Push Press - absolute heaviest possible, rest 60 sec.
2b) 3X5 Pendlay Rows - heaviest possible, rest 60 sec. DEMO VIDEO

Strength

1) HBBS (based off 130129): 3X5 @ 75%, 3X3 @ 85% - rest 2:00 minutes.

2) 5X2 Pause Front Squats - heaviest possible (no misses), rest 90 sec.

Notes: Reps should be performed with a fast descent, 5 count pause in the absolute bottom, then bounce and explode up.

Conditioning

*All work should be performed with a 40/20# weight vest.

For time:

Run 400m

5 rounds of:

5 Pull-ups
10 Push-ups (hand release)
15 Air Squats

Run 400m

5 rounds of:

5 Pull-ups
10 Push-ups (hand release)
15 Air Squats

Run 400m

12Feb13: Tuesda. The work don't stop

BB Gymnastics

1) 7X1 3-Position Clean (low to high) + 1 Jerk (after 3rd Clean) - heaviest possible, rest 60 sec.
2a) 3X5 Push Press - absolute heaviest possible, rest 60 sec.
2b) 3X5 Pendlay Rows - heaviest possible, rest 60 sec. DEMO VIDEO

Strength

HBBS (based off 130129): 3X5 @ 70%, 3X3 @ 80% - rest 2:00 minutes.

*Front Squats will appear here every other week for this cycle (but obviously not today).

Conditioning

1 min Max Distance HS walk or hold
-then (no rest)-

3 rounds for total reps of:

1:00 ME KBS 24kg

Rest :30
1:30 ME Burpee Box Jumps 24"  "
Rest :30
1:00 ME DU
Rest :30

-then-

1 min Max Distance HS Hold

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.

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.

18Dec12: Tuesday. Gymnastics and Squats...

BB Gymnastics

1) 5X2 3 Position Snatch (low to high) – heavier than last week, rest 60 seconds, DEMO VIDEO
2) 5X2 3 Position Clean + 1 Push Jerk (low to high) – heavier than last week, rest 60 sec.
3a) 3X3 5-Step Duck Walk - medium/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.

Strength

Back Squat: 3X10 – absolutely heaviest possible each set, rest as needed.

Conditioning    Complete A or B

(A)

Complete 2 cycles of...

4 round Tabata of:

Row for Calories OR Airdyne for Calories (Airdyne is the preference)

*Rest 1 minute.

4 round Tabata of:

Burpees

*Rest 1 minute.

(B)

Fran

21-15-9

95/65 Thrusters

Pull ups

14Dec12: Friday Its gonna be a good day (UPDATED

Updated so MRod and SanFran can destroy me in a conditioning session that contains one of my GOATs!

Strength

1) Every 45 seconds for 7:30 (22 total reps):

2 Banded Deadlifts @ 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

2) Bench Press: 1X8 @ 70%, 1X5 @ 80%, 2X3 @ 85%, 3X2 @ 90% – based off 1RM
, rest 60+ seconds.

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

Conditioning

3RFT:
400M run
5 135# Squat Cleans
10 HSPU
50 DU

Midline

1a) 3XME UB T2B - rest 45 sec.
1b) 3X10 Reverse Hypers - heavy, rest 45 sec.

24Oct12: Wed- Highboxes and strength. Sound familiar?

WOD 121024:

BB Gymnastics

1) 10X1 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 10X1 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Strength/Conditioning

1a) 3X5 Push Press – heaviest possible, rest 30 sec.
1b) 3X12 Reverse Hypers – heavier than last week, rest 30 sec.
1c) 3X12 Bulgariant Split Squats (front rack) – heavy, rest 30 sec.
1d) 3X1 minute ME Rope Climbs 15' – rest 30 sec.

Notes: Split squats are 6 reps per leg. Try to maintain a vertical shin throughout the movement.

19oct12: Friday fun w/ oly lifting and MER B'tch- NANCY

BB Gymnastics
1) Every 40 seconds for 6 minutes (10 total reps):
1 Power Snatch + 1 Hang Snatch (full squat) @ 80% of 120914.

Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00

*rest 2 minutes
2) Every 50 seconds for 7:30 minutes (10 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 80% of 120914.

Notes: Reps are at 0:00 – 0:50 – 1:40 – 2:30 – 3:20 – 4:10 – 5:00 – 5:50 – 6:40 – 7:30

Conditioning
“Nancy”
Compare to 120307
5 rounds for time of:
Run 400m
15 OHS 95/65#


Midline
1a) 3X20 UB GHD Situps – rest 45 sec.
1b) 3X7 KB Windmills (7 reps each arm) – heaviest possible, rest 45 sec. DEMO VIDEO

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#