22May13: C&J PR Time.

BB GYM

Spend 20min working up to a 1RM.





Conditioning

3 rounds for time:
Run 400m
14 Ring Dips
7 Power Clean & Jerks 165/105#

30Apr13: HBBS and some goodies

5X3 Tempo HBBS @ 75% – rest 60 sec.
*Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

-then-

For time:
20 Wall Balls 20/14#
40 Pull-ups
20 Wall Balls 20/14#
40 Box Jumps 24/20″
20 Wall Balls 20/14#
40 Ring Dips
20 Wall Balls 20/14#
40 KBS 24/16kg
20 Wall Balls 20/14#

11Dec12: Tuesday is ALWAYS squat day

BB Gymnastics

1) 7X1 3 Position Snatch (low to high) – heaviest possible, rest 60 seconds, DEMO VIDEO
2) 7X1 3 Position Clean + 1 Push Jerk (low to high) – heaviest possible, rest 60 seconds

Strength

1) Back Squat: 1X8 @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90% - rest as needed.

2) Front Squat: 7X2 @ 70% – rest exactly 40 seconds (based on 121201).

Conditioning

8 minute AMRAP of:

8 Ring Dips
16 KBS 32/24kg

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07Nov12: Wednesday. Run Day

*This is one continuous effort broken into 15 minute cycles which begin with a 1 mile run for time.

a)   15 minutes to:

Run 1 mile - for time.

With the remainder of the 15 minutes:
Establish a 3RM Power Clean.

b)    15 minutes to:

Run 1 mile - for time.

With the remainder of the 15 minutes:
3 attempts, for total reps, of UB Ring Dips.

Notes: Each attempt starts with full lockout over the rings, and finishes when the athlete drops off the rings. Score is the total of the 3 attempts.

c)   15 minutes to:

Run 1 mile - for time.

With the remainder of the 15 minutes:
Establish a 1RM Bench Press.