11Sep13. Infamous day.

BBG

PICK ONE OLY LIFT!
1) 12 minutes to establish a 3RM Hang (top of knee) Power Snatch.
1) 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) 5×3 One-Stop Clean Pull (3 count pause at bottom of knee) @ 100%-110% of max Clean – rest 60 sec.
4b) 5×5 Pressing Snatch Balance – heaviest possible, rest 60 sec.



Conditioning
5 rounds for total working time of:
3 Rope Climbs
Row 300m (all out – no gaming for MU)
3 Rope Climbs
Rest 1:00 after each round.

27Aug13: Tuesday Squat Day

BBG

1) 15 minutes to find a 2RM Hang Clean & Jerk (top of knee) – the BB may be dropped after the first Jerk.

Strength

1) HBBS: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.

2) Front squat: 1X5 @ 70%, 75%, 80%, 85% – rest 2 minutes (or more if necessary).

Conditioning

7 rounds of:

30 sec. ME Row for Calories (sub Row if necessary)
30 sec. Rest
30 sec. ME Rope Climbs 15'
30 sec. Rest
30 sec. ME KB #55
30 sec. Rest

05aug13. Monday. Doesn't get easier.

BBG

1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).

2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 - rest 90 sec.

3a) 4X3 Snatch High Pull From Hang (Top Of Knee) @ 110% of Max from #1 - rest 60 sec.
3b) 4X8 Pendlay Rows - heaviest possible, rest 60 sec.

Conditioning

With no rest between sections:

1 minute ME Rope Climbs 15'
3 minute AMRAP of:

15 Burpees (to a target 6" above highest reach)
10 KB Push Press 55# DB

2 minutes ME Rope Climbs 15'
3 minute AMRAP of:

15 Burpees (to a target 6" above highest reach)
10 KB Push Press 55# DB

1 minute ME Rope Climbs 15'

15May15: Wed PAYDAY C n J.

BBG

1) 7X1 3-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.

*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar. The Jerk should be performed after the hi-hang Clean.

Conditioning

For time:

5 Rope Climbs 15'
14 Thrusters 115/75#
25 HR Pushups
3 Rope Climbs 15'
10 Thrusters 115/75#
25 HR Pushups
1 Rope Climbs 15'
6 Thrusters 115/75#
25 HR Pushups

18Feb13: Monday. WTF?

I am on vacation, so enjoy today

BB Gymnastics

1) 7X2 Snatch Deadlift + Low Hang Snatch (1" off floor) - heaviest possible, rest 60 sec.
2a) 3X3 Snatch First Pulls - heavy, rest 60 sec. DEMO VIDEO
2b) 3X5 Snatch Grip Push Press - heavy (no misses), rest 60 sec.

Skill/Midline

1a) 3 X ME UB T2B - rest 60 sec.
1b) 3X10 Reverse Hypers - very heavy, rest 60 sec.

Conditioning  (11min)

1 min ME Rope Climbs 15'

-then-

4 minute AMRAP of:

7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders

-then-

1 min ME Rope Climbs 15'

-then-

4 minute AMRAP of:

7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders

-then-

1 min ME Rope Climbs 15'

*Please list total reps of AMRAP and total Rope Climbs separately.

Notes: HSPU standard is 45# (hi-temp style) plates with an ab-mat between for men, and 25# (hi-temp style) plates with an ab-mat between for women. This is one continuous piece which should take 11 minutes total.

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.

21Sep12: FRIDAY. Really Saturday, but we'll do it on Friday...

BB Gymnastics

1) 12 minutes to establish a 1RM Snatch.

2) 12 minutes to establish a 1RM Clean and Jerk.

Strength

1 Front Squat every 30 seconds for 7 minutes @ 85%.

Notice the elbows?  Back angle?  Which is more efficient?

Conditioning

2 minutes ME Rope Climbs 15'
*No rest

7 minute AMRAP of:
7 Back Squats 225/135#
14 Target Burpees
*No rest

2 minutes ME Row for Calories

Record: rope climbs, reps, calories.