28Oct13. Not much to say go get it

BBG
1) 15 minutes to establish a 3RM Snatch + Hang Snatch + OHS (1 rep = 1 SN + 1 Hang-SN + 1 OHS).

2) Snatch + Hang Snatch + OHS: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1 (perform ONE rep of 3RM from #1 at the listed percentages).

3a) 3X3 Snatch High Pulls @ 100%-110% (of max Snatch) up to sternum height – rest 60 sec.
3b) 3X10 GHD Hip Extension – rest 60 sec.



Conditioning
For total reps.
EMOM for 10 minutes (beginning @ 0:00):
12 Burpees
After completing 12 Burpees, with the remainder of the minute complete:
ME Double-Unders
*Score is total number of Double-Unders.


(I May be doing this sunday night.   have to get kids on school bus!!!)

23Sep13. DE-LOAD week. enjoy this. we've been squating a ton and its time to recover a bit

BBG-

12min Hi-Hang Snatch (3" below  hip)
Concentrate not on weight, but speed under bar. 
Get Down!



Conditioning
3RFT
400M run
15 Thrusters (95#)
15 pull ups

09Sep13: LAST week to enjoy the GM Gym.....

BBG
Compare to 130729.
1) 10 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2″ from floor- to the hang at the top of the knees).

2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 – rest 90 sec.
MAKE SURE YOU DO the 3 @ 90%!  I decreased the time to establish 1RM to insure we do 3 heavy!!!!!

3a) 4X8 Weighted Ring Row (feet should be even with the hands – heaviest possible, rest 60 sec.
3b) 4X6 Jumping Good Mornings @ 40%-50% of C&J Max DEMO VIDEOS – rest 60 sec.




Conditioning
Run 5k.

23August13. Friday. WORK

BBG  (pick one OLY movement)

1. Snatch from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed.
2. Clean & Jerk from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.

Strength

1) HBBS: 1X10@60%, 1X10@65%, 1X8@70%, 1X8@75%

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
2b) 4X8 Close Grip Bench Press (hands 12″ apart) – heavier than last week, rest 60 sec.

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3XME Strict Weighted Pullups @ 50% of last week's heaviest weight – rest 60 sec.
3b) 3X20 GHDs

19aug13. Monday Snatch and stuff

BBG

1) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2" from floor- to the hang at the top of the knees).

2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 - rest 90 sec.

3a) 5X2 Snatch First Pull (top of knee) - heavier then last week, rest 60 sec.
3b) 5x5 Pendlay Row - heaviest possible, rest 60 sec.

Note: Make absolutely sure that every portion of the First Pulls perfectly mimics the bar track of your Snatch—especially the isometric portion.

Conditioning

7 rounds for total reps of:

2 minute AMRAP of-

30 Double-Unders
ME Strict Pull ups (7 cap)
ME Burpees

*Rest 1 minute.

Notes: The cap on Pull-Ups is 7 reps. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.

29Jul13: 1st squat cycle is over.

BBG

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

2) EMOM for 5 minutes - 1 Snatch @ 90% of max from #1

3a) 3X5 Snatch First Pulls (3 second pause at the knees) - heaviest possible, rest 60 sec. DEMO VIDEO
3b) 3X5 Non-Heaving Drop Snatch - heaviest possible, rest 60 sec. DEMO VIDEO

Conditioning

For total reps:

2:00 ME Double Unders

Then (no rest)-

3:00 ME Wall Balls 20/14# (attempt as many as possible UB - do not gameplan)

Rest 2:00-

3:00 ME KBS 24/16kg (attempt as many as possible UB - do not gameplan)

Then (no rest)-

2:00 ME Double-Unders

22July13. Monday. Last wk of this squat cycle.

BBG   (15min)

5X1 Snatch + 5 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds

Strength  (20min)

Smolov 3/1 – Click Here for Smolov Calculator

*Recommendations for week three:

Do not add 15-25 pounds onto your lift in addition to the 10-20 from week 2. Instead add on extra weight to get a total of 15-25 pounds. If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

HBBS 6X6 @ 70% Plus – rest at least 2 minutes

Conditioning   (15min)

5 rounds for reps/calories of:

30 sec. ME Airdyne (sub row if needed, then go BUY AN AIRDYNE)
30 sec. Rest
30 sec. ME KBS 32/24kg
30 sec. Rest
30 sec. ME HR Pushups
30 sec. Rest

15July13. Monday. Week 2 (of 16) squat intensive weaks.

BBG   (15min)

7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds

Strength   (20 min)

Smolov 2/1 – Click Here for Smolov Calculator

*If last week's squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

HBBS 6X6 @ 70% Plus – rest at least 2 minutes

Conditioning   (15min)

3 rounds for time of:

50 KBS 24/16kg
100 Double-Unders

10 July13: Wed. Squat, Squat, Squat.

Strength 1   (20min)

Smolov 1/2 – Click Here for Smolov Calculator

HBBS 7X5 @ 75% – rest at least 2 minutes

BBG   (15min)

1)  EMOM for 5 minutes: 1 Snatch @ 90% of 1rm.

2)  EMOM for 5 minutes: 1 Clean & Jerk @ 85% of 1rm.

Strength 2   (15min)

1a) 4X5 Weighted Strict Pullups - heaviest possible, rest 60-90 sec.
1b) 4X8 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X10 Reverse Hyper - heaviest possible, rest 30 sec.

Get as much done as you can, when time is up move on (except squats)

08July13: Monday. Day 1.

And so it begins.  

60min of work.  

 

I would spend 5min loosening up and start snatching.  Use the snatch to warm up.  keep bar close.   Concentrate on form not weight

BBG (10min)
7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds

Strength (20min)
Smolov 1/1 – Click Here for Smolov Calculator
HBBS 6X6 @ 70% – rest at least 2 minutes

Conditioning (30min)
15 rounds for total calories of:
30 seconds ME Airdyne or Row for Calories
90 seconds Active Recovery (AD or Row) @ 55-65% RPE
*Notes: Airdyne is the preference. During each 90 second recovery interval try to record the exact same caloric total, but make sure you allow for a true max effort interval after. Yes, this is a 30 minute piece.

 

19Jun13; Wed. Testing continues. Find your form.

BBG

1) 15-20 minutes to establish a 1RM Snatch.

2) 15- 20 minutes to establish a 1RM Clean & Jerk.

THATS IT!  

10Jun13: Monday. EZ Snatch work. Hard Conditioning

7X1 Snatch up to 80% – rest 60 seconds, no higher than 80%
Concentrate on getting the form perfect

-then-


12 minute AMRAP of:
7 Power Clean & Jerks @ 155/105#
14 Front Squats @ 155/105#
Run 200m

31May13. Friday. Deviation from the norm.

A small deviation from the normal friday routine.....

BBG

1) Take 12 minutes to work up to a 80% Snatch - no more than 7 total reps.

2) Take 12 minutes to work up to a 80% Clean & Jerk - no more than 7 total reps.

Conditioning

4 rounds for time of:

Row 20 Calories
15 T2B

10 Bench Press @ 80-85% BW

5  DL @ 150% BW

20May13. Monday. Find your max and the get some conditioning in.

BB GYMNASTICS:

20min to find 1RM SNATCH

Keep good form.  IF you have trouble, go down, and come back up.

ARMS DON'T Bend until full hip extension See....

Conditioning

4 rounds for total working time of:

Row 500m
5 Burpee Muscle-Ups  (or attempts)  ***
14 DB Snatches (alternating) 50#

Rest 1:1

**  SUBSTITUTION-  5 x 1 Burpee pull up + 1 K2E.    (burpee pull up then K2E =1 rep)



I need to work at this:

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)

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#

15Apr13- TAX Day, mythical de-load week.

It is technically a deload week for the outlaw, but i'm only in M-W so its not for me.....

BB GYM

15min to find 1RM Snatch (or just snatch skill work)



Conditioning

"Badger"
Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

08April13: ooomph back at it.

BBG
1) Every 20 seconds for 4 minutes:
1 Snatch (full) @ 75%
*Rest 3 minutes.
2) Every 60 seconds for 8 minutes:
1 Snatch (full) @ 85%

Skill/Midline
1a) 3X25 UB GHD Sit-ups – rest 60 sec.
1b) 3XME Freestanding Handstand Holds – rest 60 sec.
1c) 3X20 Reverse Hypers – med/heavy, rest 60 sec.

Conditioning
For time:

100 Double-Unders
100′ OH BB Carry 135/95#
30 Pull-Ups
100′ OH BB Carry 135/95#
30 Pull-Ups
100′ OH BB Carry 135/95#

09Mar13: CROSSFIT 13.1

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.