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.

12Aug13: Monday.- Snatching.

BBG

1) 15 minutes to establish a 3RM Pause Snatch (pause three counts at the bottom of the knee).

Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.

2) 3X3 Pause Snatch @ 90% of 3RM from #1 - rest 90 sec.

3a) 5X2 Snatch First Pull (top of knee) - absolute heaviest possible, rest 60 sec.
3b) 5x5 Bent Over Row (straps should be used) - 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

(this is gonna hurt)

5 rounds for reps of:

20 sec. ME DB Push Press 60/40#
10 sec. Rest
20 sec. ME C2B Pull-ups
10 sec. Rest
40 sec. ME Burpee Box Jumps 24"
20 sec. Rest

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

14May13. Tuesday. Today we train STRENGTH!

Strength

1a) 5X3 Snatch First Pulls w/ 3 count pause at the knee – heaviest possible, rest 60 sec. DEMO VIDEO
    NOTE:   BACK ANGLE SHOULD REMAIN CONSTANT
1b) 5X2 Tempo HBBS @ 80% – rest 60 sec.

2a) 3X10 Reverse Hypers – medium/heavy rest 45 sec
2b) 3XME UB TTB – rest 45 sec.


Conditioning:  

"Jackie"

Row 1k
50 Thrusters 45#
30 Pullups

18Mar13: Monday. The usual. Train Hard

BBG

1) 7X1 3 First Pulls + 1 Hang Snatch - heaviest possible, rest 60 sec.

Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees). Do not let the BB rest on any portion of the leg before the Hang Snatch.

Skill/Midline

1a) 3X10 Strict T2B- rest 60 sec.
1b) 3XME "Nose & Toes" Handstand Holds - rest 60 sec.

Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5" from the wall.

Conditioning

10 minute ascending round AMRAP of:

3 Hang Clean to Thrusters 135/95#
3 Burpee Box Jumps 30/24"
3 C2B Pull-ups
6 Hang Clean to Thrusters 135/95#
6 Burpee Box Jumps 30/24"
6 C2B Pull-ups
9 Hang Clean to Thrusters 135/95#
9 Burpee Box Jumps 30/24"
9 C2B Pull-ups
12...

11Mar13: Monday. GYM's open, back to work

We are week behind, so i'm wondering if Rudy  new what 13.1 was gonna be....

I kind of want to do it again to get those last 4 reps.

BBG

1) 10X1 First Pull + Hang Snatch - heaviest possible, rest 60 sec.

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

2a) 3X5 Hang Snatch Pulls - heavy (use straps), rest 60 sec.
2b) 3X3 Snatch Grip Push Press + OHS - heavier than last week, rest 60 sec.

Skill/Midline

1a) 3X25 UB GHD Sit-ups - rest 60 sec.
1b) 3XME "Nose & Toes" Handstand Holds - rest 60 sec.

Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5" from the wall.

Conditioning

3 minute AMRAP of:

Burpees (to a 6" target)

*Rest 2 minutes.

5 minute AMRAP of:

30 Double-Unders
15 Power Snatches 75/55#

25Feb13. Monday. Back to work.

BBG

1) 5X3 Low Hang Snatch (1" off floor) - heaviest possible, rest 60 - 90 sec.

1. Notes: These should be performed UB if possible, but it is not required.

2. 2a)  3X3 Snatch First Pulls + Hang Snatch Pulls - heavy, rest 60 sec.

1. Pause for 3 counts at the top of the first pull. Then, from the hang position (end of the first pull), perform a snatch pull.

2b) 3X3 Snatch Grip Push Press + OHS - heavy, rest 60 sec.

Skill/Midline

1a) 3X20 UB GHD Situps (as fast as possible) - rest 60 sec.

1b) 3XME "Nose & Toes" Handstand Holds - rest 60 sec.

1. Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5" from the wall.

Conditioning

For time:

60 Double-Unders

3 Power Cleans @ 165/100#

30 Wall Balls 20/14#

6 Power Cleans @ 165/100#

15 T2B

9 Power Cleans @ 165/100#

15 T2B

6 Power Cleans @ 165/100#

30 Wall Balls 20/14#

3 Power Cleans @ 165/100#

60 Double-Unders

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.