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

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.

 

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#