04Nov13: Monday- Not a beginner work out, bring your big boy pants Mudder fruckers

BBG
1) 15 minutes to establish a 3RM UB Hang Snatch (top of knee).

2) Hang Snatch: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1 – rest as needed.

3a) 4X3 Snatch High Pulls from Blocks @ 110% (of max Snatch) – rest 60 sec.
3b) 4X45 sec. Bench Row Holds (use DB or KB in each hand) – heaviest possible, rest 60 sec.


Conditioning
Time to beat: Elisabeth Akinwale – 7:03.  (hahhahahahahaha  that is probably my t2b time) 

For time:
45 TTB
-then-
3 rounds of:
15 Deadlifts 235/155#     (or 80% your 1RM clean weight)
15 Back Squats 235/155#
*Notes: Use one bar for this workout, and racks may NOT be used. The bar must be must be taken from the ground and placed in the back rack to perform Back Squats. If your 1RM Clean & Jerk is less than 250/165#, scale to 205/140# (or as needed).

02Sep13: LABOR DAY. Enjoy the driveway

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) 5X3 Snatch High Pulls @ 115% of #1 - rest 60 sec.
3b) 5X6 Pendlay Row - heaviest possible, rest 60 sec.

Conditioning

3 rounds for time and reps of:

3:00 to complete-

Run 400m (all out)
ME Push-Ups in the remaining time

Rest 2:00 after each round

26Aug13. Week 4 of the cycle

BBG

1)      10 minutes to find a 3RM Hang Snatch (top of knee) - these should be UB, do not drop the BB between reps.

2)       3x3 @ 95% of Max from above - rest 90 plus seconds.

3a)   4X3 Snatch High Pulls @ 110% of Max Snatch - rest 60 sec.
3b)    4X 45 sec. Bench Row Holds (use KB or DB in each hand, hold at finish of concentric contraction with chest on bench) - heaviest possible, rest 60 sec.

Conditioning

4 rounds for total time (of runs) and reps:

Run 400m (all out)
ME UB Push-Ups (chest to ground)

Rest 2:00 between rounds.

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'