11Nov13. Could this be the day.

A bit out of order, but thats ok.

1) 10 minutes to establish a 1RM Snatch Balance.

This is a Snatch Balance anyway possible. As a reference point, the goal is to Snatch Balance 120%-130% of your max Snatch.

2a) 3X3 Snatch Balances @ 80% of 1RM from #1 – rest 60 sec.
2b) 3X3 Snatch Pull from Boxes at Bottom of the Knee @ 110% of max Snatch – rest 60 sec.





Strength
2) 30 minutes to establish a 1RM HBBS.
Notes: The Snatch work should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

11Feb13: Monday. Less Strength and strict lifting. A bit more in the Met and Con

BB Gymnastics    (15min)

1) 7X1 3-Position Snatch (low to high) - heaviest possible, rest 60 sec.
2a) 3X3 Snatch Pulls - heavy, rest 60 sec. DEMO VIDEO
2b) 3X3 Snatch Balance - heavy (no misses), rest 60 sec.

Skill/Midline  (10min)

1a) 3XME Strict HSPU - rest 60 sec.

Notes: Begin at Regionals standard. If you can perform more than 15 reps add a deficit.

1b) 3X15 Reverse Hypers - heavy, rest 60 sec.

Conditioning

12 minute AMRAP of:

5 Power Cleans 155/105#
10 T2B
15 Wall Ball 20/14#

Outlaw madness- a bit of insight

I've been implored by TOW's chief admin (a.k.a. the answerer of all the Info emails), Mady Schlenz, to write a brief summary of our layout for the season. For those of you who have been around for a while, I apologize, it'll be back to the nerdery tomorrow. For those of you who are fairly new, and haven't taken the time to read back through a year of posts, hopefully this will answer your questions (and give Mady some rest).

1) Now until the beginning of the Open.

Yes, this site is programmed with the Games season in mind (sorry, you'll have to figure out tapering for the Sheboygan Throwdown on your own). No, you DO NOT need to add or subtract any conditioning, lifting or anything else to be ready for the Open.

Over the next 4 weeks we will begin to wave down the volume of the "focused lifts" (lifts performed separately and not used as part of conditioning), and begin to spread the total volume of lifts back into conditioning pieces. We will also be adding in more sport-specific skill work (think HSPU/Muscle-Ups), as well as, upping the overall scope of our conditioning work to be more representative of things we may see. We will, as always, continue to lift, get strong, and develop as much mastery of barbell work as is possible.

2) The Open.

Yes, everything programmed during this period will be with the time of season in mind.

The Open workouts will comprise our site Conditioning work every Friday during the Open.

Open workout days and weeks will be just like any other days and weeks. There will be other regular work on Open workout days. I will not write specific de-loads or skill practices for these workouts. I will make sure to not write any 45 minute Chippers on Wednesdays, and I will be trying to insure that each of you feel as rested and fresh as possible for your Friday efforts. I will NOT program for 2nd attempts or repeats. If you feel the need to repeat one of the Open workouts you may use our rest day on Sunday. This has been done by some of our athletes in the past, and usually allows the athlete to not completely ruin the next week of training.

3) Between the Open and Regionals.

I'm not even going to attempt to summarize this right now. There will be more information posted far enough in advance that all Regional competitors will know what to expect.

---

15Jan13: Tuesday. Hmmm, Squats maybe?

Strength

1a) 5X3 Snatch First Pulls – heavy, rest 45 sec. DEMO VIDEO
1b) 5X3 Pendlay Rows - heavy, rest 45 sec. DEMO VIDEO
1c) 5X3 Split Press – heavy, rest 45 sec. DEMO VIDEO

Strength

HBBS: 1X8 @ 70%, 2X5 @ 75%, 2X3 @ 80% – rest 60 sec.

Conditioning

Choose one and perform each set EMOM...

Run: 10 X 150m – active rest the remainder of each minute.

Swim: 10 X 25m – active rest the remainder of each minute.

Notes: All work should be at 100%.

09Jan13: Wed. Snatch, Jerk, Strenth, Sweat

BB Gymnastics
1) 12 minutes to establish a 1rm Power Snatch.
2) 12 minutes to establish a 1rm Power Clean & Push Jerk.


Strength
1a) 5X3 Snatch First Pulls – heavy, rest 45 sec. DEMO VIDEO
1b) 5X3 Pendlay Rows – heavy, rest 45 sec. DEMO VIDEO
1c) 5X3 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO


Conditioning
Choose one…
Row: 4X500m – rest 11 –
Run: 4X400m – rest 1:1 –

If you ran yesterday then do either one of the following:

FRAN   21-15-9   95#thrusters, pull ups
or
Elizabeth  21-15-9    135# Clean, ring dips

29Oct12- Monday Same as it ever was

This week (cause i can't decide what to skip and what not to) I have added time caps.   I will be following these so if i hit the time cap w/o finishing the prescribed work, i'm moving to the next movement.   On the snatchs the 4x1 is important (to me), so that part will be started at the 8min mark.  Do what you want, but this is just one method to address the competing pull (time vs gains) we are all struggling with.

BB GYM

1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.     (10min)

2a) 3X5 Snatch First-Pull (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec. DEMO VIDEO
2b) 3X5 Behind the Neck Snatch Grip Push Press – heavier than last week, rest 60 sec.

(10 MIN)

Skill

5 minutes free-standing Handstand practice.

Conditioning

50 KB Swings 1.5pd

-then-

3 rounds of:

10 HSPU  (If you are proficient at HSPU, do 15' HS Walk)

15 T2B

-then-

30 KB Swings 32/24kg

For time.

who has better form?