20140101.Wednesday

Warm up- stay under 55%
4x1 clean complex
MC + HHC + PJ

Barbell:

6x2 LHC + SJ at 80%, rest 60

2 minute clean efficiency test - CnJ
set at 70%, score is total makes less total misses.

Strength
a)  4x5 single leg RDL
b)  3x8 OH lateral raises
c)  4x5 pendlay row

Conditioning:
do something light, long and go 90%.  ie cindy/barbara

20131231.Tuesday

Warm up- stay under 55%
4x1 snatch complex
MS + HHS + OHS

Barbell:

6x2 LHS at 80%, rest 60

2 minute snatch efficiency test
set at 70%, score is total makes less total misses.

Strength:
a)  5x3 bench at 85%
b)  5x3 weighted pullup at 85% (thereabout)

Conditioning: row 2k

gymnastics:
10 min FS HSPU practice, 5 hollow rocks every 3 attempts

20131230.Monday

Last real workout before deloading for testing on Saturday...Next cycle will start the following Monday at Anchored S&C focusing on FS and cleans.

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS

Barbell: this is changed for deloading...LOW TO HIGH

5x1 3 pos snatch (low to high).  70%, rest 60-90 - use straps
5x1 3 pos clean + jerk (low to high).  70%, rest 60-90

HBBS:
3 waves,  7-5-3

Strength:
a)  3xME parallette HSPU
b)  3xME ring row

Conditioning:
10x100m, rest 30-45s

20131228.Saturday

1RM snatch
1RM CnJ

HBBS
7/5/3 for 3 waves



Cond:  See outlaw 131226

5 rounds of:

2:30 to complete-

15 Deadlifts 135/95#
1 set – ME UB Muscle-Ups (if you cannot do a set of more than 4 UB reps, try to maintain 5 reps every round)

*Rest the remainder of the 2:00.

20131227.friday

Warm up-
5x very light (up to 95/55#)  HHS + HS + SB + BS + rear SJ

Barbell - base percentage off max power lift
3x1 Muscle snatch
5x1 power snatch - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

3x1 Muscle clean
5x1 power cnj - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

squats
b) 5x3 pause FS, up to 70% (keep it light)

midline:
a) 3x10 GH extensions
b) 3x10 GH situps

PT/Mob
3x10 each leg, side shuffle
3x10 each leg, fwd/back walk
3x8 each leg, single leg hip ext
3x8 band pull apart (sholder mob)

extra:  gymnastics
HS touches or ice cream makers. 7 min max

20131226.Thursday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x1 MC + HC

Barbell:
7x1 Snatch 1st Pull + 3 sec pause + HC + 3 sec pause + HC, 80% rest 60-90, straps ok
3x2 Snatch Pulls, straps ok

HBBS
2 waves
5-3-2
Then...1x15

Cond:

5 rounds for total time of:

15 6″ Target Burpees (absolutely as fast as possible)
20 UB Wall Balls 20/14

Rest 1:00 after each round

131224.Tuesday

Warm up -
row at 90-95%
250m, rest 60
500m, rest 60
250m

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x1 MS + HS

Barbell:
7x1 Snatch 1st Pull + 3 sec pause + HS + 3 sec pause + HS, 80% rest 60-90, straps ok
3x2 Snatch Pulls, straps ok

Strength 1:
a) 3x8 bent rows, AHAP - rest 45-60
b) 3x8 weighted dips, AHAP - rest 45-60
c) 3x8 pull up at AHAP, rest 60

Strength 2:
a)  4x6 bulgarian split squat
b)  3x10 OH lateral raises
c)  4x6 bent reverse flies

EXTRA:
7 min HS practice.  5 hollow rocks every 3 attempts

20131223.Monday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS

Barbell: Quick pause at each position before executing the lift.  Hip, above knee, below knee

6x1 3 pos snatch (high to low).  70-75%, rest 60-90 - use straps
6x1 3 pos clean + jerk (high to low).  70-75%, rest 60-90

HBBS:
3 waves,  7-5-3

Strength:
a)  3xME parallette HSPU
b)  3xME ring row

Conditioning: TBD

20131221.Saturday

1RM Snatch
1RM CnJ

HBBS:
3 waves, 7-5-3

Cond: see Outlaw 131217
AMRAP in 10 min:
5 Push Press (185/125) *must start on ground
15 burpees to plate
200m run

Extra:
4x50' prowler

20131220.Friday

Warm up-
5x very light (up to 95/55#)  HHS + HS + SB + BS + rear SJ

Barbell - base percentage off max power lift
3x1 Muscle snatch
5x1 power snatch - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

3x1 Muscle clean
5x1 power cnj - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

squats
b) 5x3 pause FS, up to 70% (keep it light)

midline:
a) 3x10 GH extensions
b) 3x10 GH situps

PT/Mob
3x10 each leg, side shuffle
3x10 each leg, fwd/back walk
3x8 each leg, single leg hip ext
3x8 band pull apart (sholder mob)

extra:  gymnastics
HS touches or ice cream makers. 7 min max

20131219.Thursday

Rest Day.

PT, stretch, relax.  We will likely post the next 2 weeks of programming in advance so be aware of the date.  As always, please email/text/comment with questions.  D-D-Deloading begins on Jan 30....

http://breakingmuscle.com/olympic-weightlifting/weightlifting-straps-review-part-2-my-top-4-favorite-brands

http://www.amazon.com/Exercise-Mini-Bands-Loop-Blue/dp/B00032QBIU/ref=sr_1_1?s=exercise-and-fitness&ie=UTF8&qid=1387439522&sr=1-1
medium or heavy

20131218.Wednesday

Warm up -
run 4x100m striders

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB

3x1 - HHC + HC + SJ

Barbell:
8x1 Clean 1st Pull + 2 sec pause + HC + HC + SJ, 80% rest 60-90
3x2 Clean Pulls, straps ok

HBBS:
3 waves 

7-5-3

5-3-2

5-3-2

Strength:

a)  3x ME strict parallette HSPU + ME kipping parallette HSPU

b)  3x12 supine ring row

Conditioning: see outlaw 131216
“Framanda” - for time
21 Thrusters 95/65#
9 Muscle-Ups
15 Thrusters 95/65#
7 Muscle-Ups
9 Thrusters 95/65#
5 Muscle-Ups

20131217.Tuesday

Warm up -
row at 90-95%
250m, rest 60
500m, rest 60
250m

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x1 MS + HS

Barbell:
8x1 Snatch 1st Pull + 2 sec pause + HS + HS, 80% rest 60-90, straps ok
3x2 Snatch Pulls, straps ok

Strength 1:
a) 4x6 bent rows, AHAP - rest 45-60
b) 4x6 weighted dips, AHAP - rest 45-60
c) 4x6 pull up at AHAP, rest 60

Strength 2:
a)  3x8 bulgarian split squat
b)  3x10 OH lateral raises
c)  3x8 bent reverse flies

EXTRA:
7 min HS practice.  5 hollow rocks every 3 attempts

20131216.Monday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS

Barbell: Quick pause at each position before executing the lift.  Hip, above knee, below knee

6x1 3 pos snatch (high to low).  70-75%, rest 60-90 - use straps
6x1 3 pos clean + jerk (high to low).  70-75%, rest 60-90

HBBS:
3 waves,  7-5-3

Conditioning: 

See outlaw 131210
12 minute AMRAP of:

50 Double Unders
20 TTB
10 Power Clean & Push Jerks 135/95#

20131214.Saturday

1RM Snatch
1RM CnJ

HBBS:
3 waves, 7-5-3

20131213.Friday

Warm up-
5x very light (up to 95/55#)  HHS + HS + SB + BS + rear SJ

Barbell - base percentage off max power lift
3x1 Muscle snatch
5x1 power snatch - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

3x1 Muscle clean
5x1 power cnj - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

strength:
a) 3x5 jumping good morning
b) 3x3 pause FS, up to 60% (keep it light)

midline:
a) 3x10 GH extensions
b) 3x10 GH situps

PT/Mob
3x10 each leg, side shuffle
3x10 each leg, fwd/back walk
3x8 each leg, single leg hip ext

extra:  gymnastics
HS touches or ice cream makers. 7 min max

20131211.Wednesday

Warm up- stay under 55%
3x1 - 2 HHC + 1 SJ
2x1 MC + HC

Barbell:
4 min - every twenty seconds (12 total), 1 CnJ at 60-70%
8x1 Clean 1st Pull + reset + clean pull + CnJ, 80% rest 60-90

HBBS:
3 waves, 5-3-2

Strength:
a) 4x5 pendlay row
b) 4x5 seated DB press (no back)

Conditioning - try to get all UB
5 MU
10 HSPU
4 MU
10 HSPU
3 MU
10 HSPU
2 MU
10 HSPU
1 MU

extra:
HS holds and hollow rocks, 7 min
walking band holds and standing one leg band work

20131210.Tuesday

Warm up- stay under 55%
3x1 - 2 HHC + 1 SJ
2x1 MC + HC

Barbell:
4 min - every twenty seconds (12 total), 1 snatch at 60-70%
8x1 Snatch 1st Pull + reset + snatch pull + snatch, 80% rest 60-90, straps ok

FS:  3x3 at 70%

Strength:
a) 3x7 benchpress at 75%, rest 60
b) 3x7 pull up at 75%, rest 60

cond:  rowing intervals - all out efforts. optional: rest an additional 30s between sets where distance increases
4x100m, rest 1:1
3x200m, rest 1:1
2x300m, rest 1:1
1x400m, rest 1:1

EXTRA:  gymnastics
10 minutes - HS shoulder taps - every 3 attempts, do 10 hollow rocks

20131209.Monday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS

Barbell: Quick pause at each position before executing the lift.  Hip, above knee, below knee

5x1 3 pos snatch (high to low).  70-75%, rest 60-90
5x1 3 pos clean + jerk (high to low).  70-75%, rest 60-90

HBBS:
3 waves,  7-5-3

Strength:

a)  3xME parallette HSPU, rest 30

b)  3x12 ring rows, rest 30

Conditioning: 

See outlaw 131209
4 RFT

25 WB
10 PS 115/75#

Rest 1 min between rounds

20131207.Saturday

15 min to find 1rm snatch

15 min to find 1rm cnj

HBBS:  3 waves 7-5-3

Cond tbd

20131206.Friday

Warm up-
5x very light (up to 95/55#)  HHS + HS + SB + BS + rear SJ

Barbell - base percentage off max power lift
3x1 Muscle snatch
5x1 power snatch - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

3x1 Muscle clean
5x1 power cnj - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

strength:
a) 4x5 pendlay row
b) 4x3 pause FS, up to 65% (keep it light)

midline:
a) 3x10 GH extensions
b) 3x10 GH situps

Gymnastics:
HS or Mup practice, 10 min max

extra:
3x 1 min monster band hold
3x10 steps monster band walk (each side)

20131205.Thursday

http://www.jtsstrength.com/articles/2013/12/04/4-ways-fix-lifts/

Rest day - light 2k row if anything...

20131204.Wednesday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x1 - MS + 2HS

Barbell:
6x1 HHS. heavy but perfect.  EMOM - straps ok
4x1 1st pull + reset + snatch pull.  as needed - straps ok

6x1 HHC + SJ.  heavy but perfect.  EMOM
4x1 1st pull + reset + clean pull.  as needed - straps ok

HBBS:
3 waves - 7,5,3

Cond:
For time:
10 WB
10 burpees
9 WB
9 burpees
...
1 WB
1 burpee

rest 60 sec

For time:
100 DU

20131203.Tuesday

Warm up- stay under 55%
3x1 - 2 HHC + 1 SJ
2x1 MC + HC

Barbell:
5x1 2 HS + SB.  up to 80%, rest 60-90.  NO straps

5x1 2 HC + PJ + SJ.  up to 80%, rest 60-90.  NO straps

Thrusters:  not maximal, use this to get a feel for the movement.
2 waves, each set is UB.  do not stop at the shoulders before descending - if you do, you're going too heavy. OK to rest with the bar overhead if needed.
5-3-2 

Strength:
a) 5x3 benchpress at 85%, rest 45
b) 5x3 pull up at 85%, rest 45

cond:
7x200m, rest 1:1

EXTRA:  gymnastics
10 minutes - HS walking/HSPU/etc - every 3 attempts, do 5 TTB

20131202.Monday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS

Cleans:

5x1 3 pos snatch (high to low).  70-75%, rest 60-90
5x1 3 pos clean + jerk (high to low).  70-75%, rest 60-90

HBBS:
3 waves,  7-5-3

Strength

a)  3xME parallette HSPU, rest 30

b)  3x12 ring rows, rest 30

Conditioning:  see outlaw 131127...

12 minute AMRAP
250m Row
10 Front Rack BB Stepups 20″ (5l/5r) 135/95#
5 Bar Muscle-Ups

20131130.Saturday

Work up to a heavy snatch

Work up to a heavy CnJ

Gymnastics practice

20131127.Wednesday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x1 - MS + 2HS

Barbell:  less than 80%
6x1 Snatch pull + PS.  EMOM
6x1 Clean pull + PC + PJ. EMOM

HBBS:
2 waves, 5-3-2

Strength 1:
a)  5x5 bench press
b)  5x5 weighted pull up

Strength 2:
a) 3x8 bent row
b) 3xME Lsit (parallette)

20131126.Tuesday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS

Barbell - stay below 80%

7x1 1st pull + HS + LHS, rest 60-90

3x2 snatch pulls at 100%, use straps

7x1 1st pull + HC + LHC + SJ, rest 60-90

3x2 clean pulls at 100%, use straps

Strength 2

a)  3xME parallette HSPU, rest 30

b)  3x12 ring rows, rest 30

c)  3x8 bulgarian split squat (each leg), rest 60

Conditioning:

4 rounds for time

row 500m

15 ring dips

20131125.Monday

Sorry for the lack of posts - we had 3 teams in the crossfit jigsaw throwdown.  Great job to everyone who competed and a huge thanks to Dal & the Crossfit Jigsaw team for putting on a great event.

Overall, pretty good results but lots of areas to work on.

Mulligan - 3rd place, womens.  Crushed the cleans/box jump wod
Vanilla Guerilla - 6th place finish - mis-strategized the indoor wod but destroyed the others.
90/10 - 1st place, mens.  Snuck in to the finale.

For a detailed summary, please see this synopsis about Steve...http://en.wikipedia.org/wiki/The_Very_Hungry_Caterpillar

What did we learn?
1. Strength is much more important than metcons
2. Interval training is CRITICAL for partner/team comps
3. Need to do more pain threshold  training before the open

Take it easy this week and don't waste this opportunity to get healthy.  You will probably feel great today - hold back and DO NOT go for maximal weights.  We're going to focus on technique and positions.



Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS

Barbell - stay below 70%...seriously, stay below 70%.  these are perfect reps

5x2 HHS, rest 45 sec
3x2 HS, rest 45 sec
3x1 3 pos snatch, rest as needed

5x2 HHC + 1 PJ, rest 45 sec
3x2 HS + 1 SJ, rest 45 sec
3x1 3 pos clean + SJ, rest as needed

FS:

2 waves, 5-3-2

10 minutes:

alternate each minute

a) HS walk 

b) 3 TTR + 1 muscle up

20131121.Thursday

Warm up:  as needed
Tall Snatch 3x2
Tall Clean 3x2

4x5 power clean at 135, rest 1:1

throwdown practice:
wallballs

gymnastics:
5x5 muscle ups
7 minutes HS walk practice

20131120.Wednesday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x1 - MS + 2HS

Barbell:  less than 80%
5x2 HS. heavy but perfect, rest 60-90
5x2 HC + SJ. heavy but perfect, rest 60-90

HBBS:
2 waves, 7-5-3

Strength: NOT maximal
a)  3x3 pendlay row
b)  3x2 snatch pull

Cond:
4x60s ME row, rest 60.  for cals

Throwdown prep:
2 min practice each of the following
a)  kb FS
c)  kb run
b)  kb snatches/gto.  must touch ground on each rep

20131119.Tuesday

Warm up- stay under 55%
3x1 - 2 HHC + 1 SJ
2x1 MC + HC

Barbell:
5x1 build up to a heavy but perfect HHS
3x3 TnG PS, rest 60

5x1 build up to a heavy but perfect HHC + SJ
3x3 TnG GTO (up to 70% of PC max), rest 60

Strength 1:

a)  3x3 pause FS (3s hold) ~ 70%, rest 45
b)  3x2 clean pull, rest 45

Strength 2:  NOT maximal - should not miss any reps.  proper timing is critical here

a)  3x8 benchpress, rest 30-45

b)  3x10 GHD hip ext, rest 30-45

gymnastics:
7 min free standing HS hold, every 3 attempts, do 3 pull ups OR 1 Mup

20131118.Monday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS

Cleans:

5x1 3 pos snatch (high to low).  70-75%, rest 60-90
5x1 3 pos clean + jerk (high to low).  70-75%, rest 60-90

HBBS: 

1) 7-5-3
2) 7-5-3
3) 15

Conditioning:
15 min

row 1k
then AMRAP
5 wall crawls
10 jump lunges (each leg)
20 sit ups

20131116.Saturday

20 min to find 1rm snatch

20 min to find 1rm cnj

HBBS 3 waves

5-3-2

Conditioning  (partners)

300 DU

50 PU

20 GTO 185/115#

100 Burpee lateral box jumps (20")

20131115.Friday

Warm up-
6x100m striders, rest 30

Barbell - base percentage off high hang max
3x1 Muscle snatch
5x1 power snatch - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

3x1 Muscle clean
5x1 power cnj - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

strength:
a) 3x6 pendlay row
b) 3x3 pause FS, up to 65% (keep it light)

midline:
a) 3x10 GH extensions
b) 3x10 GH situps

Gymnastics:
HS or Mup practice, 10 min max

extra:
3x 1 min monster band hold
3x10 steps monster band walk (each side)

20131113.Wednesday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x1 - MS + 2HS

Snatch:
6x1 HHS. heavy but perfect, rest 60-90
6x1 HHC + SJ. heavy but perfect, rest 60-90

HBBS: use the first wave to "warm up"
3 waves, 7-5-3

Strength:  NOT maximal - should not miss any reps.  proper timing is critical here

a)  4x5 benchpress, rest 30-45

b)  4x5 dynamic (banded) deadlift.  75% of 1RM clean + black band single (black band ~50-75#), rest 30-45

*ok to lighten up deadlifts if needed/uncomfortable

Cond:
5 min AMRAP
20 kbs 2/1pood
14 kb front lunges (same KB)

rest 90 seconds

3 rounds

row 300m

15 burpees

20131112.Tuesday

Warm up- stay under 55%
3x1 - 2 HHC + 1 SJ
2x1 MC + HC

Barbell:
5x1 3 pos snatch.  up to 80%, rest 60-90

5x1 3 pos clean + SJ.  up to 80%, rest 60-90

FS:

3x3 pause FS (3s hold) ~ 70%

Strength:
a)  3xME parallette HSPU
b)  3xME ring row

Cond:
Run 400m
10 PS 135/95#
10 Mup
10 PCnJ 135/95#
Run 400m

Rest 1 min

1 min max distance HS walk

20131111.Monday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS

Snatch:

6x2 HHS.  70-75%, rest 60-90
6x2 HHC + PJ.  70-75%, rest 60-90

HBBS:  use the first wave to "warm up"

3 waves, 7-5-3

Conditioning:
3 rounds
Row 20 cal
15 TTB
15 Dips
15 Box Jumps

20140404.Friday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS

Barbell - base percentage off high hang max
3x1 Muscle snatch
5x1 power snatch - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

3x1 Muscle clean
5x1 power cnj - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

strength:

a) 3x6 pendlay row

b) 3x3 pause FS, up to 65% (keep it light)

midline:
a) 3x10 GH extensions
b) 3x10 GH situps

Gymnastics:
HS or Mup practice, 10 min max

extra:
3x 1 min monster band hold
3x10 steps monster band walk (each side)

20131106.Wednesday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x1 - MS + 2HS

Snatch:
5x1 HHS + HS. 80-85%, rest 60-90
5x1 HHC + HC + SJ. 80-85%, rest 60-90

HBBS: use the first wave to "warm up"
3 waves, 7-5-3

Strength:  NOT maximal - should not miss any reps.  proper timing is critical here

a)  5x3 benchpress, rest 30-45

b)  5x3 dynamic (banded) deadlift.  75% of 1RM clean + black band single (black band ~50-75#), rest 30-45

*ok to lighten up deadlifts if needed/uncomfortable

gymnastics practice:
10 min shoulder tap practice

every 3 attempts, 7 hollow rocks

20131105.Tuesday

Warm up- stay under 55%
3x1 - 2 HHC + 1 SJ
2x1 MC + HC

Barbell:

6x1 3 pos clean.  heavy but perfect (~70-75% max), rest 60-90
4x1 PJ + SJ.  heavy but perfect (~70-75% max), rest 60-90

FS:

3x3 pause FS (3s hold) ~ 70%

Strength:
a)  3xME parallette HSPU
b)  3xME ring row

Cond: Total 15 minutes- 6x 2.5min rounds

6 rounds for reps:
90 seconds to...
run 200m
ME squat clean thruster 185/135#
rest 60

Round Times

1. 0:00 - 1:30
2. 2:30 - 4:00
3. 5:00 - 6:30
4. 7:30 - 9:00
5. 10:00 - 11:30
6. 12:30 - 14:00

20131104.Monday

Back by popular demand, 7-5-3 "waves" squatting.  most days will be 3 waves

• Each wave consists of 3 sets 7 reps - 5 reps - 3 reps
• Each set should be heavier than the last then, reset for the next 
• example 2 waves:  135, 150, 160 - 150, 165, 175

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS

Snatch:  

6x1 3 pos snatch.  heavy but perfect, rest 60-90

HBBS:  use the first wave to "warm up"

3 waves, 7-5-3

gymnastics practice:

5 minutes to practice

3 strict TTB + 1 MU

20131103.Saturday

1RM snatch

1RM CnJ

OH squat (narrow grip) practice

COND:
sled pulls
10 axle front rack lunges
10 C2B

20131101.Friday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS

Barbell - base percentage off high hang max
3x1 Muscle snatch
5x1 power snatch - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

3x1 Muscle clean
5x1 power cnj - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

strength:

a) 3x6 pendlay row

b) 3x3 pause FS, up to 65% (keep it light)

midline:
a) 3x10 GH extensions
b) 3x10 GH situps

Gymnastics:
HS or Mup practice, 10 min max

extra:
3x 1 min monster band hold
3x10 steps monster band walk (each side)

20131030.Wednesday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS

Barbell:  heavy but perfect
5x1 2 HS (below knee) , rest as needed up to 90
5x1 2 HC (below knee) + J, rest as needed up to 90

HBBS: last day of these!  

work up to a heavy single

drop 15-20% and work up to a heavy double

drop 15-20% and work up to a heavy triple

Strength:
a) 3x12 bench press
b) 3x12 strict pull ups

Conditioning:  modified from the Outlaw Way.  each row should be maximal effort, for time

row 1k

rest 3 min

row 500m

rest 2 min

row 250m

rest 1 min

row 250m

20131029.Tuesday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - Muscle Snatch

Snatches:
Work up to a heavy single CnJ (90-95%)
7x2 HC + SJ. all working sets at 70%, rest 60

Squats
4x4 Box Squat
4x20s heavy load walk out (must use belt)

Strength 1:
a) 3x2 Clean Pulls
b) 3x15 Supine Row
c) 3xME L sit

Cond/skill
3 RFT
125 DU
6 HSPU (parallettes)

20131028.Monday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - Muscle Snatch

Snatches:
Work up to a heavy single snatch (90-95%)
7x2 HS. all working sets at 70%, rest 60

HBBS:

work up to a heavy single

drop 15-20% and work up to a heavy double

drop 15-20% and work up to a heavy triple

Strength:
a) 3x2 Snatch Pulls
b) 3x6 (each arm) lawnmower DB rows

Cond:
21 burpee box jumps
21 KBS
15 burpee box jumps
15 KBS
9 burpee box jumps
9 KBS

20131026

1rm snatch
1rm cnj

Fs
Single
Double
Triple

20131025.Friday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS

Barbell - base percentage off high hang max
3x1 Muscle snatch
5x1 power snatch - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

3x1 Muscle clean
5x1 power cnj - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

strength:

a) 3x6 pendlay row

b) 3x3 pause FS, up to 65% (keep it light)

midline:
a) 3x10 GH extensions
b) 3x10 GH situps

Gymnastics:
HS or Mup practice, 10 min max

extra:
3x 1 min monster band hold
3x10 steps monster band walk (each side)

20131023.Wednesday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS

Barbell:
5x1 1st pull + pause + HS (below knee) + HS (above knee), rest as needed
5x1 1st pull + pause + HC (below knee) + HC (above knee) + J, rest as needed

HBBS: aim for 5-10 lbs more than Monday

work up to a heavy single

drop 15-20% and work up to a heavy double

drop 15-20% and work up to a heavy triple

5x1 1st pull + reset + snatch pull
5x1 1st pull + reset + clean pull

Conditioning:
3 rounds for time
row 500m
25 foot HS walk

20131022.Tuesday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - Muscle Snatch

Snatches:
Work up to a heavy single CnJ (90-95%)
7x2 HHC + SJ. all working sets at 70%, rest 60

Strength 1:
a) 3x2 Clean Pulls
b) 3x15 Supine Row
c) 3xME L sit

Strength 2:
a) 4x5 bench
b) 4x5 weighted pull ups

Gymnastics:
HS Practice

20131020.Monday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - Muscle Snatch

Snatches:
Work up to a heavy single snatch (90-95%)
7x2 HHS. all working sets at 70%, rest 60

HBBS:

work up to a heavy single

drop 15-20% and work up to a heavy double

drop 15-20% and work up to a heavy triple

Strength:
a) 3x2 Snatch Pulls
b) 3x6 (each arm) lawnmower DB rows

Cond:
3 rounds
run 400m
12 pull ups
12 deficit HSPU

20131018.Saturday

work up to a heavy snatch

work up to a heavy CnJ

FS:
work up to a heavy single
drop 15-20% and work up to a heavy double
drop 15-20% and work up to a heavy triple

Skill practice

3 strict ttr + Mup practice

HS walk practice

Cond:

prowler pushes - partner

20131018.Friday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS

Barbell - base percentage off high hang max
5x1 power snatch - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%
5x1 power cnj - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

strength:

a) 3x6 pendlay row

b) 3x3 pause FS, up to 65% (keep it light)

midline:
a) 3x10 GH extensions
b) 3x10 GH situps

Gymnastics:
HS or Mup practice, 10 min max

extra:
3x 1 min monster band hold
3x10 steps monster band walk (each side)

20131016.Wednesday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS

Barbell:
3x3 LHC. all working sets at 70-75%, rest 60
3x2 Split jerk (from rack) as heavy as possible, rest as needed

HBBS: aim for 5-10 lbs more than Monday
work up to a heavy single
drop 15-20% and work up to a heavy double
drop 15-20% and work up to a heavy triple

Strength:
a) 3x6 bench at 70-75%
b) 3x6 weighted pull ups at 70-75%

Conditioning:
8 rounds, rest 1:1
row 20 cal
10 strict dips/10 strict TTB

(odd rounds dips, even rounds do TTB)

20131015.Tuesday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS

Barbell:

snatch: work up to a heavy single ~ 90%, then do 3x1 at that weight

5x2 HHS at 75-80% of heavy singles, rest 60

cnj: work up to a heavy single ~ 90%, then do 3x1 at that weight

5x2 HHC+PJ at 75-80% of heavy singles, rest 60

FS:  CAT style
3x3 at 80%


conditioning:  this is meant to be more of a sprint than a marathon
20 KB snatches - try to keep it evenly split

1 burpee

18 KB snatches 

2 burpees

...

2 KB snatches

10 burpees

midline:

4x5 windmills (each arm)

3x1 min ab plank

20131014.Monday

We're going to start a new cycle that should take us toward the end of Nov - focusing on squats and olys.  For the squatting days, "building up to a heavy rep" is meant to be a heavy rep with good form, not necessarily a maximal set.

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS

Snatches:
6x3 LHS. all working sets at 70-75%, rest 60

HBBS:

work up to a heavy single

drop 15-20% and work up to a heavy double

drop 15-20% and work up to a heavy triple

Strength:

a) 4x2 Snatch pulls, rest 30

b) 4xME parallette HSPU, rest 30

c) 4xME supine row, rest 30

Mobility:

3x10 pressups

3x1min band holds

20131012.Saturday

bet you haven't done one of these in a while.....throw back to the 1 mile repeats!

warm up:
5 min FS
5 mins snatches
5 mins CnJ


60min "competition" style workout.  start one clock and keep it running for the full 60 mins

a)  7 mins to work up to a heavy 3rep FS
rest 2 mins

b) 12mins to run 1 mile +  find heavy 2 rep TnG snatch*

c) 12mins to run 1 mile +  find heavy 2 rep TnG clean*

d) 12mins to run 1 mile +  find heavy 2 rep TnG jerk

e)  12 min partner AMRAP - only one working at a time
20 muscle ups
40 front rack lunges (135/95#)
60 KB swings (2/1.5 pood)

f)  3 min AMRAP double unders (individual).  2 burpees each break

*these can be power movements

20131011.Friday

Fair warning - get ready for tomorrow....gonna be fun

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS 

squat
3x3 FS at 85%, rest 45-60

Barbell - base percentage off high hang max
5x1 snatch - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

5x1 cnj - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

midline:
3x10 GH extensions
3x10 GH situps

Gymnastics:

 HS or Mup practice, 10 min max

 

extra:
3x 1 min monster band hold
3x10 steps monster band walk (each side)

20131009.Wednesday

warm up:
3x3 HHS
2x1 2 HHS + SB

Barbell
6x1 clean pull + HHC + SJ, up to 80%. rest 60-90s

Cond:  long chipper
10 minutes to row 2k for time, rest remainder

after 10 mins are up, immediately start 20 min AMRAP...

20 pull ups

10 DL (135/95#)

20 Pushups

10 HPC (135/95#)

20 Sit ups

10 FS (135/95#)

20 Box Jumps (24/18")

10 PJ (135/95#)

20 Jumping Lunges

*clock should run for a total 30min

Gymnastics:

10 min free standing HS practice, every 3 attemps do 5 hollow rocks

extra:
3x1 min monster band hold, 60s
3x10 steps each side walking monster band

20131008.Tuesday

warm up:
3x3 HHS
2x1 2 HHS + SB

Barbell:
6x1 snatch pull + HHS, up to 80% of HHS, rest 60

Strength
a) 4x7 bench press, rest 45s
b) 4x7 weighted pullup, rest 45s

Cond - Taken from outlaw wod 131007.  no rack
3RFT
15 Deadlifts 235/155#
15 Back Squats 235/155#

Midline:

a) 3xME Lsit

b) 3x10 reverse hyper

20131007.Monday

warm up:
3x3 HHS
2x1 2 HHS + SB

Barbell
3x3 good mornings
7x1 3 position snatch, up to 70%. rest 60-75s
7x1 3 position cnj, up to 70%. rest 60-75s

Squat:
5x3, 3 sec pause hbbs at 70%.  rest 90

Strength:
a) 3xME TnG parallette HSPU, rest at the top
b) 3x15 supine row

c) 3x2 clean pulls

Cond:
7x200m, rest 60

Squat Prep:
3x1 min monster band hold, 60s
3x10 steps each side walking monster band

20131005.sat

15min for 1rm snatch

15 min for 1rm cnj

20 min for 3rm fs

20131004.friday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS

squat 
3x3 FS at 75%, rest 45-60

Barbell - base percentage off high hang max
5x1 LHS - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

5x1 LHC+SJ - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

midline:
3x10 GH extensions
3x10 GH situps

extra:
3x 1 min monster band hold
3x10 steps monster band walk (each side)

20131002.Wednesday

Meant to write this earlier....the next couple of weeks will be dedicated to seeing how quickly we can regain our ability to metcon.  If you can, include how you felt during the conditioning, and how you felt you performed on a % basis (relative intensity).  This is critical information in terms of programming for the 2014 season...

warm up:
3x3 HHS
2x1 2 HHS + SB

Barbell
10x1 first pull + reset + low hang snatch, up to 80%. rest 60-90s
10x1 first pull + reset + low hang clean + split jerk, up to 80%.  rest 60-90

Strength/midline:
a) 3x5 pendlay rows, rest 45
b) 3x2 snatch pulls, rest 45
c) 3x10 reverse hyper (slow down and up), rest 45
d) 3x10 tempo GH sit ups (3s down, 3s up), rest 45

Cond:

5x1 min rounds for max reps (thrusters), rest 60s between rounds

 

30 DU. Then with remaining time...

ME thrusters @ 155/100#

*this is meant to take 9 minutes - 5 working minutes and 4 resting minutes between work

extra:
3x1 min monster band hold, 60s
3x10 steps each side walking monster band

3x15 ttb

20131001.Tuesday

warm up:3x3 HHS
2x1 2 HHS + SB

FS:

5x5, work up to a heavy but perfect set.

Strength
a) 3x10 bench press, rest 45s
b) 3x10 weighted pullup, rest 45s

clean pull
5x1, work up to a heavy pull

Cond - everything with a 135/95#

4 min AMRAP
5 Power snatches

10 walking lunges (rear rack)

5 rear push press

rest 1 min

4 min AMRAP

5 Power cleans

10 front rack walking lunges
5 front push jerks

Midline:

a) 3xME Lsit

b) 3x10 reverse hyper

20130930.Monday

warm up:
3x3 HHS
2x1 2 HHS + SB

Barbell
3x3 good mornings
7x1 3 position snatch, up to 75%. rest 60-75s
7x1 3 position cnj, up to 75%. rest 60-75s

Strength:
a) 3xME TnG parallette HSPU, rest at the top
b) 3x15 supine row

c) 3x2 clean pulls

Cond:
striders 6x100m, rest 2:1

Squat Prep:
3x1 min monster band hold, 60s
3x10 steps each side walking monster band

20130928.saturday

20 min to find 1rm hbbs

15 min to find heavy snatch

15 min to find heavy cnj

Cond

Run 400m

4 rounds
25 wb
5 mu

Run 400m

20130927.Friday

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS

squat 

3x3 FS at 65%, rest 45-60

Barbell - base percentage off high hang max
5x1 HHS - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

5x1 HHC+SJ - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

midline:
3x10 GH extensions

3x10 GH situps

extra:
3x 1 min monster band hold
3x10 steps monster band walk (each side)
3x1 clean 1st pull + reset + clean pull

20130925.Wednesday

warm up:
3x3 HHS
2x1 2 HHS + SB

Barbell
5x2 snatch from below the knees, up to 80%.  rest 60s
6x1 snatch first pull + reset + full pull, 100%

Cond:
Run 1 mile for time
rest up to 2 mins (change shoes)
7 minutes build up to Thruster...from ground

Strength/midline:
a) 3x5 pendlay rows, rest 45
b) 3x3 snatch pulls, rest 45
c) 3x10 reverse hyper (slow down and up), rest 45
d) 3x10 tempo GH sit ups (3s down, 3s up), rest 45

extra:
3x1 min monster band hold, 60s
3x10 steps each side walking monster band

20130924.Tuesday

We are officially finished with the working sets for Smolov and in the middle of our testing week.  Let's see some new PRs!

warm up:

3x3 HHS
2x1 2 HHS + SB

HBBS:
20 minutes to work up to a 1RM

*Suggest you work up to a heavy set, then load 110% and try a 5s walk out.  This should be done WITH a belt.

Strength
a) 5x3 bench press, rest 45s
b) 5x5 weighted pullup, rest 45s

Cond
3 rounds
row 250m
7 Ground to OH (PC + PJ) (165/115)
14 lateral burpee over box jumps (20"/18")- 7 each way
50 DU

20130923.Monday

warm up:
3x3 HHS
2x1 2 HHS + SB

Barbell
3x3 good mornings
5x1 3 position snatch, up to 70%.  rest 60s
5x1 3 position cnj, up to 70%.  rest 60s

Strength:
a) 3xME TnG parallette HSPU, rest at the top
b) 3x15 supine row

Cond:
striders  6x100m, rest 2:1

Squat Prep:
3x1 min monster band hold, 60s
3x10 steps each side walking monster band

20130920.saturday

10x3 hbbs 85+30/15#

Light oly work

Cond:
4 x 4min rounds

3min
run 400m
ME hspu/rings/hspu/rings
Alternate each set
1 min rest

20130920.Friday

warm up: as needed...can warm up separate from snatches if that works better
3x3 HHS
2x1 2 HHS + SB

Squat:
HBBS 7x5 @ 80% +30/15#, rest as needed (<3min is ideal, more is ok if needed)

5 min static stretching
5 min dynamic stretching

Barbell:stay light and focus on positions on the pull

4x1 HHS @60%, rest 45-60
4x1 HHC + SJ @60%, rest 45-60

5 min static stretching - this is not a mistake.
5 min myofascial release

midline:
3x10 GH extensions

3x10 GH situps

extra:
3x 1 min monster band hold
3x10 steps monster band walk (each side)

20130918.Wednesday

optional warm up:
3x3 HHS
2x1 2 HHS + SB

Squat:
HBBS 5x7 @ 75% + 30/15# (add 10/5# to last week), rest as needed up to 3 min

Barbell:

5x1 clean pull @90%, rest 60

cond:
4RFT
row 20 cal
20 KBS
10 GH situps

20130917.Tuesday

warm up:

3x3 HHS
2x1 2 HHS + SB

Barbell:
3x3 goodmornings

5x1 2 PS (TnG) up to 80%,  heavy but perfect.  rest 60s

5x1 2 PC (TnG) + 1 PJ up to 80%,  heavy but perfect.  rest 60s
*catch cleans/snatches with correct footwork.  should be the same as full.

Strength
a) 5x5 bench press, rest 45s
b) 5x3 weighted pullup, rest 45s

Midline:

a)  3x90s ab plank (30 straight, 30 right, 30 left, 30 straight)

b)  3x1min monster band hold
c)  3x12 pressups

Extra:
7 min HS walk practice (try to be upside down as much as possible)

20130916.Monday

warm up:
3x3 HHS
2x1 2 HHS + SB

HBBS - based on 1RM:
4x9 at 70% + 30/15# (add on weight +10/5 to last week), rest as needed (preferably less than 3 mins)

Barbell
5x1 Snatch pulls <90%.  stay under 90%

Strength:
a) 3xME parallette HSPU
b) 3xME supine row

Cond:
sprint  4x400m, rest 1:1

20130914.Saturday

HBBS 10x3 at 85%

12 min to establish a heavy snatch

12 min to establish a heavy snatch

Cond:

25 burpees

3 rounds
21 med ball ring dips 20/14
12 pull ups
run 400m

25 burpees

20130913.Friday

warm up: as needed...can warm up separate from snatches if that works better
3x3 HHS
2x1 2 HHS + SB

Squat:
HBBS 7x5 @ 80% +20/10#, rest as needed (2min is ideal, more is ok if needed)

5 min static stretching
5 min dynamic stretching

Barbell:stay light and focus on positions on the pull

4x1 HHS @50%, rest 45-60
4x1 HHC + SJ @50%, rest 45-60

5 min static stretching - this is not a mistake. 
5 min dynamic stretching

midline:
3x10 GH extensions

3x10 GH situps

extra:
3x 1 min monster band hold
3x10 steps monster band walk (each side)

20130911.Wednesday

optional warm up:
3x3 HHS
2x1 2 HHS + SB

Squat:
HBBS 5x7 @ 75% + 20/10#, rest as needed (2min is ideal, more is ok)

Barbell:

6x1 clean pull @100%, rest 60

cond:
4RFT
row 500m
15 TTB
rest 1 min

extra gymnastics:
10 min hs walking practice - if proficient do circles
every 4 attempts, 10 hollow rocks

20130910.Tuesday

warm up:

3x3 HHS
2x1 2 HHS + SB

Barbell:

5x1 PS + HHS up to 80%,  heavy but perfect.  rest 60s

5x1 PC + HHC + J up to 80%,  heavy but perfect.  rest 60s

Strength
a) 4x10 bench press up to 70%, rest 45s
b) 4x5 weighted pullup, rest 45s

Midline:

a)  3x120s ab plank (30 straight, 30 right, 30 left, 30 straight)

b)  3x1min monster band hold
c)  3x12 pressups

extra:

7 min
3 lever attempts
30 UB DU (if break before 30, redo)

20130909.Monday

warm up:
3x3 HHS
2x1 2 HHS + SB

HBBS - based on 1RM:
4x9 at 70% +20/10# (add on weight to last week), rest as needed (preferably less than 2 mins)

Barbell
6x1 Snatch pulls <90%.  stay under 90%

Strength:
a) 3xME parallette HSPU
b) 3xME supine row (3s hold each rep)

Cond:
sprint  6x200m, rest 1:1

20130907.Saturday

Hbbs 10x3 at 85%

12 min to establish a heavy snatch

12 min to establish a heavy snatch

Cond:
5 rounds
Row 250m
12 hspu
9 ttr
Rest 1 min

20130906.Friday

warm up: as needed...can warm up separate from snatches if that works better
3x3 HHS
2x1 2 HHS + SB

Squat:
HBBS 7x5 @ 80%, rest as needed (2min is ideal, more is ok if needed)

5 min static stretching
5 min dynamic stretching

Barbell:

3x1 PS + snatch @50%, rest 45-60
3x1 PC+PJ + cnj @50%, rest 45-60

gymnastics:
10 min
3 attempts ME HS shoulder taps
10 hollow rocks or 5 strict TTR

extra:
3x 1 min monster band hold
3x10 steps monster band walk (each side)

20130904.Wednesday

warm up:
3x3 HHS
2x1 2 HHS + SB

Squat:
HBBS 5x7 @ 75%, rest as needed (2min is ideal, more is ok)

Barbell:

6x1 clean pull @100%, rest 60

Strength:
a) 5x3 bench press, rest 45s
b) 5x3 weighted pullup, rest 45s

Cond: 3 RFT

9 box jumps - 30/24"

12 kb snatches (right hand) - 1.5/1

6 steps one-arm kb OH walking lunges (right hand) - 1.5/1

12 kb snatches (left hand) - 1.5/1

6 steps one-arm kb OH walking lunges (left hand) - 1.5/1

*moxy - do running from monday instead of conditioning

20130903.Tuesday

*if you missed monday, skip the tuesday barbell piece and replace it with the squatting and pulls from monday.  DO NOT ADD THE MONDAY SQUATS TO THE TUESDAY WORKOUT 

warm up:
3x3 HHS
2x1 2 HHS + SB

Barbell:

3x1 3pos PS (low, below knee, knee), heavy but perfect.  rest 60s

3x1 3pos PC + 1 PJ (low, below knee, knee), heavy but perfect.  rest 60s

Strength:
a) 5x3 strict press, rest 45s
b) 5x3 pendlay row, rest 45s

Midline:

a)  3x10 reverse hyper

b)  3xME strict TTB

extra:

3xME nose + toes to wall

4x monster band walks - 10 each side

20130902.Monday

We're starting a new 4 week HBBS strength cycle which will focus around the smolov base mesocycle.  Given the high volume of squats, we're going to ease off the full oly lifts for the next month (2 times per week, tops).  To compensate, we'll mix in position and power drills.

The Smolov Mesocycle:
Monday: 4 sets of 9 @ 70%
Tuesday: 5 sets of 7 @ 75%
Thursday: 7 sets of 5 @ 80%
Friday: 10 sets of 3 @ 85%

Week 2, you will do the same routine but add 20#/10# each prescribed weight.  Week 3 you will add 10#/5# to your week 2 weights (30#/15# overall). 

-  Start using your rehbands from day 1

-  use your straps for any/all pulling drills

-  keep a belt accessible IF needed

-  stretch/roll often

warm up:
3x3 HHS
2x1 2 HHS + SB

HBBS - based on 1RM:
4x9 at 70%, rest as needed (preferably less than 2 mins)

Barbell
6x1 Snatch pulls @ 100%

Strength:
a) 3xME parallette HSPU
b) 3xME supine row (3s hold each rep)

Cond:

10x100m, rest 45s

20130831.Sat

15 min for 1 rm snatch
Back off 3x1 75%

15 min for 1 rm cnj
Back off 3x1 75%

15 min for. 3rm fs

Cond:  8 min AMRAP

150m OH plate run (45/25)

5 MU

15 burpees

20130830.Friday

warm up:
3x3 HHS
2x1 2 HHS + SB

Barbell -
snatch - pull + full (reset between).  build up to 80%,  rest <90
 3x2 pulls at 90%

CnJ - pull + full (reset between).  build up to 80%,  rest <90

3x2 pulls at 90%

Strength
a) 5x5 HBBS @ 65-70%, rest 60
b) 5x5 strict pullup (1-2sec hold at the top of each rep), rest 60

Mob/midline:
a) 3x1min - monster band hold

b) 3x30s (each side) plank

extra:  gymnastics:

HS shoulder taps

DELOAD.....20130828.Wednesday

Warm up:
3x3 HHS
2x1 2 HS + 1 SB

Barbell - use this to work on weaknesses.  choose one problem and drill that. email/post if unsure what to drill
10 min snatch practice < 65%, all singles
10 min cnj practice <65%, all singles

Strength
a) 4x5 benchpress, rest 60
b) 4x5 pendlay, rest 60

cond:
run 5k (moxie - omit)

moxie prep (10 min cap)
light practice kb snatches and kipping pullups

DELOAD.....082713.tuesday

Warm up:
3x3 HHS
2x1 2 HS + 1 SB

Barbell
6x1 2 position PC + PJ (low hang, hang - below knee). rest 60-75s no misses

Strength
a) FS 5x5 @ 65%, rest 60
b) PP 5x3, rest 60s

midline

a) 4x20 UB GHD situps, rest 45

b) 4x15 UB GHD hip ext, rest 45

c) 4x100 DU, rest 45

gymnastics:

10 min handstand practice - if proficient at walking, work on turns

DELOAD.......20130826.Monday

Warm up:
3x3 HHS
2x1 2 HS + 1 SB

Barbell
6x1 2 position PS (low hang, hang - below knee). rest 60-75s  no misses

Strength
a)  HBBS 5x5 @ 65%, rest 60
b)  Bent row 5x5

Conditioning:
Row 2k for time

Moxie - 10 mins to practice rebounding box jumps on 20", then 24", then 30" boxes

20130824.Saturday

warm up:
3x3 HHS
2x1 2 HHS + SB

Barbell -
15 minutes to build up to 1rm CnJ
15 minutes to build up to 1rm Snatch

8x2 FS at 85%, rest 60-90 (belt ok if needed)

Partner WOD - between 2 people, accumulate total reps.  1 working at a time.  only work when both partners are there
30 PS (135/95)
Run 200m
60 box jumps (30/24) would not recommend rebounding
Run 200m
90 HSPU
Run 200m
60 KB swings (2/1.5)
Run 200m
30 MU
*Moxy - rest 1 min then 1 min ME PS @ 135

midline/cool down
a) 3x15 GHD situps
b) 3x15 GHD hip ext

20130823.friday

warm up:
3x3 HHS
2x1 2 HHS + SB

Barbell -
snatch - build up to 3x1 at 90%, rest <90
CnJ - build up to 3x1 at 90%, rest <90

Strength 1

a)  8x1 "1st pull + short hold + reset + snatch pull" at >100%, use straps and rest 60
*always use straps for pulls

b)  8x2 BS at 85%, rest 60

Strength 2
a)  4x5 benchpress, rest 45
b) 4x5 weighted pullup, rest 45

midline:
4x90sec ab planks

20130821.wednesday

warm up:
3x3 HHS
2x1 2 HHS + SB

Barbell -

PS 6x3 at <80% 1RM PS, rest 90

a)  8x1 "1st pull + short hold + reset + clean pull" at >100%, rest 60
*always use straps for pulls

b)  8x3 tempo BS at 50%  (controlled down, 3s hold, fast drive up-no bounce), rest 90

conditioning

3 rounds (moxie comp - do 5 rounds)

20 burpees

5 GTO at 185/110 (PC+PJ).  try NOT to rest at the shoulders "up-and-up" reps

rest 1:1

extra
10 mins freestanding HS turn practice

20130820.tuesday

Warm up:
3x3 HHS
2x1 2 HS + 1 SB

Barbell
7 mins to find daily max cnj (after warm up). daily max should not exceed 1rm unless there were no misses.
6x1 3 position clean + sj (ground, hang - below knee, hang - mid thigh). rest 60-75s (up to 70% of daily max)

FS
7x3 at 70% of 1RM (add 10#s from last week IF your reps are good. All reps on saturday were too slow on the way up) rest up to 60-75, make sure weight is driven up

strength
a) 4xME UB strict + ME kipping deficit HSPU (45/25), rest 30-45 - set ends once feet touch the floor
b) 4xME UB bar MU (7 max) , rest 30-45

cond:
4x400m, rest 1 min

20130819.Monday

Warm up:
3x3 HHS
2x1 2 HS + 1 SB

Barbell
7 mins to find daily max snatch (after warm up).  daily max should not exceed 1rm unless there were no misses.
6x1 3 position snatch (ground, hang - below knee, hang - mid thigh). rest 60-75s (up to 70% of daily max)

HBBS
7x3 at 70% of 1RM (add 10#s from last week IF your reps are good. All reps on saturday were too slow on the way up)  rest up to 60-75, make sure weight is driven up

conditioning:

7 min amrap

row 250m

7 thrusters 135/95

extra - gymnastics

accumulate 5 minutes of Lsits - each break do 5 burpees

20130817.sat

15 min 1rm snatch
15 min 1rm cnj

20 min 3rm fs

3 rounds for time 10 min cap
30 wallballs
15 kb oh walking lunges (1.5/1)
6 muscle ups

20130816.friday

warm up:
3x3 HHS
2x1 2 HHS + SB

Barbell -
snatch - build up to 3x1 at 90%, rest <90
CnJ - build up to 3x1 at 90%, rest <90

squat 6x3 at 80%, rest 90+

9x2 snatch pulls at >100%, rest as needed

strength
a)  5x3 bench
b) 5x5 weighted pull up

extra cond:
bike OR run...20 mins max distance

20130814.wed

warm up:
3x3 HHS
2x1 2 HHS + SB

Barbell - warm up with the workout in mind
3x2 full snatch up to 80%, rest 90

snatch efficiency - 2 min amrap full snatch at 80% (note make/miss)

3x2 full cnj up to 80%, rest 90

cnj efficiency - 2 min amrap full cnj at 80% - SJ (note make/miss)

9x2 clean pulls at >100%, rest as needed

Cond

4 rounds, rest 1:1

row 500m

21 KBS 1.5/2

extra

10 mins freestanding HS turn practice

20130813.tuesday

Warm up: as needed
3x3 HHS
2x1 2 HS + 1 SB

Barbell
7 mins to find daily max cnj (after warm up)
6x1 3 position clean + 1 sj (ground, hang, hi-hang). rest 60-75s (up to 70% of daily max)

FS
6x3 at 70% of 1RM rest up to 90, make sure weight is driven up

strength
a) 4x5 DB pull over, rest 45
b) 4xME supine row + 3s hold, rest 45

c) 4xME seated DB hold (105/65)  if DB don't go that high, use 2pood KB.  if you hook grip, practice hook gripping...NO STRAPS

midline

a)  3x20 GHD hip extension

b)  3x20 GHD sit ups

20130812.Monday

Warm up: as needed
3x3 HHS
2x1 2 HS + 1 SB

Barbell
7 mins to find daily max snatch (after warm up)
6x1 3 position snatch (ground, hang, hi-hang). rest 60-75s (up to 70% of daily max)

HBBS
6x3 at 70% of 1RM rest up to 90, make sure weight is driven up

strength
a) 4x5 flat bench DB row w/ hold at the top, rest 45
b) 4x3 strict BB split press, rest 45

cond

4 rounds for time - 25min CAP

5 Wall crawls

15 Pullups

25 dips (rings if available)

run 400m

extra:

4x25 hollow rocks

20130808

15 mins for 1 rm snatch
15 mins for 1 rm cnj

7min for daily 3rm hbbs
6x3 70% of daily rest 60

Cond...will post later

20130809.Friday

Warmup-
3x3 hhs
2x2 hs

halting snatch:  1st pull + split second pause + hs
  2x2 75%, 2x1 80%, 1x1  85%, 2x1 90%- rest 90
*% based on HS

halting cnj:  1st pull + split second pause + hc + sj
  2x2 75%, 2x1 80%, 1x1  85%, 2x1 90%- rest 90
*% based on HC

Squats:
FS 5x5 @ 65% of 1rm, rest 60

Strength:
a) 6x3 benchpress, rest 45
b) 6x2 snatch pulls >100%, rest 45

3x3 weighted pull ups + 3sec hold each rep

gymnastics
10 min HS practice

20130807.Wednesday

warm up:
3x3 HHS
2x1 2 HHS + SB

Barbell - work from boxes:
6x2 HHS with 2 sec hold in the hole <80%, ok to reset each rep, rest 45
6x1 2 HHC + PJ with 2 sec hold OH, <80%, rest 45

Squats -(RY does 10x3 at 60-65% EMOM)
HBBS 5x5 @ 65% of 1rm, rest 60

6x2 clean pulls at >100%, rest 60

cond:

row 1k

50 DU

25 box jumps (30/24)

50 DU

25 HSPU

50 DU

25 PU

50 DU

extra:

freestanding HS practice

20130806.Tuesday

Warm up: as needed
3x3 HHS
2x1 2 HS + 1 SB

Barbell
7 mins to find daily max CnJ (after warm up)
5x1 PC + HC + HHC + SJ. rest 60-75s (up to 70% of daily max)

FS
7 mins to find 3RM

4x5 at 85% of daily 3RM + 10#s (goal is for working sets heavier than last week http://arquescorner.blogspot.com/2013/07/20130731wed.html), rest 90-120


strength
a) 4xME strict + ME kipping deficit HSPU (45# plate)
b) 4x5 Pendlay Row

c) 4x5 DB PP

Extra:
skill work - practice DUs and/or freestanding HS shoulder taps

20130805.Monday

Warm up: as needed
3x3 HHS
2x1 2 HS + 1 SB

Barbell
7 mins to find daily max snatch (after warm up)
5x1 PS + HS + HHS.  rest 60-75s (up to 70% of daily max)

HBBS
7 mins to find 3RM

4x5 at 85% of daily 3RM + 10#s  (goal is for working sets heavier than last week http://arquescorner.blogspot.com/2013/07/20130729mon.html), rest 90-120

strength/midline 

a) 4x5 jumping good morning - not maximal, rest 45
b) 4xME Lsit - 1 attempt, rest 45

Cond:
run 1 mile
rest 1 min
1 min ME burpees

20130803.Saturday

Warm up:  as needed
3x3 HHS
2x1 HS + LHS + SB

15 mins to find max snatch

15 mins to find max CnJ

6x3 HBBS at 85%, rest up to 90

midline:
4x3 windmill (each arm)

Cond:
12 min amrap
run 200m
5 MU
10 GHD situps
                                                                                                                                                                                                                                                                                                                                                               

20130802.Friday

Warmup-
3x3 hhs
2x2 hs

Snatch:
 2x2 75%, 2x1 80%, 1x1  85%, 2x1 90%- rest 90

CnJ:
 2x2 75%, 2x1 80%, 1x1  85%, 2x1 90%- rest 90

Squats:
FS 5x5 @ 65% of 1rm, rest 60

Strength:
a) 4x5 benchpress, rest 45
b) 4x2 snatch grip 1st pull + 3s hold + snatch grip pull, rest 45

3x3 weighted pull ups

gymnastics
10 min HS practice

20130731.Wed

Warm up: as needed
3x3 HHS
2x1 2 HC + SJ

Barbell
7 mins to find daily max CnJ (after warm up)
9x1  2 full clean + 1 SJ. full reset on each rep (not TNG), rest 30s (up to 80% of daily max)

FS
7 mins to find 3RM
4x5 at 85% of daily max

strength - use same weight
a) 3x3 push press, rest 45
b) 3x5 pendlay row, rest 45

conditioning:

4x100m strider, rest 1:1

rest 90s

2x200m, rest 1:1

rest 90s

4x100m strider, rest 1:1

20130730. Tues

warm up:
3x3 HHS

Barbell:
5 mins work up to a heavy but perfect HHS  (use this as warm up)
5x2 HHS with 2 sec hold in the hole <80%,  ok to reset each rep, rest 45

5 mins work up to a heavy but perfect HHC  - must catch the bounce (use this to warm up jerk too)
5x2 HHC + 1PJ with 2 sec hold OH, <80%, rest45


Squats:
HBBS 5x5 @ 65% of 1rm, rest 60

Strength:
a) 4x1 1st pull + 3sec hold + reset +  clean pull (use straps), rest 30-45
b) 4x5 supine row, 3s hold at top of each rep, rest 30-45
c) ME strict deficit HSPU + ME kipping deficit HSPU, rest 60-75
*deficit is 45# plate.  if you use more than 0.5oz of hair product, add 10# plates

Cond:
6 rounds for TWT
250m row
15 TTB
rest 1:1

20130729.mon

Warm up: as needed
3x3 HHC
2x1 2 HC + 1 SJ

Barbell
7 mins to find daily max snatch (after warm up)
9x2 full snatch.  full reset on each rep (not TNG), rest 30s (up to 75%)

HBBS
7 mins to find 3RM

4x5 at 85% of daily max

strength - use same weight (push press may be light)

a) 3x3 snatch grip push press, rest 45

b) 3x3 jumping good morning, rest 45

midline

a) 3x60sec ab plank

b) 3x15 twinkie

20130726.friday

Warmup-
3x3 hhs
2x2 hs

5x1 ps+hhs.  Technique drills
5x1 pc+hc

4x5 fs<75%, rest 90+

a) 6x3 clean pulls, rest 60
b) 6x3 bench, rest 60

cond:  row 5k.  Time 2k and 5k

20130724.Wed

Warm up: as needed
3x3 HHC
2x1 2 HC + 1 SJ

7 mins to find daily max cnj (after warm up)

7x2 HHS from boxes (very small dip) - stay under 70% of max HHS, rest at least 60

7x2 HHC from boxes (very small dip) - stay under 70% of max HHC, rest at least 60


HBBS
4x5 up to 75%, rest 90s

gymnastics - rest 30-45 between each set

a) 3x10 freestanding HS shoulder taps

b) 3x15 pullups

c) 3x20 dips

Cond:

10x100m sprints, rest 30s

20130723.Tuesday

warm up:
3x3 HHC

Squats:
10 min to work to daily  max FS
5x3 FS at 70% + 10# (see last week), rest 60-90
1x5 FS at 70%


Barbell:
5x1 HPS + LHPS, work up to something heavy but < 85% , rest 60
5x1 HPC + PC, <85%, rest 60


Strength:
a) 4x2 clean pulls (reset each rep.  use straps), rest 30-45
b) 4x3 SJ, rest 60


Extra:  Gymnastics
10 minutes - freestanding handstand practice

20130722.Monday

Warm up: as needed
3x3 HHC
2x1 2 HC + 1 SJ

7 mins to find daily max snatch (after warm up)

8 min EMOM HS + HHS + 2s hold in the hole<75%

8 min EMOM 1 HC + HHC + PJ, <75%

*these are 9 total rounds for 18 pulls on each lift.

HBBS 

5x3 @ 70% of 1RM + 10#+ over last week weight.  if you struggled last week, stay the same

1x5 @ drop to last week is ok - belt if needed

Cond:

4 rounds for time

run 400m

20 GH hip extensions

20 GH situps

20130720.Saturday

Warm up: as needed
3x3 HHC
2x1 2 HC + 1 SJ


Barbell:
15 mins to find max snatch
15 minutes to find max CnJ


Squats:
10 minutes to find daily max HBBS
6x3 HBBS @ 80% of daily max


Cond/Gymnastics:
30 muscle ups for time - 10 min cap
5 burpees EMOM including when the clock starts at 0:00

20130719...Friday

early post since we have a late game tomorrow night...

Warm up:
3x3 HHS
3x1 2HS + 1SB

5x1 3 position clean + SJ <80% of 1RM, rest 60-90+ (take more if needed).  these reps should be heavy but perfect.  NOT MAXIMAL

*3 positions are from the floor, hang, and high hang in that order

FS:  5x3 @ 75% 1RM.  as heavy as possible up to 75% while maintaining speed, rest 60-90

strength
a) 5x2 snatch pulls @ <100%.  focus on positions, not bar height.  use straps, rest 45
b)  5x3 snatch grip shoulder press (from back), rest 45
b) 5x5 supine row w/ 3s hold at top of each rep, rest 45

4 rounds for time
row 250
50 DU

TESTING.......20130717.WED

This is the last day of testing following the first 6 week cycle of the program. The good news is we are done with the 7/5/3 waves ..... for now.  For the remainder of this week (and probably all squats going forward), we will focus on CAT squatting - fast squats with the bar accelerating as your levers improve.

for more info, see http://www.jtsstrength.com/articles/2013/06/20/squatting-big/



Warm up: <40%
3x3 HHS
3x1 2HS + 1SB

5x1 3 position snatch <80% of 1RM, rest 60-90+ (take more if needed).  these reps should be heavy but perfect.  NOT MAXIMAL

*3 positions are from the floor, hang, and high hang in that order

HBBS:  5x3 @ 75% 1RM.  as heavy as possible up to 75% while maintaining speed

a) 5x2 clean pulls @ <100%.  focus on positions, not bar height.  use straps
b) 5x3 find 3RM bench press in sets 3-4-5, warm up well then use sets to work up to 3RM

1 mile for time.

compare to http://arquescorner.blogspot.com/2013/06/20130610-monday.html

Extra-

Midline/gymnastics
a) 4x20 UB decline/ghd situps. rest 45-60
b) 4x12 UB reverse hyper. rest 45-60

c) 2 attempts ME freestanding HS hold

TESTING #1....20130716.Tues

warm up - own

10mins to find 3RM weighted pull up

warm up -

2x3 HHS

2x1 2HS + 1SB

2x2 HHC + HC + PJ

7 mins to find daily max cnj (after warm up)
5 min EMOM - 2HHC + 1 HC + SJ at 70% of DAILY MAX

7 min EMOM - 2 HHS + 1 HS 65% of 1RM


6x3 FS @ <70%, rest 90-120s


Strength:

a)  4x ME strict deficit HSPU + ME kipping deficit (45# plates)

b)  4x5 pendlay row

TESTING #1....20130715 mon

For the next 2 weeks, we will be between programs and will continue training squats using the CAT style.  rest at the top, fast decent and accelerate the bar up.

The "daily max" should be a weight you can hit every day.  You should not need to pump yourself up prior to approaching the bar - if you do, you are going too heavy.  This number is typically 90-95% of your true 1RM.  NOTE:  times vary for each lift


warm up - own

20 mins to find 1RM HBBS - belt up and use walk out technique from the first testing.  load 105-110% of squat and hold for 10 sec


7 mins to find daily max snatch (after warm up)
5 min EMOM - 2HHS + 1 HS at 70% of DAILY MAX


7 min EMOM - 2 HHC + 1 HC + 1 SJ 65% of 1RM


6x3 HBBS @ <70%, rest 90-120s


Conditioning:
running @ 90%
4x400, rest 1 min

TESTING #1......20130713.sat

Warm up as needed.  If feels good and few misses then ok to go over time allocation.  Log all attempts and reps on the clock

15 mins max snatch
15 mins max cnj

7 min max fs
Rest 3 mins...

Every 2 min
5x3 CAT fs at 75%
If not fast...drop weight

TESTING #1....20130712.Friday

Warm up: <40%
3x3 HHS
3x1 2HS + 1SB

Record all warmup/workup sets for the maxes
*7 mins for max standing press
*10 minutes for max thruster (from rack)


Warm up again... <60% - video if possible

3x1 snatch pull @90-100%
6x1, snatch 70-80% every 45sec (NOT 45s rest)
 
3x1 clean pull @90-100%
6x1, c+sj 70-80% every 45sec (NOT 45s rest)


3min HS walk turns- set up cones 5' apart and work turning both directions

Mob/PT
note:  tomorrow will be doing snatches, cnj, and FS testing...

20130711. Thurs

Rest today - try to mob a little extra

when posting scores - note PRs and the # increase over the last best.  this will help our monitoring.

20130710.Wednesday

Warm up:
HHS 3x3
LHS 2x2

Barbell:
5 mins to work up to a heavy PS - this should not be maximal. DO NOT get mentally prepared before hitting it like you would a PR. Your "daily max" will be around 90-95% of your PR.
5 min EMOM 2 snatches at 85% of daily max PS. minimize misses

5 mins to work up to a heavy PC+PJ - this should not be maximal. DO NOT get mentally prepared before hitting it like you would a PR. Your "daily max" will be around 90-95% of your PR.
5 min EMOM 2 cleans + SJ at 85% of PC+PJ. minimize misses

*does not need to be TNG reps


HBBS:

5x4 @ 70%, rest 60-90

*CAT training - rest at the top, accelerate bar up as levers improve.  if the squat is not "jumping", lower weight.

Strength:

a)  Bench 5x3, rest 60-90

b)  Weighted Pull up 5x3, rest 60-90

Conditioning:

8x100m striders w/ 1:1 rest

20130709.Tues

Warm up:
HHS 3x3
LHS 2x2

Cleans:
7 mins to work up to a heavy HHC+PJ, stay UNDER 85% max
5 min EMOM - 1 clean pull + 1 HC + SJ at the heaviest weight from HHS drill

FS:
5x5 @ 60% 1RM, rest 60-90 (more if needed).  rest at the top, down and up fast
*if this is not accelerating up, drop weight until it does

Strength:
3x3 clean pull @ 100% 1RM - reset on each set, rest 2 mins

skill work - 95# or less drill C or S...your choice.  sets of 1-3.  snatch, hold bottom.  clean - catch the bounce

gymnastics:

10 min freestanding HS practice- 10 hollow rocks each 3 attempts

20130708. Monday

This starts our deload week and onramp for the next squat series what will focus on Compensatory Acceleration Training (CAT) AKA...Speed.

The goal of all squats is to consistently drive the bar up faster as the bar comes up.

Warm up:
HHS 3x3
LHS 2x2

Snatch:
7 mins to work up to a heavy HHS, stay UNDER 85% max
5 min EMOM - 1 snatch pull + 1 HS at the heaviest weight from HHS drill

HBBS:
5x5 @ 55% 1RM, rest 60-90 (more if needed)
*if this is not accelerating up, drop weight until it does

Strength:

3x3 snatch pull @ 100% 1RM -  reset on each set, rest 2 mins

Cond:

20 pistols, then

10 PC - 135#

2 deficit HSPU 

8 PC

4 deficit HSPU

...

2 PC

10 deficit HSPU

 

**deficit = 45# hi temp

20130706.saturday

20 min max snatch
20 min max cnj

Hbbs 5-3-2, 3 waves

Cond tbd

20130705.Thurs

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS below knee

Barbell: build up to...
5x1 pull (use straps) + rest 30s + HS 90%,  rest 75-90
5x1 pull (use straps) + rest 30s + HC 90%,  rest 75-90

Squat:
5x3 HBBS 75-80% - 3sec pause in hole
3x3 HBBS <65%

20130703.Wed

Warm up- stay under 50%
HHS 3x3
2xHS +1xSB 3x1

Barbell:

7x1 snatch first pull + 3 sec pause + 2 HS. 80% or less. rest 60s 

7x1 clean first pull + 3 sec pause + 2 HC + SJ. 80% or less. rest 60s

Strength
a) 5x3 benchpress  rest 60

b) 5x3 weighted pullups (pull up + 3 sec hold above bar), rest 60

Cond

5x200m shuttle (50m down and back 2x), rest 1:1

20130702.tues

Warm up- stay under 50%
HHS 3x3
2xHS +1xSB 3x1

Barbell:
8x1 PC + HC + LHC + PJ @ 70%. perfect, rest 60
3x3 SJ - 85% or less from rack
5x3 thruster - linked no resting in front rack, rest 60-90


Strength
a) 3xME strict HSPU + ME kipping, rest 45s
b) 3xME supine row, rest 45s
c) 3x12 front rack lunges 165#, rest 45s

gymnastics:
10 min free hs practice + 10 hollow rocks every 3 attempts

Midline
a) 3x20 UB decline/ghd situps. rest 45-60
b) 3x15 UB reverse hyper. rest 45-60

20130701.Mon

warm up
HHS 3x3
HS+SB 3x1

Barbell
8x1 PS + HS + LHS @ 70%. perfect, rest 60

HBBS
7,5,3 x2
3x 20sec (belt) walkout

Strength
a) 4x3 tempo bent row (fast pull, hold 3s, down 2 sec)
b) 4x3 (each arm) DB split jerk

Cond
6 rounds, rest 1:1
Row 250m
15 burpees

20130629.Saturday

15 minutes for 1rm snatch.  Go a little longer if no misses.

15 minutes for 1 rm cnj

5x3 85% .  Rest 2 min
3x2 90% .  As needed

Conditioning. 

5 rounds for time

25' hs walk
5 mu
15 ghd situps

20130628.Fri

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS below knee

Squat:
3x3 FS 70%, rest 60
 3x3 HBBS 70%

Barbell: build up to...
1st pull from ground + 3 sec at knees + HS...1x2 75%, 1x1 80%, 2x1 85%, 3x1 90%, rest 60-90
1st pull from ground + 3 sec at knees + HC + SJ...1x2 75%, 1x1 80%, 2x1 85%, 3x1 90%, rest 60-90

Gymnastics


Cond:
6x100m striders, rest 1:1

20130626.Wed

Warm up- stay under 50%
HHS 3x3
2xHS +1xSB 3x1

5x2 thruster <85%

a) HBBS 7x5 @ 65-75%  rest 60

b) Benchpress 7x5  rest 90

4x5 weighted pull ups - sets 1-2 should be relatively easy.  3-4 are difficult

10 mins freestanding HS practice, 10 situps every 3 attempts

10x100m, rest 30-45sec

20130625, Tues

Warm up- stay under 50%
HHS 3x3
2xHS +1xSB 3x1


Barbell:

6x1 snatch first pull + 3 sec pause + 2 HS. 80% or less. rest 60s - steve work from boxes, no first pull.  

6x1 clean first pull + 3 sec pause + 2 HC + SJ. 80% or less. rest 60s

Strength

a) 5x3 FS, 40-50% or less, rest 45s

b) 5x3 standing press, rest 45

c) 5x5 pendlay row, rest 45 - deficit...stand on 45# bumper

Midline
a) 3x20 UB decline/ghd situps. rest 45-60
b) 3x15 UB reverse hyper. rest 45-60

Cond:

row 7x300, rest 1:1 sec

20130624. Monday

POST YOUR SCORES!

warm up
HHS 3x3
HS+SB 3x1

Barbell - pause 1 sec at hang position.  Steve - work from boxes.
8x1 HPS + HHC @ 70%.  perfect, rest 60
8x1 HPC + HC + PJ @ 70%.  perfect, rest 60

HBBS
5,3,2 x2 + 1x5
3x5 (belt) box squat, accelerate bar up

Cond
4 rounds
5 wall crawls
10 Vups/TTB (if no pu bar)
15 lateral over box jumps (20") - must touch top

rest 1 min.

100 DU for time

201306 sat

15 min to find 1rm snatch

15 min to find 1rm cnj

Hbbs- 3 waves 7-5-3 .  Use first set as heavy warm up

10 min amrap...5 strict toes to rings + 2 muscle ups (no dropping until hit at least 1 mu)

20130621. Fri

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
2x2 - HS

6x1 HS - slight pause.  rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 2x90%

6x1 HC+SJ - slight pause.  rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 2x90%

5x2 FS 60%.  focus on speed.  fast down, fast up w/strong reflex.  IF slow/sticky....drop weight

These are NOT maximal. 
a)  3x5 pendlay row
b)  3x5 seated DB shoulder press (no back)

extra - pull up/muscle up practice

20130619 Wed

Warm up- stay under 55%
3x1 - 2 HHS + 1 SB

stay under 65%
3x1 - 2 HHC + 1 PJ


Barbell
5x1  2 HC + 1SJ w/ split second pause at knees. 80% or less. rest 60s

5x5  HBBS w/ 3s pause on first 2 reps.  fast down, pause, fast up.  rest as needed but stay < 2 min
3x15sec Heavy walk out (115% of 1RM).  use belt

Strength
a) 4x2 clean pulls. rest 45-60. USE STRAPS
*Each pull is a first pull w/ 2 sec pause + controlled back to the ground + first pull w/ 2sec pause + HC pull
b) 4x3 benchpress

Gymnastics

10 mins freestanding HS hold, every 3 attempts do 15 hollow rocks

Extra:  rowing
3x250m, rest 1:1

3x250m, rest 1:2

20130618 Tuesday

Warm up- stay under 50%
HHS 3x3
2xHS +1xSB 3x1


Barbell
5x2 HS w/ split second pause at knees.   80% or less.  rest 60s
5x2 thruster.  As heavy as possible.  bar should accelerate up and feet should LEAVE the ground - should not exceed 85% of 1RM.  rest 60-90, make every rep count, more rest is ok

Strength
a)  4x2 snatch pulls.  rest 45-60.   USE STRAPS
     *Each pull is a first pull w/ 2 sec pause + controlled back to the ground + first pull w/ 2sec pause + HS pull 
b)  4xME HSPU + kipping HSPU.  rest 45-60

Midline
a)  3x20 UB decline/ghd situps.  rest 45-60
b)  3x15 UB reverse hyper.  rest 45-60

Running
6x200m shuttle (50m x 4).  rest 2:3 (work:rest....more rest than work)

20130617 Mon

warm up
HHS 3x3
HS+SB 3x1

Barbell
10x1 HHS + HS + 2 sec hold in hole @ 70%.  perfect, rest 60
10x1 HHC + HC + SJ @ 70%.  perfect, rest 60

HBBS
5,3,2 x2 - no misses
3x3 (belt) box squat, accelerate bar up

Cond
4 rounds
10 alt 1 arm snatch (70# DB)
15 front rack lunges, 135#
50 DU

TESTING....20130615 SAT

20 mins 1RM Snatch

20 mins 1RM CnJ

7-5-3 x2 waves HBBS + 1x3

TESTING.....20130614

warm up:
HHS
HS

Barbell work
HS 1x2  70%, 1x1 75%, 1x1 80%, 1x1 85%, 2x1 90%, rest 60

HC + SJ  1x2 70%, 1x1 75%, 1x1 80%, 1x1 85%, 2x1 90%, rest 60

Thruster  1x2  65%, 1x2 70%, 2x2 75%, 3x2 80%, rest 30-45.  these need to be accelerated.  feet SHOULD leave the ground


cond:  4x400m @ 90% .  use this to loosen up before testing tomorrow.


mobility

TESTING ... 20130611 Wed

warm up:
HHC + Thruster 3x2 95
HHS 3x1 95#.  HHS + HS + SB

Barbell work = pause 2-3 sec at knees
HS  1x3  65%, 1x3 70%, 2x2 75%, 3x2 80%, rest 60
HC+PJ  1x3  65%, 1x3 70%, 2x2 75%, 3x2 80%, rest 60


a)  7x2 DL - first pull to knees, pause 1-2s.  Straight into a clean pull.   reset after each rep and rest 90
b)  7 sets bench 2x5, 5x3- find 3RM in sets 5-6-7, use first sets to warm up (ie, my set 1 would be at 185-205)


20 minutes

a)  gymnastics work - 45-60s free standing HS
b)  3 reps (5 strict TTR + 1MU, reset after each MU), rest 30-45

TESTING...20130611 Tues

suggest using knee sleeves for squats, belt is necessary for a heavy walkout and optional only for the last few attempts...do not use the belt early.  mob ankles and hips good before starting

warm up
5x1 3 pos snatch (hi-hang, hang, lo-hang + pause at knees) - no higher than 95#/65#

5x2 HC - EMOM (1hhc + 1hc is good) < 70%

20 mins for 1RM HBBS - try walkout set suggested on outlaw ----USE BELT FOR THIS

10 mins for 3RM weighted pullup

4 rounds...
a) 20 burpees, rest 30-45s
b) 10 Tempo GHD situps (3s up, 3s down), rest 30-45
c)  10 weighted hip extensions, rest 1m-1m30s


extra:

4x250m row, rest 1:1

TESTING.....20130610 Monday

Warm up:
HHS + HS

*12 mins for max standing press

*12 minutes for max thruster (from rack)


7x2 HHS, EMOM - perfect...no more than 70%


*1 mile for time
rest 3 minutes, then

Helen-ish
100 DU
21 KBS
12 PU

Saturday

Warm up
Hhs and hs

2 bars.  1 loaded 95# and the other at working weight.  7x1 - 1 high hang at light weight...rest 30 then 1 hang at rx %. Rest 60-90

2x70%.  2x80%.  2x85%.  1x90%

HS

Same reps HC+SJ

Fs.  5x3 bounce first.  Then pause 3s on next 2.  80% ish.

Wod...see outlaw

20130607 fri

3x2 hhs with 3s hold at bottom
3x2 hs with 3s hold at bottom

a)  6x3 banded dl.  55% bar +20% band.  Reset each rep.  Rest 60
b)  6x3 benchpress. Rest 60

a)  4X5 weighted pullups
b)  45# bb back rack duck walk. 8 forward-8back.  Slow and keep torso vertical

a)  3x15 ghd sit up
b)  3x10 ghd hip extension.  Slow snake style

20130605 Wednesday

Warm up - very light
3x2 HHS
3x2 HS from knees

7x2 HC+SJ (60-80%) w/ 3 second pause at knees, rest 60

2 waves 7-5-3 HBBS.  rest 60

a) 5x2 first pull + hold at knees
b) 5x3 pendlay row

Conditioning (outlaw)
3 rounds for total working time of:
50 Double-Unders
20 UB HSPU (reg standard)
15 UB TTB
Rest 1:3

20130604 Tuesday

warm up:
HHS 4x2 @ 45-65#

HPS - 5x2 @ 70%
HPC+PJ - 5x2 @ 70%


a)  BB windmill 5x3 each arm
b)  free standing HS practice (60 sec)
c)  5x5 butterfly pullups - fast w/ small kip



run 5k

Monday 20130603

Warm up - very light
3x3 HHS
3x3 HS from knees

7x2 HS (50-70%) w/ 3 second pause at knees, rest 60

a)  5x2 snatch DL w/ 3s pause at knees...perfect, rest 45
b)  5x3  HBBS w/5s pause, no sleeves @ 50-60%, rest 60

Cond:
run 7x200, rest 1:1.5 (work;rest)

Midline:
a)  tempo GHD (3s down, 3s up) 3x10
b)  hip ext 3x15

extra credit:
split DB press 3x5
bent row, 3x5

20130312.Tuesday

Back  is tight, shoulder strained from TTB

1.  2 PC + 1 PJ
7x1

2.  squat 7-5-3
225-245-275
245-275-295
305(1)

3.  sprints - pulled hamstring

20130312.Monday

1.  7x2 Snatch 1st Pull + HS

worked on the HHS, stayed below 135# due to shoulder mobility


2a.  4x2 Snatch 1st pull + 2 snatch DL - 205
2b.  4x5 pendlay rows - 205
2c.  4x8 DB standing press - 45x2, 55x2

Tweaked lower back on set 2 of pendlay.


3a.  3x10 strict TTB
3b.  3xME nose+toes hold - 30s, 40s, 45s

Shoulder pain during TTB so scale to vup

4.  3 rounds - must be UB or start at 0
50DU
25WB

6:20, waited bunch before wbs

20130309.Saturday

1.  max clean + jerk

worked up to 250 cnj, shoulder shaky so split jerk was ugly

PR Clean at 269#.  unbalanced catch, stabilize then easy squat

2.  HBBS 7-5-3 x2

185-225-255

245-275-295

275-295 (3)- 305 (1)

hips haven't tracked well in a while.  fatigue setting in - still tired from night before

3.  bench

185 (5), 205 (5), 225 (5), 235 (3) 245 (3), 255 (1)

4a.  lat pulldown - 185x4

4b.  box pistol - 5each leg x4

20130308.Friday

Open 13.1

154 reps, 13:36 to finish the 135# snatches

paced too much, 165 felt light but only had time for 4 pulls

20130306.Wednesday

warmup:  1 snatch + 1 OHS + 1 SB
5x2

1.  3 pos Clean
5x2

2a.  Goodmorning 4x6
2b.  Push press 4x6

3.  hand stand turning practice

4.  row
2x500 1:1
4x250 1:1

20130305.Tuesday

1.  full snatch technique work
5, 5, 5, 3, 3, 2, 2

2.  1 cluster + 1 thruster
5x2

3.  HBBS 5,3,2 for 3 waves

4a.  pendlay rows 3x5
4b.  snatch DL 2x3pos + 1 reg

5.  running 6x200m 1/2:1

20130304.Monday

1a.  Machine Rows - 1 warmup, 3x8

1b.  Shoulder rehab set - 3 rounds
1c.  Core rehab - mini marches, bug

2.  snatch
1 HS + 1 PS, x3 rest 60
1 Power snatch every 30s, 2m30s (6 reps)

3.  clean
PC + HHC + 1 SJ, rest 60

4.  snatch - light work, 5x5

5.  cond - outlaw 130304

3 minute AMRAP of:
Burpees (to a 6″ target)

*Rest 2 minutes.

5 minute AMRAP of:
30 Double-Unders
15 Power Snatches 75/55#

6.  run 3x400 or 6x100

20130302.Saturday

1.  Snatch:  1 HS + 1 PS




2.  CnJ


3.  FS 5-3-2, 3 waves


4.  COND - outlaw 130302

3 rounds for total reps of:
1 min ME Front Squats 135/95#
1 min ME HSPU
1 min ME KBS 24/16kg
1 min ME Pull-ups

*Rest 1 minute after each round.

2013.02.27.Weds

1.  full snatch practice

2.  8x3 halting cleans +1 jerk

3a.  4x2 Snatch dl first pull + 1 DL
3b.  4x2 3s pause fs.  Fast down and up

4.  Outlaw wod

20130226.Tues

1.  Halting snatch 8x3

2.  HBBS - 7-5-3, 3 waves

3a.  pendlay rows 4x5
3b.  DB shoulder press 4x8 (one arm at a time)

row 1k + bike 5 mins

20130225.Mon

1.  snatch 7x2, EMOM
1 DL + 1 power snatch

2.  clean 7x2+1, EMOM
1 DL + clean power snatch / 1 push jerk

3.  hang clean + split jerk technique 5x1

4.  3xME toes/nose to wall


Cond:  Annie

2013.02.23 saturday

1.  Snatch - 20 mins

 

2.  CnJ -  20 mins

 

3.  FS 7-5-3 waves x2

 

4a.  Snatch DL 4x8

4b.  FS 4x1 (one rep is 2 sec pause + 2 fast reps)

 

5.  135# clean technique

 

 

2013.02.22 Friday

1a.  Deficit DL 7x3
1b.  Bench 5, 5, 3, 3, 3

2a.  DB Row 4x8
2b.  Pullup (strict) 4xME
2c.  HSPU strict + Kip 4xME

3a.  Machine Row 3x8
3b.  Lat Pulldown 3x6

COND - class

2013.02.20 Wednesday

1.  Clean + HC (knees)
5x2 EMOM

then,
HHC
6x1 E 30s


2.  Snatch + HS (knees)
5x2 EMOM

then,
HHS
6x1 E 30s


FS
3x5 fast, full ROM


COND
4 rnds, rest 1:1
row 250
8 boxes 30"
8 PU (strict)
8 GH raise

2013.02.19 Tuesday

HBBS
3 waves, 7-5-3 increasing

SLDL
7,7,7,6,6,6

conditioning
5 rounds (or 8  mins, whichever first)
5 DB push press
10 burpees
15 jumping lunges
20 hollow rocks

4x8 T Rows