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