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