20140820.Wednesday

Barbell:
7x1 Snatch pull + Snatch at 70%, rest 60-90
4x2 3 pos deadlifts (2", knees, hips), 102%
3x3 narrow OHS + 3 sec pause in hole, moderate (perfect reps)

Conditioning:
50′ HS Walk
9 Shoulder to Overhead 205/135#
9 Rope Climbs 15′
50′ HS Walk
6 Shoulder to Overhead 205/135#
6 Rope Climbs 15′
50′ HS Walk
3 Shoulder to Overhead 205/135#
3 Rope Climbs 15′

Strength:
a) 3x6 ring dips
b) 3x6 wtd pull ups

skill
choose a skill and practice for 5 mins

20140819.Tuesday

Barbell:
7x1 clean pull + clean at 70%, rest 60-90
4x1 jerk dip + 2 SJ from rack
4x1 3 pos deadlifts (2", knees, hips) + clean deadlift, 98-102%

Conditioning:
row
3x2k, rest 4 min between sets

Strength:
a) 3x8 bent rows
b) 3x8 reverse flies

skill
choose a skill and practice for 5 mins

20140818.Monday

Barbell warmup:
5x1: PS + HS ~70%, HS from the mid thigh

HBBS:  week 11, day 1
1x5, 60%
1x3, 70%
1x2, 80%
1x2, 90%
1x1, 95%
1x1, 103%

FS:
1x5, 60%
1x5, 70%
1x5, 75%
1x5, 75%

Cond:
For Time:
Run 800m
30 KB Swings 32/24kg
50 Pistols (alternating)
30 KB Swings 32/24kg
Run 800m

Skill
7 min practice - choose 1 gymnastic skill

20140815.Friday

Barbell warmup:
5x1 HHC+HC+J at 80%

HBBS:  week 10, day 2
1x5, 60%
1x5, 65%
1x5, 70%
1x5, 75%

FS:
1x5, 60%
1x5, 65%
1x5, 70%
1x5, 70%

Gymnastics:
7 min HS hold practice, 10 hollow rocks every 3 attempts

Cond:
TBA

Pt:
3x20 band shuffle
3x10 each leg, standing clam w/ band
3x8 band pull aparts

20140813.Wednesday

Barbell:
7x1 Snatch pull + Snatch at 80%, rest 60-90
4x2 3 pos deadlifts (2", knees, hips), 102%
3x3 narrow OHS + 3 sec pause in hole, moderate (perfect reps)

Conditioning:
8 min AMRAP of:
Run 200m
20 Pistols (alternating)
10 Push Jerks 145/100#
-then (no rest)-
3 min ME Lateral Burpees (over bar)

Strength:
a) 3x6 ring dips
b) 3x6 wtd pull ups

skill
choose a skill and practice for 5 mins

20140812.Tuesday

Barbell:
7x1 clean pull + clean at 80%, rest 60-90
4x1 jerk dip + 2 SJ from rack
4x1 3 pos deadlifts (2", knees, hips) + clean deadlift, 98-102%

Conditioning:
row
5x1k, rest 1:1

Strength:
a) 3x8 bent rows
b) 3x8 reverse flies

skill
choose a skill and practice for 5 mins

20140811.Monday

Barbell warmup:
5x1: PS + HS ~80%, HS from the mid thigh

HBBS:  week 10, day 1
1x5, 60%
1x5, 65%
1x5, 70%
1x5, 75%

FS:
1x5, 60%
1x5, 65%
1x5, 70%
1x5, 70%

Cond:
3 rounds for time of:
Run 400m
20 Ring Dips
20 KB OHS 24/16kg (1kb – 10L/10R)
Skill
7 min practice - choose 1 gymnastic skill

20140808.Friday

Barbell warmup:
5x1 HHC+HC+J at 73%

HBBS:  week 9, day 2
1x5, 65%
3x5, 75%

FS:
4x5, 65%

Gymnastics:
7 min HS hold practice, 10 hollow rocks every 3 attempts

Cond:
Helen - 3 rounds
400m run
21 KB swings
12 pull ups

Pt:
3x20 band shuffle
3x10 each leg, standing clam w/ band
3x8 band pull aparts

20140806.Wednesday

Barbell:
7x1 Snatch pull + Snatch at 77%, rest 60-90
4x2 3 pos deadlifts (2", knees, hips), 95%
3x3 narrow OHS + 3 sec pause in hole, moderate (perfect reps)

Conditioning:
For time:
10 Clean & Jerks (anyhow) 135/95#
10 Pull-ups
8 Clean & Jerks (anyhow) 135/95#
10 Pull-ups
6 Clean & Jerks (anyhow) 135/95#
10 Pull-ups
4 Clean & Jerks (anyhow) 135/95#
10 Pull-ups
2 Clean & Jerks (anyhow) 135/95#
10 Pull-ups

Strength:
a) 3x6 ring dips
b) 3x6 wtd pull ups

skill
choose a skill and practice for 5 mins

20140805.Tuesday

Barbell:
7x1 clean pull + clean at 77%, rest 60-90
4x1 jerk dip + 2 SJ from rack
4x1 3 pos deadlifts (2", knees, hips) + clean deadlift, 95%

Conditioning:
For time:
Run 400m
20 TTB
30 Thrusters 65/45#
Run 800m
30 Thrusters 65/45#
20 TTB
run 400m

Strength:
a) 3x8 bent rows
b) 3x8 reverse flies

skill
choose a skill and practice for 5 mins

20140804.Monday

Barbell warmup:
5x1: PS + HS ~75%, HS from the mid thigh

HBBS:  week 9, day 1
1x5, 60%
1x3, 70%
1x2, 80%
1x2, 90%
1x1, 95%

FS:
1x5, 65%
1x4, 75%
1x4, 80%
1x4, 85%

Cond:
100′ HS Walk
50 KB Snatches 24/16kg (25L/25R anyhow)
50′ OH Walking Lunges 155/105#
50 KB Swings 24/16kg
100′ HS Walk
Skill
7 min practice - choose 1 gymnastic skill

20140801.Friday

Barbell warmup:
5x1 HHC+HC+J at 73%

HBBS:  week 8, day 2
2x5, 65%
3x5, 70%

FS:
4x5, 60%

Gymnastics:
7 min HS hold practice, 10 hollow rocks every 3 attempts

Cond:
Alternating EMOM for 20 minutes:
Sprint 100m
10 6″ Target Burpees (as fast as possible)

Pt:
3x20 band shuffle
3x10 each leg, standing clam w/ band
3x8 band pull aparts

20140730.Wednesday

Barbell:
7x1 Snatch pull + Snatch at 73%, rest 60-90
4x2 3 pos deadlifts (2", knees, hips), 95%
3x3 narrow OHS + 3 sec pause in hole, moderate (perfect reps)

Conditioning:
12 minute AMRAP of:
10 TTB
20 Wall Balls 20/14#
30 Lateral Jumps over 12″ hurdle (each jump counts one rep)

Strength:
a) 3x6 benchpress
b) 3x6 wtd pull ups

skill
choose a skill and practice for 5 mins

20140729.Tuesday

Barbell:
7x1 clean pull + clean at 73%, rest 60-90
4x1 jerk dip + 2 SJ from rack
4x1 3 pos deadlifts (2", knees, hips) + clean deadlift, 95%

Conditioning:
5 rounds of:
Row 500M
15 6″ Target Burpees
Rest 1:1

Strength:
a) 3x8 bent rows
b) 3x8 reverse flies

skill
choose a skill and practice for 5 mins

20140728.Monday

Barbell warmup:
5x1: PS + HS ~70-75%, HS from the mid thigh

HBBS:  week 7, day 1
1x5, 65%
1x5, 70%
1x5, 75%
1x5, 80%

FS:
1x5, 60%
3x5, 65%

Cond:
4 rounds of:
Run 800m
15 C2B Pull-ups
Rest 1:1
Skill
7 min practice - choose 1 gymnastic skill

20140725.Friday

Barbell warmup:
5x1 HHC+HC+J at 70%

HBBS:  week 7, day 2
1x4, 70%
1x4, 75%
1x4, 80%
1x4, 85%

FS:
1x5, 60%
1x5, 65%
2x5, 70%

Gymnastics:
7 min HS hold practice, 10 hollow rocks every 3 attempts

Cond:
For time:
50 Jumping Back Squats 45/35#
75 KB Swings 24/16kg
100 Double-Unders
75 Push Press 75/55#
50 Burpees

Pt:
3x20 band shuffle
3x10 each leg, standing clam w/ band
3x8 band pull aparts

20140723.Wednesday

Barbell:
7x1 Snatch pull + Snatch at 70%, rest 60-90
4x2 3 pos deadlifts (2", knees, hips), 90%
3x3 narrow OHS + 3 sec pause in hole, moderate (perfect reps)

Conditioning:
3 rounds for time of:
25 GHD Sit-ups
50′ HS Walk
50′ OH Walking Lunges 155/115#

Strength:
a) 3x6 ring dips
b) 3x6 wtd pull ups

skill
choose a skill and practice for 5 mins

20140722.Tuesday

Barbell:
7x1 clean pull + clean at 70%, rest 60-90
4x1 jerk dip + 2 SJ from rack
4x1 3 pos deadlifts (2", knees, hips) + clean deadlift, 90%

Conditioning:
For time:
Row 500m
12 Push Jerks 175/115#
12 Muscle-Ups
9 Push Jerks 175/115#
9 Muscle-Ups
6 Push Jerks 175/115#
6 Muscle-Ups
Row 500m

Midline:
3x8 windmills (each arm)

skill
choose a skill and practice for 5 mins

20140721.Monday

Barbell warmup:
5x1: PS + HS ~60-70%, HS from the mid thigh

HBBS:  week 7, day 1
1x5, 70%
1x5, 80%
1x2, 85%
1x3, 90%
1x1, 100%

FS:
1x5, 65%
1x4, 75%
1x4, 80%
1x4, 85%

Cond:  recommend sub KB work for the cleans.  14 swings at 2/1.5
5 rounds for time of:
7 Hang Cleans (full) 155/105#
14 HSPU (Kipping is allowed)
200m Run
Skill
7 min practice - choose 1 gymnastic skill

20140718.Friday

Barbell warmup:
5x1 HHC+HC+J at 70%

HBBS:  week 6, day 2
1x4, 75%
1x4, 80%
1x4, 80%
1x4, 80%

FS:
1x5, 60%
1x5, 65%
2x5, 70%

Gymnastics:
7 min HS hold practice, 10 hollow rocks every 3 attempts

Cond:
4 rounds of:
40′ HS Walk
20 C2B Pull-ups
Row 40 Calories
*Rest 1:00 after each round.

Pt:
3x20 band shuffle
3x10 each leg, standing clam w/ band
3x8 band pull aparts

20140716.Wednesday

Barbell:
7x1 clean pull + clean at 80%, rest 60-90
4x1 jerk dip + 2 SJ from rack
4x2 3 pos deadlifts (2", knees, hips), 100%

Strength:
a) 5x3 benchpress
b) 5x3 weighted pull up

Conditioning: make up  mon/tues
30 Burpee Box Jump Overs 24/20″
30 Front Squats @ 70%
30 Burpee Box Jump Overs 24/20″
gymnastics practice:

7 mins your choice

20140715.Tuesday

Barbell:
7x1 Snatch pull + Snatch at 80%, rest 60-90
4x2 3 pos deadlifts (2", knees, hips), 100%
3x3 SB + 3 sec pause in hole, moderate (perfect reps)

Conditioning:
For time:
Row 1k

100 Double-Unders
Run 1 Mile

Midline:
3x8 windmills (each arm)

skill
choose a skill and practice for 5 mins

20140714.Monday

Barbell warmup:
5x1: HHS + HS ~70%

HBBS:  week 6, day 1
1x6, 70%
1x6, 80%
1x3, 90%
1x2, 95%

FS:
1x5, 65%
1x4, 75%
1x4, 80%
1x4, 80%

Cond:
3 rounds of:
2:00 ME Handstand Walk
2:00 Max Distance OH Walking Lunges 135/95#
2:00 ME Row for Calories
1:00 Rest

20140709.Wednesday

Barbell:
7x1 clean pull + clean at 70%, rest 60-90
4x1 jerk dip + 2 SJ from rack
4x2 3 pos deadlifts (2", knees, hips), 90-95%

Strength:
a) 4x5 benchpress
b) 4x5 weighted pull up

Conditioning:
7x200, rest 2:3

gymnastics practice:
7 mins your choice

20140708.Tuesday

Barbell:
7x1 Snatch pull + Snatch at 70%, rest 60-90
4x2 3 pos deadlifts (2", knees, hips), 90-95%
3x3 SB + 3 sec pause in hole, moderate (perfect reps)

Conditioning:
For time:
Run 800m
5 Rope Climbs 15′
50 6″ Target Burpees
5 Rope Climbs 15′
Run 800m

Midline:
3x8 windmills (each arm)

skill
choose a skill and practice for 5 mins

20140707.Monday

Barbell warmup:
5x1: HHS + HS ~60-62%

HBBS:  week 5, day 1
1x8, 65%
1x6, 75%
1x4, 85%
1x4, 90%

FS:
1x5, 70%
1x4, 80%
1x3, 85%
1x3, 90%

Cond:
For time:
50 Double-Unders
12 Muscle-Ups
12 DB Shoulder to OH 60/40#
50 Double-Unders
9 Muscle-Ups
9 DB Shoulder to OH 60/40#
50 Double-Unders
7 Muscle-Ups
7 DB Shoulder to OH 60/40#

20140705.Saturday

5 rounds- 2 snatches every 90s at 78%
5 rounds- 2 cleans +1 SJ every 90s at 78%
*ok to build to heavy singles after sets

Cond:

7 rounds for total working time of:
10 Jumping Back Squats 45/35#
10 Lateral Burpees (over bar)
*Rest 30 seconds after each round

Gym:

10 min HS practice, every 3 attempts, 10 hollow rocks

20140711.Friday

Barbell warmup:
5x1 HHC+HC+J at 70%

HBBS:  week 6, day 2
1x8, 65%
1x8, 70%
1x8, 75%
1x8, 80%

FS:
1x5, 60%
1x5, 65%
2x5, 70%

Gymnastics:
7 min HS hold practice, 10 hollow rocks every 3 attempts

Cond:
4 rounds of:
40′ HS Walk
20 C2B Pull-ups
Row 40 Calories
*Rest 1:00 after each round.

Pt:
3x20 band shuffle
3x10 each leg, standing clam w/ band
3x8 band pull aparts

20140702.Wednesday

Barbell:
7x1 clean pull + clean at 75%, rest 60-90
4x1 jerk dip + 2 SJ from rack
4x2 3 pos deadlifts (2", knees, hips), 90-100%

Strength:
a) 3x8 ring dips
b) 3x6 weighted pull up

Conditioning:
3 rounds for total time of:
Row 750m
20 HSPU (Kipping is allowed – regionals standard)
50 Double-Unders
Rest 1:1

gymnastics practice:
7 mins your choice

20140701.Tuesday

Barbell:
7x1 Snatch pull + Snatch at 75%, rest 60-90
4x2 3 pos deadlifts (2", knees, hips), 100%
3x3 SB + 3 sec pause in hole, moderate (perfect reps)

Conditioning: modified from outlaw
For time:
30 Burpee Box Jumps 24/20″
30 KB CnJ 1.5/1 pood
30 Burpee Box Jumps 24/20″

Midline:
3x8 windmills (each arm)

skill
choose a skill and practice for 5 mins

20140630.Monday

Barbell warmup:
5x1: HHS + HS ~67-70%

HBBS:
1x8, 65%
1x8, 70%
1x6, 80%
1x6, 85%

FS:
1x5, 70%
1x5, 75%
1x5, 80%
1x5, 85%

Cond:
3 rounds for time of:
Run 400m
10 Muscle-Ups
25 Wall Balls 20/14#
Optional Strength:
a) 3x8 DB pull over
b) 3x8 Bent Row

20140628.Saturday

5 rounds- 2 snatches every 90s at 75%
5 rounds- 2 cleans +1 SJ every 90s at 75%
*ok to build to heavy singles after sets

Cond:
3 rounds
Run 400m
21 hspu
12 PS  115/75#

20140627.Friday

Barbell warmup:
5x1 HHC+HC+J at 73%

HBBS:
1x10, 60%
1x10, 65%
1x8, 70%
1x8, 75%

FS:
1x5, 60%
1x5, 65%
2x5, 70%

Gymnastics:
7 min HS hold practice, 10 hollow rocks every 3 attempts

Cond:
7 rounds
row 30 cal
10 burpees

Pt:
3x20 band shuffle
3x10 each leg, standing clam w/ band
3x8 band pull aparts

20140625.Wednesday

Barbell:
7x1 clean pull + clean at 70%, rest 60-90
4x1 jerk dip + 2 SJ from rack
4x2 3 pos deadlifts (2", knees, hips), 90-95%

Strength:
a) 3x8 benchpress
b) 3x8 weighted pull up

Conditioning:
For time:
Row 1K
50′ HS Walk
30 Thrusters 135/95#
50′ HS Walk
Row 1K
7x200, rest 2:3

gymnastics practice:
7 mins your choice

20140624.Tuesday

Barbell:
7x1 Snatch pull + Snatch at 73%, rest 60-90
4x2 3 pos deadlifts (2", knees, hips), 95-103%
3x3 SB + 3 sec pause in hole, moderate (perfect reps)

Conditioning:
100 Double-Unders
5 Rope Climbs 15′
500m row
5 Rope Climbs 15′
100 Double-Unders

Midline:
3x8 windmills (each arm)

skill
choose a skill and practice for 5 mins

20140623.Monday

Barbell warmup:
5x1: HHS + HS ~62-67%

HBBS:
1x8, 65%
1x8, 70%
1x6, 80%
1x6, 85%

FS:
1x5, 60%
1x5, 70%
1x5, 75%
1x5, 80%

Cond:
For time:
50′ HS Walk
100 KB Snatches 24/16kg (50l/50r anyhow)
200′ Burpee Broad Jump (50′ sections)
50′ HS Walk

Optional Strength:
a) 3x8 DB pull over
b) 3x8 Bent Row

20140621.Saturday

work up to heavy 1rm Snatch
work up to heavy 1rm CnJ

20140620.Friday

Barbell warmup:
3x2 tall clean - perfect reps

HBBS:
1x10, 60%
1x8, 70%
1x8, 75%
1x8, 80%

FS:
1x5, 60%
1x5, 65%
2x5, 70%

Gymnastics:
7 min HS hold practice, 10 hollow rocks every 3 attempts

Cond:
For total time...
24 KB Weighted Pistols (alternating) 24/16kg
12 Muscle-Ups
16 KB Weighted Pistols (alternating) 24/16kg
8 Muscle-Ups
12 KB Weighted Pistols (alternating) 24/16kg
6 Muscle-Ups
Pt:
3x20 band shuffle
3x10 each leg, standing clam w/ band
3x8 band pull aparts

20140618.Wednesday

Barbell:
7x1 clean pull + clean at 70%, rest 60-90
4x1 jerk dip + 2 SJ from rack
4x2 3 pos deadlifts (2", knees, hips), 90-100%

Strength:
a) 3x8 benchpress
b) 3x8 weighted pull up

Conditioning:
4x800, rest 1:1
or
row 4x800m, rest 1:1

20140617.Tuesday

Barbell:
7x1 Snatch pull + Snatch at 70%, rest 60-90
4x2 3 pos deadlifts (2", knees, hips), 90-100%
3x3 SB + 3 sec pause in hole, moderate (perfect reps)
3x5 behind the neck push press

Conditioning:
For time:
10 TTB
1 Strict HSPU (regionals standard)
9 TTB
2 Strict HSPU (regionals standard)
8 TTB
3 Strict HSPU (regionals standard)
7 TTB
4 Strict HSPU (regionals standard)
6 TTB
5 Strict HSPU (regionals standard)
5 TTB
6 Strict HSPU (regionals standard)
4 TTB
7 Strict HSPU (regionals standard)
3 TTB
8 Strict HSPU (regionals standard)
2 TTB
9 Strict HSPU (regionals standard)
1 TTB
10 Strict HSPU (regionals standard)

Midline:
3x8 windmills (each arm)

20140616.Monday

Barbell warmup:
3x2 tall snatch - perfect reps

HBBS:
1x10, 60%
1x8, 65%
1x6, 70%
1x6, 75%
1x6, 80%

FS:
1x5, 60%
1x5, 70%
2x5, 75%

Cond:
For total time...
3 rounds of-
6 Muscle-Ups
30 Double-Unders
- Row 1k -
3 rounds of-
4 Muscle-Ups
50 Double-Unders

Optional Strength:
a) 3x8 DB pull over
b) 3x8 Bent Row

20140614.saturday

Work up to heavy snatch
Work to heavy cnj

Cond
Run 1 mile
100 burpees
10 bodyweight snatches (full)

20140613.Friday

Barbell:
5x2 tall snatch - perfect reps

Hatch week 1, day 2
HBBS:
1x10 60%
1x8 65%
1x8 70%
1x8 75%

FS:
1x5 60%
1x5 65%
1x5 70%
1x5 70%

3x6 pendlay row

Midline:
a)  3x10 GH sit ups
b)  3x10 GH raises

Gymnastics:
3x2 front lever
10 min HS practice, 10 hollow rocks each 3 attemps

20140611.Wednesday

Barbell:
5x1 1st pull/pause + HC + reset + C + SJ at 70%, rest 60-90
3x1 deficit 1st pull + reset + deficit pull at 80-90%, perfect (2-4")
3x3 SJ from blocks, 70%

Strength:
a) 3x8 benchpress
b) 3x8 weighted pull up

Conditioning:
For time:  sub DB w/ 1.5/1 pood KB
100′ HS Walk
25 DB Snatch (alternating) 60/40#
25 TTB
20 DB Snatch (alternating) 60/40#
20 TTB
15 DB Snatch (alternating) 60/40#
15 TTB
100′ HS Walk

20140610.Tuesday

Barbell:
7x1 1st pull/pause + HS + reset +S at 70%, rest 60-90
5x1 deficit 1st pull + reset + deficit pull at 80-90%, perfect (2-4")

Strength:
a) 4x4 behind the neck push press
b) 4x2 narrow grip OHS

Conditioning:
4 Rounds
run 400m
ME UB MU
rest 90s

Midline:
3x8 windmills (each arm)

PT:
3x12 each way, band walks
3x12 band pull apart

20140609.Monday

We will be starting a new, high-volume, 12 week squat program. The key to success is full recovery on each squat session (hence the M, F schedule).  Highly recommend printing out a list of your weights for each session - an excel break down can be found here: - http://www.mikesgym.org/programs/index.php?show=program&programID=19...work off your 1RM

Note that we will be working our o-lifts in the 60-70% range for reps.


Barbell:
5x2 tall snatch - perfect reps


HBBS:
1x10, 60%
1x8, 70%
1x6, 75%
1x4, 80%

FS:
1x5, 60%
3x5, 70%

Cond:
Run 400m
7 Power Snatches 135/95#
7 OHS 135/95#
25 Lateral Burpees (jump laterally over bar)
7 Power Snatches 135/95#
7 OHS 135/95#
25 Lateral Burpees (jump laterally over bar)
7 Power Snatches 135/95#
7 OHS 135/95#
Run 400m
Strength:
a) 3x8 DB pull over
b) 3x8 Bent Row

20140606.Saturday

15 minutes to find a 1RM snatch
15 minutes to find a 1RM cnj

FS:
1)  work up to heavy 3rep
2)  5x3 at 90% of (1)

Cond:
15 minute AMRAP of:
9 Deficit HSPU 6/4″
21 KBS 32/24kg
50 Double-Unders

20140606.Friday

Barbell:
4x1 snatch at 90%, rest 60-90
4x1 CnJ at 90%, rest 60-90
3x2 SJ, stay under 80% - work technique

Midline:
a) 10 GHD situps
b) 10 GHD hip ext

Cond:
Row 1k
30 Thrusters 115/75#
Row 500m
15 Thrusters 115/75#
 
Extra:
a) 3x6 bent row
b) 2 attempts front lever

20140604.Wednesday

Barbell:
6x1 1st pull + reset + straight arm pull + HS at 80%, rest 60-90
6x1 1st pull + reset + straight arm pull + HC + SJ at 80%, rest 60-90

Strength:
4x3 Benchpress
4x3 weighted pull up

Cond:
3 rounds for time of:
Run 400m
9 Muscle-Ups
12 Power Snatches 115/75#

-rest 1 min-

row 500m

gymnastics:

3xlever release

3x12 floor wipers

20140603.Tuesday

Barbell
4x3 tall snatch
4x3 tall clean

HBBS:
1. work up to heavy but perfect 5 rep (about 90-95% of 5 rep)
2. 3x5 at 90% of part 1

Conditioning:
4 rounds for total working time of:
7 Hang Cleans (full squat) 185/125#
50′ HS Walk
14 6″ Target Burpees
Rest 1:1

Extra:

3xME UB MU (or ring dips) at least 5 per set

20140602.Monday

Barbell - do not pass 70-75%

5 min EMOM (6 rounds total) 3 pos snatch at 70-75%
5 min EMOM (6 rounds total) 3 pos clean + jerk at 70-75%

Strength:
a) 3x6 rear push press
b) 3x6 pendlay rows

Conditioning:
For time:
3 Rope Climbs 15′
25 Pullups
25 Wall Balls 20/14#
3 Rope Climbs 15′
25 Wall Balls 20/14#
25 Pullups
3 Rope Climbs 15′

Gymnastics:

10 min HS hold

10 hollow rocks for every 3 attempts

20140530.Saturday

15 mins for 1rm snatch
15 mins for 1rm CnJ

work up to a heavy 5 rep FS
3x5 at 90%, rest 60-90

Cond 1:
4 rounds for total working time of:
Run 400m
15 C2B Pull-ups
15 6″ Target Burpees
Rest 1:1

Cond 2:
3 rounds for time of:
12 Strict HSPU (Regionals standard)
12 Power Cleans 185/125#
24 Split Jumps (each jump counts 1 rep)

20140530.Friday

Barbell:
4x1 1st pull + reset + straight arm pull + HS at 80%, rest 60-90
4x1 1st pull + reset + straight arm pull + HC + SJ at 80%, rest 60-90
3x2 SJ, stay under 90%

Midline:
a) 10 GHD situps
b) 10 GHD hip ext

Cond:
5 rounds
10 burpees
run 200m
rest 2:3

Extra:
a) 3x6 bent row
b) 2 attempts front lever

20140528.Wednesday

Barbell - do not pass 70-75%

5 min EMOM (6 rounds total) 3 pos clean + jerk at 70-75%%

Strength:
a)  3x6 bench at 90% of last week
b)  3x6 pullup at 90% of last week

Conditioning
4 rounds of:
3:00 to Row 500m (all out) – rest the remainder of the 3:00
1:00 ME Muscle-Ups
1:00 Rest

extra:
3x8 bent row

PT band work

20140527.Tuesday

Barbell - do not pass 70-75%

5 min EMOM (6 rounds total) 3 pos snatch at 70-75%%

HBBS:
1. work up to heavy but perfect 3 rep (about 90-95% of 3 rep)
2. 3x3 at 90% of part 1

Conditioning:
15 minute AMRAP of:
200m OH Plate Carry 45/25#
20 Pull-ups
30 Lateral Plate Jumps (each jump counts 1 rep – touch plate on top)
40′ HS Walk

Warm down

3x3 TGU each arm

20140524.Saturday

Barbell
15 min for 1RM Snatch
15 min for 1RM CnJ

Squat
1rm FS

Conditioning:
50 wall balls
40 sit ups
30 burpees
20 pull ups
10 muscle ups (scaled: dips)
run 400m

20140523. Friday

http://www.catalystathletics.com/articles/article.php?articleID=1845

Barbell:
4x1 Snatch at 90%, rest 90+
4x1 CnJ at 90%, rest 90+

Conditioning:  Fittest in the Southwest #3
15 min time cap
500m Row
100 DU
6 rope climbs
400m Row
80 DU
4 rope climbs
300m Row
60 DU
2 rope climbs
200m Row
40 DU
1 rope climbs
100m Row
20 DU

Strength:
a)  3x8 lawnmower row
b)  3xME muscle ups

PT:
1.  3x band walks
2.  5 mins active stretching

20140521.Wednesday

Barbell:
6x1 1st pull + reset + straight arm pull + HS at 80%, rest 60-90
6x1 1st pull + reset + straight arm pull + HC + SJ at 80%, rest 60-90

Strength:
Find 3RM Benchpress
Find 3RM weighted pull up

Cond:
Row 1k
30 Strict HSPU
30 TTB
15 Strict HSPU
15 TTB
Row 1k

gymnastics:

3xlever release

3x12 floor wipers

20140520.Tuesday

http://jtsstrength.com/articles/2014/05/20/top-3-strength-athlete-diet-mistakes/
 
PT/Mob
5 mins minimum band work (hips)
10 mins active stretching

Barbell:
5x2 tall snatch - moderately heavy, not maximal
5x2 tall clean

1RM HBBS
3RM Standing Press

Gymnastics:
a) 3x2 attempts ME HS hold
b) 3x3 TGU

Midline:
a) 3x10 GHD situps
b) 3x10 GHD hip ext

20140519.Monday

Stay easy today - we will be testing the HBBS tomorrow, 3RM bench and weghted pull up on Wed

Barbell - do not pass 70-75%

5 min EMOM (6 rounds total) 3 pos snatch at 70-75%%
5 min EMOM (6 rounds total) 3 pos Clean + 1 Jerk at 70-75%%

Strength

1a) 3xME C2B
1b) 3x8 bent row

Conditioning:
15 minute AMRAP of:
Run 400M
20 Ring Dips
20 KBS 32/24kg

Warm down

3x3 TGU each arm

20140516.Friday

Barbell
15 mins to find 1RM Snatch
15 mins to find 1RM CnJ

Find ME box jump

Conditioning
5 rounds of:
1:00 ME Strict HSPU (regionals standard)
1:00 ME Double-Unders
1:00 ME TTB
1:00 Rest

midline/strength:
a) 3x10 GH extensions
b) 3x10 GH situps
c) 3x6 pendlay row (not maximal)

extra:
3x 1 min monster band hold

3x10 steps monster band walk (each side)

20140514.Wednesday

http://jtsstrength.com/articles/2014/05/12/strong360-5-ways-make-better-lifter/


Warm up: physio band drills
3x40s clam shell hold
3x8 (each leg) hip opening

Barbell:
3x3 Snatch grip 1st pull + pause at 90-105%.  heavy but perfect.
4x1 Snatch pull

3x3 Clean grip 1st pull + pause at 90-105%.  heavy but perfect.
4x1 Clean pull

Cond:
Running
4x100m striders
3x200m at 95%
1x300m at 95%
1x400m at 100%

Assistance:
a)  3x8 KB pull over
b)  3x8 DB bent row
c)  3xME L sit

20140512.Tuesday

Warm up:
a) 3x100m strider
b) 3x20m high leg kick

Barbell

5x1 Clean straight arm pull + 1st pull + HC + 1 SJ

3x3 SJ from blocks (if available), 80% of 1RM CnJ

Strength
a) 3x15 supine row

b) 3x8 weighted ring dips

Conditioning -
25 WB
10 burpees
20 WB
10 burpees
15 WB
10 burpees
10 WB
10 burpees
5 WB

rest 1 min

30 TTB for time

Gymnastics

a) 3x7 each arm windmill

b) 3x lever release

20140512.Monday

Barbell

5x1 straight arm pull + first pull + HS at 75%, rest 60

HBBS - base of recent 3RM.  if not perfect, drop weight

1x5 @ 80%, 1x3 @ 90%, 2x2 @ 95-100%
3x20sec walk out hold at 110-115%  of 1RM (use a belt)

Strength
1a) 3X5 Weighted Strict Pull-ups, rest 60 sec.
1b) 3X3 Push Press, rest 60 sec.

Conditioning:
15 minute AMRAP of:
Row 500m
50′ HS Walk
50 Double-Unders

20140510.Saturday

15 mins for 1rm Snatch

15 mins for 1rm CnJ

HBBS:  work up to a heavy 5RM

Cond: TBD - outlaw

20140509.Friday

Barbell -about 80-90% of power
5x1 Snatch pull complex: 1st pull + straight arm pull + snatch pull
3x1 PS

5x1 Clean pull complex: 1st pull + straight arm pull + snatch pull
3x1 PC + PJ

Conditioning: 3RFT
50 Pistols (alternating)
7 Muscle-Ups
10 Hang Power Cleans 175/115#

midline/strength:
a) 3x10 GH extensions
b) 3x10 GH situps
c) 3x6 pendlay row (not maximal)

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

20140507.Wednesday

Warm up: physio band drills
3x40s clam shell hold
3x8 (each leg) hip opening

~HBBS:
2x5 at 95% of monday

Barbell:
3x3 Snatch grip 1st pull + pause at 90-105%.  heavy but perfect.
4x1 Snatch pull

3x3 Clean grip 1st pull + pause at 90-105%.  heavy but perfect.
4x1 Clean pull

Cond:
7x200m run, rest 2:3

Assistance:
a)  3x8 KB pull over
b)  3x8 DB bent row
c)  3xME L sit

20140506.Tuesday

Warm up:
a) 3x100m strider
b) 3x20m high leg kick

Barbell

6x2 Clean + 1 jerk

*each rep is 1st pull + pause + HC

4x2 SJ from blocks (if available), 80% of 1RM CnJ

Strength
a) 3x15 supine row

b) 3x6 good morning

Conditioning -  full sprint
3 rounds for time of:
10 HSPU
20 Lateral Burpees (later jump over bar)

Gymnastics

a) 3x7 each arm windmill

b) 3x lever release

20140505.Monday

Throwdown coming up at the end of June - any takers???

http://brosandbettyscompetition.wordpress.com/2014/04/21/indroducing-benicia-crossfits-first-competition/



Barbell

6x2 1st pull + pause + HS at 70% (go heavier than last week), rest 60

*reset after the HS

HBBS  

5x5 at 90% of 5RM weight (base off 5RM or 93% of 3RM, whichever is heavier)

Strength
1a) 4X5 Weighted Strict Pull-ups – heaviest possible, rest 60 sec.
1b) 4X3 Push Press – heaviest possible, rest 60 sec.

Cond: 

10 rounds
1 legless rope climb
200' spring

20140503.Saturday

15 min to find a heavy snatch
15 min to find a heavy CnJ

find 3RM HBBS

Cond:
 3 RFT
12 pull ups
9 TTB
6 DL  225/135

practice ME box jump

20140502.Friday

Barbell -about 80-90% of power
5x1 Snatch pull complex: 1st pull + straight arm pull + snatch pull
3x1 PS

5x1 Clean pull complex: 1st pull + straight arm pull + snatch pull
3x1 PC + PJ

Conditioning:
Run 800m
30 Muscle-Ups
Run 800m

midline/strength:
a) 3x10 GH extensions
b) 3x10 GH situps
c) 3x6 pendlay row (not maximal)

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

20140430.Wednesday

Warm up: physio band drills
3x40s clam shell hold
3x8 (each leg) hip opening

HBBS:
2x5 at 95% of monday

Barbell:
3x3 Snatch grip 1st pull + pause at 90-105%.  heavy but perfect.
~4x1 Snatch pull

3x3 Clean grip 1st pull + pause at 90-105%.  heavy but perfect.
~4x1 Clean pull

Cond:
7x200m run, rest 1:2

Assistance:
a)  3x8 KB pull over
b)  3x8 DB bent row

1 attempt ME plank hold

20140429.Tuesday

Warm up:
a) 3x100m strider
b) 3x20m high leg kick

Barbell

6x2 Clean + 1 jerk

*each rep is 1st pull + pause + HC

4x2 SJ from blocks (if available), 80% of 1RM CnJ

Strength
a) 3x15 supine row

b) 3x6 good morning

Conditioning - modified outlaw
10 min AMRAP
200′ Shuttle Run (50′ sections)
20 KB Snatches
50′ HS Walk
20 Burpee over box (lateral) 20/18"

Gymnastics

a) 3x7 each arm windmill

b) 3x lever release

20140428.Monday

Barbell

6x2 1st pull + pause + HS at 70%, rest 60

*reset after the HS

HBBS  

5x5 at 90% of 5RM weight (see saturday)

Strength
1a) 4X8 Weighted Strict Pull-ups – heaviest possible, rest 60 sec.
1b) 4X4 Push Press – heaviest possible, rest 60 sec.

Cond: 

4 rounds, 1:1 rest

5 muscle ups

row 300m

20140426.Saturday

15 min for 1rm Snatch
15 min for 1rm CnJ

build up to a heavy 5rep HBBS

partner cond:
1.  get to 150 WB total - only go while other partner holds an L/tuck sit position
rest 2 mins
2.  collect 150 burpees - only go while other partner runs 200m

20140425.Friday

Barbell -about 80-90% of power
5x1 Snatch pull complex: 1st pull + straight arm pull + snatch pull
3x1 PS

5x1 Clean pull complex: 1st pull + straight arm pull + snatch pull

Conditioning:
For time:
15-12-9 of:
Deficit HSPU 6/4″
Power Clean & Push Jerks 135/95#

midline/strength:
a) 3x10 GH extensions
b) 3x10 GH situps
c) 3x6 pendlay row (not maximal)

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

20140423.Wednesday

HBBS:
2x5 at 95% of monday

Barbell:
3x3 Snatch grip 1st pull + pause at 90-105%.  heavy but perfect.
~4x1 Snatch pull

3x3 Clean grip 1st pull + pause at 90-105%.  heavy but perfect.
~4x1 Clean pull

Cond:
7x200m run, rest 1:2

PT:
a) 3x8 lateral shoulder raise
b) 3x8 DB/KB bent row

20140422.Tuesday

Barbell

6x2 Clean + 1 jerk

*each rep is 1st pull + pause + HC

4x2 SJ from blocks (if available), 80% of 1RM CnJ

Strength
a) 3x15 supine row

b) 3x6 good morning

Conditioning
3 rounds of:
1:00 ME Muscle-Ups
1:00 ME Shuttle Run (for distance) 50′
1:00 ME KBS 32/24kg
1:00 Rest

Gymnastics

a) 3x7 each arm windmill

b) 3x lever release

20140422.Monday

Barbell

6x2 1st pull + pause + HS at 70%, rest 60

*reset after the HS

HBBS - CAT 

3x5 at 90% of most recent 5 rep weight (from last wave)

Strength
1a) 4X8 Weighted Strict Pull-ups – heaviest possible, rest 60 sec.
1b) 4X4 Push Press – heaviest possible, rest 60 sec.

Conditioning - tame down version from outlaw
For time:
100′ Shuttle Run (50′ down/50′ back)
20 GHD Sit-ups
50′ HS Walk
3 Rope Climbs 15′
100' Shuttle Run (50′ down/50′ back)
3 Rope Climbs 15′
50′ HS Walk
20 GHD Sit-ups
100′ Shuttle Run (50′ down/50′ back)

20140419.Saturday

15 min to find 1RM snatch
15min to find 1RM cnj

HBBS:  2 waves 7/5/3

Cond:
5 rounds
200m run
12 front rack lunges (135/95)
12 KBS (2/1 pood)

20140417.Friday

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

Barbell - base percentage off high hang max
3x1 Muscle snatch
5x2 tall snatch

3x1 Muscle clean
5x2 tall clean + 1 jerk

strength:

a) 3x6 bent row

b) 3x3 pause FS - 3 sec in hole, up to 65% (keep it light)

Conditioning:
5 rounds of:
:40 ME 6/4″ Deficit HSPU
:20 Rest
:40 AD for Calories (or row)
:20 Rest
:40 TTB
:20 Rest

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)

20140416.Wednesday

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

~Barbell:
5x2 LHC at 70-80%

FS: use the first wave to "warm up"
2 waves, 5-3-2

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

a)  3x6 benchpress, rest 30-45

b)  3x6 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

Conditioning
5 rounds for time of:
20 Pistols (alternating)
10 DB Snatches (alternating) 70/50#
5 Burpee Box Jumps 30/24″
~Assistance:
a)  3x8 bent rows (kettle bell)
b)  3x60s band hold

20140415.Tuesday

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

Barbell:  notice the fewer sets of cleans - see conditioning.

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

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

Conditioning:  modified from outlaw
15 Muscle-Ups
15 Hang Clean 135/95#
5 Box Jumps 30/24″
10 Hang Clean 135/95#
10 Box Jumps 30/24″
5 Hang Clean 135/95#
15 Box Jumps 30/24″
15 Muscle-Ups

Gymnastics:

a) 3x3 attempts FSHS

b) 3xME Lsit hold (paralletes)

20140414.Monday

Warm up:
8x100m striders, rest 1:2

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

Snatch: try to go heavier than last week

6x1 3 pos snatch.  up to 70%, rest 60-90

HBBS:  use the first wave to warm up

3 waves, 7-5-3

Strength:
a)  3x6 weighted pullups, rest 45
b)  3x6 weighted ring dips

gymnastics practice:

5 minutes to practice

3 strict TTB + 1 MU

20140411.Saturday

15 mins to work up to a heavy Snatch
15 mins to work up to a heavy CnJ

3 waves 7-5-3, warm up first set

Cond:  outlaw140410 - if no sled, do 800m weighted run

This is one continuous effort.

10 min Max Distance Sled Drag (forward facing – march style).

*Load should be heavy, but movement should be continuous for all 10 minutes.

-then-

10 min AMRAP of:
5 T&G Power Clean & Push Jerks @ 65% of 1RM PC&PJ
25 HR Push-ups
5 Muscle-Ups

-then-

10 min Max Distance Sled Drag (forward facing – march style).

20140410.Friday

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

Barbell - base percentage off high hang max
3x1 Muscle snatch
5x2 tall snatch

3x1 Muscle clean
5x2 tall clean + 1 jerk

strength:

a) 3x6 bent row

b) 3x3 pause FS - 3 sec in hole, up to 65% (keep it light)

Conditioning: 4 RFT
6 KB snatches 1.5/1 pood
6 OH lunges
6 KB snatches
6 OH lunges

12 TTB

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)

20140409.Wednesday

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

~Barbell:
5x2 LHC at 70-80%

FS: use the first wave to "warm up"
2 waves, 5-3-2

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: outlaw140409
3 rounds row 500m
50 DU
25 Vups
*each round is for time - should be all out efforts

~Assistance:
a)  3x8 bent rows (kettle bell)
b)  3x60s band hold

20140408.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

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

4 rounds of:
400m Run (all out)
ME UB HSPU (Regionals standard)
Rest 1:1

Gymnastics:

a) 3x3 attempts FSHS

b) 3xME Lsit hold (rings or paralletes)

20140407.Monday

Warm up:
8x100m striders, rest 1:2

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

Snatch:

6x1 3 pos snatch.  up to 70%, rest 60-90

HBBS:  use the first wave to warm up

3 waves, 7-5-3

Strength:
a)  4x6 bent rows, rest 45
b)  4x6 weighted ring dips

gymnastics practice:

5 minutes to practice

3 strict TTB + 1 MU

20140405.Saturday

work up to 1RM snatch
work up to 1RM CnJ

HBBS
2 waves, 7-5-3
+ 1 set of 3 heavier than last wave

Conditioning:  Outlaw 140328
For time:
40 KB Snatches (20 each arm – anyhow) 24/16kg
40 KB OH Walking Lunges (20 steps each arm – anyhow) 24/16kg
Row 1K
40 KB Snatches (20 each arm – anyhow) 24/16kg
40 KB OH Walking Lunges (20 steps each arm – anyhow) 24/16kg

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)

20140402.Wednesday

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

5x2 LHC at 70-80%

FS: use the first wave to "warm up"
2 waves, 5-3-2

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

Cond:
Helen (see yesterday)

Assistance:
a)  3x8 bent rows (kettle bell)
b)  3x60s band hold

20140401.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

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

Conditioning:
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pull-ups

Gymnastics:

a) 3x3 attempts FSHS

b) 3xME Lsit hold (rings or paralletes)

20140331.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:
8x100m striders, rest 1:2

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

Strength:
a)  4x6 bent rows, rest 45
b)  4x6 weighted ring dips

gymnastics practice:

5 minutes to practice

3 strict TTB + 1 MU

20140328.Friday

The last open workout - have fun with it!  Strategy to follow...

14.5

BBG
5x2 tall snatch, rest 60
5x2 tall clean, rest 60

Gymnastics:
10 minutes HS walk practice - figure 8s. 5 hollow rocks for every 3 attempts

Midline:
a) 4x12 GH sit ups
b) 4x8 GH raise

PT:
3x10 band shuffle
3x10 band pull apart
3x8 lateral shoulder raise

20140326.Wednesday

Taken from outlaw

Warmup
5x2 tall snatch

BBG
1) EMOM for 5:00 – 2 Power Snatches @ heaviest possible (all sets).
2) EMOM for 5:00 – 1 Power Clean & Push Jerk @ heaviest possible (all sets)

Conditioning
For time:
Run 800m
40 HSPU (regionals standard)
40 KBS 32/24kg
Run 800m

10 minutes ankle mob

10 minutes total band PT on odds, stretch evens

20140325.Tuesday

BBG
1) 7x1 HC from blocks- work to a max for the day, rest 90 sec.
2) 3x2 HC from blocks at 80% of (1)
3) 4x2 SJ from blocks

Strength:
a) 3x8 weighted pull ups
b) 3x8 weighted dips

Cond:
4 rounds
row 250
7 HSPU (6/4 deficit)
rest 1 min

20140324.Monday

BBG
1) 7x1 HS from blocks- work to a max for the day, rest 90 sec.
2) 3x2 HS from blocks at 80% of (1)

HBBS:
5x5 90% of 5RM

Strength/conditioning
4 rounds
9 thrusters  135/95
12 burpee over bar
15 supine ring row
rest 45

20140322.Saturday

1rm snatch
1rm CnJ

3x3 HBBS w/ 3 sec pause

Accessory work -

20140321.Friday

 Warm up:
2x400m jog

Midline:
a) 4x12 GH sit ups
b) 4x8 GH raise

Open 14.4
Strategy - This will leave you with approximately 2 mins of MUps.  Alter the times as needed but keep in mind how long it took them at the demo

60 cals - 2:30 - 50s/20cal
50 TTB - 3:20 - 20s/5reps
40 WB -  2:00 - 30s/10reps *might be a bit longer but time can be made up on cleans
30 cleans - 4:00 - 45s/5 reps
Mups

panchik/bridges
row - 2:00/2:30
TTB - 2:15/2:00
WB - 1:40/1:30
Cleans - 2:20/2:20

BBG
5x2 tall snatch, rest 60
5x2 tall clean, rest 60

Gymnastics:
10 minutes HS walk practice - figure 8s. 5 hollow rocks for every 3 attempts

Midline:
a) 4x12 GH sit ups
b) 4x8 GH raise

PT:
3x10 band shuffle
3x10 band pull apart
3x8 lateral shoulder raise

20140319.Wednesday

BBG
1) EMOM for 5:00 – 3 Power Snatches @ heaviest possible (all sets).
2) EMOM for 5:00 – 2 Power Clean & Push Jerks @ heaviest possible (all sets)

HBBS:

5x3 CAT squats, moderately heavy and perfect

Strength:

a) 3x3 weighted pull up

b) 3x8 weighted dip

Conditioning
For time:
20 Thrusters 95/65#
250′ Shuttle Run (50′ sections)
30 V-Ups
15 Thrusters 135/95#
250′ Shuttle Run (50′ sections)
30 V-Ups
10 Thrusters 155/105#
250′ Shuttle Run (50′ sections)
30 V-Ups

*V-Up Demo Video

20140318.Tuesday

BBG
1) 6X1 HHC + HC at 80%, rest 90 sec.  NO JERK
2) 4X2 Split Jerks from boxes, heavy and perfect– rest 90 sec.

Strength - not maximal
a) 3x6 benchpress
b) 3x5 muscle ups

Gymnastics:

practice something (HS and L sit or lever release)

Conditioning - optional
4 rounds of:
10 Deficit HSPU 6/4″
15 TTB
20 6″ Target Burpees
Rest 1:1

20140317.Monday

BBG
1) 6x1 HHS + HS @ 80% – work to a max for the day, rest 90 sec.
2) 3X3 Halting snatch pull (3 count pause at knee, 3 counts at HH) – up to 105% w/ perfect form

HBBS:
1x7 80-85% of 5RM
1x5 90% of 5RM
1x3 90% 3RM

Strength/Skill
1a) 3X60 (seconds) Freestanding HS Hold – rest 90 sec.
2b) 3x15 supine ring row

Optional Conditioning - recommend not doing this or a much lighter version
30 min AMRAP of:
Run 800m
4/3 Muscle-Ups
*Perform this entire piece with HR @ or below 155 BPM. If you don’t have a HR monitor, stop at each transition to test HR.

20140314.Friday

 Warm up:
2x400m jog

Midline:
a) 4x12 GH sit ups
b) 4x8 GH raise


Open 14.3

BBG
5x2 tall snatch, rest 60
5x2 tall clean, rest 60

Gymnastics:
10 minutes HS walk practice - figure 8s. 5 hollow rocks for every 3 attempts

Midline:
a) 4x12 GH sit ups
b) 4x8 GH raise

PT:
3x10 band shuffle
3x10 band pull apart
3x8 lateral shoulder raise

20140312.Wednesday

BBG
1) EMOM for 5:00 – 2 Power Snatches @ 100% of last week plus 5# (that’s 10# total from week 1).
2) EMOM for 5:00 – 2 Power Clean & Push Jerks @ 100% of last week plus 5# (that’s 10# total from week 1).

Conditioning - don't kill yourself on this
4 rounds of:
1:00 ME Step Down Box Jumps 24/20″
1:00 ME Deficit HSPU 6/4″
1:00 ME Muscle-Ups
1:00 Rest

Extra:

a) 3x3 pause HBBS 3 sec hold at 50%

b) 3x6 bent KB row

20140311.Tuesday

BBG
1) 5X1 Clean from blocks (just above knee) & Jerk – work to a max for the day, rest 90 sec.
2) 4X3 Dip Squats @ 110-120% (of max Jerk) – rest 90 sec. DEMO VIDEO

Strength - not maximal
a) 3x6 benchpress
b) 3x5 muscle ups

Conditioning
3 rounds of:
Row 1k
20 TTB
Rest 2:1 (that’s half the length of the interval)

Gymnastics:

practice something (HS + L sit or lever release)

20140310.Monday

BBG
1) 7X1 Snatch from blocks (just above knee) – work to a max for the day, rest 90 sec.
2) 3X3 Halting snatch pull (3 count pause at knee, 3 counts at HH) – heaviest w/ perfect form

HBBS:
2x7 80-85% of 5RM
1x5 90% of 5RM
1x3 90% 3RM

Strength/Skill
1a) 3X60 (seconds) Freestanding HS Hold – rest 90 sec.
2b) 3x15 supine ring row

Conditioning
7 rounds for time of:
15 Wall Balls 20/14#
10 6″ Target Burpees

20140307.Friday

Open 14.2

BBG
5x2 tall snatch, rest 60
5x2 tall clean, rest 60

Conditioning
14.1
10 min AMRAP
30 DU
15 GTO 75/55#

Gymnastics:
10 minutes HS walk practice - figure 8s. 5 hollow rocks for every 3 attempts

Midline:
a) 4x12 GH sit ups
b) 4x8 GH raise

PT:
3x10 band shuffle
3x10 band pull apart
3x8 lateral shoulder raise

20140305.Wednesday

BBG
1) EMOM for 5:00 – 2 Power Snatches @ 100% of last week plus 5#.
2) EMOM for 5:00 – 2 Power Clean & Push Jerks @ 100% of last week plus 5#.

HBBS

2x5 at 90% of monday

Strength

a) 3x8 bent rows

Conditioning - not maximal, maintain steady HR
12 min AMRAP
Row 500m
20 step ups (24/20)
20 WB OR 15 Deadlifts 135/95 - alternate each round

step ups - come to full extension at the top of the box
alternate - odd rounds = WB, even rounds = deadlifts

20140304.Tuesday

BBG
1) 5X1 Clean from blocks (just above knee) & Jerk – work to a max for the day, rest 90 sec.
2) 4X3 Dip Squats @ 110-120% (of max Jerk) – rest 90 sec. DEMO VIDEO

Strength - not maximal
a) 3x6 ring dips
b) 3x6 weighted pull ups
c) 3x3 push press at 5RM

Conditioning
1) 5 rounds for time of:
12 TTB
12 Burpee Box Jumps 24/20″
Rest 1:1 (include rest after final round before beginning #2)
2) 20/15 Muscle-Ups for time.

20140303.Monday

BBG
1) 7X1 Snatch from blocks (just above knee) – work to a max for the day, rest 90 sec.
2) 3X3 Snatch 1st Pull (3 count pause at knee) – 110-120% while maintaining consistent torso angle, rest 90 sec.

HBBS:
4x6 at 90% of 5RM

Strength/Skill
1a) 3X60 (seconds) Freestanding HS Hold – rest 90 sec.

Conditioning
10 rounds for time of:
7 C2B Pullups
7 Thrusters 95/65#

20140228.Friday

BBG
5x2 tall snatch, rest 60
5x2 tall clean, rest 60

Conditioning
14.1
10 min AMRAP
30 DU
15 GTO 75/55#

Gymnastics:
10 minutes HS walk practice - figure 8s. 5 hollow rocks for every 3 attempts

Midline:
a) 4x12 GH sit ups
b) 4x8 GH raise

PT:
3x10 band shuffle
3x10 band pull apart
3x8 lateral shoulder raise

20140226.Wednesday

BBG
1) EMOM for 5:00 – 2 Power Snatches @ 100% of 5RM from last week.
2) EMOM for 5:00 – 2 Power Clean & Push Jerks @ 100% of 5RM from last week.

HBBS:

2x5 at 90% of monday

Strength:

a) 3x8 bent rows

b) 3x2 attempts hs shoulder taps

Conditioning - optional
7 rounds of:
5 Hang Cleans (full) 155/105#
12 Box Jumps 24/20″
15 Burpees
Rest 1:1

20140225.Tuesday

Michelle's PR snatch  (sort of)!  Looks too light...

BBG
7X2 HHC @ 75% of 1RM clean – use blocks if available, rest 90 sec.
3x2 Split Jerk from boxes at 75% of 1RM CnJ

Strength - not maximal
a) 3x6 ring dips
b) 3x6 weighted pull ups

Skill:
a) 3x10 box jumps, rest 15 sec
b) 3x10 strict TTB (competitors will kip - 15 reps), rest 15 sec

For time:
Row 2k
50 Deficit HSPU 6/4″

20120224.Monday

The program over the next 5 weeks will focus around the open. 

For those officially competing, we're going to recommend you stick with the base program (not the extras) and do your WOD as early as possible on Friday. Any repeats can then be done on Sunday or on Monday morning.

Everyone else, the workouts will be a bit tamer - keep in mind that we will all do the Open workouts as the Saturday conditioning.

BBG - must be perfect - shoulders BEHIND bar
7X2 HHS @ 75% of 1RM snatch – use blocks if available, rest 90 sec.

HBBS:

5x5 at 90% of recent 5RM - if haven't tested your 5RM recently, working weight will be 82% of your 3RM

Strength/Skill
EMOM for 5:00 – 10 C2B Pull-ups.
*if 10 is too high -  do 45sec on, 15sec rest

Conditioning from Outlaw
5 rounds of:
30 Double-Unders
15 Wall Balls 20/14#
7 Power Snatches @ 115/75#
Rest 1:1

Extra:  Non open competitors
3xME deficit HSPU

20140222.Saturday

15 min for 1RM Snatch
15 min for 1RM CnJ

3RM HBBS

Cond:  outlaw
50 burpees to 6" target
20 FS at 80% of 1RM
50 burpees to 6" target

20140221.Friday

BBG1) 4x5 T&G Power Clean & Push Jerk: work to a 5RM – rest 90 sec.

2) 3x2 HHC, lighter than monday - work on 3rd pull down

3) 3x3 Jerk Balance: work to a 3RM (use blocks & drop every rep if possible) – rest 90 sec.

Gymnastics:

10 minutes HS walk practice - figure 8s.  5 hollow rocks for every 3 attempts

Midline:
a) 4x12 GH sit ups
b) 4x8 GH raise

PT:
3x10 band shuffle
3x10 band pull apart
3x8 lateral shoulder raise

Conditioning
From CrossFit.com 140218
7 minute AMRAP of:
5 Box Jumps 30/24″
3 Cleans (any style) 225/155#

20140219.Wednesday

Warm up:

3x2 HHS

3x2 SB

BBG
1) 4X5 Power Snatches: work to a 5rm – rest 2:00
2) 3x2 Snatch Pulls (straight arms)

HBBS
2x5 HBBS at 80% of monday (alternatively, 72% of 5RM)

Strength
a) 3x6 standing shoulder press (BB)
b) 3x6 weighted pull ups

Conditioning
From CrossFit.com 140217
7 minute AMRAP of:
5 Triple-Unders
3 Thrusters 185/125#

20140218.Tuesday

BBG
1) 5X1 Clean from blocks (just above knee) & Jerk – work to a max for the day, rest 90 sec.
2) 3x2 Clean first pulls w/ 3 sec pause.  rest 90 sec.  This is different from yesterday for a reason - see the WOD

Strength/Skill

1a) 4X8 Weighted Strict Ring Dips (DB between legs)
1b) 4x8 pendlay rows

1c) 4x2 attempts ME HS shoulder taps

Conditioning
For time:
30 Split Jumps
10 HSPU (regionals standard)
10 Hang Power Cleans 155/105#
30 Split Jumps
20 HSPU (regionals standard)
10 Hang Power Cleans 155/105#
30 Split Jumps
30 HSPU (regionals standard)
10 Hang Power Cleans 155/105#

20140217.Monday

BBG
1) 7X1 Snatch from blocks (just above knee) – work to a max for the day, rest 90 sec.

2) 3X3 Snatch 1st Pull (3 count pause at knee) – 110-120% while maintaining consistent torso angle, rest 90 sec.

HBBS:

5x5 at 90% of 5RM.  Try to keep the same weight across the sets - 5-10# heavier than last week

Strength:

work up to 5RM push press
2x5 push press at 90% of 5RM

Conditioning
5 rounds of:
1:00 ME Wall Ball 30/20# (use a 12/11′ target if you done have 30/20# balls)
1:00 ME 6″ Target Burpees
1:00 Rest

20140215.Saturday

BBG
1) 15 min. to establish a 1rm Snatch.
2) 15 min. to establish a 1rm Clean & Jerk.

Strength
15 min. to establish a 5rm HBBS

Conditioning
Open Workout 13.5
Complete as many rounds and reps as possible in 4 minutes of:
15 Thrusters 100/65#
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

20140214.Friday

Read this - http://romanoroberts.com.mx/steroids-crossfit-and-the-crossfit-games-who-how/

BBG
1) 5X3 T&G Power Clean & Push Jerk: work to a 4RM – rest 90 sec.

2) 3x2 HHC, lighter than monday - work on 3rd pull down

3) 3X3 Jerk Balance: work to a 3RM (use blocks & drop every rep if possible) – rest 90 sec.

Gymnastics:

10 minutes HS walk practice - figure 8s.  5 hollow rocks for every 3 attempts

Midline:
a) 4x12 GH sit ups
b) 4x8 GH raise

PT:
3x10 band shuffle
3x10 band pull apart
3x8 lateral shoulder raise

Optional Cond:
For time:
Row 1k
20 Deadlifts 225/155#
40 DB Thruster 35/25#
20 Deadlifts 225/155#
Row 1k

20140205.Wednesday

 Gopi - 180# double from boxes (knees)


BBG
1) 5X4 T&G Power Snatch: work to a 4RM – rest 90 sec.
2) 5X2 HHS - straps ok, from blocks ok.  rest 90 - less than working weight on monday

HBBS
2x5 HBBS at 80% of monday (alternatively, 72% of 5RM)

Strength
a) benchpress 3x5 at 85-90% of 5RM
b) 3x5 weighted pull ups

Conditioning
For time:
Row 500m
21 KBS 24/16kg
21 HSPU (regionals standard)
Row 500m
15 KBS 24/16kg
15 HSPU (regionals standard)
Row 500m
9 KBS 24/16kg
9 HSPU (regionals standard)

20140211.Tuesday

http://i.imgur.com/7y6EtHW.jpg

BBG
1) 5X2 Clean from blocks (just above knee) + 1 Jerk – work to a max, rest 90 sec.
2) 3x2 Clean pulls 110-120%

Strength/Skill
1a) 4X6 Weighted Strict Ring Dips (DB between legs)
1b) 4x6 pendlay rows

1c) 4x2 attempts ME HS shoulder taps

Cond:
1) EMOM for 7 minutes:
6/4 Muscle-Ups followed by – 1 ME UB set of Double-Unders (if miss occurs before 10 reps behind DU again)

*Rest after #1 until HR drops under 100BPM.

2) 4 rounds of:
30 sec. ME AD
30 sec. ME Power Cleans 185/120#
30 sec. ME AD
90 sec. Rest

20140210.Monday

BBG
1) 5x2 HS from blocks (preferred) - heavy but perfect, rest 90s
2) 3x2 Snatch Pulls

HBBS:

5x5 at 90% of 5RM.  Try to keep the same weight across the sets - 5-10# heavier than last week

Strength:

3x5 push press at 75% of 5 RM.  keep the same weight across the sets

Cond:
20 minute AMRAP of:
10 C2B Pull-ups
20 DB 20″ Stepups 50/35# (10L/10R)
Row 500m

20140208.Saturday

20 min for 1RM Snatch
20 min for 1RM CnJ

HBBS:
work up to a heavy but perfect 3RM
3x3 at 90% of 3RM

Cond:
Open Workout 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead Squats 135/95#
10 Muscle-ups

20140207.Friday

BBG
1) 5X4 T&G Power Clean & Push Jerk: work to a 4RM – rest 90 sec.

2) 3x2 HHC, lighter than monday - work on 3rd pull down

3) 3X3 Jerk Balance: work to a 3RM (use blocks & drop every rep if possible) – rest 90 sec.

Gymnastics:

10 minutes HS walk practice - figure 8s.  5 hollow rocks for every 3 attempts

Midline:
a) 4x12 GH sit ups
b) 4x8 GH raise

PT:
3x10 band shuffle
3x10 band pull apart
3x8 lateral shoulder raise

20140212.Wednesday

Warm up:  3x2 snatch drop

BBG
1) 5X3 T&G Power Snatch: work to a 3RM – rest 90 sec.
2) 3X2 HHS - straps ok, from blocks ok.  rest 90 - less than working weight on monday

HBBS
2x5 HBBS at 80% of monday (alternatively, 72% of 5RM)

Strength
a) 3x6 standing shoulder press (DB)
b) 3x5 weighted pull ups

Conditioning
1) 15:00 AMRAP of:
500M Row
25 Wall Balls 20/14#
*Try to maintain steady smooth pace, do not redline. Rest after until HR drops below 110bpm.

2) 5 rounds of:
5 Snatches 155/105#
10 Burpees
15 Box Jumps 24/20″
Rest 1:1

20140204.Tuesday

BBG
1) 12 min to work to a max 3-Position Clean (1. Hi-Hang – shoulders even with or slightly behind bar, bar in contact with pelvis. 2. Hang – just above knee. Low-Hang – 2″ from the floor. ) + 1 Jerk.
2) EMOM for 5:00 – 1 3-Position Clean + 1 Jerk @ 80% of max from #1.

Strength/Skill
1a) 4X5 Weighted Strict Ring Dips (DB between legs)
1b) 4x8 pendlay rows

1c) 4x2 attempts ME HS shoulder taps

Conditioning
7 rounds of:
30 sec. ME Power Snatches 135/95#
30 sec. Rest
30 sec. ME AD (or row if necessary) for Cals
30 sec. Rest
30 sec. ME Muscle-Ups
30 sec. Rest

20140103.Monday

This cycle will take us into the open. For everyone competing, we'll follow a modified version of outlaw applying the texas method to some of our strength movements

BBG
1) 12 min to work to a max 3-Position Snatch (1. Hi-Hang – shoulders even with or slightly behind bar, bar in contact with pelvis. 2. Hang – just above knee. Low-Hang – 2″ from the floor. ).
2) EMOM for 5:00 – 1 3-Position Snatch @ 85% of max from #1.

HBBS:

5x5 at 90% of 5RM.  Try to keep the same weight across the sets

Strength:

3x5 push press at 75% of 5 RM.  keep the same weight across the sets

Conditioning
15 minute AMRAP of:
10 Wall Balls 20/14#
10 6″ Target Burpees
10 C2B Pullups
20 Wall Balls 20/14#
10 6″ Target Burpees
10 C2B Pullups
30 Wall Balls 20/14#
10 6″ Target Burpees
10 C2B Pullups
40 Wall Balls…
*Add 10 Wall Balls after every completed round.                                                                                         

20140201.Saturday

Work up to a 1RM FS
Back off to 3RM FSou

Cond 1:  Outlaw 140201 modified - partners
80 Thrusters 45/35#
150 Double-Unders
10 Muscle-Ups
40 Thrusters 95/65#
150 Double-Unders
15 Muscle-Ups
20 Thrusters 135/95#
150 Double-Unders
20 Muscle-Ups

Light technique work on snatch/cnj.  drills depend on where work is needed - talk to a coach

Cond 2: Outlaw 140131
10 HSPU (regionals standard)
30 Deadlifts 135/95#
20 HSPU (regionals standard)
20 Deadlifts 185/125#
30 HSPU (regionals standard)
10 Deadlifts 225/155#

20140131.Friday

Work up to a 1RM Snatch
Work up to a 1RM CnJ

Skill:
4 rounds - choose one skill for a) and one for b)
a) ME for 50s, rest 10s
b)  ME for 50s, rest 10s

Midline:
a) 4x12 GH sit ups
b) 4x8 GH raise

PT:
3x10 band shuffle
3x10 band pull apart
3x8 lateral shoulder raise

20140129.Wednesday

Warm up:
6x100m striders

Barbell - work up to a weight you are certain can be hit for all three sets.  try not to increase weight during the 3 sets.  NO STRAPS
3x1 PS + HPS + LHPS, up to 75% of PS
3x1 PC + HPC + LHPC + PJ, up to 75% of PC

Strength:
a)  3x6 weighted dips
b)  3x6 RDL

Skill practice: choose ONE movement to practice...score is lowest reps in a round
box jumps (step down) - 4 rounds, 30s on, 15s off
wall balls - 4 rounds, 30 on, 15 off
C2B - 3 rounds, 50% max reps UB, rest 1:1


Cond:  Outlaw 140129
21-15-9 of:
Power Cleans 135/95#
C2B Pullups
For time.

20140128.Tuesday

Warm up:
2x2 MC
3x1 HHC + LHC + PJ

Barbell:
3x1 HHC + PJ, 70% of HHC.  rest 60
5x1 HC + PJ, 75% of HC.  rest 60

FS:
4x5 at 75% of recent 2RM (last wave from saturday)

Strength:
find 3RM pull up

Cond: Outlaw 140128 - you must change out your own weights
9 minutes to complete:

30 Shoulder to OH 95/65#
20 Burpee Box Jumps 24/20″
15 TTB
20 Shoulder to OH 135/95#
30 Burpee Box Jumps 24/20″
15 TTB
ME Shoulder to OH 185/125# in the remainder of the 9 minutes.

20140127.Monday

This is a deload week...we will test OLY lifts on friday and start a new cycle on saturday

Warm up:
2x2 MS
3x1 HHS + LHS + SB

Barbell:
3x1 HHS, 70% of HHS.  rest 60
5x1 HS, 75% of HS.  rest 60

HBBS:
4x5 at 75% of recent 1RM

Strength:
find 3RM benchpress

Cond: Outlaw 140127

Karen
150 WB for time

20140125.Saturday

15 minutes to work up to 1rm Cnj

15 minutes to work up to 1rm Snatch


FS:  2 waves, 5-3-2

Wod #1
20 Deficit HSPU 6/4″
50 Double-Unders
10 OHS 155/105#
100′ HS Walk
10 OHS 155/105#
50 Double-Unders
20 Deficit HSPU 6/4″

WOD #2

Partner Amanda - switch every time you break

18 muscle up/snatch

14 muscle up/snatch

10 muscle up/snatch

20140124.Friday

Warm up-
3x very light (up to 95/55#)  HHS + HS + SB + BS + rear SJ

Barbell - base percentage off max power lift
3x1 Muscle snatch
PS: TnG, rest 60-90
2x3 75%, 1x2 80%, 1x1 85%, 1x1 90%

3x1 Muscle clean
PC for reps + end with PJ, rest 60-90
2x3 75%, 2x2 80%, 1x1 85%, 1x1 90%

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

Skill practice: choose ONE movement to practice...score is lowest reps in a round
box jumps (step down) - 4 rounds, 30s on, 15s off
wall balls - 4 rounds, 30 on, 15 off
C2B - 3 rounds, 50% max reps UB, rest 1:1

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

20140121.Wednesday

Warm up:
stretch them glutes

Barbell - work up to a weight you are certain can be hit for all three sets.  try not to increase weight during the 3 sets.  NO STRAPS
3x1 PS + HPS + LHPS, up to 75% of PS
3x1 PC + HPC + LHPC + PJ, up to 75% of PC

HBBS:  3x6 at 72% of HBBS 1RM of RECENT cycle

Strength:
a)  3x6 benchpress
b)  3x6 RDL

Cond: each person carries their own timer.
7 rounds, rest 2:1
10 burpees
200m run (120m row)

PT:
3x12 light lateral raise
3x10 banded shuffle
3x10 press ups
3x each leg, band mobility

20140121.Tuesday

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

Barbell:
6x2 HS from boxes below the knees at 80%, rest 60
6x2 HC from boxes below the knees at 80%, rest 60

Strength:
a) 3x6 pendlay row, rest 45
b) 3x20 front rack lunges, rest 45
c) 3x6 weighted dips, rest 45

Conditioning: Outlaw 140121
20 min AMRAP of:
20 KBS 24/16kg
10 KB Push Press (left) 24/16kg
10 KB Push Press (right) 24/16kg
Row 500m
*Again, settle into a good pace early and try not to deviate from round to round. Please note round times.
Gymnastics:
10 min HS walk practice
7 hollow rocks for every 3 attempts

20140120.Monday

Warm up:
2x2 MS
3x1 HHS + LHS + SB

Barbell:
5x3 HS from knee, 70%.  rest 45
5x3 HC + PJ from knee, 70%.  rest 45

FS:  7-5-3, technique matters more than weight - keep good posture.  if position starts to go, the weight is too heavy
2 waves

Strength:
a) 4x5 Bulgarian Split Squat (each leg)
b) 4x5 Weighted Pull up

Cond: Outlaw 140120

8 minute AMRAP of:

50 Double-Unders
20 UB Wall Balls 20/14#
10 UB TTB

*The goal is to move calmly through the entire 8:00 without significant deviation of pace, and with smooth UB reps. If you can maintain a quick pace throughout all rounds then start fast. If not, choose a pace that will allow for minimum variance in intervals.

20140118.Saturday

Charlie 215 PS - Yes, this is close to a full snatch.

12 minute snatch work
3 minutes work up to a moderate 3 rep TnG PS ~80%
9 minutes to work up to a 1RM snatch

12 minute CnJ work
3 minutes work up to a moderate 3 rep TnG PC ~80%
9 minutes to work up to a 1RM CnJ

FS:  2 waves
7-5-3

Conditioning: Outlaw 140117
400m Sandbag Run 60/40# (45/25# plate may be used if you do not have a sandbag)
35 Thrusters 45/35#
21 C2B Pull-ups
21 Thrusters 95/65#
21 C2B Pull-ups
9 Thrusters 135/95#
400m Sandbag Run 60/40# (45/25# plate may be used if you do not have a sandbag)

20140117.Friday

Warm up-
3x very light (up to 95/55#)  HHS + HS + SB + BS + rear SJ

Barbell - base percentage off max power lift
3x1 Muscle snatch
PS: TnG, rest 60-90
2x3 75%, 1x2 80%, 1x1 85%, 1x1 90%

3x1 Muscle clean
PC for reps + end with PJ, rest 60-90
2x3 75%, 2x2 80%, 1x1 85%, 1x1 90%

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

Skill practice: choose ONE movement to practice...score is lowest reps in a round
box jumps (step down) - 4 rounds, 30s on, 15s off
wall balls - 4 rounds, 30 on, 15 off
C2B - 3 rounds, 50% max reps UB, rest 1:1

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

20140115.Wednesday

Warm up:
3x200m strider, rest 45-60 sec
3x2 HHS

HBBS:  4x5 @ 75-80%

Strength:
a)  4x5 benchpress
b)  4x5 RDL

Strength 2:
a) 3x8 lateral raise
b) 3xME supine row

Skill practice: choose ONE movement to practice...score is lowest reps in a round
box jumps (step down) - 4 rounds, 30s on, 15s off
wall balls - 4 rounds, 30 on, 15 off
C2B - 3 rounds, 50% max reps UB, rest 1:1

PT:
3x10 banded shuffle

20130114.Tuesday

http://games.crossfit.com/article/2014-crossfit-games-open-and-regional-schedule
Norcal - May 30-June1


CrossFit Games
July 23 - 28, 2013
Stub Hub Center
Carson, CA 90746

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

Barbell:
7x2 HS from boxes at the knees at 80%, rest 60

Strength:
a) 3x6 pendlay row, rest 45
b) 3x20 front rack lunges, rest 45
c) 3x8 weighted dips, rest 45

Conditioning: Outlaw 140113
10 minutes to complete-
4 rounds of:
15 Shoulder to Overhead 135/95#
15 TTB
50 Double-Unders

With the remainder of the 10 minutes-
AMRAP of:
Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.


Gymnastics:
10 min HS walk practice
7 hollow rocks for every 3 attempts

20140113.Monday

Warm up:
2x2 MS
3x1 HHS + LHS + SB

Barbell:
5x3 HS from knee, 70%.  rest 45
5x3 HC + PJ from knee, 70%.  rest 45

FS:  7-5-3
2 waves

Strength:
a) 3x8 Bulgarian Split Squat (each leg)
b) 3x6 Weighted Pull up

Conditioning:  Outlaw 140111

“Open Workout 13.4”

Complete as many reps as possible in 7 minutes following the rep scheme below:

135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar…

20140111.Saturday

Work up to a heavy 1RM snatch
Work up to a heavy 1RM CnJ

FS:  3 waves
5-3-2

Cond:

3 rounds
run 1 lap around bldg ~ 350m
2 rounds
run 1 lap
1 round

Each round consists of
10 DL 135/95#
10 burpees
10 pullups

20140110.Friday

Warm up-
3x 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%

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

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

Skill practice: choose ONE movement to practice...score is lowest reps in a round
box jumps (step down) - 4 rounds, 30s on, 15s off
wall balls - 4 rounds, 30 on, 15 off
C2B - 3 rounds, 50% max reps UB, rest 1:1

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

20140109.Thursday

Rest Day.

http://www.jtsstrength.com.php53-2.ord1-1.websitetestlink.com/articles/2014/01/08/problem-strength-conditioning/

20140108.Wednesday

We're officially in preseason and will  spend the next 8 weeks training for the open.  Lots of conditioning to go along with a FS cycle. Oly lifting will have a larger emphasis on TnG, power reps

Warm up:
6x100m strider, rest 30-45 sec

Barbell - work up to a weight you are certain can be hit for all three sets.  do not increase weight during the 3 sets.  NO STRAPS
3x1 PS + HPS + LHPS, up to 75% of PS
3x1 PC + HPC + LHPC + PJ, up to 75% of PC

FS:  7-5-3, 2 waves

Strength:
a)  3x8 benchpress
b)  3x8 RDL

Cond:
make up one that you missed

PT:
3x12 light lateral raise
3x10 banded shuffle

20140107.Tuesday

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

Barbell:
4x2 LHS, 80% rest 60
4x2 LHC, 80% rest 60

Strength:
a) 4x5 pendlay row
b) 4x ME strict + ME kipping HSPU

Conditioning:  Outlaw

7 rounds

60s Wall balls
20s Box jumps
40s rest

20140106.Monday

Warm up:
2x2 MS
3x1 HHS + LHS + SB

Barbell:
6x3 HS from knee, 70%.  rest 45-60
6x3 HC + PJ from knee, 70%.  rest 45-60

Strength:
a) 3x8 Bulgarian Split Squat (each leg)
b) 3x6 Weighted Pull up

Conditioning:  Outlaw 140106

10 minutes to complete-

4 rounds of:
10 Shoulder to Overhead 135/95#
20 TTB
50 Double-Unders
With the remainder of the 10 minutes-

AMRAP of:
Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)

20140105.Sunday

Work up to a heavy 1RM DL

Conditioning:  Outlaw 130104

14 Power Snatches 115/75#
14 Step-Down Box Jumps 30/24″
14 Power Snatches 115/75#
14 Step-Down Box Jumps 30/24″
7 Muscle-Ups
7 Power Snatches 165/105#
7 Step-Down Box Jumps 30/24″
7 Power Snatches 165/105#
7 Step-Down Box Jumps 30/24″
14 Muscle-Ups

20140104.Saturday

http://online.wsj.com/news/articles/SB10001424052702303290904579278421051786270?mod=trending_now_2

12 minutes to find a heavy snatch
12 minutes to find a heavy cnj

Work up to a 1rm hbbs

Cond: tbd

20140103.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%

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

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