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