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