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