20130701.Mon

warm up
HHS 3x3
HS+SB 3x1

Barbell
8x1 PS + HS + LHS @ 70%. perfect, rest 60

HBBS
7,5,3 x2
3x 20sec (belt) walkout

Strength
a) 4x3 tempo bent row (fast pull, hold 3s, down 2 sec)
b) 4x3 (each arm) DB split jerk

Cond
6 rounds, rest 1:1
Row 250m
15 burpees

20130629.Saturday

15 minutes for 1rm snatch.  Go a little longer if no misses.

15 minutes for 1 rm cnj

5x3 85% .  Rest 2 min
3x2 90% .  As needed

Conditioning. 

5 rounds for time

25' hs walk
5 mu
15 ghd situps

20130628.Fri

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

Squat:
3x3 FS 70%, rest 60
 3x3 HBBS 70%

Barbell: build up to...
1st pull from ground + 3 sec at knees + HS...1x2 75%, 1x1 80%, 2x1 85%, 3x1 90%, rest 60-90
1st pull from ground + 3 sec at knees + HC + SJ...1x2 75%, 1x1 80%, 2x1 85%, 3x1 90%, rest 60-90

Gymnastics


Cond:
6x100m striders, rest 1:1

20130626.Wed

Warm up- stay under 50%
HHS 3x3
2xHS +1xSB 3x1

5x2 thruster <85%

a) HBBS 7x5 @ 65-75%  rest 60

b) Benchpress 7x5  rest 90

4x5 weighted pull ups - sets 1-2 should be relatively easy.  3-4 are difficult

10 mins freestanding HS practice, 10 situps every 3 attempts

10x100m, rest 30-45sec

20130625, Tues

Warm up- stay under 50%
HHS 3x3
2xHS +1xSB 3x1


Barbell:

6x1 snatch first pull + 3 sec pause + 2 HS. 80% or less. rest 60s - steve work from boxes, no first pull.  

6x1 clean first pull + 3 sec pause + 2 HC + SJ. 80% or less. rest 60s

Strength

a) 5x3 FS, 40-50% or less, rest 45s

b) 5x3 standing press, rest 45

c) 5x5 pendlay row, rest 45 - deficit...stand on 45# bumper

Midline
a) 3x20 UB decline/ghd situps. rest 45-60
b) 3x15 UB reverse hyper. rest 45-60

Cond:

row 7x300, rest 1:1 sec

20130624. Monday

POST YOUR SCORES!

warm up
HHS 3x3
HS+SB 3x1

Barbell - pause 1 sec at hang position.  Steve - work from boxes.
8x1 HPS + HHC @ 70%.  perfect, rest 60
8x1 HPC + HC + PJ @ 70%.  perfect, rest 60

HBBS
5,3,2 x2 + 1x5
3x5 (belt) box squat, accelerate bar up

Cond
4 rounds
5 wall crawls
10 Vups/TTB (if no pu bar)
15 lateral over box jumps (20") - must touch top

rest 1 min.

100 DU for time

201306 sat

15 min to find 1rm snatch

15 min to find 1rm cnj

Hbbs- 3 waves 7-5-3 .  Use first set as heavy warm up

10 min amrap...5 strict toes to rings + 2 muscle ups (no dropping until hit at least 1 mu)

20130621. Fri

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

6x1 HS - slight pause.  rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 2x90%

6x1 HC+SJ - slight pause.  rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 2x90%

5x2 FS 60%.  focus on speed.  fast down, fast up w/strong reflex.  IF slow/sticky....drop weight

These are NOT maximal. 
a)  3x5 pendlay row
b)  3x5 seated DB shoulder press (no back)

extra - pull up/muscle up practice

20130619 Wed

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

stay under 65%
3x1 - 2 HHC + 1 PJ


Barbell
5x1  2 HC + 1SJ w/ split second pause at knees. 80% or less. rest 60s

5x5  HBBS w/ 3s pause on first 2 reps.  fast down, pause, fast up.  rest as needed but stay < 2 min
3x15sec Heavy walk out (115% of 1RM).  use belt

Strength
a) 4x2 clean pulls. rest 45-60. USE STRAPS
*Each pull is a first pull w/ 2 sec pause + controlled back to the ground + first pull w/ 2sec pause + HC pull
b) 4x3 benchpress

Gymnastics

10 mins freestanding HS hold, every 3 attempts do 15 hollow rocks

Extra:  rowing
3x250m, rest 1:1

3x250m, rest 1:2

20130618 Tuesday

Warm up- stay under 50%
HHS 3x3
2xHS +1xSB 3x1


Barbell
5x2 HS w/ split second pause at knees.   80% or less.  rest 60s
5x2 thruster.  As heavy as possible.  bar should accelerate up and feet should LEAVE the ground - should not exceed 85% of 1RM.  rest 60-90, make every rep count, more rest is ok

Strength
a)  4x2 snatch pulls.  rest 45-60.   USE STRAPS
     *Each pull is a first pull w/ 2 sec pause + controlled back to the ground + first pull w/ 2sec pause + HS pull 
b)  4xME HSPU + kipping HSPU.  rest 45-60

Midline
a)  3x20 UB decline/ghd situps.  rest 45-60
b)  3x15 UB reverse hyper.  rest 45-60

Running
6x200m shuttle (50m x 4).  rest 2:3 (work:rest....more rest than work)

20130617 Mon

warm up
HHS 3x3
HS+SB 3x1

Barbell
10x1 HHS + HS + 2 sec hold in hole @ 70%.  perfect, rest 60
10x1 HHC + HC + SJ @ 70%.  perfect, rest 60

HBBS
5,3,2 x2 - no misses
3x3 (belt) box squat, accelerate bar up

Cond
4 rounds
10 alt 1 arm snatch (70# DB)
15 front rack lunges, 135#
50 DU

TESTING....20130615 SAT

20 mins 1RM Snatch

20 mins 1RM CnJ

7-5-3 x2 waves HBBS + 1x3

TESTING.....20130614

warm up:
HHS
HS

Barbell work
HS 1x2  70%, 1x1 75%, 1x1 80%, 1x1 85%, 2x1 90%, rest 60

HC + SJ  1x2 70%, 1x1 75%, 1x1 80%, 1x1 85%, 2x1 90%, rest 60

Thruster  1x2  65%, 1x2 70%, 2x2 75%, 3x2 80%, rest 30-45.  these need to be accelerated.  feet SHOULD leave the ground


cond:  4x400m @ 90% .  use this to loosen up before testing tomorrow.


mobility

TESTING ... 20130611 Wed

warm up:
HHC + Thruster 3x2 95
HHS 3x1 95#.  HHS + HS + SB

Barbell work = pause 2-3 sec at knees
HS  1x3  65%, 1x3 70%, 2x2 75%, 3x2 80%, rest 60
HC+PJ  1x3  65%, 1x3 70%, 2x2 75%, 3x2 80%, rest 60


a)  7x2 DL - first pull to knees, pause 1-2s.  Straight into a clean pull.   reset after each rep and rest 90
b)  7 sets bench 2x5, 5x3- find 3RM in sets 5-6-7, use first sets to warm up (ie, my set 1 would be at 185-205)


20 minutes

a)  gymnastics work - 45-60s free standing HS
b)  3 reps (5 strict TTR + 1MU, reset after each MU), rest 30-45

TESTING...20130611 Tues

suggest using knee sleeves for squats, belt is necessary for a heavy walkout and optional only for the last few attempts...do not use the belt early.  mob ankles and hips good before starting

warm up
5x1 3 pos snatch (hi-hang, hang, lo-hang + pause at knees) - no higher than 95#/65#

5x2 HC - EMOM (1hhc + 1hc is good) < 70%

20 mins for 1RM HBBS - try walkout set suggested on outlaw ----USE BELT FOR THIS

10 mins for 3RM weighted pullup

4 rounds...
a) 20 burpees, rest 30-45s
b) 10 Tempo GHD situps (3s up, 3s down), rest 30-45
c)  10 weighted hip extensions, rest 1m-1m30s


extra:

4x250m row, rest 1:1

TESTING.....20130610 Monday

Warm up:
HHS + HS

*12 mins for max standing press

*12 minutes for max thruster (from rack)


7x2 HHS, EMOM - perfect...no more than 70%


*1 mile for time
rest 3 minutes, then

Helen-ish
100 DU
21 KBS
12 PU

Saturday

Warm up
Hhs and hs

2 bars.  1 loaded 95# and the other at working weight.  7x1 - 1 high hang at light weight...rest 30 then 1 hang at rx %. Rest 60-90

2x70%.  2x80%.  2x85%.  1x90%

HS

Same reps HC+SJ

Fs.  5x3 bounce first.  Then pause 3s on next 2.  80% ish.

Wod...see outlaw

20130607 fri

3x2 hhs with 3s hold at bottom
3x2 hs with 3s hold at bottom

a)  6x3 banded dl.  55% bar +20% band.  Reset each rep.  Rest 60
b)  6x3 benchpress. Rest 60

a)  4X5 weighted pullups
b)  45# bb back rack duck walk. 8 forward-8back.  Slow and keep torso vertical

a)  3x15 ghd sit up
b)  3x10 ghd hip extension.  Slow snake style

20130605 Wednesday

Warm up - very light
3x2 HHS
3x2 HS from knees

7x2 HC+SJ (60-80%) w/ 3 second pause at knees, rest 60

2 waves 7-5-3 HBBS.  rest 60

a) 5x2 first pull + hold at knees
b) 5x3 pendlay row

Conditioning (outlaw)
3 rounds for total working time of:
50 Double-Unders
20 UB HSPU (reg standard)
15 UB TTB
Rest 1:3

20130604 Tuesday

warm up:
HHS 4x2 @ 45-65#

HPS - 5x2 @ 70%
HPC+PJ - 5x2 @ 70%


a)  BB windmill 5x3 each arm
b)  free standing HS practice (60 sec)
c)  5x5 butterfly pullups - fast w/ small kip



run 5k

Monday 20130603

Warm up - very light
3x3 HHS
3x3 HS from knees

7x2 HS (50-70%) w/ 3 second pause at knees, rest 60

a)  5x2 snatch DL w/ 3s pause at knees...perfect, rest 45
b)  5x3  HBBS w/5s pause, no sleeves @ 50-60%, rest 60

Cond:
run 7x200, rest 1:1.5 (work;rest)

Midline:
a)  tempo GHD (3s down, 3s up) 3x10
b)  hip ext 3x15

extra credit:
split DB press 3x5
bent row, 3x5