20140101.Wednesday

Warm up- stay under 55%
4x1 clean complex
MC + HHC + PJ

Barbell:

6x2 LHC + SJ at 80%, rest 60

2 minute clean efficiency test - CnJ
set at 70%, score is total makes less total misses.

Strength
a)  4x5 single leg RDL
b)  3x8 OH lateral raises
c)  4x5 pendlay row

Conditioning:
do something light, long and go 90%.  ie cindy/barbara

20131231.Tuesday

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

Barbell:

6x2 LHS at 80%, rest 60

2 minute snatch efficiency test
set at 70%, score is total makes less total misses.

Strength:
a)  5x3 bench at 85%
b)  5x3 weighted pullup at 85% (thereabout)

Conditioning: row 2k

gymnastics:
10 min FS HSPU practice, 5 hollow rocks every 3 attempts

20131230.Monday

Last real workout before deloading for testing on Saturday...Next cycle will start the following Monday at Anchored S&C focusing on FS and cleans.

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

Barbell: this is changed for deloading...LOW TO HIGH

5x1 3 pos snatch (low to high).  70%, rest 60-90 - use straps
5x1 3 pos clean + jerk (low to high).  70%, rest 60-90

HBBS:
3 waves,  7-5-3

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

Conditioning:
10x100m, rest 30-45s

20131228.Saturday

1RM snatch
1RM CnJ

HBBS
7/5/3 for 3 waves



Cond:  See outlaw 131226

5 rounds of:

2:30 to complete-

15 Deadlifts 135/95#
1 set – ME UB Muscle-Ups (if you cannot do a set of more than 4 UB reps, try to maintain 5 reps every round)

*Rest the remainder of the 2:00.

20131227.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%, 1x90%

3x1 Muscle clean
5x1 power cnj - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

squats
b) 5x3 pause FS, up to 70% (keep it light)

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

20131226.Thursday

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

Barbell:
7x1 Snatch 1st Pull + 3 sec pause + HC + 3 sec pause + HC, 80% rest 60-90, straps ok
3x2 Snatch Pulls, straps ok

HBBS
2 waves
5-3-2
Then...1x15

Cond:

5 rounds for total time of:

15 6″ Target Burpees (absolutely as fast as possible)
20 UB Wall Balls 20/14

Rest 1:00 after each round

131224.Tuesday

Warm up -
row at 90-95%
250m, rest 60
500m, rest 60
250m

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

Barbell:
7x1 Snatch 1st Pull + 3 sec pause + HS + 3 sec pause + HS, 80% rest 60-90, straps ok
3x2 Snatch Pulls, straps ok

Strength 1:
a) 3x8 bent rows, AHAP - rest 45-60
b) 3x8 weighted dips, AHAP - rest 45-60
c) 3x8 pull up at AHAP, rest 60

Strength 2:
a)  4x6 bulgarian split squat
b)  3x10 OH lateral raises
c)  4x6 bent reverse flies

EXTRA:
7 min HS practice.  5 hollow rocks every 3 attempts

20131223.Monday

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

Barbell: Quick pause at each position before executing the lift.  Hip, above knee, below knee

6x1 3 pos snatch (high to low).  70-75%, rest 60-90 - use straps
6x1 3 pos clean + jerk (high to low).  70-75%, rest 60-90

HBBS:
3 waves,  7-5-3

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

Conditioning: TBD

20131221.Saturday

1RM Snatch
1RM CnJ

HBBS:
3 waves, 7-5-3

Cond: see Outlaw 131217
AMRAP in 10 min:
5 Push Press (185/125) *must start on ground
15 burpees to plate
200m run

Extra:
4x50' prowler

20131220.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%, 1x90%

3x1 Muscle clean
5x1 power cnj - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

squats
b) 5x3 pause FS, up to 70% (keep it light)

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

20131219.Thursday

Rest Day.

PT, stretch, relax.  We will likely post the next 2 weeks of programming in advance so be aware of the date.  As always, please email/text/comment with questions.  D-D-Deloading begins on Jan 30....

http://breakingmuscle.com/olympic-weightlifting/weightlifting-straps-review-part-2-my-top-4-favorite-brands

http://www.amazon.com/Exercise-Mini-Bands-Loop-Blue/dp/B00032QBIU/ref=sr_1_1?s=exercise-and-fitness&ie=UTF8&qid=1387439522&sr=1-1
medium or heavy

20131218.Wednesday

Warm up -
run 4x100m striders

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

3x1 - HHC + HC + SJ

Barbell:
8x1 Clean 1st Pull + 2 sec pause + HC + HC + SJ, 80% rest 60-90
3x2 Clean Pulls, straps ok

HBBS:
3 waves 

7-5-3

5-3-2

5-3-2

Strength:

a)  3x ME strict parallette HSPU + ME kipping parallette HSPU

b)  3x12 supine ring row

Conditioning: see outlaw 131216
“Framanda” - for time
21 Thrusters 95/65#
9 Muscle-Ups
15 Thrusters 95/65#
7 Muscle-Ups
9 Thrusters 95/65#
5 Muscle-Ups

20131217.Tuesday

Warm up -
row at 90-95%
250m, rest 60
500m, rest 60
250m

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

Barbell:
8x1 Snatch 1st Pull + 2 sec pause + HS + HS, 80% rest 60-90, straps ok
3x2 Snatch Pulls, straps ok

Strength 1:
a) 4x6 bent rows, AHAP - rest 45-60
b) 4x6 weighted dips, AHAP - rest 45-60
c) 4x6 pull up at AHAP, rest 60

Strength 2:
a)  3x8 bulgarian split squat
b)  3x10 OH lateral raises
c)  3x8 bent reverse flies

EXTRA:
7 min HS practice.  5 hollow rocks every 3 attempts

20131216.Monday

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

Barbell: Quick pause at each position before executing the lift.  Hip, above knee, below knee

6x1 3 pos snatch (high to low).  70-75%, rest 60-90 - use straps
6x1 3 pos clean + jerk (high to low).  70-75%, rest 60-90

HBBS:
3 waves,  7-5-3

Conditioning: 

See outlaw 131210
12 minute AMRAP of:

50 Double Unders
20 TTB
10 Power Clean & Push Jerks 135/95#

20131214.Saturday

1RM Snatch
1RM CnJ

HBBS:
3 waves, 7-5-3

20131213.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%, 1x90%

3x1 Muscle clean
5x1 power cnj - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

strength:
a) 3x5 jumping good morning
b) 3x3 pause FS, up to 60% (keep it light)

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

extra:  gymnastics
HS touches or ice cream makers. 7 min max

20131211.Wednesday

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

Barbell:
4 min - every twenty seconds (12 total), 1 CnJ at 60-70%
8x1 Clean 1st Pull + reset + clean pull + CnJ, 80% rest 60-90

HBBS:
3 waves, 5-3-2

Strength:
a) 4x5 pendlay row
b) 4x5 seated DB press (no back)

Conditioning - try to get all UB
5 MU
10 HSPU
4 MU
10 HSPU
3 MU
10 HSPU
2 MU
10 HSPU
1 MU

extra:
HS holds and hollow rocks, 7 min
walking band holds and standing one leg band work

20131210.Tuesday

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

Barbell:
4 min - every twenty seconds (12 total), 1 snatch at 60-70%
8x1 Snatch 1st Pull + reset + snatch pull + snatch, 80% rest 60-90, straps ok

FS:  3x3 at 70%

Strength:
a) 3x7 benchpress at 75%, rest 60
b) 3x7 pull up at 75%, rest 60

cond:  rowing intervals - all out efforts. optional: rest an additional 30s between sets where distance increases
4x100m, rest 1:1
3x200m, rest 1:1
2x300m, rest 1:1
1x400m, rest 1:1

EXTRA:  gymnastics
10 minutes - HS shoulder taps - every 3 attempts, do 10 hollow rocks

20131209.Monday

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

Barbell: Quick pause at each position before executing the lift.  Hip, above knee, below knee

5x1 3 pos snatch (high to low).  70-75%, rest 60-90
5x1 3 pos clean + jerk (high to low).  70-75%, rest 60-90

HBBS:
3 waves,  7-5-3

Strength:

a)  3xME parallette HSPU, rest 30

b)  3x12 ring rows, rest 30

Conditioning: 

See outlaw 131209
4 RFT

25 WB
10 PS 115/75#

Rest 1 min between rounds

20131207.Saturday

15 min to find 1rm snatch

15 min to find 1rm cnj

HBBS:  3 waves 7-5-3

Cond tbd

20131206.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%, 1x90%

3x1 Muscle clean
5x1 power cnj - slight pause. rest 60-90 (more is ok)
1x75%, 1x80%, 2x85%, 1x90%

strength:
a) 4x5 pendlay row
b) 4x3 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)

20131205.Thursday

http://www.jtsstrength.com/articles/2013/12/04/4-ways-fix-lifts/

Rest day - light 2k row if anything...

20131204.Wednesday

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

Barbell:
6x1 HHS. heavy but perfect.  EMOM - straps ok
4x1 1st pull + reset + snatch pull.  as needed - straps ok

6x1 HHC + SJ.  heavy but perfect.  EMOM
4x1 1st pull + reset + clean pull.  as needed - straps ok

HBBS:
3 waves - 7,5,3

Cond:
For time:
10 WB
10 burpees
9 WB
9 burpees
...
1 WB
1 burpee

rest 60 sec

For time:
100 DU

20131203.Tuesday

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

Barbell:
5x1 2 HS + SB.  up to 80%, rest 60-90.  NO straps

5x1 2 HC + PJ + SJ.  up to 80%, rest 60-90.  NO straps

Thrusters:  not maximal, use this to get a feel for the movement.
2 waves, each set is UB.  do not stop at the shoulders before descending - if you do, you're going too heavy. OK to rest with the bar overhead if needed.
5-3-2 

Strength:
a) 5x3 benchpress at 85%, rest 45
b) 5x3 pull up at 85%, rest 45

cond:
7x200m, rest 1:1

EXTRA:  gymnastics
10 minutes - HS walking/HSPU/etc - every 3 attempts, do 5 TTB

20131202.Monday

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

Cleans:

5x1 3 pos snatch (high to low).  70-75%, rest 60-90
5x1 3 pos clean + jerk (high to low).  70-75%, rest 60-90

HBBS:
3 waves,  7-5-3

Strength

a)  3xME parallette HSPU, rest 30

b)  3x12 ring rows, rest 30

Conditioning:  see outlaw 131127...

12 minute AMRAP
250m Row
10 Front Rack BB Stepups 20″ (5l/5r) 135/95#
5 Bar Muscle-Ups

20131130.Saturday

Work up to a heavy snatch

Work up to a heavy CnJ

Gymnastics practice