20140401.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

Conditioning:
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pull-ups

Gymnastics:

a) 3x3 attempts FSHS

b) 3xME Lsit hold (rings or paralletes)

20140331.Monday

Back by popular demand, 7-5-3 "waves" squatting.  most days will be 3 waves

• Each wave consists of 3 sets 7 reps - 5 reps - 3 reps
• Each set should be heavier than the last then, reset for the next 
• example 2 waves:  135, 150, 160 - 150, 165, 175

Warm up:
8x100m striders, rest 1:2

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

Snatch:

6x1 3 pos snatch.  heavy but perfect, 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

20140328.Friday

The last open workout - have fun with it!  Strategy to follow...

14.5

BBG
5x2 tall snatch, rest 60
5x2 tall clean, rest 60

Gymnastics:
10 minutes HS walk practice - figure 8s. 5 hollow rocks for every 3 attempts

Midline:
a) 4x12 GH sit ups
b) 4x8 GH raise

PT:
3x10 band shuffle
3x10 band pull apart
3x8 lateral shoulder raise

20140326.Wednesday

Taken from outlaw

Warmup
5x2 tall snatch

BBG
1) EMOM for 5:00 – 2 Power Snatches @ heaviest possible (all sets).
2) EMOM for 5:00 – 1 Power Clean & Push Jerk @ heaviest possible (all sets)

Conditioning
For time:
Run 800m
40 HSPU (regionals standard)
40 KBS 32/24kg
Run 800m

10 minutes ankle mob

10 minutes total band PT on odds, stretch evens

20140325.Tuesday

BBG
1) 7x1 HC from blocks- work to a max for the day, rest 90 sec.
2) 3x2 HC from blocks at 80% of (1)
3) 4x2 SJ from blocks

Strength:
a) 3x8 weighted pull ups
b) 3x8 weighted dips

Cond:
4 rounds
row 250
7 HSPU (6/4 deficit)
rest 1 min

20140324.Monday

BBG
1) 7x1 HS from blocks- work to a max for the day, rest 90 sec.
2) 3x2 HS from blocks at 80% of (1)

HBBS:
5x5 90% of 5RM

Strength/conditioning
4 rounds
9 thrusters  135/95
12 burpee over bar
15 supine ring row
rest 45

20140322.Saturday

1rm snatch
1rm CnJ

3x3 HBBS w/ 3 sec pause

Accessory work -

20140321.Friday

 Warm up:
2x400m jog

Midline:
a) 4x12 GH sit ups
b) 4x8 GH raise

Open 14.4
Strategy - This will leave you with approximately 2 mins of MUps.  Alter the times as needed but keep in mind how long it took them at the demo

60 cals - 2:30 - 50s/20cal
50 TTB - 3:20 - 20s/5reps
40 WB -  2:00 - 30s/10reps *might be a bit longer but time can be made up on cleans
30 cleans - 4:00 - 45s/5 reps
Mups

panchik/bridges
row - 2:00/2:30
TTB - 2:15/2:00
WB - 1:40/1:30
Cleans - 2:20/2:20

BBG
5x2 tall snatch, rest 60
5x2 tall clean, rest 60

Gymnastics:
10 minutes HS walk practice - figure 8s. 5 hollow rocks for every 3 attempts

Midline:
a) 4x12 GH sit ups
b) 4x8 GH raise

PT:
3x10 band shuffle
3x10 band pull apart
3x8 lateral shoulder raise

20140319.Wednesday

BBG
1) EMOM for 5:00 – 3 Power Snatches @ heaviest possible (all sets).
2) EMOM for 5:00 – 2 Power Clean & Push Jerks @ heaviest possible (all sets)

HBBS:

5x3 CAT squats, moderately heavy and perfect

Strength:

a) 3x3 weighted pull up

b) 3x8 weighted dip

Conditioning
For time:
20 Thrusters 95/65#
250′ Shuttle Run (50′ sections)
30 V-Ups
15 Thrusters 135/95#
250′ Shuttle Run (50′ sections)
30 V-Ups
10 Thrusters 155/105#
250′ Shuttle Run (50′ sections)
30 V-Ups

*V-Up Demo Video

20140318.Tuesday

BBG
1) 6X1 HHC + HC at 80%, rest 90 sec.  NO JERK
2) 4X2 Split Jerks from boxes, heavy and perfect– rest 90 sec.

Strength - not maximal
a) 3x6 benchpress
b) 3x5 muscle ups

Gymnastics:

practice something (HS and L sit or lever release)

Conditioning - optional
4 rounds of:
10 Deficit HSPU 6/4″
15 TTB
20 6″ Target Burpees
Rest 1:1

20140317.Monday

BBG
1) 6x1 HHS + HS @ 80% – work to a max for the day, rest 90 sec.
2) 3X3 Halting snatch pull (3 count pause at knee, 3 counts at HH) – up to 105% w/ perfect form

HBBS:
1x7 80-85% of 5RM
1x5 90% of 5RM
1x3 90% 3RM

Strength/Skill
1a) 3X60 (seconds) Freestanding HS Hold – rest 90 sec.
2b) 3x15 supine ring row

Optional Conditioning - recommend not doing this or a much lighter version
30 min AMRAP of:
Run 800m
4/3 Muscle-Ups
*Perform this entire piece with HR @ or below 155 BPM. If you don’t have a HR monitor, stop at each transition to test HR.

20140314.Friday

 Warm up:
2x400m jog

Midline:
a) 4x12 GH sit ups
b) 4x8 GH raise


Open 14.3

BBG
5x2 tall snatch, rest 60
5x2 tall clean, rest 60

Gymnastics:
10 minutes HS walk practice - figure 8s. 5 hollow rocks for every 3 attempts

Midline:
a) 4x12 GH sit ups
b) 4x8 GH raise

PT:
3x10 band shuffle
3x10 band pull apart
3x8 lateral shoulder raise

20140312.Wednesday

BBG
1) EMOM for 5:00 – 2 Power Snatches @ 100% of last week plus 5# (that’s 10# total from week 1).
2) EMOM for 5:00 – 2 Power Clean & Push Jerks @ 100% of last week plus 5# (that’s 10# total from week 1).

Conditioning - don't kill yourself on this
4 rounds of:
1:00 ME Step Down Box Jumps 24/20″
1:00 ME Deficit HSPU 6/4″
1:00 ME Muscle-Ups
1:00 Rest

Extra:

a) 3x3 pause HBBS 3 sec hold at 50%

b) 3x6 bent KB row

20140311.Tuesday

BBG
1) 5X1 Clean from blocks (just above knee) & Jerk – work to a max for the day, rest 90 sec.
2) 4X3 Dip Squats @ 110-120% (of max Jerk) – rest 90 sec. DEMO VIDEO

Strength - not maximal
a) 3x6 benchpress
b) 3x5 muscle ups

Conditioning
3 rounds of:
Row 1k
20 TTB
Rest 2:1 (that’s half the length of the interval)

Gymnastics:

practice something (HS + L sit or lever release)

20140310.Monday

BBG
1) 7X1 Snatch from blocks (just above knee) – work to a max for the day, rest 90 sec.
2) 3X3 Halting snatch pull (3 count pause at knee, 3 counts at HH) – heaviest w/ perfect form

HBBS:
2x7 80-85% of 5RM
1x5 90% of 5RM
1x3 90% 3RM

Strength/Skill
1a) 3X60 (seconds) Freestanding HS Hold – rest 90 sec.
2b) 3x15 supine ring row

Conditioning
7 rounds for time of:
15 Wall Balls 20/14#
10 6″ Target Burpees

20140307.Friday

Open 14.2

BBG
5x2 tall snatch, rest 60
5x2 tall clean, rest 60

Conditioning
14.1
10 min AMRAP
30 DU
15 GTO 75/55#

Gymnastics:
10 minutes HS walk practice - figure 8s. 5 hollow rocks for every 3 attempts

Midline:
a) 4x12 GH sit ups
b) 4x8 GH raise

PT:
3x10 band shuffle
3x10 band pull apart
3x8 lateral shoulder raise

20140305.Wednesday

BBG
1) EMOM for 5:00 – 2 Power Snatches @ 100% of last week plus 5#.
2) EMOM for 5:00 – 2 Power Clean & Push Jerks @ 100% of last week plus 5#.

HBBS

2x5 at 90% of monday

Strength

a) 3x8 bent rows

Conditioning - not maximal, maintain steady HR
12 min AMRAP
Row 500m
20 step ups (24/20)
20 WB OR 15 Deadlifts 135/95 - alternate each round

step ups - come to full extension at the top of the box
alternate - odd rounds = WB, even rounds = deadlifts

20140304.Tuesday

BBG
1) 5X1 Clean from blocks (just above knee) & Jerk – work to a max for the day, rest 90 sec.
2) 4X3 Dip Squats @ 110-120% (of max Jerk) – rest 90 sec. DEMO VIDEO

Strength - not maximal
a) 3x6 ring dips
b) 3x6 weighted pull ups
c) 3x3 push press at 5RM

Conditioning
1) 5 rounds for time of:
12 TTB
12 Burpee Box Jumps 24/20″
Rest 1:1 (include rest after final round before beginning #2)
2) 20/15 Muscle-Ups for time.

20140303.Monday

BBG
1) 7X1 Snatch from blocks (just above knee) – work to a max for the day, rest 90 sec.
2) 3X3 Snatch 1st Pull (3 count pause at knee) – 110-120% while maintaining consistent torso angle, rest 90 sec.

HBBS:
4x6 at 90% of 5RM

Strength/Skill
1a) 3X60 (seconds) Freestanding HS Hold – rest 90 sec.

Conditioning
10 rounds for time of:
7 C2B Pullups
7 Thrusters 95/65#