20140109.Thursday

Rest Day.

http://www.jtsstrength.com.php53-2.ord1-1.websitetestlink.com/articles/2014/01/08/problem-strength-conditioning/

20140108.Wednesday

We're officially in preseason and will  spend the next 8 weeks training for the open.  Lots of conditioning to go along with a FS cycle. Oly lifting will have a larger emphasis on TnG, power reps

Warm up:
6x100m strider, rest 30-45 sec

Barbell - work up to a weight you are certain can be hit for all three sets.  do not increase weight during the 3 sets.  NO STRAPS
3x1 PS + HPS + LHPS, up to 75% of PS
3x1 PC + HPC + LHPC + PJ, up to 75% of PC

FS:  7-5-3, 2 waves

Strength:
a)  3x8 benchpress
b)  3x8 RDL

Cond:
make up one that you missed

PT:
3x12 light lateral raise
3x10 banded shuffle

20140107.Tuesday

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

Barbell:
4x2 LHS, 80% rest 60
4x2 LHC, 80% rest 60

Strength:
a) 4x5 pendlay row
b) 4x ME strict + ME kipping HSPU

Conditioning:  Outlaw

7 rounds

60s Wall balls
20s Box jumps
40s rest

20140106.Monday

Warm up:
2x2 MS
3x1 HHS + LHS + SB

Barbell:
6x3 HS from knee, 70%.  rest 45-60
6x3 HC + PJ from knee, 70%.  rest 45-60

Strength:
a) 3x8 Bulgarian Split Squat (each leg)
b) 3x6 Weighted Pull up

Conditioning:  Outlaw 140106

10 minutes to complete-

4 rounds of:
10 Shoulder to Overhead 135/95#
20 TTB
50 Double-Unders
With the remainder of the 10 minutes-

AMRAP of:
Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)

20140105.Sunday

Work up to a heavy 1RM DL

Conditioning:  Outlaw 130104

14 Power Snatches 115/75#
14 Step-Down Box Jumps 30/24″
14 Power Snatches 115/75#
14 Step-Down Box Jumps 30/24″
7 Muscle-Ups
7 Power Snatches 165/105#
7 Step-Down Box Jumps 30/24″
7 Power Snatches 165/105#
7 Step-Down Box Jumps 30/24″
14 Muscle-Ups

20140104.Saturday

http://online.wsj.com/news/articles/SB10001424052702303290904579278421051786270?mod=trending_now_2

12 minutes to find a heavy snatch
12 minutes to find a heavy cnj

Work up to a 1rm hbbs

Cond: tbd

20140103.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%

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

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