BBG: 1) 5X3 Pause Clean (3 sec pause at knee)
Strength:
2A) Deadlift 65X5, 75X5, 85X5, R60 2B) 3XME T2B in :45 (go for as large an unbroken set as possible)
Conditioning:
3) 10" AMRAP: 10 Power CJ (135/95) 10 T2B
Competition:
4A) 3X8 Glute-ham raises (weighted if possible) 4B) 3X1:00 HS hold (freestanding)
BBG: 1) 5X3 Pause Snatch (3 sec. pause at knee)
Strength:
2A) Press: 65X5, 75X5, 85XME, R60***
***Add 5-10 pounds to your 1RM Press, and calculate a new training max for this mesocycle (4 weeks)
2B) 3XME C2B Pull-up in :45 seconds, R60
Conditioning:
3) 3 rounds for time: 25 Burpees 50 WBS
Strength: 1A) Squat 40X5, 50X5, 60X5, R90 1B) Strict HSPU 3X10 (in unbroken sets of 3-5 reps), R90
Conditioning:
Complete as many rounds and repetitions as possible in 14 minutes of:
800m run 50 toes-to-bars 40 wall-ball shots 30 cleans (135/95/or 50%) 20 muscle-ups/ or pull-ups
Competition:
3A) Back Extensions 3X10 3B) 3XME HS Walk for distance and form
BBG: 1) Jerk 3X5@80% of 5RM
Strength:
2A) Bench 40X5, 50X5, 60X5, R60 2B) Strict Pull-up 3X10, R60
Conditioning:
3) 8" AMRAP:
10 Power Clean@50% of 1RM Clean 15 Box J 15 Power Clean 15 Box J 20 Power Clean 15 Box J 25 Power Clean 15 Box J....
Competition:
4A) Ring Dip 3X10 4B) GHD Sit-up 3X20
BBG: 1) 3X5 Clean from Power Position@70%
Strength:
2A) Deadlift 40X5, 50X5, 60X5, R60 2B) 3X10 Toes-to-bar, R60
Conditioning:
Every 3 minutes for as long as possible complete:
From 0:00-3:00 2 rounds of: 10 overhead squats 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats 12 chest-to-bar pull-ups From 6:00-9:00 2 rounds of: 14 overhead squats 14 chest-to-bar pull-ups Etc., following same pattern until you fail to complete both rounds
Competition:
4A) 3X10 Glute-ham raises, RAN 4B) 3XME HS Walk, for form and distance, RAN
Olympic: 1) 3X5 Snatch from power-position@70%
Strength:
2A) Press: 40X5, 50X5, 60X5, R60
2B) Chest-to-bar pull-up or progression: 3X10, R60
Conditioning:
3) 10" AMRAP:
30 Double-unders
15 Power Snatches (75/55)
Competition:
4)Alternating EMOM for 14 minutes:
Even minutes, starting with 0:00: 3 Muscle-ups or progression
Odd minutes, starting with 1:00: 30 Double-unders
5) L-sit on parallettes: Accumulate as much time as possible in 5 minutes.
Strength: 1A) Back Squat 75X5, 85X5, 95XME, R90 1B) 3XME strict HSPU + Kipping HSPU, R90
Conditioning:
2) 7" AMRAP: 3 Clean and Jerks (any style) 3 Toes-to-bar 6 CJ 6 T2B 9/9, 12/12, 15/15...
Competition:
3A) 3X10 Back extensions (weighted, if possible, medium heavy) 3B) 3XME HS Walk
BBG: 1) Find a 5RM Jerk
Strength:
2A) Bench Press 75X5, 85X3, 95XME, R60 2B) 3X8 Weighted pull-up/Muscle-up transition, R60
Conditioning:
3) 12" AMRAP: 150 WBS 90 Dubs 30 Muscle-ups
Competition:
4A) 3X10 Ring Dip 4B) 3X40 second L-sit
BBG: Find a 1RM of the complex:
1) 3-position Clean (floor, hang, power position) + 2FS
Strength:
2A) Deadlift 75X5, 85X3, 95XME, R60 2B) 3XME Toes-to-bar, R60
Conditioning:
3) 10" AMRAP:
5 Shoulder-to-overhead (115/95 10 Deadlifts (115/95) 15 Box Jump
Competition:
4A) 3X10 Glute-ham raises, RAN 4B) 3X1:00 Free standing HS hold
1) Snatch: 60X4, 70X4, (80X3)32) Clean + Jerk: 60X4+1, 70X4+1, (80X3+1)3 3) Jerk: 70X3, (80X3)3 4) Snatch High-pull: (85X3)2, (90X3)2 6) BS: 60X4, 70X4, (80X3)3 7) RDL: (85X4)4 of 1RM Clean 8) Push-press: 60X4, 65X4, (70X4)2
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