BBG: 1) Find a 2RM Snatch
Strength:
2A) Press 55X5, 65X3, 75X3, 85X3+, R60
2B) 4X5 Strict Pull-up + ME Kipping Pull-up, R60
Conditioning:
3) 4 rounds:
1" ME Lateral Burpees over the bar
1" ME Thrusters (105/75)
1" rest
150313: 15.3
Strength:
1A) Back Squat 50X5, 60X5, 70X5, 80X5+, R90
1B) 4XME Strict HSPU + Kipping HSPU
Conditioning:
2) 15.3
14" AMRAP:
7 Muscle-ups/ or 7 Chest-to-bar Pull-ups
50 WBS
100 Dubs
Alternate Workout:
***If competing Saturday.***
1A) Same
1B) 4X10 Arch/Hollow Swing on rings (holding false grip if possible)
2) At a conversational pace:
10 minutes Double-under practice
Should be conversational. Do not push so hard that you are breathing heavy and cannot carry on a conversation.
150311: It Takes Skill
BBG:
1) Find a 1RM Jerk
Strength:
2A) Bench 50X5, 60X5, 70X5, 80X5+, R60
2B) 4X3 Strict Weighted Pull-up, R60
Conditioning:
3) 12" AMRAP:
20 Front Squat@55%
20 Box Jumps
15 Front Squats
20 Box Jumps
10 Front Squat
20 Box Jumps
5 Front squat
20 Box Jumps
150910: Deadlift and Cleans
BBG:
1) Find a 3RM Clean
Strength:
2A) Deadlift 50X5, 60X5, 70X5, 80XME, R60
2B) 4X10 Strict Toes-to-bar
Conditioning:
3) 5 Rounds:
:30 Power Clean and Push Jerk@70%
:30 rest
:30 Dubs
:30 rest
150309: 300
BBG: 1) Find a 3RM Snatch
Strength:
2A) Press 50X5, 60X5, 70X5, 80X5
2B) 4X5 Strict pull-up + ME UB Kipping Pull-up, R60
Conditioning:
12 minute AMRAP:
100 Wall-ball-shots 100 Double-unders 100 Burpees
Strategy and Tips for "15.2" aka "14.2"
Below is a link to the strategy video. Please note that the workout of the day on the strategy page includes your warm-up!!! Be prepared to execute this warm-up 45-30 minutes before your heat time, as it will prepare you best for the workout. The Snatches will get your CNS ready, and the rounds of OHS and pull-ups will get the rest of your body prepared for the task to come. DO NOT skip the warm-up, thinking that you need to save energy for the workout!!! You will need to break a sweat before the workout starts, and it will be a great opportunity to figure out your pacing and rhythm. Not many of you have 5 UB Butterfly chest-to-bar pull-ups. I highly recommend that if you do not have the five UB C2BPU, that you go singles THE ENTIRE WORKOUT. Later on in the strategy video, an athlete demonstrates what these singles will look like.
I cannot stress this enough: BE PREPARED AND DO THE WARM-UP WITH PLENTY OF TIME TO SPARE BEFORE YOUR HEAT! YOU SHOULD START THE WARM-UP 45-30 MINUTES BEFORE THE START OF YOUR HEAT!!! You should time your warm-up so that you have about 5-10 minutes between your last round on the warm-up and the start of your heat.
Voila: STRATEGY AND WARM-UP FOR 14.2
150306: Intervals, Maybe, Not Really
Strength:
1A) Back Squat 40X5, 50X5, 60X5, R90
1B) 3X12 HSPU, R90
Conditioning:
Compare to: 150203
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
(95/65lbs)
150304: Thruster Intervals
BBG:
1) 5X3 Jerk @ 80% of 3RM
Strength:
2A) 4X5 strict weighted pull-up, R60
2B) Bench 40X5, 50X5, 60X5, R60
Conditioning:
3A) 5 rounds:
30sec thrusters
30 sec rest
30 sec Dubs
30 sec rest
Rest 1:00
Then:
3B) 2:00 AMRAP of Chest-to-bar pull-ups
Competition:
4) Sub 5:00 AMRAP of Muscle-ups for pull-ups
150303: 5 Minute KB Snatch Test
BBG:
1) 5X3 Pause Clean @ 80% of 3RM
Strength:
2A) Deadlift 40X5, 50X5, 60X5, R60
2B) 4XME Toes-to-bar
Conditioning:
5" AMRAP:
KB Snatches (55/35)
Competition:
4A) 3X8 Glute-ham raises, unweighted
4B) 3X10 Shoulder taps
150302: Deload 2
BBG:
1) 5X3 Pause Snatch@80% of 3RM
Strength:
2A) Press: 40X5, 50X5, 60X5, R60
2B) 4X10 Kipping Chest-to-bar pull-ups, R60
Conditioning:
3) 3 rounds:
50 Double-unders
50 WBS
Compare to: 150216
Competition:
4A) 3X10 Banded muscle-up
4B) 3X15 GHD sit-up