BBG: Find a 1Rm of the complex:
1) 3-Position Clean + 1 Jerk (PP, Hang, Floor)
Strength:
2A) 4X5 Split Press 2B) 4X5 Pendlay Row
Conditioning:
3) For reps:
2" AMRAP of Muscle-ups 6" Amrap of: 50 Dubs 15 Burpees 2" AMRAP of Muscle-ups
150420: Let the Gains Begin
BBG: Find a 1RM of the complex:
1 Snatch + 3 Snatch-grip Push-press
Strength:
Back Squat 6X6 @ 70%
Conditioning:
21-15-9:
Barbell Turkish Get-up Sotts Press
150417: Farmers and Waiters
Strength: Back Squat 4X3@80%
Conditioning:
20" AMRAP: 400m Farmer's Carry (Max weight in each arm using barbell, axle bars or kettle bells) *** 20 OHWL Steps with plate overhead (45/25lbs)
*** 10 Burpees penalty each time you have to set down the barbell (30 burpees max each round; i.e. if you drop the barbell a fourth time, just rest and keep going)
150415: Dub-a-Dub
Strength: Back Squat 5X3@75%
BBG:
10 minutes to fing a 3RM touch-and-go Power Snatch
10 minutes to find a 3RM touch-and-go Power Clean and Power Jerk
Conditioning:
For time:
75 Double-unders
50 Burpees
25 Hang Power Snatch
50 Burpees
75 Double-unders
140414:
BBG:
Find a 3RM Clean at Power Position + 1 Jerk
Strength:
2A) 3X10 Split Press
2B) 3X8 Pendlay row
Conditioning:
12-8-4
TGU
Muscle-up
140413: Transition Week
BBG: Find a 3RM Snatch from Power Position
Strength:
Back Squat 5X3@70%
Conditioning:
3 rounds for reps:
1" ME Rope Climbs 30 sec. rest 1" ME HSPU 30 sec. rest 1" ME Double-unders 30 sec. rest
140410: 1RM Deadlift
Skill:
1) Tabata Double-unders
Strength:
2) Find a 1RM Deadlift
150408: 1RM CJ
BBG: 1) Find a 1RM Clean and Jerk
Strength:
2) Find a 1RM Bench Press
Conditioning/Strength/Skill:
3) Run 1 Mile for time
or...
Find a 1RM Weighted Pull-up
or...
30 Muscle-ups for time.
or...
Go for your first muscle-ups, 10" time cap.
150407: 1RM Squat Test
BBG: 1) Find a Back Squat 1RM
Strength:
2) Find a 3RM Barbell Turkish Get-up
150406: Test Week
BBG: 1) Find a Snatch 1RM
Strength:
2) Find a Press 1RM
Conditioning:
3) “Helen”
3 rounds for time: 400m run 21 KBS 12 Pull-ups
