150529: Work and Rest

Competition: You'll need to arrive early by at least 30 minutes to complete this work. 45 minutes would be optimal.

Hang Snatch: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed.

Hang Clean and Jerk: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.

Strength:

1) HBBS: 1X10@60%, 1X8@70%, 1X8@75%, 1X8@80%

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% 

2b) 4X8 Close Grip Bench Press (hands 12″ apart) – heavier than last week

3a) 3X5 Strict Weighted Pullups, heaviest possible

3b) 3X10 Good Morning

150527: Power Everything

BBG: 1) 10 minutes to establish a 3rm Hang Power Snatch from power position 2) 10 minutes to establish a 3rm Hang Power Clean from power position

3) 10 minutes to work to a heavy but not maximal Jerk triple (from rack or blocks).

Strength:

4a) 5X2 Pause Clean First Pull (5 sec. pause at knee) – heaviest possible 4b) 5X5 Push Press – heaviest possible

Conditioning:

5) Optional:

1 mile run or 2K row, for time.

150526: 2RM Pause CJ

BBG1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk 

Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.

Strength:

2) HBBS: 1X10@60%, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80% -

3) Front Squat: 1X5@60%, 1X5@70%, 2X5@75% - rest 90 sec.

Conditioning: 15 minutes max distance (Partner) Sled Drag 

Every 3 minutes, beginning at 3:00, 20 Burpees (basically, drop wherever you are).

  

150525: 3RM Pause Snatch

BBG: 1) 15 minutes to establish a 3RM Pause Snatch (pause three counts at the bottom of the knee).

Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.

Strength:

2A) 5X2 Snatch First Pull (top of knee) - absolute heaviest possible

2B) 5x5 Bent Over Row (straps should be used) - heaviest possible

Note: Make absolutely sure that every portion of the First Pulls perfectly mimics the bar track of your Snatch.

Conditioning:

5 rounds for reps of:

20 sec. ME Push Press (115/95)

10 sec. Rest

20 sec. ME C2B Pull-ups

10 sec. Rest

20 sec. ME Burpees

10 sec. Rest

20 sec ME Burpees

10 sec. Rest

150523: Max Out

BBG: Snatch Max

CJ Max

Strength:

Find a 3RM FS

Conditioning:

9-7-5

Muscle-ups

Snatches (135/95)

150522: Cardio Don't Make You Strong

Strength: 1) BS: 60x10, 65x8, 70x8, 75x8

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2A) FS: 60x5, 65x5, 70x5x2 2B) 4X8 Close-grip Bench, 2 second pause at chest, (hands about 12" apart), AHAP

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3A) 3XME Strict pull-up 3B) 3X10 Good Morning

Competition:

You'll need to show up at least half an hour before class to complete this work. 45 minutes and you'll have plenty of time. Welcome to the grinder.

1) 10" to fing a 3RM Snatch from the power position, no misses. Repeat max for 3 sets. Use straps on all sets.

2) 10" to find a 3RM Clean from power position, no misses. Repeat max for 3 sets. No straps, unless you want to break your wrists.

150520: Work and Rest

Competition: 1) 4X:20 Seated hamstring stretch

2) 2X 1:00 Hands and feet hollow hold

3) 2X :30 Thirty degree Handstand hold

4) 3X6 Bar lever descents, 10 second decent

BBG:

1) 10" to find a 3RM touch-and-go Power Snatch 2) 10" to find a 3RM touch-and-go Power Clean 3) 10" to find a 3RM Jerk (split)

Strength:

4A) 4X5 Behind-the-neck Push-press, AHAP 4B) 3X4 Hang Clean Pull (no elbow bend) @ 110% of 1RM CJ

Conditioning:

By this time, an hour would have elapsed. If you wish to continue:

5) (Optional) 10X100m sprint, rest the time it takes to walk back to the starting line.

Start at 80% PRE, working to ALL OUT by 3rd or 4th repeat.

150519: Hatch

Competition: Flexibility

Thoracic Spine Barbell Stretch 4x0:20

Skills and Drills

3x 10 Arch to Hollow Roll + V-Up, alternating sides

BBG:

1) Find a 1RM of the complex:

3-position clean + 1 Jerk

Strength:

2) BS: 

60X10X1

70X8X1

75X6X1

80X4X1

3) FS:

60X5X1

70X5X3

Conditioning:

10" AMRAP:

Partner sled drag

150518: And With Every Peak, A Valley

New cycle begins today. This one is going to last 13 weeks. We are squatting on Tuesdays, Fridays, and Saturdays. Don't miss those days. Today we climb the rope, so bring some long socks or pants.

Competition:

To be completed before class, outside, if possible. Or, at home. You may also complete this work after class, but in my experience, it is harder to muster the motivation if you wait.

Flexibility Box Shoulder Stretch 4×0:20

Static Shaping 2×0:30 Inverted Hollow Hold on Bar photo 1

Skills and Drills 3×6 SLOW Chest to Rings Pull-Ups 1331

Spend 5:00-10:00 Working on Handstand Hold on Floor without moving your hands

BBG:

1) Find a 1RM of the complex:

3-position Snatch (floor, hang, hip)

If you miss. Go down 10% and complete 3X1 of the complex, time permitting

Strength:

2A) 4X3 Hang Snatch High-pull @ 110% of #1, R45 2B) 4X8 Pendlay row, AHAP, R45

Conditioning:

2" AMRAP: ME Rope climb 3" AMRAP: 15 Burpees + 30 dubs 2" ME Rope climb 3" AMRAP: 15 Burpees + 30 dubs 2" ME Rope climb

or...

With a partner, for total rope reps:

2 rounds:

3" Rope Climb/Burpees While P1 climbs rope, P2 does burpees 3" Rope Climb/Dubs

150515: Money in the Bank

BBG: 1) EMOM for 5 minutes:

2 Hang cleans @ 70%

Strength:

2) Find a 1RM Back Squat

70X3, 80X2, 90X1, 95X1, Walkout, Max