BBG: 1) 12 minutes to find a 1RM of the complex:
2 Clean-pulls + 1 Clean and Jerk
Strength:
2) BS: 1X8@65, 1X8@70, 1X6@80, 1X6@85,
3) FS: 1X5@60, 5X70, 5X75, 5X80
Conditioning:
4) 4 rounds, each for time:
800m run
Rest 1:1
150601: 2-Position Hang Snatch
BBG: 1) 12 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2" from floor- to the hang at the top of the knees).
Strength:
3a) 5X2 Snatch First Pull (top of knee) - heavier then last week
3b) 5x5 Pendlay Row - heaviest possible
Conditioning: 7 rounds for total reps of:
2 minute AMRAP of-
30 Double-Unders
ME Muscle-Ups (7 rep cap, or ME Pull-ups, 12 rep cap)
ME Burpees
*Rest 1 minute.
150530: Finish Him!
BBG: 15 minutes to Snatch max
15 minutes to CJ max
Strength:
10 minutes to 3RM Front Squat
Conditioning:
5 Muscle-ups (If you cannot do muscle-ups, perform a hang clean to thruster instead @50% of 1RM CJ)
10 Burpee Box Jumps
200m run
9 Muscle-ups
18 Burpee box jump
200m run
12 Muscle-ups
24 Burpee box jumps
200m run
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
2A) FS: 60x5, 65x5, 70x5x2 2B) 4X8 Close-grip Bench, 2 second pause at chest, (hands about 12" apart), AHAP
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.
