Connectivity: 3 attempts to find a max distance Handstand Walk
BBG:
15" to a 1RM Snatch
15" to a 1RM CJ
Conditioning:
“Nancy”
5 rounds for time:
400m run
15 OHS (95/65)
150710: 3RM Push-press
Connectivity: To be performed before or after class:
1) 3X12 Arch/hollow rolls
2) 3X8 Hips to rings
3) 1X10 Floor Levers + 10 second descent
Strength:
1) 12 minutes to establish a 3RM Push-press
2) BS: 2X5@65, 3X5@70
3) FS: 4X5@60
Conditioning:
5 rounds, each for reps:
2:00 ME Dubs
rest 1:00
150708: KB Snatch Test
Connectivity: 1) 4X:20 Deep Couch Stretch
2) 1X10 Shoulder Passes
3) 3X:20 Chin/toes, :20 Shrug, 20 Shoulder taps, 10 Hip Taps
BBG:
1) EMOM for 5 minutes: 2 Power Snatches @65% of 1RM Snatch
2) EMOM for 5 minutes: 2 Power Clean and Jerks @ 65% of 1RM CJ
Conditioning:
3) For time and Reps:
5:00 KB Snatch test, then, immediately after, run 1 mile for time.
150707: Light Squats
Connectivity: 1) 4X:20/:20off Seated Pike Stretch with Flat back
2) 2X25’ Inch-worm with long 3 second count at top and bottom
3) 3X:40/:20off Arch hold
BBG:
1) Work to a heavy but non-maximal Hi-hang clean + Push Jerk, NO MISSES, NO DROP SETS, PERFECT SETS
Strength:
2) BS: 1X5@65, 70, 75, 80
3) FS: 1X5@60, 3X5@65
Conditioning:
4) 5 rounds for time:
50 Dubs
15 Burpees
5 Power Cleans
150706: Deload Week
Connectivity: 1) Box Shoulder Stretch 4X:20/:20off
2) 2X1:00 Chin/toes HS Hold
3) Spend 5-10 minutes on holding a handstand
BBG:
1) 15 minutes to find a heavy Hi-Hang Snatch (just below PP) NO MISSES, NO DROP SETS, PERFECT FORM
Conditioning:
2) 3 rounds for time:
Run 400m
15 Thrusters (95/115)
15 C2B PU
150704:
Connectivity:1) 3 attempts to find a max distance Handstand Walk. Limit yourself to only three kick-ups.
BBG:
1) Max Snatch
2) Max CJ
Strength:
3) 3RM FS
Conditioning: 3 rounds:
1" Tire Flip
1" rest
1" Rope pull
1" rest
1" Rope waves
1" rest
150703: Strength is Independence
Connectivity: 1) 3X12 Arch/hollow rolls
2) 3X8 Hips to rings
3) 1X10 Floor Levers + 10 second descent
Strength:
3) BS: 1X4@70%, 1X4@75%, 1X4@80%, 1X4@85%, rest 2 minutes
4A) FS: 1X5@60, 1X5@65%, 2X5@70
4B) 4X3 Close grip bench
4A) 3X8 Weighted Pull-up
4B) 3X8 Good Mornings
Competition:
To be completed before class. Allot 30-45 minutes for completion
1) 10 minutes to a 3RM Hang Snatch from bottom of knee, repeat for three sets.
2) 10 minutes to work to a 2RM CJ from bottom of knee, repeat for three sets
150701: Power Everything
Connectivity: 1) 4X:20 Deep Couch Stretch
2) 1X10 Shoulder Passes
3) 3X:20 Chin/toes :20 Shrug, 20 Shoulder taps, 10 Hip Taps
BBG:
1) 12" to a 3RM Hang Power Snatch
2) 12” to a 3RM Hang Power Clean
3) 12” to a max of the complex: 1 Push-press, 1 Push Jerk, 1 Jerk
Strength:
4A) 5X3 Pause Clean Pull@100-110% of 1RM Clean
4B) 5X5 Pressing Snatch Balance
Conditioning:
Optional, to be completed outside, weather permitting
5) 5 rounds: 3 Muscle-ups, Row 300m, 3 MU, rest 1:00
150630: Hatch Week 7
Connectivity: 1) 4X:20/:20off Seated Pike Stretch with Flat back
2) 2X50’ Inch-worm with long 3 second count at top and bottom
3) 2X:30 inverted hollow hold on bar, or 2X8 Floor levers with 10 sec descent
4) 3X:40/:20off Arch hold
BBG:
1) 15 minutes to a 1RM of the complex: 2 Clean pulls + 1 CJ
Strength:
2) BS: 1X5@70, 1X5@80, 1X2@85, 1X3@90, 1X1@100
3) FS: 1X5@65, 1X4@75, 80, 85
Conditioning:
4) 3 rounds for time:
15 HSPU
25 Pull-ups
75 Dubs
150629: 2-Position Snatch
Connectivity: 1) Box Shoulder Stretch, 4X:20/:20off
2) 2X1:00 Chin/toes HS Hold, rest as needed between efforts
3) Spend 5-10 minutes on holding a handstand
BBG:
1) 15 minutes to find a 1RM 2-position Snatch (2” from floor and hang)
Competition: Repeat at 90% for three sets
2A) 4X2 3-Stop Snatch high-pull (2”, bottom of knee, power position)
2B) 4X8 Pendlay row
Conditioning:
3) 12" AMRAP:
200m Run
10 Toes-to-bar
15 Box Jumps