BBG: 1) 15 minutes to find a 1RM Snatch 2) 15 minutes to find a 1RM CJ
Strength:
3) 15 Minutes to find a 1RM FS or BS
Conditioning:
4) For time:
Run 400m 10 Rope Climbs Run 200m 50 KBS Run 400m
150820: 1RM Bench
Connectivity: 1) 2X1:00 Back Bench Hold 2) 2X1:00 Front Bench Hold 2) 3X8 Hips to rings 3) 1X10 Floor Levers + 10 second descent
Strength:
1) Find a 1RM Bench Press 2) Weighted Pull-up 3RM
Conditioning:
3) 10” to complete:
200 Dubs 100 WBS
150819: "Grace"
Connectivity: 1) 4X:20 Deep Couch Stretch 2) 1X10 Shoulder Passes 3) 3X:20 Chin/toes, :20 Shrug, 20 Shoulder taps, 20 Hip Taps
BBG:
1) 10" to find a 1RM Power Snatch 2) 10" to find a 1RM Power Clean + Power Jerk
Strength:
3A) 4X4 Deficit Clean Pulls, on 45s 3B) 4X4 Heaving Snatch Balance
Conditioning:
4) For time: "Grace" 30 Power Clean and Jerks
150818: 1RM Front Squat
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) 2X8 Floor levers with 10 sec descent 4) 3X:40/:20 off Arch hold 5) 3X:40/:20 off Hollow Hold
BBG:
1) 1RM CJ
Strength:
2) Find a 1RM FS
Conditioning:
3) "Fran"
For time:
21-15-9 Thrusters Pull-ups
150817:
Connectivity: 1) Box Shoulder Stretch, 4X:20/:20off 2) 3X1:00 Chin/toes HS Hold, rest as needed between efforts 3) Spend 5-10 minutes working on a perfect HS hold.
BBG:
1) Find 1RM Snatch
Competition: 1X90, 95, 100, of #1
Strength:
2A) 3X3 Snatch High-pulls @90-110% 2B) 3X10 Kang Squat, light
Conditioning:
3) Run 1mile, for time.
150815: Max Out Saturday
Connectivity: 3 attempts to find a max distance handstand walk
BBG:
1RM Snatch
1RM CJ
Strength:
3RM Front Squat, if feeling good, go for 1RM
Conditioning:
5 rounds:
:45 sec ME Hang Clean and Jerk :15 sec rest :45 sec ME Burpees :15 sec rest
150814: 1RM BS
Connectivity: 1) Box Shoulder Stretch 4X:20
2) 2X1:00 Chin/Toes HS hold
BBG:
5" EMOM:
2 Hang Cleans @ 70%
Strength:
Find a 1RM Back Squat
150812: 1RM Jerk
Connectivity: 1) 4X:20 Deep Couch Stretch 2) 1X10 Shoulder Passes 3) 3X:20 Chin/toes, :20 Shrug, 20 Shoulder taps, 20 Hip Taps
BBG:
1) 15" to find a 1RM Jerk
Competition: 3X3 Jerks@85% of #1
Strength/Accessory:
2) 4X3 Jerk Drives@110% of max Jerk
Conditioning:
3) 4 rounds for time:
7 Power Snatch 14 Lateral Jumps 21 WBS
150811: Hang Clean 1RM
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) 2X:30 inverted hollow hold, or 2X8 Floor levers with 10 sec descent
BBG:
1) 15 to a 1RM Hang Clean and Jerk
Competition: 1X1@90, 95, 100 of max from #1
Strength:
2A) FS 1X3@60, 70, 3X3@80 2B) 5X5 BOR
3) 3 rounds for reps:
2”ME Dubs 1” ME C2BPU 1” Chin/toes HS hold
150810: Test Week
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 straight-arm hip taps with chin and toes on wall
BBG:
1) 15 minutes to establish a 1RM Hang Snatch
Conditioning:
2) 4 rounds, each for time:
Run 400m, 15 Burpees, 40 Dubs
Competition:
Complete 1X1@90, 95, 100, of max from #1
then,
A) 4X2 Snatch 1st pull @ 125% of 1RM Snatch B) 4X5 SN Grip BN Push-press