Jun
10

6/10/15

1) EMOM for 7:00 – 3 T&G Power Snatches: begin at 60% of 1rm Power Snatch and add weight each minute to a max triple

 

2) EMOM for 7:00 – 2 T&G Power Clean & Push Jerks: begin at 60% of 1rm Power Clean & Push Jerk and add weight each minute to a max double

 

Strength/Skill

 

1a) 4X5 + 1XME Front Squats – work to a true 5rm, then 1 ME UB set @ 90% of 5rm, rest 2:00

 

1b) 4X1:00 ME Tempo Strict HSPU (3 counts down, 3 counts up, no pause at bottom) – rest 2:00

 

Conditioning

 

3 rounds of:

 

Row 1k

30 Thrusters 65/45#

 

Rest 2:00 after each round.

 

Streamline:

 

4X5 + 1XME Front Squats – work to a true 5rm, then 1 ME UB set @ 90% of 5rm, rest 2:00

 

Conditioning:

 

3 rounds of:

 

100 DU

 

30 Thrusters 65/45#

 

Rest 2:00 after each round.

Jun
05

6/5/15

1) 3 attempts to establish a 1RM Snatch (meet style).

 

2) 3 attemtps to establish a 1RM Clean & Jerk (meet style).

 

Conditioning

 

EMOM for 7:00-

 

3 Muscle-Ups

5 Front Squats @ 60%

 

Then, with the clock still running…

 

EMOM for as long as possible (until 14:00)-

 

5 Muscle-Ups

7 Front Squats @ 60%

 

*Stop when you can no longer perform the work within the minute, do not do any more after this.

 

Streamline:

Establish a 1RM Snatch (no more than 3 misses).

 

Conditioning:

 

EMOM for 5:00-

 

3 Muscle-Ups

 

5 Front Squats @ 60% of 1RM

 

Then, with the clock still running…

 

EMOM for as long as possible (until 10:00)-

 

5 Muscle-Ups

 

7 Front Squats @ 60% of 1RM

 

*Stop when you can no longer perform the work within the minute, do not do any more after this.

Jun
02

6/2/15

3 Position Clean (2 reps from each position – power position, hang, floor) + Jerk (2 Jerks per set, 1 after each 3 position clean) – 1×1@50%, 1×1@55%, 1×1@60%, 2×1@65%

 

Strength/Skill

 

1a) 4X8 Paused Strict Ring Dips (3 count pause in bottom, 3 count pause at lockout, add weight if 8 UB with pauses is too easy) – rest 90 sec.

 

1b) 4X3 Jerk Grip BTN Push Press + 2 Jerk Grip OHS – heaviest possible, rest 90 sec.

 

Conditioning

 

3 rounds for time of:

 

12 Dual KB Thrusters 24/16kg

18 TTB

24 Split Jumps (each jump counts 1 rep)

 

Streamline:

 

3 Position Clean (2 reps from each position – power position, hang, floor) + Jerk (3 Jerks per set, 1 after each position) – 1×1@50%, 1×1@55%, 1×1@60%, 2×1@65%

 

Conditioning:

 

3 rounds for time of:

 

10 Dual KB Thrusters 24/16kg

 

15 TTB

 

20 Split Jumps (each jump counts 1 rep)

May
29

5/29/15

1) push press – 1×3@50%, 1×3@60%, 1×3@70%, 6×2@80%

 

2) squat – 1×3@50%, 1×3@60%, 1×3@70%, 6×2@80%

 

May
12

5/12/15

Competitor:

 

1) 5X2 Clean from blocks (just above knee) – work to a max double for the day, rest as needed

 

2) 5X2 Jerk from blocks/rack – work to a max double for the day, rest as needed

 

Strength/Skill

 

1a) 4X5 Tempo Ring Dips (3 counts in all parts) + ME Kipping Ring Dips (if you cannot do 5 UB tempo reps, then break and make the 5th tempo rep lead into the ME kipping) – rest 90 sec.

 

1b) 4X5 Jerk Grip BTN Push Press – work to a 5rm, rest 90 sec.

 

Conditioning

 

Event 7-

 

For time:

 

15 muscle-ups

1 squat clean (205 / 135 lb.)

1 squat clean (225 / 145 lb.)

1 squat clean (245 / 155 lb.)

1 squat clean (255 / 165 lb.)

1 squat clean (265 / 175 lb.)

 

Time cap: 6 minutes

 

Streamline:

 

BBG:

 

5X2 Hang Clean + 1 Jerk – work to a max double for the day, rest as needed

 

Conditioning:

 

For time.

 

15 Muscle Ups

 

2 Squat Cleans at 70% 1RM

 

2 Squat Cleans at 80% 1RM

 

2 Squat Cleans at 90% 1RM

May
08

5/8/15

1) 15:00 to establish a 1RM Snatch.

 

2) 15:00 to establish a 1RM Clean & Jerk.

 

Conditioning

 

Event 6-

 

5 rounds for time of:

 

25-calorie row

16 chest-to-bar pull-ups

9 strict deficit handstand push-ups (4.5″ men/3″ women)

 

Time cap: 16 minutes

 

May
06

5/6/15

Competitor:

 

1) EMOM for 10:00-

 

3 T&G Power Snatches – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

 

2) 2 T&G Power Clean & Push Jerks – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

 

Strength/Skill

 

1a) 4X10 Front Squats – same load as last week but try to make each set AFAP, rest 2:00

 

1b) 4XME UB Muscle-Ups – rest 2:00

 

Conditioning

 

“Tommy V”

 

For time:

 

21 thrusters

12 rope climbs

15 thrusters

9 rope climbs

9 thrusters

6 rope climbs

 

M 115-lb. thrusters, 15-ft. rope

F 75-lb. thrusters, 15-ft. rope

 

Streamline:

 

1a) 4X10 Front Squats – same load as last week but try to make each set AFAP, rest 2:00

 

1b) 4XME UB Strict Pull-ups – rest 2:00

 

Conditioning:

 

Tommy V”

 

For time:

 

21 thrusters

12 rope climbs

15 thrusters

9 rope climbs

9 thrusters

6 rope climbs

 

M 115-lb. thrusters, 15-ft. rope

F 75-lb. thrusters, 15-ft. rope

 

-20 min time cap

 

-if you do not have full rope climbs, sub C2B pull-ups, regular pull-ups, or ring rows