Oct
21

10/21/14

Competition:

BBG

1) 5X1 @ 80% (of max for the complex) Two Position Clean (hang & power position) – rest as needed

2) 5X2 @ 80% Jerk from blocks – rest as needed

BB Cycling/Midline

1a) 3X3 @ 75% Touch & Go Cleans (full) – rest 90 sec.

1b) 3X8 Strict Ring Dips – rest 2:00

Conditioning:

2X800m Run with 20/14# Med. Ball – rest 2:00 after each
then…
2x800m Run (no med ball)

Streamline:

BBG:
5X1 @ 80% (of max for the complex) Two Position Clean + Jerk (hang & power position) – rest as needed

Conditioning:

2X800m Run with 20/14# Med. Ball – rest 2:00 after each
then…
800m Run (no med ball)

Oct
17

10/17/14

Competitor:

BB Cycling

1) Power Snatch: 4X5 – work to a 5RM, rest as needed

2) Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed

Strength/Skill

Note: Sequence ends on 4th set of HSPU.

1a) 4XME UB + 3 Strict HSPU (ME UB set, quick rest, then 3 more reps) – rest 2:00

1b) 3X10 Reverse Hypers – heavy, rest 2:00

Conditioning

For total working time and burpees:

3 rounds of-

12 C2B Pullups
12 Thrusters @ 95/65#

3:00 ME Burpee Box Jumps 24/20″

3 rounds of-

12 C2B Pullups
12 Thrusters @ 95/65#

Streamline:

BBG:
Power Clean & Push Jerk: 4X5 TNG – work to a 5RM

Conditioning:
3 rounds of:

10 C2B Pullups
10 Thrusters @ 95/65#

2:00 ME Burpee Box Jumps 24/20″

3 rounds of:

10 C2B Pullups
10 Thrusters @ 95/65#

Oct
16

10/16/14

10 Minute AMRAP:

20 KB Snatch (10L,10R) (55/35)
200′ Shuttle Run (50′ down, 50″ back)
20 KBS (55/35)
200′ Shuttle Run

Oct
15

10/15/14

Competition:

BB Cycling

1a) 4+1X3 Touch & Go Jerks (re-rack, and do not drop) – four sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

Strength/Skill

1a) 4X5 Back Squats – work to a 5rm – rest 2:00

1b) 4X3 Clean Grip Behind the Neck Push Press – heaviest possible, rest 2:00

Conditioning

Courtesy of Daniel Tyminski…

EMOM for 15 minutes:

15/12 Calorie Row (ladies 12 calories)
8 Snatches (full) 135/95#
40 Double-Unders

*Alternate each movement each minute.

Streamline:

BBG:

4X5 Back Squats – work to a 5rm

Conditioning:

EMOM for 15 minutes:

10 TTB
8 Snatches (full) 135/95#
40 Double-Unders

Oct
14

10/14/14

Competitor:

BBG

1) 5X1 Two Position Clean (hang & power position) – heavy but NO MISSES, rest as needed

2) 5X2 Jerk from blocks – heaviest possible, rest as needed

BB Cycling/Midline

1a) 4+1X3 Touch & Go Cleans (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

1b) 4X8 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 8 reps at strict tempo is too easy add weight, rest 2:00

Conditioning

4 Rounds:

Run 400
8 Deadlifts (225/155)

Streamline:
BBG:
5X1 Two Position Clean (hang & power position) + Jerk – heavy but NO MISSES

Conditioning:
4 Rounds:

Run 400
8 Deadlifts (225/155)

Oct
13

10/13/14

Competitor:

BBG

5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES and absolute strict pause at the knee, rest as needed

BB Cycling/Midline

1a) 4+1X3 Touch & Go Snatches (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.

1b) 4X60 second ME Strict TTB – rest 90 sec.

Conditioning

EMOM for 12:00-

10 Wall Balls 20/14#

In the remainder of each minute:

ME Burpees

*Score is total Burpees.

Streamline:

BBG:
5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES and absolute strict pause at the knee

Conditioning:
EMOM for 12:00-

8 Wall Balls 20/14#

In the remainder of each minute:

ME Burpees

*Score is total Burpees.

Oct
11

10/11/14

BBG

1) 5X1 Snatch – work to a max for the day, rest as needed

2) 5X1 Clean & Jerk – work to a max for the day, rest as needed

Strength

4X5 Pause Front Squats (STRICT 3 second pause in the bottom at absolute bottom depth) – heaviest possible, rest as needed

Partner WOD TBD