Oct
31

10/31/14

Competitor:

BB Cycling

1) Power Snatch: 4X3 – work to a 3RM, rest as needed

2) Power Clean & Push Jerk: 4X3 – work to a 3RM, rest as needed

Accessory/Skill

1a) 4X3 Three Stop Snatch Pulls DEMO VIDEO – heaviest possible, rest 90 sec.

1b) 4XME UB C2B Pull-ups – rest 90 sec.

Conditioning

Burpee Capacity Test-

4 rounds of:

2:00 Burpees with HR @ or below 155BPM – DO NOT exceed 155BPM.

*Rest :30 between each round. Use this time to write down HR & amount of Burpees performed each round. To gauge HR during rest intervals, find your pulse immediately when the rest period begins. Then count from :10-:15 (5 seconds). Write down this number, and the amount of Burpees completed each round. FYI – 12 beats in :05 = 144BPM – 13 beats in :05 = 156BPM. Anything above 13 and you should slow your pace. Anything below 12 and you should speed up your pace.

Before you begin, do a 1:00 test/warmup – there is no set rest after the 1:00 test warmup. Also, note HR 1:00 AFTER finishing the test.

Streamline:

BBG:
Power Snatch: 4X3 – work to a 3RM, rest as needed

Conditioning:

Burpee Capacity Test-

4 rounds of:

2:00 Burpees with HR @ or below 155BPM – DO NOT exceed 155BPM.

Oct
30

10/30/14

10 Minute AMRAP

5 Burpees
10 Sit-ups
15 Box Jumps
Run 200M

Oct
29

10/29/14

Competition:

BB Cycling

1) 4X3 UB Push Jerks (re-rack, and do not drop) – rest 90 sec.

2) 1XME UB Push Jerks (re-rack, and do not drop) @ 90% of max triple from #1

Strength/Skill

1a) 5X3 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible, rest 90 sec.

1b) 5X3 Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – heaviest possible, rest 90 sec.

Conditioning

5 rounds for total working time of:

Row 500m (all out)
75′ HS Walk

Rest 1:00 between rounds.

Streamline:

BBG:
5×3 Paused Back Squat – 3 second pause at absolute depth

Conditioning:
4 Rounds for time:

Run 400m
2 Strict Press 95/65
4 Push Press 95/65
6 Push Jerk 95/65

Oct
27

10/27/14

Competitor:

BBG

7X1 Snatch from blocks (just above knee) – work to a max single for the day (no more than 7 attempts), rest as needed

BB Cycling

1) 3X3 UB Hang Snatches (full) from the Power Position – rest 90 sec.

2) 1XME T&G Snatches (full) from floor @ 90% of max triple from #1

Strength

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

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

EMOM for 10:00-

4/3 Muscle-Ups (men 4 – women 3)
10 Wall Balls 30/20# (men – if you don’t have a 30# WB, use a 12′ target)

Then, with the clock still running…

EMOM for as long as possible (until 20:00)-

7/5 Muscle-Ups (men 7 – women 5)
15 Wall Balls 30/20# (men – if you don’t have a 30# WB, use a 12′ target)

Streamline:

BBG:
7X1 Hang Snatch (just above knee) – work to a max single for the day (no more than 7 attempts)

Conditioning:
EMOM for 10:00-

7/5 Pullups (men 7 – women 5)
10 Wall Balls 20/14#

Then, with the clock still running…

EMOM for as long as possible (until 20:00)-

10/7 Pullups (men 10 – women 7)
15 Wall Balls 20/14#

Oct
25

10/25/14

1) 5X1 Snatch @ 80% – rest as needed

2) 5X1 Clean & Jerk @ 80% – rest as needed

Strength

4X5@80% (of 5rm) Pause Front Squats (STRICT 3 second pause in the bottom at absolute bottom depth) – rest as needed

Conditioning

“The ’96 Bulls”

4 rounds for time of:

Run 400m
7 Hang Cleans (full) 225/155#

Oct
24

10/24/14

Competitor:

BB Cycling

1) Power Snatch: 4X5@80% (of 5rm) – rest as needed

2) Power Clean & Push Jerk: 4X5@80% (of 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

“Fran”

Compare to 140719.

21-15-9 of:

Thrusters 95/65#
Pull-ups

For time.

Streamline:

BBG:
Power Clean & Push Jerk: 4X5@80% (of 5rm) – rest as needed

Conditioning:
“Fran”

21-15-9 of:

Thrusters 95/65#
Pull-ups

For time.

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)