Jul
23

7/23/14

BBG

1) Clean from blocks (just above knee): 5X2@80%

2) BTN Jerk from blocks (drop every rep): 5X2@80%

Strength/Skill

1a) 3X3 Bench Press @ 80% (of 3rm) – rest 90 sec.

1b) 4X5 Tempo Strict TTB (3 counts on descent of legs) – rest 90 sec.

Conditioning

3 rounds for time of:

25 GHD Sit-ups
50′ HS Walk
50′ OH Walking Lunges 155/115#

Jul
22

7/22/14

BBG

Snatch: 5X2@80%

Strength

Back Squat: 5X3@75%

Conditioning

For time:

Row 500m
12 Push Jerks 175/115#
12 Muscle-Ups
9 Push Jerks 175/115#
9 Muscle-Ups
6 Push Jerks 175/115#
6 Muscle-Ups
Row 500m

Jul
21

7/21/14

BBG

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

2) Jerk from blocks: 5X1@80% (of max from blocks) – rest as needed

Strength

1a) Behind the neck Push Press (Clean grip): 3X5@80% – rest 90 sec.

1b) 3X5 Strict Pull-ups + ME C2B Pull-ups – rest 90 sec.

Conditioning

5 rounds for time of:

7 Hang Cleans (full) 155/105#
14 HSPU (Kipping is allowed)
200m Run

Jul
11

7/12/14

BBG

1) 15 minutes to establish a 1RM Snatch.

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

Strength

15 minutes to establish a 3RM Front Squat.

Conditioning

3 rounds for time of:

Run 400m
9 Bar Muscle-Ups
15 DB Thrusters 60/40#

Jul
11

7/11/14

BBG

Snatch from blocks (above knee): 2rm – 2×2@90%

Strength

1a) Back Squat: 5X2@90% of Tuesday’s 3rm – rest 90 sec.
1b) Pendlay Row: 5X5 – heaviest possible, rest 90 sec.

Conditioning

3 rounds for time of:

14 Deficit HSPU 6/4″
7 Power Clean & Push Jerks 185/125#

Jul
10

7/10/14

Run 400M
Then 3 Rounds of:
20 Box jumps (24/20)
15 Ring rows
10 Plate Ground to OH (20kg/10kg)
Run 400M

Jul
09

7/9/14

BBG

1) Clean from blocks (just above knee): 2rm – 2×2@90%

2) BTN Jerk from blocks (drop every rep): 2rm – 2×2@90%

Strength/Skill

1a) 4X3 Bench Press – work to a 3rm, rest 90 sec.

1b) 4XME Tempo Strict TTB (3 counts on descent of legs) – rest 90 sec.

Conditioning

For time:

Row 1K
50′ HS Walk
30 Thrusters 135/95#
50′ HS Walk
Row 1K