Oct
01

10/1/14

Competitor:

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 heavy, but not maximal, set of 5 – rest 2:00

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

Conditioning

For time:

100 Double-Unders
100 Wall Balls 20/14#
100 Calorie Row
100′ HS Walk

Streamline:

BBG:
4X5 Back Squats – work to a heavy, but not maximal set of 5 – rest 2:00 between

Conditioning:
50 Double-Unders
50 Wall Balls 20/14#
400m Run
40 HSPU

Sep
29

9/29/14

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

“Open Workout 12.1″

7:00 AMRAP of:

6″ Target Burpees

 

Streamline:

 

BBG:

15 minutes to perform:
5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES, absolute strict pause at the knee

Conditioning:

“Open Workout 12.1″

7:00 AMRAP of:
6″ Target Burpees

Sep
26

9/26/14

Competitor:

BB Cycling

1) Power Snatch: 3X5 @ 80% of 5rm – rest as needed

2) Power Clean & Push Jerk: 3X5 @ 80% of 5rm – rest as needed

Strength/Skill

*Sequence ends on 4th set of HSPU.

1a) 3X10-15 UB Strict HSPU – rest 90 sec.

1b) 3X15 Reverse Hypers – medium/heavy, rest 90 sec.

Conditioning

For time:

15-12-9 of:

C2B Pull-ups
Dual KB Clean & Jerk 24/16kg (every rep from the floor)

Streamline:

BBG:

15 minutes for 3×5 Power Clean & Push Jerk @ 80% of 5rm

Conditioning:

21-15-9 of:

C2B Pull-ups
Clean & Jerk 115/75#

Sep
25

9/25/14

“Filthy Half 50″
25 Box Jumps (24″)
25 Pull-Ups
25 Kettlebell Swings (35, 25)
25 Walking Lunge Steps
25 Knees-to-Elbows
25 Push Press (45, 35)
25 Back Extensions
25 Wallballs (20, 14)

Aug
27

8/27/14

BBG

1) Power Snatch: 5X2@80% of 2rm

2) Snatch Balance: 4X3@100% of #1

Strength/Skill

1a) 4X5 Pause Back Squats @ 65% (STRICT 3 second pause in the bottom at absolute bottom depth – NO PAUSE FOR BREATH at the top) – rest 90 seconds

1b) 4X1:00 (total) Freestanding Handstand Hold – accumulate 1:00 total hold even if broken, rest 90 seconds

Conditioning

4 rounds of:

1:00 ME Strict HSPU
1:00 ME Power Clean & Push Jerk 185/125#
1:00 ME TTB
1:00 Rest

Aug
26

8/26/14

BBG

1) 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex): 5X1@80% of all-time max for the complex

2) Jerk from blocks: 5X2@80% of 1rm

Strength/Skill

1a) 3X8 Muscle-Ups AFAP – rest 90 sec.

1b) 3X5 Jumping Good Mornings – heaviest load from last week -10#, rest 90 sec.

Conditioning

1) 10:00 AMRAP of:

Paced Burpees

*Work at what you perceive to be 85-95%. Check HR before starting and immediately after. Rest until HR drops to below 110 BPM before beginning #2.

2) 5:00 AMRAP of:

10 Burpees
10 Pull-ups
10 Thrusters 95/65#

Aug
15

8/15/14

BBG

1) Power Clean: 2RM – 2X1@95%, 2X1@90%

2) Power Jerk from blocks: 2RM – 2X1@95%, 2X1@90%

Strength/Skill

1a) 3X8 Bench Press – heaviest possible reps with maximal speed, rest 90 sec.

1b) 3XME Strict C2B Pull-ups – rest 90 sec.

Conditioning

“Grace”

30 Clean & Jerks (anyhow) 135/95#