Apr
23

4/23/14

BBG

1) Clean from Blocks (power position): work to a 3rm (drop each rep) – 1×3@95%, 1×3@90%

2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps) – 1×3@95%, 1×3@90%

Accessories

1a) Bent Over Rows: 5X5 – heaviest possible, rest 60-90 sec.
1b) Push Press: 5×4@90% of Monday’s 4rm – rest 60-90 sec.

Conditioning

3 rounds for time of:

Row 500m
50 Double-Unders
25 Thrusters 45/35#

Apr
22

4/22/14

BBG

1) Mid-hang Snatch: work to a 3rm – 1X3@95%, 1X3@90% – rest as needed.

2) Snatch Balance: work to a 3rm – 1X3@95%, 1X3@90% – rest as needed.

Strength

1) Back Squat: 1X8@65%, 1X8@70%, 1X6@80%, 1X6@85% – rest as needed

2) Front Squat: 1X5@60%, 1X5@70%, 1X5@75%, 1X5@80% – rest as needed

Conditioning

3 rounds of:

1:00 ME Muscle-Ups (sub c2b pullups or mod muscle ups)
1:00 ME Shuttle Run (for distance) 50′
1:00 ME KBS 32/24kg
1:00 Rest

Apr
21

4/21/14

1) Mid-hang Clean: Work to a 3rm – 1X3@95%, 1X3@90%

2) Jerk (off blocks): Work to a 3rm (drop all reps) – 1X3@95%, 1X3@90%

Strength

1a) 4X8 Weighted Strict Pull-ups (not UB) – heaviest possible, rest 60 sec.
1b) 4X4 Push Press – heaviest possible, rest 60 sec.

Conditioning

Fun from the Regional Prep template…

For time:

100′ Shuttle Run (50′ down/50′ back)
30 GHD Sit-ups
50′ HS Walk (sub 5 HS walk attempts or :30 HS hold)
5 Rope Climbs 15′ (sub 10 pull ups)
100′ Shuttle Run (50′ down/50′ back)
5 Rope Climbs 15′
50′ HS Walk
30 GHD Sit-ups
100′ Shuttle Run (50′ down/50′ back)

Apr
19

4/19/14

BBG

1) 15 min to establish a 1RM Snatch.

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

Conditioning

“Amanda”

Compare to 140122.

9-7-5 of:

Muscle-Ups
Snatches (full) 135/95#

For time.

Apr
18

4/18/14

BBG

 

1) Snatch from blocks (just above knee): work to a 3rm (drop each rep and reset quickly) – 1×3@95%, 1×3@90% – rest as needed

 

2) 5 SN Grip Behind-the-Neck Push Press + 3 Overhead Squats: work to a 1rm for Complex – 1×5+3@95%, 1×5+3@90% – rest as needed

 

Strength/Accessories

 

1) Back Squat: 1X10@60%, 1X8@70%, 1X8@75%, 1X8@80% – rest as needed.

 

2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.

 

Conditioning

 

5 rounds of:

 

:40 ME 6/4″ Deficit HSPU

:20 Rest

:40 AD for Calories

:20 Rest

:40 TTB

:20 Rest

 

 

Apr
17

4/17/14

10-1
KBS (55/35)
Pushups
20 Double unders after each round

Apr
16

4/16/14

BBG

1) Clean from Blocks (just above the knee): work to a 3rm (drop each rep) – 1×3@95%, 1×3@90%

2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps) – 1×3@95%, 1×3@90%

Strength/Skill

1a) Bent Over Rows: work to a 5rm – 1×5@95%, 1×5@90%

1b) Push Press – 5×5@90% of Monday’s 5rm

Conditioning

5 rounds for time of:

20 Pistols (alternating)
10 DB Snatches (alternating) 70/50#
5 Burpee Box Jumps 30/24″