Nov
21

11/21/14

Competitor:

BB Cycling

1) Power Snatch: 4X3@80% – rest as needed

2) Power Clean & Push Jerk: 4X3@80% – rest as needed

Accessory/Skill

1a) 4X3@80% Three Stop Snatch Pulls DEMO VIDEO – rest 60 sec.

1b) 4XME UB C2B Pull-ups – rest 60 sec.

Conditioning

1) 4 rounds of:

Row 200m
15 Burpees over Rower (jump over slide)

Rest 1:1

*Rest as needed between #1 & #2.

2) For time:

50 Pistols (alternating)
50 TTB
50 Thruster 115/75#

Streamline:

BBG:

Power Clean & Push Jerk (TNG): 4X3@80% – rest as needed

Conditioning:

50 Goblet Squats 24/16#
15 Wall Walks
50 Shoulder to Overhead 95/65#

Nov
20

11/20/14

4 Rounds

Run 3 laps

10 Push-ups

15 Air squats

20 Sit-ups

Nov
19

11/19/14

Competition:

BBG:

5X3@80% Paused Back Squats (3 count pause at absolute rock-bottom depth)

Conditioning:

3 rounds time of:

10 BB Step-Ups (front rack – alternate legs – 10 total steps) 95/65#
15 TTB
20 Push Press 95/65#

Streamline:

BBG:

5X3@80% Paused Back Squats (3 count pause at absolute rock-bottom depth)

Conditioning:

3 rounds time of:

10 BB Step-Ups (front rack – alternate legs – 10 total steps) 95/65#
15 TTB
20 Push Press 95/65#

Nov
17

11/17/14

Strength

1a) 4X5@75% Front Squats – rest 90 sec.

1b) 4X10 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 10 UB reps at strict tempo is too easy add weight, rest 90 sec.

Conditioning

5 rounds for time of:

20 Calorie Row
20 Wall Balls 30/20#

Note: Men, if you don’t have a 30# wall ball use a 20# to a 12′ target.

Streamline:

BBG:

5X1@80% Snatch from just above knee – rest as needed

Conditioning:

4 rounds for time of:

15 KBS 32/24kg
15 Thrusters 95/65#

Nov
14

11/14/14

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

3 rounds for time of:

10+5+5 UB C2B Pullups
20 DB Hang Power Clean & Push Jerk @ 55/35#
20 Ring Dips

Note: Pull-ups must be completed in UB sets of 10-5-5. Sets broken before those reps are completed must be repeated.

Nov
13

11/13/14

Row 500m then

3 Rounds of
Plate Push down and back on wrestling mat 45/25
15 Plate Ground to Overhead 45/25
Bear Crawl down and back on the wrestling mat

Nov
12

11/12/14

Competitor:

BBG

1) 5X1 Clean from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed

2) 5X1 Jerk from blocks – work to a max single for the day (no more than 5 attempts), rest as needed

BB Cycling

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

2) 1XME T&G Cleans (full) from floor @ 100% of max triple from #1

Conditioning

4 rounds for total working time of:

5 Power Snatches 135/95#
7 Target Burpees 12″ (target should be 12″ above highest single arm reach)
9 Muscle-Ups
7 Target Burpees
5 Power Snatches 135/95#

Rest 2:00 after each round.

Streamline:

BBG:

5X1 Hang Clean + Jerk – work to a max single for the day

Conditioning:

3 rounds for total working time of:

5 Power Snatches 95/65#
7 Target Burpees 6″
5 Muscle Ups (or 1×10 of each progression drill)
7 Target Burpees 6″
5 Power Snatches 135/95#

Rest 2:00 after each round