Mar
25

3/25/15

Competitor:

 

1) 7X1 Snatch From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed

 

2) 5X1 Clean From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed

 

3) 5X1 Jerk From Blocks (or rack) – work to a max for the day, but no more than one miss – rest as needed

 

Strength/Skill

 

1a) 4X3 Paused Clean First Pull (3 count pause at knee) @ 110% of max from #2 – rest 90 sec.

 

1b) 4XME C2B Pullups (do not rip) – rest 90 sec.

 

Conditioning

 

At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-

 

Row 5k

 

Streamline:

 

5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.

 

4X10 Ring Dips – if 10 reps UB are too easy add weight, rest 90 sec.

 

Conditioning:

 

3 Rounds of:

 

400m Run

 

30 KBS (24/16kg)

 

400m Run

 

30 Horizontal Ring Pulls

Mar
24

3/24/15

Competitor:

 

Alternating EMOM for 14:00-

 

Three Position Clean (floor, hang, power position) + Jerk

 

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

 

15 Jumping Air Squats

 

Strength/Skill

 

1a) 4X1:00 ME TTB – rest 90 sec.

 

1b) 4X3 BTN Push Press + 2 Snatch Balances – heavier than last week, rest 90 sec.

 

Conditioning

 

With a 12:00 cap:

 

Row 50 Calories

30 Thrusters 105/70#

30 Bar Facing Burpees

20 Thrusters 105/70#

20 Bar Facing Burpees

10 Thrusters 105/70#

10 Bar Facing Burpees

Max Calorie Row with the remainder of the 12:00 cap.

 

Streamline:

 

Alternating EMOM for 10:00-

 

Three Position Clean (floor, hang, power position) + Jerk

 

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

 

15 Jumping Air Squats

 

Conditioning:

 

With a 12:00 cap:

 

Row 30 Calories

20 Thrusters 105/70#

20 Bar Facing Burpees

15 Thrusters 105/70#

15 Bar Facing Burpees

10 Thrusters 105/70#

10 Bar Facing Burpees

Max Calorie Row with the remainder of the 12:00 cap.

Mar
23

3/23/15

Competitor:

 

Alternating EMOM for 14:00-

 

1 Three Position Snatch (floor, hang, power position)*

 

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

 

10 6″ Target Burpees

 

Strength

 

1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.

 

1b) 4X10 Tempo Ring Dips (3 counts down, in bottom, up, and at lockout) – if 10 reps UB are too easy add weight, rest 90 sec.

 

Conditioning

 

5 rounds of:

 

1:00 ME Pistols (alternating)

1:00 ME HS Walk

1:00 ME Box Jump Overs 24/20″

1:00 Rest

 

Streamline:

 

BBG:

 

EMOM for 7:00 (7 total sets):

 

3 Back Squats – begin at 70% of 1RM and increase load each minute, try to add to last week

 

Conditioning:

 

3 rounds for time of:

 

Row 800m

30 Burpees to a Plate

Mar
18

3/18/15

Competitor:

 

1) 7X1 Snatch From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed

 

2) 5X1 Clean From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed

 

3) 5X1 Jerk From Blocks (or rack) – work to a max for the day, but no more than one miss – rest as needed

 

Strength/Skill

 

1a) 4X3 Paused Clean First Pull (3 count pause at knee) @ 110% of max from #2 – rest 90 sec.

 

1b) 4X24 (alternating) Pistols AFAP – rest 90 sec.

 

Conditioning

 

5 rounds of:

 

1:00 ME Power Clean & Push Jerks @ 65%, 70%, 75%, 80%, 85% of 1rm PC & PJ (percentages represent progressively increasing load over 5 rounds)

1:00 Rest

1:00 ME Bar Muscle-Ups (protect your hands!)

1:00 Rest

 

 

Streamline:

 

5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.

 

Conditioning:

 

4 Rounds of:

 

1:00 ME Power Clean & Push Jerk (60% of 1RM, increase each round of you feel you can)

 

1:00 Rest

 

1:00 Bar Muscle Ups (scale with c2b or pullups)

 

1:00 Rest

Mar
17

3/17/15

Competitor:

 

Alternating EMOM for 14:00-

 

Three Position Clean (floor, hang, power position) + Jerk

 

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

 

15 Jumping Air Squats

 

Strength/Skill

 

1a) 4X1:00 ME HS Walk – rest 90 sec.

 

1b) 4X3 BTN Push Press + 2 Snatch Balances – heavier than last week, rest 90 sec.

 

Conditioning

 

1) 4 rounds of:

 

50 KB Swings 24/16kg

25 Burpee Box-Jump-Overs 24/20″

 

Rest 1:00 between each round

 

2) At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-

 

20:00 AMRAP of:

 

40 Thrusters 45/35#

Row 40 Calories

 

Streamline:

 

Alternating EMOM for 10:00-

 

Three Position Clean (floor, hang, power position) + Jerk

 

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

 

12 Jumping Air Squats

 

Conditioning:

 

3 rounds of:

 

40 KB Swings 24/16kg

20 Burpee Box-Jump-Overs 24/20″

 

Rest 1:00 between each round

Mar
16

3/16/15

Competitor:

 

Alternating EMOM for 14:00-

 

1 Three Position Snatch (floor, hang, power position)*

 

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

 

10 6″ Target Burpees

 

Strength

 

1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.

 

1b) 4X10 Tempo Ring Dips (3 counts down, in bottom, up, and at lockout) – if 10 reps UB are too easy add weight, rest 90 sec.

 

Conditioning

 

1) 9:00 AMRAP of:

 

15 Calorie Row

15 Thrusters 135/95#

 

Rest 2:00 between 1 and 2.

 

2) 2:00 ME Strict HSPU

 

Streamline:

 

Alternating EMOM for 10:00-

 

1 Three Position Snatch (floor, hang, power position)*

 

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

 

10 Burpees to a Plate

 

Conditioning:

 

12:00 AMRAP of:

 

400m Run

 

15 Thrusters 135/95#

 

15 HSPU (strict if possible)

Mar
11

3/11/15

Competitor:

 

1) 7X1 Snatch From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed

 

2) 5X1 Clean From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed

 

3) 5X1 Jerk From Blocks (or rack) – work to a max for the day, but no more than one miss – rest as needed

 

Strength/Skill

 

1a) 4X3 Paused Clean First Pull (3 count pause at knee) @ 110% of max from #2 – rest 90 sec.

 

1b) 4X24 (alternating) Pistols AFAP – rest 90 sec.

 

Conditioning

 

12:00 AMRAP of:

 

20 Front Squats (no rack) 155/105#

20 Box Jump-Overs 24/20″

15 Front Squats (no rack) 185/125#

20 Box Jump-Overs 24/20″

10 Front Squats (no rack) 225/155#

20 Box Jump-Overs 24/20″

5 Front Squats (no rack) 275/185#

20 Box Jump-Overs 24/20″

 

*If all reps are completed, repeat the final round (5 FS/20 BJO) for the remainder of the 12:00.

 

Streamline:

 

1a) 5X3 Paused Front Squat (3 count pause in rock bottom) – heavy but non-maximal, rest 90 sec.

 

1b) 4X10 Ring Dips – if 10 reps UB are too easy add weight, rest 90 sec.

 

Conditioning:

 

12:00 AMRAP of:

 

20 Front Squats (no rack) 135/95#

20 Box Jump-Overs 24/20″

15 Front Squats (no rack) 155/105#

20 Box Jump-Overs 24/20″

10 Front Squats (no rack) 175/125#

20 Box Jump-Overs 24/20″

5 Front Squats (no rack) 205/145#

20 Box Jump-Overs 24/20″