Mar
04

3/4/15

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) 4X10-15 C2B Pullups – complete in unbroken sets if possible, if you have more than 15 reps UB do not do more – rest 90 sec.

 

Conditioning

 

12:00 AMRAP of:

 

20 Power Clean & Push Jerks 135/95#

20 Box Jump-Overs 24/20″

15 Power Clean & Push Jerks 155/105#

20 Box Jump-Overs 24/20″

10 Power Clean & Push Jerks 185/125#

20 Box Jump-Overs 24/20″

5 Power Clean & Push Jerks 225/155#

20 Box Jump-Overs 24/20″

 

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

 

Streamline:

 

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

 

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

 

Conditioning:

 

12:00 AMRAP of:

 

20 Power Clean & Push Jerks 95/65#

20 Box Jump-Overs 24/20″

15 Power Clean & Push Jerks 110/75#

20 Box Jump-Overs 24/20″

10 Power Clean & Push Jerks 135/95#

20 Box Jump-Overs 24/20″

5 Power Clean & Push Jerks 155/105#

20 Box Jump-Overs 24/20″

 

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

Mar
03

3/3/15

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 – heaviest possible, rest 90 sec.

 

Conditioning

 

1) 5 rounds of:

 

:30 ME Thrusters 105/70#

:30 Rest

:30 ME Double-Unders

:30 Rest

 

*Rest as needed between 1 and 2.

 

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)-

 

5 rounds of:

 

50 6″ Target Burpees

20 KB Swings 24/16kg

7/5 Muscle-Ups

 

Streamline:

 

BBG:

 

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:

 

5 rounds of:

 

:30 ME Thrusters 95/65#

:30 Rest

:30 ME Double-Unders

 

:30 Rest

 

*Rest 1:00, then…*

 

5:00 ME MU

Mar
02

3/2/15

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) – heavy but non-maximal, 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) 12:00 AMRAP of:

 

50 Wall Balls 20/14#

50 Calorie Row

 

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:

 

4 Rounds of:

 

1:00 ME Wall Balls 20/14#

1:00 ME Row for Cals

1:00 ME HSPU

1:00 Rest

Feb
25

2/25/15

Competitor:

 

1) Every 1:30 for 6:00 (5 total sets)-

 

3 UB T&G Snatches (full – from floor) – @ 70% of 3rm

 

2) Every 2:00 for 8:00 (5 total sets)-

 

3 UB T&G Clean & Jerks (full – from floor) – @ 70% of 3rm

 

Conditioning

 

4 rounds of:

 

6 Power Snatches 135/95#

12 TTB

18 Wall Balls 20/14#

 

Rest 1:1

 

Streamline:

 

Back Squat (based on 1rm squat): 5×3@80% – rest exactly 90 seconds

 

Conditioning:

 

3 rounds of:

 

6 Power Snatches 115/75#

12 TTB

18 Wall Balls 20/14#

 

Rest 1:00 between rounds

Feb
24

2/24/15

Competitor:

 

Every 1:30 for 6:00 (5 total sets)-

 

5 UB T&G Power Clean & Push Jerks @ 70% of 5rm

 

Strength/Skill

 

*Sequence ends on 5th set of BS.

 

1a) Back Squat (based on 1rm squat): 5×3@80% – rest exactly 90 seconds

 

1b) 4X10 Strict HSPU – rest exactly 90 seconds

 

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)-

 

5 rounds of:

 

Row 50 Calories

15 OHS 95/65#

7/5 Muscle-Ups

 

Streamline:

 

Every 1:30 for 6:00 (5 total sets)-

 

5 UB T&G Power Clean & Push Jerks @ 70% of 5rm

 

Conditioning:

 

At a conversational pace or 150BPM –

 

5 rounds of:

 

30 Double Unders

10 OHS 95/65#

5/3 Muscle-Ups

Feb
23

2/23/15

Competitor:

 

EMOM for 5:00-

 

5 T&G Power Snatches @ 75% of 5rm

 

Strength/Skill

 

1a) 4X3 @ 75% (of max for the complex) Snatch Balances + 5 OHS (1 set = 3 SB + 5 OHS) – rest EXACTLY 60 seconds

 

1b) 4X8 Strict C2B Pull-ups – rest EXACTLY 60 seconds

 

Conditioning

 

5 rounds for total working time of:

 

15 Bar-Facing Burpees

10 Thrusters 105/70#

 

Rest 1:1

 

Streamline:

 

EMOM for 5:00-

 

5 T&G Power Snatches @ 75% of 5rm

 

5 rounds for total working time of:

 

15 Bar-Facing Burpees

10 Thrusters 105/70#

 

Rest 1:1

Feb
16

2/16/15

Competitor:

 

 

Rest 2:00 exactly between #1 and #2.

 

1) EMOM for 5:00-

 

5 Power Snatches*

 

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM. Try to add to last week’s numbers.

 

2) 1XME UB T&G Power Snatches @ 85% of heaviest weight used for #1.

 

Strength/Skill

 

1a) 4X3 Snatch Balances + 5 OHS (1 set = 3 SB + 5 OHS) – heavier than last week, rest EXACTLY 60 seconds

 

1b) 4X5 UB Strict C2B Pull-ups + ME UB Kipping C2B Pull-ups – rest EXACTLY 60 seconds

 

*Note: If first UB Kipping set is less than 15 reps, then do :45 ME broken C2B for the remaining three sets.

 

Conditioning

 

This is a format repeat of last week’s conditioning, but with time/rep, and load changes – make sure to read carefully.

 

Rest exactly 1:00 between #1 and #2.

 

1) 12:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:

 

40 6″ Target Burpees

40 Thrusters 95/65#

 

2) 5:00 AMRAP (all out effort) of:

 

15 6″ Target Burpees

15 Thrusters 135/95#

 

Streamline:

 

BBG:

 

EMOM for 5:00-

 

5 Power Snatches*

 

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM. Try to add to last week’s numbers.

 

1XME UB T&G Power Snatches @ 85% of heaviest weight used for #1

 

Conditioning:

 

10:00 AMRAP at a conversational pace (or 155bpm if you have a HR monitor) of:

 

25 6″ Target Burpees

25 Thrusters 95/65#

 

REST 1:00

 

5:00 AMRAP (all out effort) of:

 

10 6″ Target Burpees

10 Thrusters 135/95#