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″

Apr
15

4/15/14

BBG

1) Snatch: Work to a 3rm (non-T&G, reset quickly after drop) – 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: 1X10@60%, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80% – rest as needed

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

Conditioning

Here’s a fun one taken from the Regional Prep template. Will check, but I think the time to beat is sub-10.

For time:

15 Muscle-Ups
15 Hang Clean to Thrusters 135/95#
100′ Shuttle Run (50′ down/50′ back)
20 Box Jumps 30/24″
10 Hang Clean to Thrusters 135/95#
100′ Shuttle Run (50′ down/50′ back)
15 Box Jumps 30/24″
5 Hang Clean to Thrusters 135/95#
100′ Shuttle Run (50′ down/50′ back)
10 Box Jumps 30/24″
15 Muscle-Ups

Apr
14

4/14/14

BBG

1) Clean: Work to a 3rm (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%, rest as needed

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

Strength/Skill

1A) 4XME Strict Pullups – rest 60 sec.
1B) 4X5 Push Press – heaviest possible, rest 60 sec.

Conditioning

“Jackie”

For time:

Row 1K
50 Thrusters 45#
30 Pullups