Dec
19

12/19/14

Competitor:

 

BBG

 

1) 5X1 Snatch High-Pull + 1 Hang Snatch (high pull from floor – hang sn from power position) – work to a heavy but non-maximal load for the complex (no misses), rest as needed

 

2) 5X1 Hang Clean (power position) + Front Squat + Jerk – work to a heavy but non-maximal load for the complex (no misses), rest as needed

 

Conditioning

 

21-15-9 of:

 

Thrusters 135/95#

C2B Pull-ups

 

For time.

 

Streamline:

 

BBG:

 

5X1 Snatch High-Pull + 1 Hang Snatch (high pull from floor – hang sn from power position) – work to a heavy but non-maximal load for the complex (no misses), rest as needed

 

Conditioning:

 

21-15-9 of:

 

Thrusters 95/65#

C2B Pull-ups

 

Dec
16

12/16/14

Competitor:

 

BBG

 

1) 5X1@80% (of max for complex) High Pull (from floor) + Hang Snatch (power position) – rest as needed

 

2) 5X1@80% (of max for complex) Hang Clean (power position) + Front Squat + Jerk – rest as needed

 

BB Cycling

 

3X5 UB Cleans (full squat – from the floor) @ 65% (of max Clean) – rest 90 sec.

 

Strength

 

1a) 3X2@80% Paused Clean Pulls (3 count pause at knee) – rest 90 sec.

 

1b) 3X2@80% Push Press + Hold (3 count lockout hold overhead) – rest 90 sec.

 

Conditioning

 

3 rounds for time of:

 

9 C2B pull ups

 

Streamline:

 

 

BBG:

 

5X1@80% Hang Clean + Jerk – rest as needed

 

Conditioning:

 

3 rounds for time of:

 

9 Bar Muscle-Ups

21 Burpee Box Jumps 24/20″

 

Dec
15

12/15/14

Deload week, boys and girls. Testing week coming, then it’s time to get ready for The Open.

 

Competitor:

 

BBG

 

1) 5X1@80% Snatch from blocks (just above knee) – rest as needed

 

2) 5X1@80% Clean from blocks (just above knee) + Jerk – rest as needed

 

BB Cycling

 

3X5 UB Snatches (full squat – from the floor) @ 65% (of max Snatch) – rest 90 sec.

 

Strength

 

4X3@80% (of 3rm) Front Squats – rest 2:00

 

Conditioning

 

3 rounds for time of:

 

9 Power Cleans 205/140#

21 Ring Dips

 

Streamline:

 

BBG:

 

1) 5X1 Snatch – work to a max for the day, rest as needed

 

Conditioning:

 

4 rounds for total working time of:

 

10 OHS 95/65#

50 DU

5/3 (5 for men/3 for women) Muscle-Ups

 

Rest 1:00 after each round.

Dec
12

12/12/14

Competitor:

 

BBG

 

1) 5X1 Snatch High-Pull + 1 Hang Snatch (high pull from floor – hang sn from power position) – work to a max for the complex, rest as needed

 

2) 5X1 Hang Clean (power position) + Front Squat + Jerk – work to a max for the complex, rest as needed

 

Accessory/Skill

 

1a) 5X2 Three Stop Snatch Pulls DEMO VIDEO – heaviest possible, rest 60 sec.

 

1b) 5X5 Strict Pull-ups + ME UB C2B Pull-ups (stay on bar after completing Strict PU) – rest 60 sec.

 

Conditioning

 

21-15-9 of:

 

Deadlifts 225/155#

Strict HSPU

 

For time.

 

Streamline:

 

BBG:

 

5X1 Hang Clean (power position) + Front Squat + Jerk – work to a max for the complex, rest as needed

 

Conditioning:

 

21-15-9 of:

 

Deadlifts 225/155#

Strict HSPU

 

For time.

Dec
11

12/11/14

21-15-9

 

Ring rows

KBS 55/35

Sit ups

Dec
10

12/10/14

Competitor:

 

BBG

 

1) EMOM for 5:00-

 

2 T&G Power Snatches

 

*Begin at approximately 80% of 1rm Power Snatch & add load each minute. One miss is allowed – more than one miss, lower weight.

 

2) EMOM for 5:00-

 

2 T&G Power Clean & Push Jerks

 

*Begin at approximately 75% of 1rm Power Clean & Push Jerk & add load each minute. One miss is allowed – more than one miss, lower weight.

 

Strength

 

1a) 7X2 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible, rest 60 sec.

 

1b) 7X2 Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – heaviest possible, rest 60 sec.

 

Conditioning

 

For time:

 

Row 1k

 

Streamline:

 

BBG:

 

7X2 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible, rest 60 sec.

 

Conditioning:

 

Run 800m

120′ Farmers Carry (2 Kbs) 32/24kg

50 6″ Target Burpees

 

Dec
09

12/9/14

Competitor:

BBG

1) 5X1 High Pull (from floor) + Hang Snatch (power position) – work to a max complex for the session (no more than 5 heavy attempts), rest as needed

2) 5X1 Hang Clean (power position) + Front Squat + Jerk – work to a max complex for the session (no more than 5 heavy attempts), rest as needed

BB Cycling

3XME UB Cleans (full squat – from the floor) @ 85% (of max Clean) – rest 2:00

Strength

1a) 5X2 Paused Clean Pulls (3 count pause at knee) – heaviest possible, rest 90 sec.

1b) 5X2 Push Press + Hold (3 count lockout hold overhead) – heaviest possible, rest 90 sec.

Conditioning

5 rounds for time of:

30′ HS Walk
12 Thrusters 115/75#
9 Hang Power Snatches 115/75#

Streamline:

BBG:

5X1 Hang Clean + Jerk – work to a max complex for the session (no more than 5 heavy attempts), rest as needed

Conditioning:

4 rounds for time of:

:30s Chin and Toes HS Hold (30′ HS Walk)
12 Thrusters 95/65#
9 Hang Power Snatches 95/65#