May
12

5/12/15

Competitor:

 

1) 5X2 Clean from blocks (just above knee) – work to a max double for the day, rest as needed

 

2) 5X2 Jerk from blocks/rack – work to a max double for the day, rest as needed

 

Strength/Skill

 

1a) 4X5 Tempo Ring Dips (3 counts in all parts) + ME Kipping Ring Dips (if you cannot do 5 UB tempo reps, then break and make the 5th tempo rep lead into the ME kipping) – rest 90 sec.

 

1b) 4X5 Jerk Grip BTN Push Press – work to a 5rm, rest 90 sec.

 

Conditioning

 

Event 7-

 

For time:

 

15 muscle-ups

1 squat clean (205 / 135 lb.)

1 squat clean (225 / 145 lb.)

1 squat clean (245 / 155 lb.)

1 squat clean (255 / 165 lb.)

1 squat clean (265 / 175 lb.)

 

Time cap: 6 minutes

 

Streamline:

 

BBG:

 

5X2 Hang Clean + 1 Jerk – work to a max double for the day, rest as needed

 

Conditioning:

 

For time.

 

15 Muscle Ups

 

2 Squat Cleans at 70% 1RM

 

2 Squat Cleans at 80% 1RM

 

2 Squat Cleans at 90% 1RM

May
08

5/8/15

1) 15:00 to establish a 1RM Snatch.

 

2) 15:00 to establish a 1RM Clean & Jerk.

 

Conditioning

 

Event 6-

 

5 rounds for time of:

 

25-calorie row

16 chest-to-bar pull-ups

9 strict deficit handstand push-ups (4.5″ men/3″ women)

 

Time cap: 16 minutes

 

May
06

5/6/15

Competitor:

 

1) EMOM for 10:00-

 

3 T&G Power Snatches – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

 

2) 2 T&G Power Clean & Push Jerks – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

 

Strength/Skill

 

1a) 4X10 Front Squats – same load as last week but try to make each set AFAP, rest 2:00

 

1b) 4XME UB Muscle-Ups – rest 2:00

 

Conditioning

 

“Tommy V”

 

For time:

 

21 thrusters

12 rope climbs

15 thrusters

9 rope climbs

9 thrusters

6 rope climbs

 

M 115-lb. thrusters, 15-ft. rope

F 75-lb. thrusters, 15-ft. rope

 

Streamline:

 

1a) 4X10 Front Squats – same load as last week but try to make each set AFAP, rest 2:00

 

1b) 4XME UB Strict Pull-ups – rest 2:00

 

Conditioning:

 

Tommy V”

 

For time:

 

21 thrusters

12 rope climbs

15 thrusters

9 rope climbs

9 thrusters

6 rope climbs

 

M 115-lb. thrusters, 15-ft. rope

F 75-lb. thrusters, 15-ft. rope

 

-20 min time cap

 

-if you do not have full rope climbs, sub C2B pull-ups, regular pull-ups, or ring rows

Apr
29

4/29/15

Competitor:

 

1) EMOM for 10:00-

 

3 T&G Power Snatches – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

 

2) 2 T&G Power Clean & Push Jerks – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

 

Strength/Skill

 

1a) 4X10 Front Squats – work to a heavy but not maximal set of 10 (based off last week’s sets) and note time for each set, rest 2:00

 

1b) 4X2 Strict MU + ME Kipping MU – rest 2:00

 

Conditioning

 

4 rounds for time of:

 

10 Power Snatches 155/105#

150′ Shuttle Run (50′ sections)

30 Pistols (alternating)

150′ Shuttle Run (50′ sections)

 

Streamline:

 

1a) 4X10 Front Squats – 80% of your 5RM Front Squat

 

1b) 4X5 Strict Pullups – add weight if unbroken and easy

 

Conditioning:

 

3 rounds for time of:

 

10 Power Snatches 135/95#

150′ Shuttle Run (50′ sections)

20 Pistols (alternating)

150′ Shuttle Run (50′ sections)

Apr
27

4/27/15

Competitor:

 

7X3 Snatch from blocks (just above knee) – work to a max triple for the day, rest as needed

 

Strength/Skill

 

1a) 5X3 Pullups + 3 C2B Pullups + 3 Bar Muscle-Ups (the goal is unbroken: if you cannot complete the complex UB, complete the reps in a way where you practice the transition between each movement) – rest 90 sec.

 

1b) 4X10 Back Squats (timed sets) – work to a close to maximal set of 10 (based off last week’s sets) and note time for each set, rest 90 sec.

 

Conditioning

 

Masters Event 4:

 

21-15-9 reps for time of-

 

Deadlifts 225/155#

Box jumps 24/20″

Handstand push-ups (Open Standard – Kipping is allowed)

 

 

Streamline:

 

7X3 Hang Snatch (above knee) – work to a max triple for the day, rest as needed between

 

Conditioning:

 

Masters Qualifier Event 4:

 

21-15-9 reps for time of-

 

Deadlifts 225/155#

Box jumps 24/20″

Handstand push-ups (Kipping is allowed)

Apr
24

4/24/15

Competitor:

 

) 15:00 to establish a 1RM Snatch.

 

2) 15:00 to establish a 1RM Clean & Jerk.

 

Conditioning

 

For time:

 

20 Muscle Ups

30 Thrusters 135/95#

40 Hang Power Cleans 135/95#

Run 800 Meters

 

 

 

Streamline:

 

15:00 to establish a 1RM Clean & Jerk

 

Conditioning:

 

10 Muscle Ups

20 Thrusters 115/75#

30 Hang Power Cleans 115/75#

Run 800 Meters

Apr
22

4/22/15

Competitor:

 

1) EMOM for 10:00-

 

3 T&G Power Snatches – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

 

2) 2 T&G Power Clean & Push Jerks – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight.

 

Strength/Skill

 

1a) 4X10 Front Squats – work to a heavy but not maximal set of 10 (based off last week’s sets) and note time for each set, rest 2:00

 

1b) 4X2 Strict MU + ME Kipping MU – rest 2:00

 

Conditioning

 

5 rounds of:

 

2:00 to complete-

 

50′ HS Walk

ME DU with the remainder of the 2:00

 

1:00 Rest

 

 

 

Streamline:

 

1a) 4X10 Front Squats – work to a heavy but not maximal set of 10 (75% of 5RM) perform them AFAP, rest 2:00

 

1b) 4X5 Strict Pull-up – add weight as needed to keep it challenging, rest 1:00

 

Conditioning:

 

4 rounds of:

 

2:00 to complete-

 

50′ HS Walk (or 10 Strict HSPU)

ME DU with the remainder of the 2:00

 

1:00 Rest