Jul
28

7/28/14

BBG

3 Position Snatch (Floor, Hang, Power Position – do not drop bar): Max for the complex – 1X1@95%, 1X1@90%

Strength/Skill

1a) 4XME Strict HSPU – if more than 15 on first set add a deficit, rest 90 seconds

1b) 4XME Pause Front Squats @ 70% (STRICT 3 second pause in the bottom at absolute bottom depth) – rest 90 seconds

Conditioning

4 rounds of:

Run 800m
15 C2B Pull-ups

Rest 1:1

Jul
25

7/25/14

BBG

Snatch from blocks (above knee): 5X2@80%

Strength

1a) Back Squat: 3X3@80% – rest 60 sec.
1b) Pendlay Row: 3X5@80% – rest 60 sec.

Conditioning

For time:

50 Jumping Back Squats 45/35#
75 KB Swings 24/16kg
100 Double-Unders
75 Push Press 75/55#
50 Burpees

Jul
23

7/23/14

BBG

1) Clean from blocks (just above knee): 5X2@80%

2) BTN Jerk from blocks (drop every rep): 5X2@80%

Strength/Skill

1a) 3X3 Bench Press @ 80% (of 3rm) – rest 90 sec.

1b) 4X5 Tempo Strict TTB (3 counts on descent of legs) – rest 90 sec.

Conditioning

3 rounds for time of:

25 GHD Sit-ups
50′ HS Walk
50′ OH Walking Lunges 155/115#

Jul
22

7/22/14

BBG

Snatch: 5X2@80%

Strength

Back Squat: 5X3@75%

Conditioning

For time:

Row 500m
12 Push Jerks 175/115#
12 Muscle-Ups
9 Push Jerks 175/115#
9 Muscle-Ups
6 Push Jerks 175/115#
6 Muscle-Ups
Row 500m

Jul
21

7/21/14

BBG

1) Clean & Jerk: 5X1@80% – rest as needed

2) Jerk from blocks: 5X1@80% (of max from blocks) – rest as needed

Strength

1a) Behind the neck Push Press (Clean grip): 3X5@80% – rest 90 sec.

1b) 3X5 Strict Pull-ups + ME C2B Pull-ups – rest 90 sec.

Conditioning

5 rounds for time of:

7 Hang Cleans (full) 155/105#
14 HSPU (Kipping is allowed)
200m Run

Jul
11

7/12/14

BBG

1) 15 minutes to establish a 1RM Snatch.

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

Strength

15 minutes to establish a 3RM Front Squat.

Conditioning

3 rounds for time of:

Run 400m
9 Bar Muscle-Ups
15 DB Thrusters 60/40#

Jul
11

7/11/14

BBG

Snatch from blocks (above knee): 2rm – 2×2@90%

Strength

1a) Back Squat: 5X2@90% of Tuesday’s 3rm – rest 90 sec.
1b) Pendlay Row: 5X5 – heaviest possible, rest 90 sec.

Conditioning

3 rounds for time of:

14 Deficit HSPU 6/4″
7 Power Clean & Push Jerks 185/125#