Nov
25

11/25/14

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) @ 80% (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

EMOM for 20:00-

As fast as possible…

5 Pull-ups
10 HR Push-ups
15 Air Squats

With the remainder of the minute – on odd minutes only (1:00, 3:00, 5:00, etc.) – complete ME Double-Unders.

Streamline:

BBG:

5X1 Hang Clean (just above knee) + Jerk – work to a max single for the day (no more than 5 attempts), rest as needed

Conditioning:

EMOM for 16:00-

As fast as possible…

5 Pull-ups
10 HR Push-ups
15 Air Squats

With the remainder of the minute – on odd minutes only (1:00, 3:00, 5:00, etc.) – complete ME Burpees.

Nov
24

11/24/14

Competitor:

BBG

1) 5X1 Snatch from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed

2) 5X1 Clean from blocks (just above knee) + Jerk – work to a max single for the day (no more than 5 attempts), rest as needed

BB Cycling

3XME UB Snatches (full squat – from the floor) @ 80% (of max Snatch) – rest 90 sec.

Strength

1a) 4X3 Front Squats – work to a near 3rm (final set should be close to a 3rm, but no misses), rest 2:00

1b) 4X5 Tempo (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) + ME UB Kipping (or strict w/ no tempo) Ring Dips – rest 2:00

Conditioning

7 rounds of:

Row 200m (all out)
ME -1 MU AFAP

Rest 1:1

Note: This should be a “quick” ME -1 set. Meaning fast to the rings and fast cycle on the rings, but drop a rep (or two) before hitting failure.

Streamline:

BBG:

5X1 Hang Snatch (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed

Conditioning:

5 rounds of:

30 Double Unders
ME Pullups – AFAP

Nov
21

11/21/14

Competitor:

BB Cycling

1) Power Snatch: 4X3@80% – rest as needed

2) Power Clean & Push Jerk: 4X3@80% – rest as needed

Accessory/Skill

1a) 4X3@80% Three Stop Snatch Pulls DEMO VIDEO – rest 60 sec.

1b) 4XME UB C2B Pull-ups – rest 60 sec.

Conditioning

1) 4 rounds of:

Row 200m
15 Burpees over Rower (jump over slide)

Rest 1:1

*Rest as needed between #1 & #2.

2) For time:

50 Pistols (alternating)
50 TTB
50 Thruster 115/75#

Streamline:

BBG:

Power Clean & Push Jerk (TNG): 4X3@80% – rest as needed

Conditioning:

50 Goblet Squats 24/16#
15 Wall Walks
50 Shoulder to Overhead 95/65#

Nov
20

11/20/14

4 Rounds

Run 3 laps

10 Push-ups

15 Air squats

20 Sit-ups

Nov
19

11/19/14

Competition:

BBG:

5X3@80% Paused Back Squats (3 count pause at absolute rock-bottom depth)

Conditioning:

3 rounds time of:

10 BB Step-Ups (front rack – alternate legs – 10 total steps) 95/65#
15 TTB
20 Push Press 95/65#

Streamline:

BBG:

5X3@80% Paused Back Squats (3 count pause at absolute rock-bottom depth)

Conditioning:

3 rounds time of:

10 BB Step-Ups (front rack – alternate legs – 10 total steps) 95/65#
15 TTB
20 Push Press 95/65#

Nov
17

11/17/14

Strength

1a) 4X5@75% Front Squats – rest 90 sec.

1b) 4X10 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 10 UB reps at strict tempo is too easy add weight, rest 90 sec.

Conditioning

5 rounds for time of:

20 Calorie Row
20 Wall Balls 30/20#

Note: Men, if you don’t have a 30# wall ball use a 20# to a 12′ target.

Streamline:

BBG:

5X1@80% Snatch from just above knee – rest as needed

Conditioning:

4 rounds for time of:

15 KBS 32/24kg
15 Thrusters 95/65#

Nov
14

11/14/14

BB Cycling

1) Power Snatch: 4X3 – work to a 3RM, rest as needed

2) Power Clean & Push Jerk: 4X3 – work to a 3RM, rest as needed

Accessory/Skill

1a) 4X3 Three Stop Snatch Pulls DEMO VIDEO – heaviest possible, rest 90 sec.

1b) 4XME UB C2B Pull-ups – rest 90 sec.

Conditioning

3 rounds for time of:

10+5+5 UB C2B Pullups
20 DB Hang Power Clean & Push Jerk @ 55/35#
20 Ring Dips

Note: Pull-ups must be completed in UB sets of 10-5-5. Sets broken before those reps are completed must be repeated.