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

Apr
20

4/20/15

Competitor:

 

 

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

 

Strength/Skill

 

1a) 5X6 Pullups + 4 C2B Pullups + 2 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 heavy but not maximal set of 10 (based off last week’s sets) and note time for each set, rest 90 sec.

 

Conditioning

 

*100 Bar Facing Burpees – For time.

 

EMOM (beginning @ 1:00) – 3 Power Clean & Push Jerks 185/125#

 

Streamline:

 

7×3 hang snatch from above knee

 

Conditioning

 

*100 Bar Facing Burpees – For time.

Apr
15

4/15/15

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, rest 2:00

 

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

 

Conditioning

 

3 rounds of:

 

1:00 ME Strict HSPU

 

4:00 AMRAP of:

 

7 Power Clean & Push Jerks @ 70% of max from #2

14 Bar Facing Burpees

 

1:00 Rest

 

Streamline:

 

4X10 Front Squats – work to a heavy but not maximal set of 10, rest 2:00 between sets

 

4X5 Strict Weighted Pull-up – heaviest possible  – rest 2:00

 

Conditioning:

 

3 rounds of:

 

1:00 ME HSPU (Strict if possible)

 

3:00 AMRAP of:

 

7 Power Clean & Push Jerks 135/95#

14 Bar Facing Burpees