Aug
15

8/15/14

BBG

1) Power Clean: 2RM – 2X1@95%, 2X1@90%

2) Power Jerk from blocks: 2RM – 2X1@95%, 2X1@90%

Strength/Skill

1a) 3X8 Bench Press – heaviest possible reps with maximal speed, rest 90 sec.

1b) 3XME Strict C2B Pull-ups – rest 90 sec.

Conditioning

“Grace”

30 Clean & Jerks (anyhow) 135/95#

Aug
12

8/12/14

BBG

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

2) Jerk from blocks: 3RM – 3X1@95%, 3X1@90%

Strength/Skill

1a) 3XME UB Strict Muscle-Ups + ME UB Kipping Muscle-Ups (drop down after ME Strict set, and reset for Kipping set with no more than :10 break) – rest 90 sec.

1b) 3X8 Jumping Good Mornings – heavier than last week, rest 90 sec. DEMO VIDEO

Conditioning

5X1k Row – rest 1:1

Aug
04

8/4/14

BBG

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

Strength/Skill

1a) 4XME + 3 Strict HSPU (go to complete failure, then rest and complete 3 more reps each set) – if more than 15 on first set add a deficit, rest 90 seconds

1b) 4X5 Pause Front Squats @ Projected 5RM *see note* (STRICT 3 second pause in the bottom at absolute bottom depth) – rest 90 seconds

*Note: If your highest TRUE Max Effort (if you dropped the bar pre-absolute max because it was “heavy” this is not a true ME) set last week was below 5, work at 60-65% of 1RM. If it was 7 or greater, work at 75%. If it was 10 or greater you probably need to test your 1RM again.

Conditioning

For time:

100′ HS Walk
50 KB Snatches 24/16kg (25L/25R anyhow)
50′ OH Walking Lunges 155/105#
50 KB Swings 24/16kg
100′ HS Walk

Aug
02

8/2/14

BBG

1) 3 attempts to establish a 1RM Snatch.

Meet style. Warmup and choose openers and attempts.

2) 3 attempts to establish a 1RM Clean & Jerk.

Meet style. Warmup and choose openers and attempts.

Strength

15 minutes to establish a 3RM Front Squat.

Conditioning

“Amanda”

Compare to 140419.

9-7-5 of:

Muscle-Ups
Snatches (full) 135/95#

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#