Apr
18

4/18/14

BBG

 

1) Snatch from blocks (just above knee): work to a 3rm (drop each rep and reset quickly) – 1×3@95%, 1×3@90% – rest as needed

 

2) 5 SN Grip Behind-the-Neck Push Press + 3 Overhead Squats: work to a 1rm for Complex – 1×5+3@95%, 1×5+3@90% – rest as needed

 

Strength/Accessories

 

1) Back Squat: 1X10@60%, 1X8@70%, 1X8@75%, 1X8@80% – rest as needed.

 

2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.

 

Conditioning

 

5 rounds of:

 

:40 ME 6/4″ Deficit HSPU

:20 Rest

:40 AD for Calories

:20 Rest

:40 TTB

:20 Rest

 

 

Apr
17

4/17/14

10-1
KBS (55/35)
Pushups
20 Double unders after each round

Apr
16

4/16/14

BBG

1) Clean from Blocks (just above the knee): work to a 3rm (drop each rep) – 1×3@95%, 1×3@90%

2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps) – 1×3@95%, 1×3@90%

Strength/Skill

1a) Bent Over Rows: work to a 5rm – 1×5@95%, 1×5@90%

1b) Push Press – 5×5@90% of Monday’s 5rm

Conditioning

5 rounds for time of:

20 Pistols (alternating)
10 DB Snatches (alternating) 70/50#
5 Burpee Box Jumps 30/24″

Apr
15

4/15/14

BBG

1) Snatch: Work to a 3rm (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%, rest as needed

2) Snatch Balance: Work to a 3rm – 1X3@95%, 1X3@90%, rest as needed

Strength

1) Back Squat: 1X10@60%, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80% – rest as needed

2) Front Squat: 1X5@60%, 1X5@70%, 2X5@75% – rest as needed

Conditioning

Here’s a fun one taken from the Regional Prep template. Will check, but I think the time to beat is sub-10.

For time:

15 Muscle-Ups
15 Hang Clean to Thrusters 135/95#
100′ Shuttle Run (50′ down/50′ back)
20 Box Jumps 30/24″
10 Hang Clean to Thrusters 135/95#
100′ Shuttle Run (50′ down/50′ back)
15 Box Jumps 30/24″
5 Hang Clean to Thrusters 135/95#
100′ Shuttle Run (50′ down/50′ back)
10 Box Jumps 30/24″
15 Muscle-Ups

Apr
14

4/14/14

BBG

1) Clean: Work to a 3rm (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%, rest as needed

2) Jerk (off blocks): Work to a 3rm (drop all reps) – 1X3@95%, 1X3@90%, rest as needed

Strength/Skill

1A) 4XME Strict Pullups – rest 60 sec.
1B) 4X5 Push Press – heaviest possible, rest 60 sec.

Conditioning

“Jackie”

For time:

Row 1K
50 Thrusters 45#
30 Pullups

Apr
11

4/11/14

BBG

1) 8 minutes to establish a 3rm T&G Power Snatch.

2) 8 minutes to establish a 3rm T&G Power Clean & Push Jerk.

Strength

1) Back Squat: 1X10@60%, 1X8@65%, 1X8@70%, 1X8@75% – rest as needed.

2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.

Conditioning

This is one continuous effort.

10 min Max Distance Sled Drag (forward facing – march style).

*Load should be heavy, but movement should be continuous for all 10 minutes.

-then-

10 min AMRAP of:

5 T&G Power Clean & Push Jerks @ 80% of max from #2
25 HR Push-ups
5 Muscle-Ups

-then-

10 min Max Distance Sled Drag (forward facing – march style).

Apr
10

4/10/14

4 Rounds for time:

Run 200M

15 KBS (55/35)

20 HR Push-ups