12/31/12 Monday

Snatch: 70%x2, 75%x2, 80%x1x3

Snatch Pull: 90%x3x3
Squat: 80%x2x3
Conditioning: Jackie – 1000m row, 50 thrusters (45/25lbs), 30 pull-ups – I really want you all to try to limit the thrusters to two sets max…dig deep

First week of the New Year!

12/31/12 Monday –

Snatch: 70%x2, 75%x2, 80%x1x3
Snatch Pull: 90%x3x3
Squat: 80%x2x3
Conditioning: Jackie – 1000m row, 50 thrusters (45/25lbs), 30 pull-ups – I really want you all to try to limit the thrusters to two sets max…dig deep

1/1/13 Tuesday –

High hang muscle snatch: lightx3x3
Snatch grip press: lightx10x3
Conditioning: AMRAP 4 min – 5 power cleans (135/95lbs), 10 KBS (50/35lbs), 10 box jumps w/ step down (24/18”) – REST 4 min – AMRAP 4 min – 5 shoulder to OH (135/95lbs), 5 KB snatch ea. Arm (50/35lbs), 10 total step ups w/ KB (24/18”) - each AMRAP should be performed @ 90% or a pace that is sustainable for the entire 4 min...no rest, continuous movement, no redline

1/2/13 Wedneday –

Clean and jerk:  70%x2, 75%x2, 80%x1x3
Clean pulls: 90%x3x3
Front squat: 80%x2x3
Conditioning: 10! Ring dips, chin-ups, GHD sit-ups NOT FOR TIME

1/3/13 Thursday –

Power Snatch: 60%x3x3
Power clean & power jerk: 60%x3x3
Bench press: heavyx5x3 – we are going to begin to progress linearly again, so don’t max it out
Conditioning: 6 rounds – 500m row @ 2k row pace, rest 2 min – hit your pace times!

1/5/13 Saturday –

Snatch: heavy single – three strikes rule
Clean and jerk: heavy single – same notes
Front squat: heavy single
Conditioning: Regionals 2012 team workout #3 – 3 rounds for time 10 alternating arm DB snatches (100/70lbs), sprint 20m down and back – partner up, each partner does 3 rounds (alternate) do not worry about advancing the DB, control the DB each rep

12/29/12 Saturday

Snatch: heavy single – 3 strikes you’re out

Clean and jerk: heavy single – same notes

Partner workout: sandbag carry to bottom of hill and back w/ one sandbag (switch between partners as needed),200 double unders (100/partner), 100 alternating pistols (50/partner), 50 wall walks (25/partner)
***I know there are limited sandbags (and I will rectify that soon), but this one is easy.  Just begin in waves.  It will not take forever for partners to walk down the hill and back up.  Just have the next group needing that bag ready to go.

New block begins Monday.  I was very happy with everyone’s progress on the squats.  We will continue with a squat emphasis, just a little less so.  There will be more classic lifts.  I plan to have you ready for the February 9^th Olympic lifting meet at ETSU.  I know several of you want to compete in it.  The conditioning will continue its slow ramp up.  There will be more odd object lifting and movements.

Let’s do this thing.

12/28/12 Friday

Hang power snatch: fastx3x5

Pause front squat: 65%x3x5

3 rounds for total time: 10 deadlifts (225/155lbs), 10 bar-facing burpees, 10 handstand push-ups, 20 unbroken kb swings (70/50lbs)

12/27/12 Thursday

Power clean + hang power clean 1+1: Build to heavy single then 95%x1, 90%x1, 85%x2x2

1a) DB bench press 5x10 heavy but no missed reps
1b) DB bench row 5x10 ea. arm

GHD Sit-ups: 4x15

For time: Row and pull-ups 1,000m, 800, 600, 400, 200 and 20, 16, 12, 8, 4

Remainder of week

12/27/12 – Thursday

Power clean + hang power clean 1+1: Build to heavy single then 95%x1, 90%x1, 85%x2x2

1a) DB bench press 5x10 heavy but no missed reps
1b) DB bench row 5x10 ea. arm

GHD Sit-ups: 4x15

For time: Row and pull-ups 1,000m, 800, 600, 400, 200 and 20, 16, 12, 8, 4

12/28/12 – Friday

Hang power snatch: fastx3x5

Pause front squat: 65%x3x5

3 rounds for total time: 10 deadlifts (225/155lbs), 10 bar-facing burpees, 10 handstand push-ups, 20 unbroken kb swings (70/50lbs)

Christmas time is coming!

This being Christmas week and all, I am going to let you all free wheel the programming for the first half of the week.  If you can get two squat sessions in before we start back up on Thursday, please do.  One volume squat session and one volume front squat session.  I would suggest you do some atypical conditioning.  Go run some distance.  Do some different gymnastic stuff.  Spend time with friends and family during Christmas Eve, Day, and Boxing Day!

We will begin back on Thursday, in earnest.

HAPPY CHRISTMAS!

12/22/12 Saturday

Squat: TEST MAX - be smart with warm-ups, get heavy, ask for a spot if you need one

Snatch: heavy single – could be new 1RM, but don’t expect it
Clean and jerk: heavy single - same notes
Partner workout for time: 20 sets of 5 unbroken thrusters (135/95lbs) AND THEN 3k row – must alternate thrusters after every set of 5, must alternate rower after every 500m – partner up with someone you haven’t partnered with yet – scale thruster weight accordingly

12/20/12 Thursday

Hang power snatch: 60%x1x5

Hang power clean and power jerk 1+1: 60%x1x5
Tall box jumps: 3x5 – step down
Bench press: 3 sets of 5 heavier than last week
Bench supported barbell row: 3x5 heavy

12/19/12 Wednesday

Snatch: 60%x1x5

Clean and jerk: 60%x1x5
1a) Squat: 40%x2x3 – focus on acceleration up
1b) Squat jumps: 3x3 – full depth air squat with a max height jump
AMRAP 6 min: 3 heavy KB snatches per arm, 6 KB CJ per arm, 9 toes to bar

12/18/12 Tuesday

Power snatch: 60%x1x3, 70%x1x3

Power clean and power jerk: 60%x1x3, 70%x1x3
Tall box jumps: 3x5 – step down
Conditioning: 3x500m @ 80% of 500m PR, rest 1:1 – for every interval not within 5 seconds of projected time there is a 25 burpee penalty - LEARN TO PACE CORRECTLY

Math on row:
First number would be your 500m PR, second number would be the 80% effort.

1:20 - 1:36
1:21 - 1:37
1:22 - 1:38
1:23 - 1:40
1:24 - 1:41
1:25 - 1:42
1:26 - 1:43
1:27 - 1:44
1:28 - 1:46
1:29 - 1:47
1:30 - 1:48
1:31 - 1:49
1:32 - 1:50
1:33 - 1:52
1:34 - 1:53
1:35 - 1:54
1:36 - 1:55
1:37 - 1:56
1:38 - 1:58
1:39 - 1:59
1:40 - 2:00
1:41 - 2:01
1:42 - 2:02
1:43 - 2:04
1:44 - 2:05
1:45 - 2:06
1:46 - 2:07
1:47 - 2:08
1:48 - 2:10
1:49 - 2:11
1:50 - 2:12
1:51 - 2:13
1:52 - 2:14
1:53 - 2:16
1:54 - 2:17
1:55 - 2:18
1:56 - 2:19
1:57 - 2:20
1:58 - 2:22
1:59 - 2:23
2:00 - 2:24

12/17/12 Monday

Snatch: 60%x2x5

Clean and jerk: 60%x1x5
Squat: 50%x2x3 – focus on acceleration up
4RFT: 16 heavy DB push presses, 16 backward walking lunges, 16 GHD sit-ups, rest 1 min

Week 4/4 - Test Week!

This week will have low volume strength and medium volume conditioning.  This should be a welcome after last week's squatageddon.  Saturday is our squat test day.  If you won't be here Saturday, do Monday, Tuesday, and Wednesday, then rest Thursday, then test on Friday.  I want everyone to be fresh for their 1RM squat test.  I want to see a bunch of PRs!!

12/17/12 Monday –

Snatch: 60%x2x5
Clean and jerk: 60%x1x5
Squat: 50%x2x3 – focus on acceleration up
4RFT: 16 heavy DB push presses, 16 backward walking lunges, 16 GHD sit-ups, rest 1 min

12/18/12 Tuesday –

Power snatch: 60%x1x3, 70%x1x3
Power clean and power jerk: 60%x1x3, 70%x1x3
Tall box jumps: 3x5 – step down
Conditioning: 3x500m @ 80% of 500m PR, rest 1:1 – for every interval not within 5 seconds of projected time there is a 25 burpee penalty - LEARN TO PACE CORRECTLY

12/19/12 Wednesday –

Snatch: 60%x1x5

Clean and jerk: 60%x1x5
1a) Squat: 40%x2x3 – focus on acceleration up
1b) Squat jumps: 3x3 – full depth air squat with a max height jump
AMRAP 6 min: 3 heavy KB snatches per arm, 6 KB CJ per arm, 9 toes to bar

12/20/12 Thursday –

Hang power snatch: 60%x1x5
Hang power clean and power jerk 1+1: 60%x1x5
Tall box jumps: 3x5 – step down
Bench press: 3 sets of 5 heavier than last week
Bench supported barbell row: 3x5 heavy

12/22/12 Saturday –

Squat: TEST MAX - be smart with warm-ups, get heavy, ask for a spot if you need one
Snatch: heavy single – could be new 1RM, but don’t expect it
Clean and jerk: heavy single - same notes
Partner workout for time: 20 sets of 5 unbroken thrusters (135/95lbs) AND THEN 3k row – must alternate thrusters after every set of 5, must alternate rower after every 500m – partner up with someone you haven’t partnered with yet – scale thruster weight accordingly

12/15/12 Saturday

If you are completely and utterly run down from the week and are trying to figure out a way to skin this day without dying, just make sure to get the squats finished.  

Squat: 88%x3x8 – up weight on last set if you can, no missed reps

Snatch: 80%x3, 85%x2, 80%x2x2
Clean and jerk: 80%x3, 85%x2, 80%x2x2
4 person teams for time: 60 bar muscle-ups, 120 deadlifts (225/155lbs), 180 wallballs (20/14lbs), 240 double unders – one person working, one person resting, and two people moving one (one between them, so switch off) heavy sandbag 200m

12/13/12 Thursday

Power snatch: 70%x3x2, 75%x3x2

Power clean and power jerk 1+1: 70%x3x2, 75%x3x2
Bench press: 3 sets of 5 heavier than last week
For time: 5-10-15-20-25-20-15-10-5 unbroken DU, 800m run, repeat unbroken DU ladder – 15 min time cap – Miss J has an 800m route if you would like one

12/12/12 Wednesday

Squat: 83%x5x5 – up weight on last set if you can, no missed reps

Block clean mid-thigh: 70%x3x5 – up weight on last two sets if no missed reps and feel good
SLDL: 65%(of back squat)x5x3 – legs should be as straight as possible while maintaining a straight back, NOT TOUCH AND GO
3RNFT: 80% max set of strict chin-ups, 80% max set of feet elevated push-ups (30/24”), 10 total sandbag get-ups w/ bag on shoulder

12/11/12 Tuesday

Jerk behind the neck: 75%x3x3, 80%x3x2 – up weight on last set if no misses and feel good

Push press: 75%x5, 80%x5x2, 85%x5 – reset each rep, do not string together
Jerk dip squat – 80%(of jerk)x5x3 – dip drive of jerk, slow controlled movement working on positioning
10 min of LIGHT rowing – should be perfect form but embarrassingly slow, learn to maintain efficiency for this long-ish period of time

12/10/12 Monday –

Squat: 73%x10x3 – up weight on last set if you can, no missed reps

Block snatch mid-thigh: 70%x3x5 – up weight on last two sets if no misses and feel good
GHD Sit-ups: 3x18 UNBROKEN
EMOM for 8 min: odd minutes 3 OHS @ 70% of 1RM OHS (try 70% of snatch if no 1RM OHS), even minutes 12/8 ring push-ups

Week 3/4

This week will be very high volume on the strength work.  This will also be the lightest volume week for conditioning.  If you are feeling run down, get the strength work in and curtail some of the conditioning.  Ideally though, you get through everything as written.  Stay classy!

12/10/12 Monday –

Squat: 73%x10x3 – up weight on last set if you can, no missed reps
Block snatch mid-thigh: 70%x3x5 – up weight on last two sets if no misses and feel good
GHD Sit-ups: 3x18 UNBROKEN
EMOM for 8 min: odd minutes 3 OHS @ 70% of 1RM OHS (try 70% of snatch if no 1RM OHS), even minutes 12/8 ring push-ups

12/11/12 Tuesday –

Jerk behind the neck: 75%x3x3, 80%x3x2 – up weight on last set if no misses and feel good
Push press: 75%x5, 80%x5x2, 85%x5 – reset each rep, do not string together
Jerk dip squat – 80%(of jerk)x5x3 – dip drive of jerk, slow controlled movement working on positioning
10 min of LIGHT rowing – should be perfect form but embarrassingly slow, learn to maintain efficiency for this long-ish period of time

12/12/12 Wednesday –

Squat: 83%x5x5 – up weight on last set if you can, no missed reps
Block clean mid-thigh: 70%x3x5 – up weight on last two sets if no missed reps and feel good
SLDL: 65%(of back squat)x5x3 – legs should be as straight as possible while maintaining a straight back, NOT TOUCH AND GO
3RNFT: 80% max set of strict chin-ups, 80% max set of feet elevated push-ups (30/24”), 10 total sandbag get-ups w/ bag on shoulder

12/13/12 Thursday –

Power snatch: 70%x3x2, 75%x3x2
Power clean and power jerk 1+1: 70%x3x2, 75%x3x2
Bench press: 3 sets of 5 heavier than last week
For time: 5-10-15-20-25-20-15-10-5 unbroken DU, 800m run, repeat unbroken DU ladder – 15 min time cap – Miss J has an 800m route if you would like one

12/15/12 Saturday –

Squat: 88%x3x8 – up weight on last set if you can, no missed reps
Snatch: 80%x3, 85%x2, 80%x2x2
Clean and jerk: 80%x3, 85%x2, 80%x2x2
4 person teams for time: 60 bar muscle-ups, 120 deadlifts (225/155lbs), 180 wallballs (20/14lbs), 240 double unders – one person working, one person resting, and two people moving heavy sandbag 200m

12/8/12 Saturday

Squat: 85%x3x8

Snatch: 75%x2x2, 80%x2x2, if feeling good after those working sets, you may continue building to a heavy DOUBLE (NOT 2RM!)
Clean and jerk: 75%x2x2, 80%x2x2, same notes as snatch
Partner workout – Simultaneously Person 1 vs Person 2 – 5 min AMRAP of 30 ground to shoulder to overhead (135/95lbs) and with remaining time max KBS (70/50lbs) – pair up according to clean and jerk numbers (try to get with someone equal in strength to yourself)

12/6/12 Thursday

Power snatch: 65%x3x2, 70%x3x2

Power clean: 70%x3x2
Power jerk: 65%x3x2, 70%x3x2

Bench Press: 3 sets of 5 heavier than last week
3 rounds – 1 minute to perform 20 UNBROKEN wallballs (20/14), use remainder of minute to performs as many power cleans as possible at today’s 70% weight, rest 2 minutes between rounds

12/5/12 Wednesday

Squat: 80%x5x5

Block clean from mid thigh: 65%x3x2, 70%x3x3
Clean pulls: 100%x3, 105%x3x3
For reps – 12 min AMRAP of 7 strict pull-ups, 7 wall walks, 14 abmat sit-ups

12/4/12 Tuesday

Behind the neck jerk: 75%x3x5

Push press: 75%x5x2, 80%x5x2
For meters rowed –3 minutes light rowing then 40 sec hard, 20 sec very easy x10 then 3 min light rowing

12/3/12 Monday

Squat: 70%x10x3

Block Snatch: 65%x3x2, 70%x3x3
GHD Sit-ups and Hip Extension: 3x15
For time – 8! Strict dips and hang power snatch (95/65lbs) – use rings if you can do 5+ strict dips on them, use dip station if <5

Week 2/4

Good first week!  Everyone seems to be figuring things out quite nicely - aside from the rep schemes.  Bring that same energy in to this week.

A few notes:

1) Make sure all of your squats are as low as you can go while maintaining neutral spine.
2) Please utilize CGreg, CBo, and Miss J as much as possible to get coaching if they are working out with you, but do remember they are trying to get their workout in as well.
3) 80%x3x8 means you are squatting 8 sets of 3 reps at 80%.  I was going to change how I wrote it, but I have faith that we are all smart enough exercisers to figure it out.
4) 8! means 8-7-6-5-4-3-2-1

12/3/12 Monday –

Squat: 70%x10x3
Block snatch from mid thigh: 65%x3x2, 70%x3x3
GHD Sit-ups and Hip Extension: 3x15
For time – 8! Strict dips and hang power snatch (95/65lbs) – use rings if you can do 5+ strict dips on them, use dip station if <5

12/4/12 Tuesday –

Behind the neck jerk: 75%x3x5
Push press: 75%x5x2, 80%x5x2
For meters rowed –3 minutes light rowing then 40 sec hard, 20 sec very easy x10 then 3 min light rowing

12/5/12 Wednesday –

Squat: 80%x5x5
Block clean from mid thigh: 65%x3x2, 70%x3x3
Clean pulls: 100%x3, 105%x3x3
For reps – 12 min AMRAP of 7 strict pull-ups, 7 wall walks, 14 abmat sit-ups

12/6/12 Thursday –

Power snatch: 65%x3x2, 70%x3x2
Power clean: 70%x3x2
Power jerk: 65%x3x2, 70%x3x2

Bench Press: 3 sets of 5 heavier than last week
3 rounds – 1 minute to perform 20 UNBROKEN wallballs (20/14), use remainder of minute to performs as many power cleans as possible at today’s 70% weight, rest 2 minutes between rounds

12/8/12 Saturday –

Squat: 85%x3x8
Snatch: 75%x2x2, 80%x2x2, if feeling good after those working sets, you may continue building to a heavy DOUBLE (NOT 2RM!)
Clean and jerk: 75%x2x2, 80%x2x2, same notes as snatch
Partner workout – Simultaneously Person 1 vs Person 2 – 5 min AMRAP of 30 ground to shoulder to overhead (135/95lbs) and with remaining time max KBS (70/50lbs) – pair up according to clean and jerk numbers (try to get with someone equal in strength to yourself)