Week 4/4

Week 4/4

Monday 12/30/13 –

Pause front squat: 3-3-3-3-3 – 3 second pause in bottom of squat
A1) DB pause bench press: 5x5
A2) Chinese DB row: 5x5
MAP session: 10 min @ 80% of run 200m, 35 DU, row 200m, rest 5 min, 10 min @ 80% of run 200m, 3 HPC 185/115lbs, 5 BJ 30/24” step down, 7 DL 185/115lbs, rest 5 min, 10 min @ 80% of 3 MU, 5 burpees, 7 BB front rack lunges (135/95lbs), 9 cal row

Tuesday 12/31/13 –

Press + push press: slowly build to heavy 1+3
EMOM 10 min: clean and jerk – start around 60-70%, build slow
Row: 500m @ 80% of best 500m time, rest walk 2:30, x6-8 depending on how well you're holding your split (do the daggum math and hold the correct split...)

Wednesday 1/1/14 –

Squat: 75%x2x5
Bike, swim, or row: 40 min Z1

Friday 1/3/14 –

Conditioning: 5-10-15-20-25-30-35-30-25-20-15-10-5 UB DU
EMOM 8 min: TnG full snatch x2 – start around 60%, build if technique is there
Conditioning: 5 rope climbs, rest 2 min, 10 pHSPU, 20 KBS (70/50), 30 C2B pull-ups, 200m FC HAP, 30 C2B pull-ups, 20 KBS, 10 pHSPU, rest 2 min, 500m row

Saturday 1/4/14 –

TnG PC: build to heavy triple – no pause at thighs, focus technique!
Jerk: 85%x2x3 – focus the drive under the bar
Squat: quickly build to heavy, no grind single
Conditioning: 13.4 – 7 min AMRAP 3 CJ 135/95lbs, 3 T2B, 6 and 6, 9 and 9, … ad infinitum 

12/28/13 Saturday

Hang snatch: build to heavy single; 90%x1x3
Clean and jerk: build to heavy 2+1; 90%x2+1x3
EMOM: PC + PP, begin at 60%, guys build with 5s, girls build with 2.5s, go until 2 fails
Conditioning: 21-15-9 PC 135/95lbs and ring dips
Rest 10-15 min
Conditioning: 9-7-5 DL 315/225lbs and burpee box jumps 30/24”

12/27/13 Friday

Squat: 3-3-3-2-2 – 3 seconds down, 2 second pause, fast up
EMOM 6 min: 3 TnG power snatch @ 60% - work efficiency
A1) Press: 3x10 - HAP
A2) Strict chin-ups: 3x max set
A3) Stall bar leg raises: 3x10
Conditioning: 2 min max MU, rest 2 min, 10 HSPU, 10 alt. TGU (70/50), 10 HSPU, 10 KB snatch R, 5 rope climbs, 10 KB snatch L, 10 HSPU, 10 alt. TGU, 10 HSPU, rest 2 min, 1k row HARD

First half of week 3/4

Week 3/4

Monday 12/23/13 –

Squat: 70%x2x6 – OTM
EMOM 8 min: HC + clean – begin at 225/135lbs, add per set if you’re keen
A1) Press-grip bench press: 5-5-5-5-5
A2) GHD sit-ups: 5x8-12
A3) Front rack lunge: 5x6-10 total steps @ 135/95lbs
Row: 25 min @ Z1 – every 1k get off and perform 1 round strict Cindy

Tuesday 12/24/13 –

Power snatch + OHS: build to heavy 1+2
Pause jerk: 80%x2x4
Conditioning: 15-12-9 PC 115/75lbs, burpees, rest 10 min, x2
Rest 10-20 min
Conditioning: 1k row @ 90%, rest 3 min, 50 T2B, 50 BJ 30/24”, 50 burpees, rest 3 min, 1k row

Week 2

Week 2/4

Monday 12/16/13 –

Squat: 70%x2x6
Snatch deadlift + hang snatch high pull + hang snatch: begin at 60%, slow build to heavy
EMOM 6 min: 4/2 muscle-ups + 3/1 dips
Conditioning: 5k row test for those that missed it
Conditioning: 20 HSPU, 40 BJ (24/20”), 20 power snatches (115/75), 40 T2B, 100 DU

Tuesday 12/17/13 –

Snatch push press: 3-3-3-3-3
Power clean: begin at 60%, perform 1 rep every 30s, build small every 2^nd or 3^rd rep, no more than 10 min
A1) DB bench row: 4x8 HAP
A2) GHD sit-ups: 4x8-12
Bike: 30s hard, 30s plank any way, 20 min

Wednesday 12/18/13 –

Hang clean pull x2 + hang clean: build to heavy single of complex; 90%x2+1x3
Clean deadlift: 105%x3x3
Conditioning: 5 C2B pull-ups (work butterfly), 20 sec AD sprint @ 97%, rest walk 3 min, x5
Conditioning: 5 C2B pull-ups (work butterfly), 20 sec row sprint @ 97%, rest walk 3 min, x4

Friday 12/20/13 –

Behind the neck jerk: 80%x3x3
Front squat: 3-3-3-3
EMOM 5 min: 5 FS @ 75% of final triple weight
Conditioning: 1k row @90%, rest 2 min, 100m FC HAP, 50 KBS 2pd/50lb, 50 KB SDHP 2pd/50lb, 50 wallball, 100m FC, rest 2 min, 2 min AD @ 95%

Saturday 12/21/13 –

Snatch: 15 min to find heavy single, not 1RM
Clean: 20 min to find heavy double, not 2RM
Hang snatch high pull: 60-70%x10x3
MAP session: 10 min @ 80% of 3 DL (275/185lbs), 3 bar muscle-ups, max L-sit, rest 5 min, 10 min @ 80% of 250m row, 3 KB snatch/arm (50/35lbs), 10 air squats, rest 5 min, 10 min @ 80% 30s AD, 30 DU, 10 burpees

Knocking the dust off...

Week 1/4

Monday 12/9/13 –

Squat: 3-3-3-3 – 3 seconds down, 2 second pause, fast up
Power snatch + hang power snatch: use 6-8 sets to build to fast single of complex
Practice: 10 min of HS/HS walk practice – use wall, freestanding, or walk as needed
EMOM 8 min: 3-4 weighted chin-ups – hard weight
Conditioning: 1k row, 150 DU, 1k row – pace the rows, attack the DU

Tuesday 12/10/13 –

Press cluster: 2.2.2x3 – 15 sec rest between clusters, 2-3 min rest between sets
EMOM 6 min: TnG PC x2 + TnG power jerk (PJ) x2 – somewhere around 60-70%, focus on efficiency
Conditioning: 10 wall walks, 10 alt TGU (70/50), 10 wall walks, 10 alt TGU
Bike or row: 5-10 min flush pace

Wednesday 12/11/13 –

Mid-thigh hang clean: quickly build to tough single; 90%x1x3
EMOM 6 min: TnG clean x4 – begin around 50%, add small per set
A1) C2B chin-ups: choose a manageable number that will be hard by third set (ex. 15-20 for Crissy), rest 10 sec
A2) Row: 10 cal AFAP, rest 10 sec
A3) Ring dips: 10/6 (male/female), rest 3 min, x3
Conditioning: 50 T2B, every break is 30 DU

Thursday 12/12/13 –

Practice: 10 min of choose some iteration of push-ups you need to work on – feet elevated, ring, HSPU, etc – volume low, skill high
RTW (round the world): 1 min bike, 1 min front leaning rest (FLR), 1 min row, 1 min crawl, 1 min jog, 1 min jump rope, x5 – Z1/flush pace

***made your off day Friday this week because of the Christmas party

Saturday 12/14/13 –

Snatch: EMOM 8 min, building sets – begin around 70%
Front Squat: 2RM
Conditioning: every 75 sec perform 2 TnG PC + 20 DU – start 185/105 and add weight each set, max 8 sets
Row: 5k TEST

Central East Regional weekend is upon us!

Proud of everyone's hard work!

Wednesday 6/5/13

Hang snatch: 60%x1, 65%x1, 70%x1, 75%x1

Hang clean: 60%x1, 65%x1, 70%x1, 75%x1
Squat: 50%x3x3 – with speed down and up
Conditioning: row 15s hard, 45s easy, x6

Disconnect...eat and sleep well.  Epsom salt, self-massage, yoga, whatever it is you do!

I will have something planned for us Thursday evening up in Columbus. 

Tuesday 6/4/13

Power snatch: 60%x1, 65%x1, 70%x1, 75%x1

Power clean: 60%x1, 65%x1, 70%x1, 75%x1
Squat: 60%x2, 70%x2, 80%x2, 85%x2
Skill: skill the movement that has been limiting you – intensity can be high, but volume must be extremely low (if you have a question, text me)

Monday 6/3/13

Ladies perform 7 min to find 3RM OHS, rest 2 min, then 2 min max ring MU

Fellas perform 2 min max ring MU order of Lex, CGreg, Matt, rest 2 min, then 7 min to find 3RM OHS
Clean and jerk: 60%x1, 70%x1, 80%x1, 85%x1x3
Front squat: 60%x2, 70%x2, 80%x2, 85%x2, 90%x1
Katie conditioning: 4 deadlifts (185lbs), 8 box jumps (24”), rest 1:30 min, x3 – focus on loading tension on DL setup, practice removing weight/clips and flipping box each set
Conditioning: 15 cal row, 15 wallballs, 15 C2B pull-ups, 15 pistols, 15 DB snatches, 15 cal row – keep the rows slightly faster than casual, attack the rest at a 80-90% pace with Regional standards – Jessie and CGreg add in 100 double unders at end of last row

Friday and Saturday

Friday 5/31/13 –

Snatch PP + snatch jerk + snatch balance: 50%x1, 55%x1, 60%x1, 65%x1, 70%x1, 75%x1, 80%x1 – may use jerk boxes
Clean and jerk: 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 85%x1 90%x1
Skill: work the movement that is holding you back
Conditioning: bike 30s hard, 30s easy, x6
Caleb and Jessie: Event 6

Saturday 6/1/13 –

Front squat: 60%x2, 70%x2, 80%x2, 90%x2, 95%x1, 90%x2, 95%x1
Conditioning: Event 7 – Caleb, Katie, Matt, Jessie, Alex, Crissy

Wednesday 5/29/13

Snatch + OHS: begin at 50% and perform 1 snatch + 2 OHS – add 10lbs (ladies) and 20lbs (fellas) for each successful completion of complex, quit after 2 misses

Power clean + power jerk: 60%x2+1, 65%x2+1, 70%x2+1, 75%x1+1, 70%x2+1
Back squat: 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 95%x1x2
Conditioning: 8 min clock – 100 double unders, 30 unbroken wallballs (20/14lbs @ 10ft) (add 10 wallballs for every break), 30 C2B pull-ups, max row calories with remaining time

Tuesday 5/28/13

Katie, Lesley, Lex, CBo: quickly build to 80% of max DL for a SINGLE, drop to 70%x3, then use 50% for 9-6-3 deadlift and box jumps (30/24”)

Jessie, CGreg: EMOM for 5 min - 2 full cleans (225/135lbs), 1 rope climb - do what you must not to burn your skin
Crissy, Matt: ½ Jackie – everything absolutely unbroken
Full rest – can be split in to AM and PM sessions
All: EMOM for 10 min – evens do 3 burpee MU (or attempts), odds do 4 alternating pistols and 4 alternating DB snatch (70/50lbs)

Week 8/9

Monday 5/27/13 -

Power snatch: 7 min to find heavy single
Clean and jerk: 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1
Front squat: 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 95%x1
Conditioning: Tabata row for max meters
Skill: Choose a technique that needs work and spend 10 minutes improving

Week 7/9

Week 7

Monday 5/20/13 –

Clean and jerk: 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 90%x1, 85%x1
Behind the neck press: LIGHTx10x3 – guys no more than 95, ladies no more than 65 – grip at 3RM OHS position or wider
Front squat: 60%x3, 70%x3, 80%x3, 85%x3, 90%x2, 85%x2, 80%x3
Work A
Work B: utilize this time of fatigue to skill a movement you need to improve – 10 min & low volume

Work A –
Katie: MU and DB snatch work w/ G
Crissy and Matt: 25 unbroken thrusters (45lbs), 30 C2B pull-ups, rest 1 min, 20 C2B pull-ups, rest 30 sec, 10 C2B pull-ups, 25 unbroken thrusters
Jessie and CGreg: Event 6
Lesley: 15-12-9 bounding box jumps 24”, C2B pull-ups, pistols
Alex: 30 bounding box jumps 30”, 1:30 min ME alternating DB snatch 70lbs, rest 1:30 min, 1 min ME alternating DB snatch, rest 1 min, 30 sec ME alternating DB snatch, 20 box jumps
CBo: 20 alternating pistols, 1:30 min ME alternating DB snatch 70lbs, rest 1:30 min, 1 min ME alternating DB snatch, rest 1 min, 30 sec ME alternating DB snatch, 20 alternating pistols

Tuesday 5/21/13 –

Conditioning: 1k row, rest 1:1, x3 – perform each row at Jackie pace
Rest 10-20 min
Conditioning: EMOM 10 min, 5 wallballs (20/14lbs to 10’) and 1 rope climb – work efficiency
Rest 5 min EXACTLY
3:00 min to establish heavy 3 OHS

Wednesday 5/22/13 –

Power snatch: 60%x2, 65%x2x2, 70%x1x2, 75%x1
Power clean + power jerk: 60%x2+1, 65%x2+1, 70%x2+1, 75%x1+1
Squat: 60%x2, 70%x2, 80%x2, 85%x2
Work A
Work B

Work A –
Katie and Lesley: 1 min ME deadlift (185lbs), rest 1 min, 1 min ME deadlift, rest 1 min, 1 min ME deadlift – die for 15 per round, and utilize new setup position
Crissy and Matt: 750m row, 10 DB snatch (50lbs), 500m row, 10 DB snatch, 250m row, 10 DB snatch – all rows faster than Jackie pace
Jessie and CGreg: 50 unbroken DU, 3 cleans (225/135lbs), x3
Alex and CBo: 1^st min 21 deadlifts (275lbs), 2^nd min 15 deadlifts, 3^rd min 9 deadlifts

Work B –
Katie, Lesley, Alex, CBo: bounding box jump practice – chest over thighs on top
Crissy, Jessie, CGreg, Matt: burpee MU practice – find that rhythm and pace, play around with how you drop, release the rings, etc.

Thursday 5/23/13 –

Rest hard

Friday 5/24/13 –

Hang power snatch + 3 OHS: 60%, 65%, 70%
Clean and jerk: 60%x2+1, 70%x2+1, 80%x2+1x2
A1) Front squat: 60%x2, 70%x2, 80%x2, 85%x2, rest 30s
A2) Rope climb: 2, 2, 1, 1, rest 2-3 min
Conditioning: Airdyne 20s hard, 40s easy, x6

Saturday 5/25/13 –

Event 2 & 3: use Regional’s standards and times – make sure bars are loaded properly and all rules abided – Katie will sub 6 C2B pull-ups with no burpee if needed
Rest 20 min
Event 4: Alex, CGreg, Matt, Katie, Jessie, Crissy – in that order, find someone to judge you all AND a person to record the FINISH time for every single athlete for every single movement (Cat did this last Saturday and did it spectacularly, so maybe ask her?)
(If you're keen...) Squat: 60%x1, 70%x1, 80%x1, 85%x1, 90%x1

Regionals Day 3

Event 6: Jessie and Caleb G

Event 7: All

Regionals Day 2

Event 4: All

Event 5: Katie and Alex

Regionals run-through

Team Event 1:

Crissy and Matt

Team Event 2 & 3:

All - post scores and include any missed set(s) on the OHS

I will be there for all the workouts tomorrow.  I will enforce standards.  We will also talk a small piece of strategy on the OHS portion.

Week 6/9

Two days worth as I am out of town all day tomorrow in to Tuesday morning.  Lifting drops by almost 40 reps this week.  Conditioning will be slightly higher because of our Regionals run through on Friday, Saturday, and Sunday.  

As it stands I have Crissy and Matt doing Jackie, Katie and Lex doing DL/BJ, and Jessie and CGreg doing the chipper.  That is what you all should plan for coming this weekend.  Because of that, correspond with each other if you are doing a workout together on one of those days.  I don't care too much about what time you do it, as long as you are doing it together on the specified day and holding yourselves to regional's standards.  Naturally I need all of the guys to do the MU then OHS workout together, same with the ladies (but you all don't have to do it together).  Saturday morning we should be able to knock out the chipper.  Sunday I need everyone to decide on a time for the final workout.

Please let me know what time you are doing what as I need to be there for each.

Monday 5/13/13 –

Hang power snatch + OHS: 60%x3+1, 65%x3+1, 70%x3+1x2
Power clean + power jerk: 60%x2+2, 65%x2+2, 70%x2+2x2
Ladies only – Press: heavyx2x4
Squat: 60%x4, 70%x4x2, 80%x4x2, 85%x2
Conditioning: Crissy & Matt (individually) – 1k row @ Jackie pace then 3 rounds 10 alternating DB snatches (70/50lbs) (Matt, please don't muscle snatch), 2 rope climbs (15ft)
Conditioning: Katie & Lex (individually) – 30 wallballs then 21 deadlifts (275/185lbs), 21 box jumps (30/24”)
Conditioning: Jessie & Caleb (individually) – 100 double unders, 30s handstand hold, 30/20 HSPU, 30s hang from bar, 30 toes-to-bar, 30s axle hold in front rack (160/100lbs), 30 axle shoulder to overhead, 10 total steps axle in front rack lunge
CBo: do the last one, but get some rope climb work in at some point early this week
Lesley: do whatever Jessie tells you to do :D

Tuesday 5/14/13 –

Katie: 3 strict pull-ups pulling as high as possible, 3 strict dips on bars as deep as possible, 1 HSPU negative as slow as possible, rest 2 min, x6
Jessie: burpee muscle-up work
Skill: take 10-20 minutes to skill whatever is needed
Conditioning: 1 min row, 1 min jump rope however, 1 min jog, x5
Recovery: foam roll, stretch, lax ball, Epsom salt bath, massage, et al

Saturday 5/11/13

OHS: 10 min to build to tough single
Jerk: 60%x2, 70%x2, 80%x2x3
Squat: 60%x4, 70%x4x2, 80%x4x2
Skill: Rope climb as a team – help coach each other and give efficiency tips
Conditioning: 3 RFT – 2 15ft rope climbs, 4 full cleans (225/135lbs)
Skill: EMOM two skills you need to work on

Friday 5/10/13

Skill: Rope climbs (progression here if needed)
Snatch: 60%x2, 70%x2, 80%x2x2, 85%x2

Clean: 60%x2, 70%x2, 80%x2x3
Press: heavyx3x3
Conditioning: 1k row @ Jackie pace immediately in to 3 rounds of 15 wallballs (20/14lbs to 10ft), 15 chest-to-bar pull-ups, 15 alternating pistols, 15 one-arm alternating DB snatches (70/50lbs) - practice efficiency on the DB snatches by practicing best way to come down and switch hands - use the standards set forth for Regionals

Wednesday 5/8/13

Hang power snatch: 60%x3, 65%x3, 70%x3x2

Clean and jerk: 60%x3+1, 70%x3+1, 80%x3+1x2
Front squat: 60%x3, 70%x3, 80%x3x3
Conditioning: EMOM 16 min – evens do 30 double unders AFAP + 3 touch-n-go deadlifts (225/155lbs), odds do 3 burpee muscle-ups with rings out of reach

Get excited, Regionals' team events announced tonight!

Tuesday 5/7/13

Skill: EMOM 10 min – evens do 5m of handstand walking (about 3 mats lengthwise), odds do skill reps on a goat (no muscle-ups, but can do progression work)

Conditioning: Jackie – 1000m row, 50 thrusters (45lbs), 30 pull-ups – strive for unbroken, paced thrusters
Rest, mobilize, stretch 15 min
Conditioning: AMRAP 6 min – 5 deficit HSPU (stack plates so hands are at shoulder level when head is on the mat), 10 toes-to-bar AFAP, 15 KBS (50/35lbs) bell perfectly straight

Monday 5/6/13

Snatch: 60%x3, 70%x3, 80%x3, 85%x2, 80%x3x2

Hang power clean + power jerk: 60%x3+3, 65%x3+3, 70%x3+3 (do one HPC then one PJ...)
Squat: 60%x3, 70%x3, 80%x3x2, 85%x2x2
Conditioning: EMOM 10 min – evens do 3 weighted pull-ups (no kip, band if needed) + 25 unbroken DU, odds do 10 total front rack lunges (135/95lbs)
3+ hours later if possible…
Conditioning: 21-15-9 sandbag clean (heavy as possible), ring dips
*EDIT: sandbag clean is just from the ground to shoulder, no need for full squat!

Saturday 5/4/13

Power snatch + OHS: 60%x3+3, 65%x3+3, 70%x3+3x2 (do one PS followed by one OHS)

Clean + jerk: 60%x2+1, 70%x2+1, 80%x2+1, 85%x2+1
Squat: 60%x2, 70%x2, 80%x2, 85%x2
Conditioning: Full team of 6 – men have 3 minutes to get max bar muscle-ups w/ each man only having one attempt, women then have 3 minutes for the same – rest 3 min – chipper for total time of 30 GHD sit-ups, 30 deadlifts (225/155lbs), 30 double unders, 30 OHS (95/65lbs), 30 pull-ups – remember that barring any hold-ups the total workout time will be each athlete’s GHD set plus the final athlete’s total time (so strategize) 

Friday 5/3/13

Snatch: 60%x2, 70%x2, 80%x2, 85%x2x2

Power clean: 60%x3, 65%x3x2, 70%x3x2
Conditioning: EMOM 10 min – first minute max unbroken set of muscle-ups, following minutes 3 muscle-ups – if Rx, stop if you do not get all 3 during a minute – in an effort to keep increasing our muscle-up volume we will be doing this the next two weeks, and if you are successful we will make it 4 per minute and then 5 per minute
Conditioning: row 30s hard, 30s easy, x6

Wednesday 5/1/13

Squat: 60%x4, 70%x4x2, 80%x4x2

DB bench press: heavyx10x3 – DB in each hand
Conditioning: MAP session (no redlining) – 5 min @ 90% aerobic – 5 HR push-ups, 5 toes-to-bar, 10 lunges – REST 5 min – 5 min @ 90% aerobic – 3 ring drips, 5 double KB snatch (35/20lbs), 25 heavy rope double unders – REST 5 min – 5 min @ 90% aerobic – 3 burpees, 6 high box jumps w/ step down, 9 wallball shots (20/14lbs) – REST 5 min – 5 min @ 90% aerobic – 3 strict chest to bar pull-ups, 6 hard pulls on rower, 9 ball slams (use the slam balls)

Tuesday 4/30/13

Did I mention this is your highest volume week?

Skill: 10 min of handstand walk and triple under practice

Power snatch: 60%x2, 65%x2x2, 70%x2x2
Clean: 60%x4, 65%x4x2, 70%x3x2
Conditioning: 3 touch-and-go moderately heavy deadlifts (60-70%), 15 sec row hard, 2 min rest, x3
Rest 2 min
Conditioning: 5 heavy Russian swings (70/50lbs), 10 box jumps (24/20") AFAP, 20 double unders AFAP, 2 min rest, x3
Both efforts should be short and fast sets.  Post deadlift weight.

Monday 4/29/13

Hang snatch: 60%x3, 70%x3, 80%3x3

Power clean + push press: 60%x2, 65%x2, 70%x2, 75%x1, keep adding 5% until failure
Front squat: 60%x4, 70%x4x2, 80%x4x2
LADIES – Press: heavyx5x3
Conditioning: 1 min heavy carry inside gym w/ HEAVIEST DB possible in EACH hand, 1 min rest, x5

Saturday 4/27/13

Squat: 75%x5x3

Conditioning: Team Amanda – 9-9-7-7-5-5 muscle-up and snatch (135/95lbs) – teams of two: male and female – hard cap at 15 minutes
Rest 10-15 min
Conditioning: Team of 3-6 – athlete one begins with 750m row, then 30 pistols, then 20 hang power cleans (225/135lbs), then 150 double unders – athlete two can begin the row once athlete one has completed it and moved on to pistols – rules just like last year’s workout similar to this – can use as many athletes that show up - ***Important: each person score your movements splits i.e. – Katie should be posting the time it took her to complete each section, same with CGreg etc.

Friday 4/26/13

Snatch: 60%x2, 70%x2, 80%x2x2

Clean and jerk: 60%x2+1, 70%x2+1, 80%x2+1, 85%x2+1
Conditioning: 30 sec ME ground to shoulder to overhead (185/115lbs), 30 sec rest, x10 - score each round, please
Rest 5 min exactly
Conditioning: 4 rounds – 5 strict HSPU, 10 kipping HSPU, rest 2 min

Thursday 4/25/13

Rest day

Wednesday 4/24/13

Hang power snatch: 50%x6, rest 40 sec, x5 – work on efficiency with light weight

Speed squat: 60%x2x8 – focus on speed every set, rest no more than a minute between sets
Conditioning: 10! KBS (70/50lbs) and GHD sit-ups

Tuesday 4/23/13

Conditioning: 20 min EMOM – evens do 4/2 muscles ups, odds do 2 CJ (begin at 50% and add 10lbs at the end of every odd minute) – please note made/missed reps

Rest 5-10min
Conditioning: 20 min EMOM – evens perform 20/15 cal row, odds perform 10 burpees

Monday 4/22/13

Hang snatch + OHS: spend 15-20 minutes building to heavy single in the complex
Power clean: 60%x3, 65%x3, 70%x3x2
Front squat 1 ¼: 2-2-2-2-2-2 – last set should be HEAVY
Conditioning: 400m run, 21-15-9 chest-to-bar pull-ups, box jumps (30/24”), 400m run

Saturday 4/20/13

I had to change today up because of several athletes travelling.  Also!  The team must be locked in before that May 4^th weekend, so I will be sprinkling in some partner and team work over the next 10 days that will really help me make my final decisions on who will be on the regional team come June.  Please post your data.  It isn’t enough for you to just tell me in hopes that my steel trap of a memory keeps it safe.

Snatch: 60%x3, 70%x3, 80%x3x2
Press: quickly build to heavy single, drop to 90% and perform doubles on the minute until you fail a rep
Conditioning: Same sex partners – 300 double unders (deadlift hold 235/185lbs), 150 wallballs (20/14lbs) (front rack hold 145/95lbs), 75 pistols (overhead hold 95/65lbs) – no reps unless barbell is locked out in whatever position it is supposed to be in – plates should be loaded 25, 25, 45 from inner to outer for men; 10, 15, 45 from inner to outer for women – score is total time
Rest 10-15 min
Conditioning: 1 min max calorie row, rest 1 min, x3

Friday 4/19/13

Power snatch: quickly build to heavy single

Jerk: 60%x3, 70%x3, 80%x3x3
Squat: 65%x8x3
Conditioning: 20 sec hold, 10 sec rest – handstand against wall, chin over pull-up bar, ring support, farmer’s hold (2x 70/50lb KB) x6

Rest 10-15 min
HSPU: [max -2 strict + max -2 kipping] x3 (do no more than 25 total HSPU per set)

Thursday 4/18/13

Rest – go on a walk, turn the phone off, no music, relax…maybe it’s time for that lavender scented Epsom salt bath?

Wednesday 4/17/13

Snatch: 60%x2, 70%x2, 80%x2x3

Squat: 60%x3, 70%x3, 75%x3
Deadlift: quickly build to heavy triple with green band resistance (video here, sorry it's Rudy)
Conditioning: 20 min – evens do 3 thrusters 135/95lbs, odds do 2 muscle-ups + 2-5 dips (choose an appropriate number of dips to challenge you but remain successful…that number can be zero)
Rest 5-10 min
Conditioning: 10-20-30-40-50-40-30-20-10 unbroken double unders, must break between each set

Tuesday 4/16/13

Power clean: 60%x2, 65%x2, 70%x2x3

A1) GHD Sit-ups: 3x16x 30s rest
A2) GHD Back Ext w/ 3 sec pause at top: 3x8, 30s rest
A3) DB Alternating Press: heavyx8x3 (8 each arm), 1 min rest
Conditioning: Row for max meters in 10 minutes, rest 20 minutes doing active recovery and mobility/stretching, row for max meters in 5 minutes - score each individually - I would really like to see the men at 3k+ and 1500m+ - women at 2500m+ and 1200m+

Monday 4/15/13

Time to refocus on the goal ahead: Regionals in Columbus, OH on the second weekend in June.  

Percentages of snatch, CJ, and squat based off new PRs, not projected.  We are testing our front squat Monday.  It is my plan to sustain or slightly improve our lifting levels, depending on your training age, and continue to improve our conditioning.  I also want to chat with each of you this week to discuss a few personalized training ideas or concerns.  I will seek you out – when you least expect it.

Monday 4/15/13 –

Snatch: 60%x2, 70%x2, 80%x2x2
Front squat: max
Conditioning: 8 min – evens do 2 CJ @ 80%, odds do 15 burpees AFAP
Rest 5-10 min
Conditioning: AMRAP 4 min – 15 thrusters (100/65lbs), 15 C2B pull-ups
Finisher: ONE max set of unbroken muscle-ups 

Saturday 4/12/13

Snatch: max

Rest 10 min
Clean and jerk: max
Rest 10 min
Squat: max

Thursday 4/10/13

Power snatch: 60%x2, 65%x2x2

Power clean and JERK: 60%x2, 65%x2x2
Speed squat: 50%x3x3
Press: heavyx3x3
Conditioning: EMOM for 10 minutes – even min row, odd min double unders – easy z1 pace

Tuesday 4/8/13

Power snatch: five singles to build to 75%x1

Power clean and JERK: five singles to build to 75%x1
Squat: 60%x3, 70%x3, 80%x3, 85%x2
Conditioning: For time – 400m sand bag carry heavy as possible, 400m farmers carry w/ kb in each hand heavy as possible

MAX WEEK!

Monday 4/7/13 –

Snatch: 60%x1, 70%x1, 80%x1, 85%x1x3
Clean and jerk: 60%x1, 70%x1, 80%x1, 85%x1x3
Front squat: 60%x2, 70%x2, 80%x2, 85%x2, 90%x1, 85%x2
Press: heavyx3x3
Conditioning: 1600m row at easy z1 pace

Tuesday 4/8/13 –

Power snatch: five singles to build to 75%x1
Power clean and JERK: five singles to build to 75%x1
Squat: 60%x3, 70%x3, 80%x3, 85%x2
Conditioning: For time – 400m sand bag carry heavy as possible, 400m farmers carry w/ kb in each hand heavy as possible

Thursday 4/10/13 –

Power snatch: 60%x2, 65%x2x2
Power clean and JERK: 60%x2, 65%x2x2
Speed squat: 50%x3x3
Press: heavyx3x3
Conditioning: EMOM for 10 minutes – even min row, odd min double unders – easy z1 pace

Saturday 4/12/13 –

Snatch: max
Rest 10 min
Clean and jerk: max
Rest 10 min
Squat: max
Notes: Get together on this workout.  Hype each other.  This should be a great day for some heavy lifting!

Wednesday 4/3/13

Squat: 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 95%x1x2

Conditioning: EMOM for 12 min – even min do 3 power cleans + 1 power jerk @ 70%, odd minutes do 10 GHD sit-ups
Rest 10 min
Conditioning: AMRAP 6 min – 4 hang power snatch (135/95lbs), 8 ring dips, 12 total step-ups (24/20”) with 2 KBs in front rack position (35/20lbs)

Tuesday 4/2/13

Skill: Chest to bar pull-ups – practice your kip whether it be butterfly or conventional, less than 30-40 total reps

Work: 50 Turkish get-ups, 25 each arm (50/35lbs)
Conditioning: 1k row, rest 3 min, x4 - score each 1k

Monday 4/1/13

Snatch: 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 90%x1, 85%x1

Clean and jerk: Same as snatch
Front squat: 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 95%x1, 90%x2
Clean pull: 90%x2x4
Push press: 60%x3, 65%x3, 70%x2x3 – based off jerk
Conditioning: None – this is not an April Fool’s joke

Week 8/9

Low volume, high intensity week with the lifting.  Less than 150 total reps of conventional lifts.  Conditioning continues more or less at the same volume.  I've front-loaded Monday with the lifting to lighten Wednesday's volume slightly.  Next week is max week, so get some solid work in this week!

Monday 4/1/13 –

Snatch: 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 90%x1, 85%x1
Clean and jerk: Same as snatch
Front squat: 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 95%x1, 90%x2
Clean pull: 90%x2x4
Push press: 60%x3, 65%x3, 70%x2x3 – based off jerk
Conditioning: None – this is not an April Fool’s joke

Tuesday 4/2/13 –

Skill: Chest to bar pull-ups – practice your kip whether it be butterfly or conventional, less than 30-40 total reps
Work: 50 Turkish get-ups, 25 each arm (50/35lbs)
Conditioning: 1k row, rest 3 min, x4 - score each 1k

Wednesday 4/3/13 –

Squat: 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 95%x1x2
Conditioning: EMOM for 12 min – even min do 3 power cleans + 1 power jerk @ 70%, odd minutes do 10 GHD sit-ups
Rest 10 min
Conditioning: AMRAP 6 min – 4 hang power snatch (135/95lbs), 8 ring dips, 12 total step-ups (24/20”) with 2 KBs in front rack position (35/20lbs)

Thursday 4/4/13 –

Rest and prep for 13.5

Friday 4/5/13 –

13.5

Saturday 4/6/13 –

Snatch: 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 85%x1, 90%x1
Clean and jerk: Same as snatch
Front squat: 60%x2, 70%x2, 80%x2, 90%x2, 95%x1, 90%x2, 95%x1
Conditioning: TBD

Saturday 3/30/13

Snatch: 60%x2, 70%x2, 80%x2x2

Clean and jerk: 60%x2+1, 70%x2+1, 80%x2+1x2
Squat: 60%x1, 70%x1, 80%x1, 85%x3x3
Conditioning: Mixed gender pairs FOR TOTAL TIME – Row 1,000 meters while partner holds 215/145 in the front rack position, 75 burpees while partner holds 135/95 overhead, 50 thrusters 95/65, while partner holds the ring dip support position – partner may only work when position is being held by other partner, you all are responsible for weight changes (only two barbells per team)

Wednesday 3/27/13

Power snatch: 60%x2, 65%x2, 70%x2, 75%x1, 70%x2, 65%x2

Power clean and JERK: 60%x2+1, 65%x2+1, 70%x2+1, 75%x1+1, 70%x2+1, 65%x2+1
Clean pull: 85%x3x4
Squat: 60%x2, 70%x2, 80%x2, 85%x2
Conditioning: For time – 50 total alternating DB snatches (60/40lbs), 50 total DB push presses (must do 25 with each arm) (60/40lbs), 50 GHD sit-ups

Tuesday 3/26/13

AM: 10 min HS walking practice

AM: AMRAP 7 min thrusters (115/80lbs), toes-to-bar done ladder style 3,3,6,6,9,9…
PM: row 1 min, jog 1 min, single unders 1 min x6 – all done at z1 (easy) pace
PM: 20 min mobility/foam rolling/stretching session

Monday 3/25/13

Snatch: 60%x2, 70%x2, 80%x2, 85%x2, 90%x1, 80%x2, 85%x2, 90%x1

Clean and jerk: 60%x2+1, 70%x2+1, 80%x2+1, 85%x2+1, 90%x1+1, 80%x2+1, 85%x2+1, 90%x1+1
Front Squat: 60%x3, 70%x3, 80%x3, 85%x3, 90%x2, 80%x3, 85%x2
Conditioning: EMOM 12 min – even min do 3 heavy presses (may add weight each min), odd min do 8 hard, fast pulls on the rower (aim for 30+ SPM)

Week 7/9

Week 7 of 9 and some of you are already doing your old PRs for doubles and triples!  Keep the energy high and stay motivated.  Lifting gets heavier while the volume drops a bit for the next 3 weeks.  Conditioning will continue at the current level until the Open finishes.  Keep each other accountable and continue pushing for mastery on your individualized skill work.  <insert witty Jacked and Tan trademarked quote>

Monday 3/25/13 –

Snatch: 60%x2, 70%x2, 80%x2, 85%x2, 90%x1, 80%x2, 85%x2, 90%x1
Clean and jerk: 60%x2+1, 70%x2+1, 80%x2+1, 85%x2+1, 90%x1+1, 80%x2+1, 85%x2+1, 90%x1+1
Front Squat: 60%x3, 70%x3, 80%x3, 85%x3, 90%x2, 80%x3, 85%x2
Conditioning: EMOM 12 min – even min do 3 heavy presses (may add weight each min), odd min do 8 hard, fast pulls on the rower (aim for 30+ SPM)

Tuesday 3/26/13 –

AM: 10 min HS walking practice
AM: AMRAP 7 min thrusters (115/80lbs), toes-to-bar done ladder style 3,3,6,6,9,9…
PM: row 1 min, jog 1 min, single unders 1 min x6 – all done at z1 (easy) pace
PM: 20 min mobility/foam rolling/stretching session

Wednesday 3/27/13 –

Power snatch: 60%x2, 65%x2, 70%x2, 75%x1, 70%x2, 65%x2
Power clean and JERK: 60%x2+1, 65%x2+1, 70%x2+1, 75%x1+1, 70%x2+1, 65%x2+1
Clean pull: 85%x3x4
Squat: 60%x2, 70%x2, 80%x2, 85%x2
Conditioning: For time – 50 total alternating DB snatches (60/40lbs), 50 total DB push presses (must do 25 with each arm) (60/40lbs), 50 GHD sit-ups

Thursday 3/28/13 –

Rest, recover, and prep for 13.4

Friday 3/29/13 –

13.4

Saturday 3/30/13 –

Snatch: 60%x2, 70%x2, 80%x2x2
Clean and jerk: 60%x2+1, 70%x2+1, 80%x2+1x2
Squat: 60%x1, 70%x1, 80%x1, 85%x3x3
Conditioning: Mixed gender pairs FOR TOTAL TIME – Row 1,000 meters while partner holds 215/145 in the front rack position, 75 burpees while partner holds 135/95 overhead, 50 thrusters 95/65, while partner holds the ring dip support position – partner may only work when position is being held by other partner, you all are responsible for weight changes (only two barbells per team)

Saturday 3/23/13

Clean: 60%x2, 65%x2, 70%x2, 75%x2, 80%x2, 85%x2

Push press: Build to heavy single for the day; 85%x3x3
Conditioning: teams of 3 – each person rows 750m, team does 150 pull-ups, each person does 750m row – row order CANNOT change from first set of rows to second set – work exchange speed on rower – keep the turnover as high as possible on pull-ups – SCORE total time
1a) GHD sit-ups: 3x20
1b) GHD back ext: 3x15

Friday 3/22/13

13.3!

Get plenty warmed up.  Stick to your plan on wallball sets.  Use those ankles for the double unders.  Then get all 30 muscle-ups and get back on that wallball.  ;)

Thursday 3/21/13

12.4 errr 13.3 prep.

Wednesday 3/20/13

Hang power snatch: 60%x3, 65%x3, 70%x3x2

Snatch deadlift + snatch pull: 80%x3x2 – one deadlift, one pull, x3 for 2 sets
Squat: 60%x4, 70%x4x2, 80%x4, 85%x2, 80%x4
Conditioning: MAP session – 5 min AMRAP 30 double unders, 10 wallballs – rest 5 min – 5 min AMRAP 10 KBS (50/35lbs), 3 muscle-ups – rest 5 min – 5 min AMRAP farmer’s carry around gym (50/35lbs), 10 burpees – rest 5 min – 5 min AMRAP 10 hard pulls on rower, 10 med ball cleans – all performed at 80%

Tuesday 3/19/13

Power snatch: EMOM for 6 min – 3 TnG @ 135/95lbs – scale weight to be successful, straps fine
Conditioning: 15-12-9 deadlift (225/155lbs), strict pull-ups, strict ring dips
Conditioning: AMRAP 4 min – 2 HSPU, 2 GHD sit-ups, 4 HSPU, 4 GHD sit-ups, 6, 8, ad infinitum

Monday 3/18/13

Snatch: 60%x2, 70%x2, 80%x2, 85%x2, 90%x1

Clean and jerk: 60%x2, 70%x2, 80%x2+1, 85%x2+1, 90%x1
Front squat: 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x2
Conditioning: AMRAP 20 min – 20 full cleans (135/95lbs), 20 toes-to-bar, 20 cal row

Week 6/9

Monday 3/18/13 –

Snatch: 60%x2, 70%x2, 80%x2, 85%x2, 90%x1
Clean and jerk: 60%x2, 70%x2, 80%x2+1, 85%x2+1, 90%x1
Front squat: 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x2
Conditioning: AMRAP 20 min – 20 full cleans (135/95lbs), 20 toes-to-bar, 20 cal row

Tuesday 3/19/13 –
Power snatch: EMOM for 6 min – 3 TnG @ 135/95lbs – scale weight to be successful, straps fine
Conditioning: 15-12-9 deadlift (225/155lbs), strict pull-ups, strict ring dips
Conditioning: AMRAP 4 min – 2 HSPU, 2 GHD sit-ups, 4 HSPU, 4 GHD sit-ups, 6, 8, ad infinitum

Wednesday 3/20/13 –

Hang power snatch: 60%x3, 65%x3, 70%x3x2
Snatch deadlift + snatch pull: 80%x3x2 – one deadlift, one pull, x3 for 2 sets
Squat: 60%x4, 70%x4x2, 80%x4, 85%x2, 80%x4
Conditioning: MAP session – 5 min AMRAP 30 double unders, 10 wallballs – rest 5 min – 5 min AMRAP 10 KBS (50/35lbs), 3 muscle-ups – rest 5 min – 5 min AMRAP farmer’s carry around gym (50/35lbs), 10 burpees – rest 5 min – 5 min AMRAP 10 hard pulls on rower, 10 med ball cleans – all performed at 80%

Thursday 3/21/13 –

Rest and prepare for 13.3

Friday 3/22/13 –

13.3

Saturday 3/16/13

Squat by feel: Spend 10 minutes building to a heavy (for the day) single; 80%x2x4
Power clean: EMOM for 6 min – 70%x2
1a) Shoulder width grip bench press: 5-5-5-5-5 (weight as needed), rest 30 sec
1b) Strict chest to bar chin-ups: 5-5-5-5-5 (weight as needed), rest 2 min
Conditioning: aerobic effort – row 10 min at a zone 1 pace (easily conversational)

Friday 3/15/13

Plenty of mobility prep and warm-up

Crush 13.2 - CGreg has a strategy and preparation post on the Ktown blog, read it!

Recovery row 1k+ meters

Muscle-up work - choose either rings or bar - perform 3 sets of max rep minus 2-3 with full rest between sets

Rest up for tomorrow.  Need a higher volume session to finish the week.

Thursday 3/14/13

Rest, recover, prep.

Prepare for 13.2 by doing some mobility attacking specific weaknesses like overhead position and hip flexion for deadlift setup.

I suggest loading up and doing a few rounds of this beast.  The workout is won or lost on the box jumps.  So much time can be spent staring that box.  Jump on it and step down.  Jump up, pause, and hop down rebounding back up.  Step up on to it.  Test all of these.  Test somewhere around 15-25 reps and see what your heart rate does.  Find what works best for you.

Shoulder to overhead unbroken.

Deadlift unbroken.

Test a few rounds and see how it feels.  If you want 10 rounds you better be setting a pace faster than a round per minute to begin with.  This is a 10 minute sprint.  It will hurt a lot more than last week.

P.S. - We are doing this workout tomorrow so we can train Saturday.  Do not put this off until Saturday.  You will waste a full day of training.  We are not training for the Open.  We are training for Regionals.

*** Full strategy write-up will be published this evening by CGreg.

Wednesday 3/13/13

Hang power snatch: 60%x3, 65%x3, 70%x3x2 – work on quick change of direction

Clean and jerk: 60%x3+1, 70%x3+1, 80%x3+1x2
Snatch pull: 85%x3x4
Front squat: 60%x3, 70%x3, 80%x3x3
Conditioning: 4RFT – 250m row,  20 unbroken wallballs

I changed the conditioning slightly.  I have a feeling on 13.2, but more than that I have a feeling that you all need to be getting more wallball work.

Tuesday 3/12/13

EMOM 10 min: 3 weighted muscle-ups (20/0), 8 abmat sit-ups

1a) 80% set of strict HSPU capped at 20 + 80% set of kipping HSPU rest 1 min x3
1b) 10 STRICT glute ham raises rest 3 min x3 (She is not doing them strict...)
Conditioning: AMRAP 20 min – 500m row, 10 pull-ups, 20 push-ups, 30 box jumps (30/24in), 400m run

Monday 3/11/13

Snatch: 60%x3, 70%x3, 80%x3, 85%x2, 80%x3x2

Clean pull: 80%x3x2, 85%x2x2
Squat: 60%x3, 70%x3, 80%x3x2, 85%x2x2
Conditioning: 6RFT – 5 hang power cleans, 2 power jerks (185/135lbs), 30 double unders, 1 min rest
LADIES ONLY: 2 min AMRAP ring dips to full depth, rest 2 min, x2

Week 5/9

Medium volume lifting, higher volume conditioning.  Next week is even lower volume lifting and even higher volume conditioning.  Then we have 2 weeks of higher intensity lifting followed by a taper week for our lifting retest.  Keep recovery a priority.

Monday 3/11/13 –

Snatch: 60%x3, 70%x3, 80%x3, 85%x2, 80%x3x2
Clean pull: 80%x3x2, 85%x2x2
Squat: 60%x3, 70%x3, 80%x3x2, 85%x2x2
Conditioning: 6RFT – 5 hang power cleans, 2 power jerks (185/135lbs), 30 double unders, 1 min rest
LADIES ONLY: 2 min AMRAP ring dips to full depth, rest 2 min, x2

Tuesday 3/12/13 –

EMOM 10 min: 3 weighted muscle-ups (20/0), 8 abmat sit-ups
1a) 80% set of strict HSPU capped at 20 + 80% set of kipping HSPU rest 1 min x3
1b) 10 STRICT glute ham raises rest 3 min x3 (She is not doing them strict...)
Conditioning: AMRAP 20 min – 500m row, 10 pull-ups, 20 push-ups, 30 box jumps (30/24in), 400m run

Wednesday 3/13/13 –

Hang power snatch: 60%x3, 65%x3, 70%x3x2 – work on quick change of direction
Clean and jerk: 60%x3+1, 70%x3+1, 80%x3+1x2
Snatch pull: 85%x3x4
Front squat: 60%x3, 70%x3, 80%x3x3
Conditioning: 3RFT – 350m row, 50 unbroken double unders

Thursday 3/14/13 –

13.2 Prep work

Friday 3/15/13 –

13.2 very likely followed by another conditioning piece – hopefully short and heavy

Saturday 3/16/13 –

Big day of BB work followed by a team workout followed by an optional (mandatory) track workout to be done together

Friday 3/8/13 - 13.1 cometh!

13.1 – Prep work followed by thoughts on 13.1 (READ)

Thorough warm-up

Mobilize hips to improve setup for snatch, mobilize shoulders to improve lockout position for snatch

Snatch: work up to whatever weight you think you will get to – do no more than 6-10 reps at each weight – do no more than 20 total snatches here – ***if you think you will need to get lower or do a full snatch at a certain weight, make sure you are doing about 5 reps of that positioning with the lighter weight (go to full snatch with 135/75 before you get to the 165/100 etc)

Conditioning prep: 50 double unders, 8-12 burpees AFAP, 8-12 snatches (75/45), 50 double unders, 8-12 burpees AFAP, 6-10 snatches (135/75), 50 double unders, 8-12 burpees AFAP, 4-8 snatches (165/100), [OPTIONAL – 50 double unders, 8-12 burpees AFAP, 1-2 snatches (210/120)] - PRACTICE THE LOADING AND UNLOADING OF PLATES AND CLIPS

Thoughts on 13.1:

After seeing about two dozen people run through this workout, here is what I would suggest.

This workout is long.  I like to think of CF competition workouts in how analogous their time domains are to running events.  I think the human body was built to run and, therefore, it is the most cardiovascular-ly and physiologically efficient form of “exercise” in terms of comparing efforts.  17 minutes is a 5k.  The elites will have finished their 5k and had 2-5 minutes to spare.  So this is a LONG workout.  Do not let the 17 minutes fool you in to thinking anything else.

Your warm up should mimic a 5k warm-up.  Spend 5-10 minutes doing something aerobic: jump rope, row, bike, or jog.  After that, grab a barbell and warm your snatch up.  Spend most of your time with the empty barbell, but progress to whatever weight you think will be your last successful bar.  Do no more than 4 or 5 snatches at each actual weight.  Set your bar down WHERE YOU WANT IT FOR THE WORKOUT along with all the extra plates, clips, chalk, etc.  Do 2 or 3 really quick 10 second HARD efforts like pulling on a rower or, since we are doing burpees here, some fast burpees.  Finally, sit down and rest for 2-5 minutes to bring the heart rate back down and focus on your pacing strategy.  Go over each section of the workout in your mind during this time.

3…2…1…GO! Do not, do not, DO NOT come out too hard on this workout.  It will be VERY easy to pace your burpees 150% too fast.  Have your math worked out and tell your judge to update you at the 30s and 1 minute mark so you can check your burpees/minute pace.  Stick to your pace.  What should your pace be?  That depends on your fitness level and burpee efficiency.  If your gas tank is like Shane Glarrow’s, you can pace your burpees at 15-20/minute.  If you know that the snatches will be the hardest part for you, set a slower pace.  12 burpees a minute is ONE burpee every FIVE seconds.  That is SLOW, but it is where some of your will need to be for success on snatches.  REMEMBER, each of you are at different levels so your pacing will be different.  Don’t group think this thing…

This workout is a bunch of burpees with progressively harder snatches.  You need to begin your burpees at the same pace you intend to keep on your last set of burpees before you get to a barbell (meaning if you aren’t getting back to a bar, your pace on burpees can/will be obviously faster).  Keep your HR or effort level around 80% during the burpees.  You will be breathing hard, but you can sustain your work rate even with panicked breathing.  Burpee efficiency will be key here.  Do not burpee too far under your jump target or you will be craning your neck up every time to touch.  Begin and end your burpee with feet hip to shoulder width apart.  Landing wide is fine when you don’t have an overhead target, but it is inefficient when you must jump to something high.  I really suggest playing with a breathing strategy for your burpees.  In 12.1 last year I found exhaling when my chest hit the floor, exhaling when I brought my feet back up, and exhaling for a 3^rd time once I landed from my jump to the bar was PERFECT…for me.  This has you really oxygenating the tissues right from the get go.  I kept that pattern the entire seven minutes and would absolutely do it again here.  Last thing on burpees is where to rest as you will inevitably be resting at some point.  There is only one spot: standing upright.  Do not rest on the floor, and really try not to rest bent over hands on knees.  Both limit oxygen uptake, and the former can really hurt you psychologically.

Snatches are where this event will be won and lost.  Every snatch at 165/100 will be many tens or hundreds of places.  One snatch at 165 for the men of Central East means moving from 80^th to 50^th, and that is with almost 72 hours left to post scores.  All 30 snatches at 165 would move you from 80^th to 4^th (obviously this is still early, but the differences will still be extreme).  Your back and legs will be pumped more than you think from the burpees.  Set up needs to be the exact same every time.  Drive your knees out wide, hips low, HEAD and chest UP.  Keep that bar close and POWER snatch every rep.  Do not muscle snatch – not even on the first bar.  Save your shoulders by getting back under the bar even just a little bit.

75/45 should be done in big chunks.  Some of you will do 2x15, some 3x10, maybe some 1x10 + 4x5.  Whatever it is, the less wasted effort the better.  Moving your feet around bleeds power and time.  Not bringing the bar back down close to your body, not driving your hips BACK and knees WIDE on your way back down to the ground bleeds torque.  Do not bleed!  Light snatches mean perfect efficiency.  So once again: no foot movement, bar close, load posterior chain and hips by sending hips back and knees wide, and keep the head and chest up.

If you are going to need to drop lower for your catch on 135/75, start dropping lower at rep 25 on the first bar.  If you need to be in a half squat for your first snatch at 135/75, you better dang well be in a half squat on your last couple reps of 75/45!  Just like you can’t magically warm-up a power clean to 275 and then expect to drop under a full clean at 315, you need to prepare your body and mind for what you will need to do on that NEXT bar.

135/75 sets will depend, once again, on your level of fitness and snatching ability.  I want you to chunk them up because the torque and loading you can build by touching and going is significant.  Can you do sets of 5?  3?  At least strive for doubles as that second rep’s efficiency will be augmented by your loading of the touch and go.  Caveat is that some people just cannot do doubles here.  That means you are hoping to get through this set and finish the 20 burpees.  No problem, drop from the top, settle the bar if you are using 15s as they jump all over the place, reset hips down head and chest up AND GO!

IMPORTANT NOTE for those of you that will absolutely not get a rep at 165/100!  The tie breaker is elapsed time to finish sets of snatches.  If you know you can’t hit 165/100, CRUSH the last 6-10 at 135/75 so your finish time on that set is faster than normal.  You can smoke 20 burpees even if your HR is at 100% levels.  The important thing for you is to KILL the last several reps to ensure a quicker set finish time than someone else.

165/100 will probably be singles for all but the very strongest of you.  What we lose on doubling up, we need to make up for with getting back on the bar.  This will likely be the last few minutes of the workout, so it is alright for you to redline here.  Don’t miss a snatch if you are capable, but know that you should push your pace to higher than sustainable levels at the very end.

If you finishish 165/100, the 10 burpees will hurt but can be completed in 30-40 seconds.  Every rep here is HUGE.  No one should be defeated by burpees as the clock is running down.  You get a BIG rest once the timer goes beep.

***LAST THING!  The first workout is also the workout with the most people submitting their scores.  That means that 1 rep here means a lot more than 1 rep on any forthcoming workout.  If there was ever a workout to blow out of the water, this is it.  Remember that in the final 2 or 3 minutes of this beast!!

If you have any questions or concerns, please post to comments.  Utilize Miss J, CBo, CGreg, and Mark for their expertise.  They may have a slightly different take on certain parts, but we all understand people are at different levels and this is a very good blanket strategy for everyone.  

Wednesday 3/6/13

Snatch: 60%x2, 70%x2, 80%x2, 85%x2x2

Power clean and power jerk: 60%x2+2, 65%x2+2, 70%x2+2, 75%x2+2
Clean deadlift: 85%x4x4
Squat: 60%x4, 70%x4x2, 80%x4x2
Conditioning: AMRAP 8 min – 5 DB snatches ea. arm (70/50lbs), 20 unbroken wallballs (20/14lbs), 20 unbroken DU

***I know you guys are smoked.  Because this week is our high volume lifting week, I want to tweak programming slightly.  It's going to be rough, I know, but do this day as written.  This is exactly the intended effect.  Thursday will be an off day.  THE CHANGE will be Friday.  We will do an Open workout 13.1 run through or movement prep/efficiency and some recovery work.  We will then do the Open workout on Saturday during open gym.  Of course, if this does not suit your schedule, carry on as planned.  Any comments or questions?

Tuesday 3/5/13

Power snatch: 60%x2, 65%x2x2, 70%x2x2

Clean: 60%x4, 70%x4x2, 80%x3x2
LADIES ONLY: Strict pull-ups: AMRAP 2 min, rest 1 min, x2
Conditioning: 3RFT – 12 push press (115/75lbs), 24 box jumps, 36 air squats, 48 double unders

Monday 3/4/13

Hang snatch: 60%x3, 70%x3x2, 80%x3x3

Behind the neck jerk: 60%x4, 65%x4x2, 70%x3x2
Conditioning: 12 minutes – even minutes 3 power cleans + 3 front squats @ 70% of clean, odd minutes 3 bench press + 3 muscle-ups @ very manageable weight – err to side of too light
Conditioning: 1k row @ 90% of 500m pace

Week 4/9

Monday 3/4/13 –

Hang snatch: 60%x3, 70%x3x2, 80%x3x3
Behind the neck jerk: 60%x4, 65%x4x2, 70%x3x2
Conditioning: 12 minutes – even minutes 3 power cleans + 3 front squats @ 70% of clean, odd minutes 3 bench press + 3 muscle-ups @ very manageable weight – err to side of too light
Conditioning: 1k row @ 90% of 500m pace

Tuesday 3/5/13 –

Power snatch: 60%x2, 65%x2x2, 70%x2x2
Clean: 60%x4, 70%x4x2, 80%x3x2
LADIES ONLY: Strict pull-ups: AMRAP 2 min, rest 1 min, x2
Conditioning: 3RFT – 12 push press (115/75lbs), 24 box jumps, 36 air squats, 48 double unders

Wednesday 3/6/13 –

Snatch: 60%x2, 70%x2, 80%x2, 85%x2x2
Power clean and power jerk: 60%x2+2, 65%x2+2, 70%x2+2, 75%x2+2
Clean deadlift: 85%x4x4
Squat: 60%x4, 70%x4x2, 80%x4x2
Conditioning: AMRAP 8 min – 5 DB snatches ea. arm (70/50lbs), 20 unbroken wallballs (20/14lbs), 20 unbroken DU

Thursday 3/7/13 –

Recover and restore

Friday 3/8/13 –

Open workout followed by TBD

Saturday 3/9/13 –

TBD

Saturday 3/2/13

Squat: 60%x4, 70%x4, 80%x3x3

Deadlift: build to heavy 5 TOUCH-AND-GO
Conditioning: for time – 50 cleans (135/95lbs), 25 muscle-ups, 50 thrusters (95/65lbs), 25 chest-to-bar pull-ups, 500m row

Spend quality time recovering for next week. High volume lifting week. 

Friday 3/1/13

Clean and jerk: 60%x3+1, 70%x3+1x2, 80%x3+1x2

Conditioning: MAP session – AMRAP 5 min @80% 7 toes-to-bar, 10 wallballs (20/14lbs), rest 5 min, AMRAP 5 min @80% 10 slam balls, 5 box jumps w/ step down (30/24”), rest 5 min, AMRAP 5 min @80% 7 SDHP (95/65lbs), 10 HR push-ups, rest 5 min, AMRAP 5 min 7 push press (95/65lbs), 10 walking lunges – once again, this is at 80%, no redlining

Wednesday 2/27/13

Snatch: 60%x2, 70%x2, 75%x2, 80%x2

Power clean: 60%x3, 65%x3, 70%x3x2
Squat: 60%x3, 70%x3, 80%x3, 85%x2
Conditioning: 3 rounds for total time – 15 double KB snatches (50/35lbs), 20s HARD Airdyne, 1 min rest

Tuesday 2/26/13

AM) Conditioning: EMOM 8 min – 30 double unders, 5 toes-to-bar

AM) 10 min handstand walk practice
PM) LADIES ONLY – Press: heavyx3x4 – heavier than last week
PM) 500m row, rest 2 min, x6

Monday 2/25/13

Power snatch: 60%x3, 65%x3x2, 70%x3x2

Clean and jerk: 60%x1+3, 70%x1+3x2, 80%x1+2x2
Snatch pull: 90%x3x3
Conditioning: AMRAP 12 min – 1 strict muscle-up (those that MUST kip may; if you do not have a muscle-up the scale is 1 strict pull-up, 1 strict dip), 3 dips, 5 kipping HSPU, 2 front squat @85% - practice your kip

Week 3/9

Monday 2/25/13 –

Power snatch: 60%x3, 65%x3x2, 70%x3x2
Clean and jerk: 60%x1+3, 70%x1+3x2, 80%x1+2x2
Snatch pull: 90%x3x3
Conditioning: AMRAP 12 min – 1 strict muscle-up (those that MUST kip may), 3 dips, 5 kipping HSPU, 2 front squat @85% - practice your kip

Tuesday 2/26/13 –

AM) Conditioning: EMOM 8 min – 30 double unders, 5 toes-to-bar
AM) 10 min handstand walk practice
PM) LADIES ONLY – Press: heavyx3x4 – heavier than last week
PM) 500m row, rest 2 min, x6

Wednesday 2/27/13 –

Snatch: 60%x2, 70%x2, 75%x2, 80%x2
Power clean: 60%x3, 65%x3, 70%x3x2
Squat: 60%x3, 70%x3, 80%x3, 85%x2
Conditioning: 3 rounds for total time – 15 double KB snatches (50/35lbs), 20s HARD Airdyne, 1 min rest

Friday 3/1/13 –

Clean and jerk: 60%x3+1, 70%x3+1x2, 80%x3+1x2
Conditioning: MAP session – AMRAP 5 min @80% 7 toes-to-bar, 10 wallballs (20/14lbs), rest 5 min, AMRAP 5 min @80% 10 slam balls, 5 box jumps w/ step down (30/24”), rest 5 min, AMRAP 5 min @80% 7 SDHP (95/65lbs), 10 HR push-ups, rest 5 min, AMRAP 5 min 7 push press (95/65lbs), 10 walking lunges – once again, this is at 80%, no redlining

Saturday 3/2/13 –

Squat: 60%x4, 70%x4, 80%x3x3
Deadlift: build to heavy 5 TOUCH-AND-GO
Conditioning: for time – 50 cleans (135/95lbs), 25 muscle-ups, 50 thrusters (95/65lbs), 25 chest-to-bar pull-ups, 500m row

Saturday 2/23/13

 Squat: 60%x4, 70%x4x2, 80%x4x3

Conditioning: teams of 2 male and female – 100 pull-ups (chest-2-bar for men, regular for women), 80 ring dips, 60 burpees, 400m partner carry any combination switch as needed, 20 deadlifts (315/225lbs) - break up as needed except for deadlift which must be alternating reps
Rest exactly 5 minutes
Same teams AMRAP 4 min – Row – must switch every 200m

And this is why commas matter.  It should have read: "teams of 2, male and female."

Friday 2/22/13

Snatch: 60%x3, 70%x3x2, 80%x3x2

Hang power clean: 60%x4, 65%x3x2, 70%x3x2
Jerk: 60%x3, 70%x3x2, 80%x3x2
Clean pulls: 80%x4x4
Bench press: heavyx5x3
Conditioning: 4 min AMRAP – double unders – sets of 20 only (must break at 20) – get someone to count for you/witness because first place in this workout gets a cash prize of $20

Wednesday 2/20/13

If you know me, you know I don't like having conversations that should never need to happen.  Just like a dog shouldn't be allowed to crap on the pavement outside the gym, people should be responsible for picking their crap up after their workout.  I hate to be the grumpy father here, but I am thinking about dropping competitor programming at this point and only giving the option to workout with the group classes.  I will not pick up another DB, belt, strap, plate, bar, tape, pre-wrap, Starbucks coffee spill blocker, note card, or any other item left out.  Fix this problem.

Front squat: 60%x4, 70%x3x2, 80%x3x2
Conditioning: 5 rounds – 3 min AMRAP 3 squat clean thrusters (135/95lbs), 6 burpees, 9 sit-ups, rest 1 min - score is rounds and reps completed

Tuesday 2/19/13

Power snatch: 60%x2, 65%x2, 70%x2x3

Clean: 60%x3, 70%x3x2, 80%x3x2
Snatch high pull: 80%x4x4
Conditioning: 3RNFT – 5 DB push press each arm as heavy as possible, 10 strict parallette HSPU (set deficit with abmats to something manageable, ladies may band as needed), 10 total lunges with 2 KB in front rack position (50/35lbs)

2/18/13 Monday

Snatch: 60%x2, 70%x2, 80%x2x4 EMOM

Jerk: 60%x2, 70%x2, 80%x2x2
Clean deadlift: 85%x3x2
Squat: 60%x4, 70%x3x2, 80%x3x2
LADIES ONLY – Press: heavyx4x4
Conditioning: 10! Power cleans (135/95lbs), GHD sit-ups, GHD back ext

Week 2 of 9

2/18/13 Monday –

Snatch: 60%x2, 70%x2, 80%x2x4 EMOM
Jerk: 60%x2, 70%x2, 80%x2x2
Clean deadlift: 85%x3x2
Squat: 60%x4, 70%x3x2, 80%x3x2
LADIES ONLY – Press: heavyx4x4
Conditioning: 10! Power cleans (135/95lbs), GHD sit-ups, GHD back ext

Tuesday 2/19/13 –

Power snatch: 60%x2, 65%x2, 70%x2x3
Clean: 60%x3, 70%x3x2, 80%x3x2
Snatch high pull: 80%x4x4
Conditioning: 3RNFT – 5 DB push press each arm as heavy as possible, 10 strict parallette HSPU (set deficit with abmats to something manageable, 10 total lunges with 2 KB in front rack position (50/35lbs)

Wednesday 2/20/13 –

Front squat: 60%x4, 70%x3x2, 80%x3x2
Conditioning: 5 rounds – 3 min AMRAP 3 squat clean thrusters (135/95lbs), 6 burpees, 9 sit-ups, rest 1 min - score is rounds and reps completed

Friday 2/22/13 –

Snatch: 60%x3, 70%x3x2, 80%x3x2
Hang power clean: 60%x4, 65%x3x2, 70%x3x2
Jerk: 60%x3, 70%x3x2, 80%x3x2
Clean pulls: 80%x4x4
Bench press: heavyx5x3
Conditioning: 4 min AMRAP – double unders – sets of 20 only (must break at 20) – get someone to count for you/witness because first place in this workout gets a cash prize of $20

Saturday 2/23/13 –

 Squat: 60%x4, 70%x4x2, 80%x4x3
Conditioning: teams of 2 male and female – 100 pull-ups (chest-2-bar for men, regular for women), 80 ring dips, 60 burpees, 400m partner carry any combination switch as needed, 20 deadlifts (315/225lbs) - break up as needed except for deadlift which must be alternating reps
Rest exactly 5 minutes
Same teams AMRAP 4 min – Row – must switch every 200m

2/16/13 Saturday

Power snatch + OHS 3+3: 60%, 65%x2, 70%x2 – do 1 power snatch, then 1 OHS x3 per set

Power clean and power jerk 3+3: 60%, 65%x2, 70%x2 – same
Deadlift: build to quick and easy triple
Conditioning: 15 min AMRAP – 10 chest-to-bar, 10 double KB snatch (35/20lbs), 10 box jumps w/step down (30/24”)

2/15/13 Friday

Snatch: 60%x2, 70%x2, 80%x2x3

Clean and jerk 2+1: 60%x1, 70%x1, 80%x3 - meaning 3 sets
Front squat: 60%x3, 70%x3, 75%x3, 80%x3x2
Conditioning: MAP session – 5 min AMRAP @ 80% 5 KB snatch R 5 KB snatch L (50/35lbs), 1 muscle-up, 5 ring dips – rest 5 min – 5 min AMRAP @80% 5 burpees, 15 HEAVY rope double unders – rest 5 min – 5 min AMRAP @90% 10 hard row strokes – damper @ 8, 7 slam balls – constant work, no redline during the AMRAPs; work to bring heart rate down quickly between efforts via walking around, focusing, meditating, whatever it is YOU do

2/13/13 Wednesday

AM) 3x1 mile repeats w/ 5 min walking rest – should be a quick pace you can hold for all 3 repeats - preferably on a track

PM) 4 RNFT – 50 double unders, 10 burpees AFAP, 15 unbroken wallballs – rest as needed between rounds

2/12/13 Tuesday

Power snatch: 60%x3, 65%x3, 70%x2x3

Power clean and split jerk: 60%x3, 65%x3, 70%x2x2
Clean deadlift: 80%x3x4 – perfect pull form
Conditioning: 2 minutes single unders, 2 min row, 2 min bike x2 – work on efficiency of movement, should be conversational throughout

2/11/13 Monday

***Percentages will be based off projected PRs at end of this cycle!  If you have no idea what to reasonably aim for, ask myself, CBo, CGreg, or Jessie.  You may also ask in the comments.

Snatch:60%x2, 70%x2x2, 80%x2x2

Clean and jerk 2+1: 60%, 70%x2, 80%x2 - meaning 2 sets of 2 cleans and 1 jerk
Snatch high pull: 80%x3x4
Squat: 60%x3, 70%x3x2, 80%x3x2
Hanging stall bar raises: 3x15
Conditioning: 4 RFT – 3 OHS, 6 push jerks, 9 deadlifts (155/105lbs), 200m row - bar comes from floor

Layout for the 17 weeks leading up to Regionals

(Sorry for late post on Saturday.  Please input your data so I can update my stuff.)

17 weeks until regionals

Three 3-week mesocycles then two 4-week mesocycles

First two 3-week cycles will be preparation cycles, last 3-week cycle will be pre-competition.  We will max at the end of these 9 weeks.  Conditioning in the first six weeks of this cycle will be noticeably increased.  I will also use the first six weeks to get a feel for how far we can overreach/over-train each of you without crashing.  I ask now that in addition to posting weights and results, please leave a quick note on how you feel.  Tired.  Great.  Run down.  Whatever you like…  Any data is better than no data.

First 4-week cycle (of the last 8 weeks) will be preparation cycle, last 4-week cycle will be pre-competition.  Regionals will be at the end of these 8 weeks.  I will try to overload the endocrines as smartly as possible in those first four weeks.  The pre-competition four weeks will be lower volume, higher intensity, and be used to get your bodies and central nervous systems fresh for competition.  If we do this correctly, you will be very run down (maybe even get sick) during those first four weeks, but will be in a position to freshen up and fire on all cylinders by regional’s time.

Primary goals are to at least maintain if not slightly build Olympic lift strength while bringing up conditioning levels; and we will further specialize and become more efficient in standard CF conditioning movements.

Secondary goal is to acquaint ourselves with less common movements and their intricacies.

Tertiary goal is to further delineate between roles of individual athletes on the team.

Notes on this current cycle:

It will be easy to feel like you aren’t doing enough Olympic lifting in the beginning of this cycle.  That will be easy to do coming off the Bulgarian style cycle we just finished where we were going to heavy almost every day.  Be smart.  Follow the program.  Use this time to really hone your technique.  Light snatches and CJs should be PERFECT.  Also, the lifting will need to be lower volume in the beginning to allow us to up our conditioning volume.

If a day is broken up in to AM and PM work, but you cannot break it up like that, please do the best you can to find some rest time between efforts – even if it is only 10-15 minutes.

We will begin to incorporate more MAP (max aerobic power) sessions in to our training, especially Fridays and Saturdays.  These should never be maxing your heart rate.  If you have a monitor, I suggest you wear it and learn to feel what 80-90% feels like.  I want you to find a pace you can sustain throughout efforts and then recover from very quickly.  This type of work is very effective training for a lot of what the team style workouts will throw at us.  So remember, when you see MAP that means unbroken, sustainable pace style work.

2/11/13 Monday –

Snatch:60%x2, 70%x2x2, 80%x2x2
Clean and jerk 2+1: 60%, 70%x2, 80%x2 - meaning 2 sets
Snatch high pull: 80%x3x4
Squat: 60%x3, 70%x3x2, 80%x3x2
Hanging stall bar raises: 3x15
Conditioning: 4 RFT – 3 OHS, 6 push jerks, 9 deadlifts (155/105lbs), 200m row

2/12/13 Tuesday –

Power snatch: 60%x3, 65%x3, 70%x2x3
Power clean and split jerk: 60%x3, 65%x3, 70%x2x2
Clean deadlift: 80%x3x4 – perfect pull form
Conditioning: 2 minutes single unders, 2 min row, 2 min bike x2 – work on efficiency of movement, should be conversational throughout

2/13/13 Wednesday –

AM) 3x1 mile repeats w/ 5 min walking rest – should be a quick pace you can hold for all 3 repeats - preferably on a track
PM) 4 RNFT – 50 double unders, 10 burpees AFAP, 15 unbroken wallballs – rest as needed between rounds

2/15/13 Friday –

Snatch: 60%x2, 70%x2, 80%x2x3
Clean and jerk 2+1: 60%x1, 70%x1, 80%x3 - meaning 3 sets
Front squat: 60%x3, 70%x3, 75%x3, 80%x3x2
Conditioning: MAP session – 5 min AMRAP @ 80% 5 KB snatch R 5 KB snatch L (50/35lbs), 1 muscle-up, 5 ring dips – rest 5 min – 5 min AMRAP @80% 5 burpees, 15 HEAVY rope double unders – rest 5 min – 5 min AMRAP @90% 10 hard row strokes – damper @ 8, 7 slam balls – constant work, no redline during the AMRAPs; work to bring heart rate down quickly between efforts via walking around, focusing, meditating, whatever it is YOU do

2/16/13 Saturday –

Power snatch + OHS 3+3: 60%, 65%x2, 70%x2 – do 1 power snatch, then 1 OHS x3 per set
Power clean and power jerk 3+3: 60%, 65%x2, 70%x2 – same
Deadlift: build to quick and easy triple
Conditioning: 15 min AMRAP – 10 chest-to-bar, 10 double KB snatch (35/20lbs), 10 box jumps w/step down (30/24”)

2/9/13 Saturday

Snatch: max
Clean and jerk: max
Front squat: max

2/7/13 Thursday

Mid hang snatch: 70%x1x6

Power clean and jerk: 75%x1x6
Conditioning: 2k row @ 60% perceived effort

2/6/13 Wednesday

Snatch: heavy single; 85%x1x2

Clean and jerk: 85%x1x2
Back squat: 80%x1x3
Conditioning: 15-12-9 DB thrusters 35/20lbs, burpees

2/5/13 Tuesday

Mid-hang snatch: 70%x1x8

Power clean and power jerk: 75%x1x8
Conditioning: 5 min clock - 750m row, 20 HSPU, remainder of time KBS @ 70/50lbs - REST 5 min - 5 min clock - 250 double unders, 20 HSPU, remainder of time KB SDHP @ 70/50lbs - score is swings and high pulls

2/4/13 Monday

Snatch: heavy single; 85%x1x3

Clean and jerk: heavy single; 85%x1x3

Conditioning: EMOM for 7 min - 1 front squat @ 90% and 3 muscle-ups

Max week!

For those of you heading to ETSU, you may condition as you see fit this week.  It will not set you back to forego conditioning all week in lieu of some light intensity rowing etc.  Nonetheless, I will leave it up to you.

2/4/13 Monday –

Snatch: heavy single; 85%x1x3
Clean and jerk: heavy single; 85%x1x3

Conditioning: EMOM for 7 min - 1 front squat @ 90% and 3 muscle-ups

2/5/13 Tuesday –

Mid-hang snatch: 70%x1x8
Power clean and power jerk: 75%x1x8
Conditioning: 5 min clock - 750m row, 20 HSPU, remainder of time KBS @ 70/50lbs - REST 5 min - 5 min clock - 250 double unders, 20 HSPU, remainder of time KB SDHP @ 70/50lbs - score is swings and high pulls

2/6/13 Wednesday –

Snatch: heavy single; 85%x1x2
Clean and jerk: 85%x1x2
Back squat: 80%x1x3
Conditioning: 15-12-9 DB thrusters 35/20lbs, burpees

2/7/13 Thursday –

Mid hang snatch: 70%x1x6
Power clean and jerk: 75%x1x6
Conditioning: 2k row @ 60% pace - do the math (Brandon, do the math for them)

2/9/13 Saturday –

Snatch: max
Clean and jerk: max
Front squat: max

1/2/13 Saturday

Clean and jerk: heavy single

Below the knee hang snatch: heavy single
Conditioning: teams of 4 – 1,000 double unders; 3k row; 100 thrusters, 100 SDHP, 100 deadlifts (135lbs) – for every female on the team subtract 10lbs off the bar and 10 reps off the barbell movements – DU must be done in sets of 50 (not unbroken) and no single team member may do more than 500, barbell movements must be done in sets of 5 at the least