1/31/13 Thursday

Tall snatch: 4x3

Power clean: build to heavy set of 3 not touch and go; 80%x3x3 touch and go
Conditioning: 3 rounds - AFAP 15 burpees, 10 chest to bar pull-ups, 2 min 95% Airdyne, rest 8 min – this should hurt, immensely 

12/30/13 Wednesday

Snatch: heavy single; drop sets same as Monday IF FEELING GOOD 

Clean and jerk: heavy single; same notes
Back squat: 80%x1x3
Conditioning: 10! DB hang power clean and push press (heavy), GHD sit-ups

12/29/13 Tuesday

Mid-hang snatch: 70%x1x8 EMOM

Power clean power jerk: 75%x1x8 EMOM
Conditioning: row 1 min, run 1 min, single unders 1 min x6 – all done at a slow zone 1 (easy) pace

12/28/13 Monday

Snatch: heavy single; 85%x1x3

Clean and jerk: heavy single; 85%x1x3
Front squat: heavy single; 90%x1x2
Conditioning: 8 min – odd minutes 5 OHS @ 70% of OHS (try 70% of snatch if no OHS max), even minutes 12/8 ring push-ups

Conditioning ramp up!

12/28/13 Monday –

Snatch: heavy single; 85%x1x3
Clean and jerk: heavy single; 85%x1x3
Front squat: heavy single; 90%x1x2
Conditioning: 8 min – odd minutes 5 OHS @ 70% of OHS (try 70% of snatch if no OHS max), even minutes 12/8 ring push-ups

12/29/13 Tuesday –

Mid-hang snatch: 70%x1x8 EMOM
Power clean power jerk: 75%x1x8 EMOM
Conditioning: row 1 min, run 1 min, single unders 1 min x6 – all done at a slow zone 1 (easy) pace

12/30/13 Wednesday –

Snatch: heavy single; drop sets same as Monday IF FEELING GOOD
Clean and jerk: heavy single; same notes
Back squat: 80%x1x3
Conditioning: 10! DB hang power clean and push press (heavy), GHD sit-ups

1/31/13 Thursday –

Tall snatch: 4x3
Power clean: build to heavy set of 3 not touch and go; 80%x3x3 touch and go
Conditioning: 3 rounds - AFAP 15 burpees, 10 chest to bar pull-ups, 2 min 95% Airdyne, rest 8 min – this should hurt, immensely

2/2/13 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 

1/26/13 Saturday

Snatch: heavy single; 85%x1x3

Clean and jerk: heavy single; 85%x1x3
Squat: 80%x3x3
Conditioning: for time with partner of equal strength and skill – 20 alternating deadlifts (315/225lbs), 60 pull-ups, 120 wall balls (20/14lbs), 60 pull-ups, 20 alternating deadlifts – deadlifts must be alternated every other rep, pull-ups in sets of 10, wall balls in sets of 20

1/24/13 Thursday

No hips standing muscle snatch: 3x10 @ light weight (maybe empty barbell)

Behind the neck snatch grip press: 3x10 @ light weight
Muscle clean: 5x3 @ light weight
Bench press: heavyx5x3 – heavier than last week
Skill: ring muscle-up work and then EMOM 6 min 1-5 muscle-ups

1/23/13 Wednesday

Clean and jerk: heavy single

Snatch: heavy single
Squat: 65%x10x3
Conditioning: Flight simulator – 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken double unders

1/22/13 Tuesday

Tall snatch: 4x3

Mid-hang snatch: 70%x1x10
Power clean and power jerk: 75%x1x10
Conditioning: row or bike 20s hard 40s easy for 12 min – score is total meters - hard should be at or below 500m pace, easy should be guilt-inducing easy

1/21/13 Monday

Snatch: heavy single

Clean and jerk: heavy single
Front squat: heavy single; 85%x2x2
Conditioning: EMOM 6 min – 10s max strict HSPU + 10s kipping HSPU, 5-10 GHD sit-ups, rest remainder of minute

3 weeks til ETSU meet

Lighter volume on both the pulls and the conditioning this week.  Intensity stays high with the snatches and cleans.  Next week will be slightly more volume on the lifts and a medium volume week on conditioning.  The week leading up to the weightlifting meet will be different for those who are and are not competing.  With that said, if you are feeling good I am fine with you doing drop sets on the lifts both Monday and Wednesday.  Post any questions to comments.

1/21/13 Monday –

Snatch: heavy single
Clean and jerk: heavy single
Front squat: heavy single; 85%x2x2
Conditioning: EMOM 6 min – 10s max strict HSPU + 10s kipping HSPU, 5-10 GHD sit-ups, rest remainder of minute

1/22/13 Tuesday –

Tall snatch: 4x3
Mid-hang snatch: 70%x1x10
Power clean and power jerk: 75%x1x10
Conditioning: row or bike 20s hard 40s easy for 12 min – score is total meters - hard should be at or below 500m pace, easy should be guilt-inducing easy

1/23/13 Wednesday –

Clean and jerk: heavy single
Snatch: heavy single
Squat: 65%x10x3
Conditioning: Flight simulator – 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken double unders

1/24/13 Thursday –

No hips standing muscle snatch: 3x10 @ light weight (maybe empty barbell)
Behind the neck snatch grip press: 3x10 @ light weight
Muscle clean: 5x3 @ light weight
Bench press: heavyx5x3 – heavier than last week
Skill: ring muscle-up work and then EMOM 6 min 1-5 muscle-ups

1/26/13 Saturday –

Snatch: heavy single; 85%x1x3
Clean and jerk: heavy single; 85%x1x3
Squat: 80%x3x3
Conditioning: for time with partner of equal strength and skill – 20 alternating deadlifts (315/225lbs), 60 pull-ups, 120 wall balls (20/14lbs), 60 pull-ups, 20 alternating deadlifts – deadlifts must be alternated every other rep, pull-ups in sets of 10, wall balls in sets of 20

1/17/13 Thursday

Tall snatch: 4x3

Below the knee hang snatch: 75%x1x10 - could be done EMOM
Bench press: 3x5 - heavier than last week
Conditioning: AMRAP 6 min – 3 bar MU, 6 box jumps (30/24”), 9 knees-to-elbows – DO NOT TEAR HANDS

1/16/13 Wednesday

Clean and jerk: heavy single; 80%x1x3

Snatch: heavy single; 80%x1x3
Pause back squat: 75%x3x3
Partner Conditioning: 16 min with even minutes being 30s row 30s double unders and odd minutes being plank hold on rings – score total meters rowed + double unders completed – one partner begins with row and DU while other begins in plank, switch back and forth

1/15/13 Tuesday

Tall snatch: 4x3 - click through to see the movement

Mid-hang snatch: 70%x1x10 - could be done EMOM
Power clean and power jerk: 75%x1x10 – CATCH WITH ELBOWS LOCKED
Conditioning: 3 rounds for total time – 10 DB PP (moderate weight), 20 pull-ups, 20/12 ring dips, rest 2 min – scale dips accordingly so as to hit depth  

1/14/13 Monday

Snatch: heavy single; 80% (of HS) x1x3

Clean and jerk: heavy single; 80%x1x3
Front squat: heavy single; 85%x2x2
Conditioning: EMOM for 8 min – 2 snatches (ea. arm), 4 clean to OH (ea. arm), 8 swings (50/35lb kb) with remainder of minute doing max GHD sit-ups – score is total GHD sit-ups – scale KB accordingly

4 weeks until ETSU meet

A few points before we begin this week:

1) Make sure you are cleaning up after you finish your workout.  If you got it out, put it up.  Don't expect to leave something out for the next athlete.
2) Please be sociable and interact with the class at large.  I know this isn't everyone's personality, but we need to continue to build social connections outside of the "competitor class."
3) I need everyone to keep posting their data.  Your times/scores/weights posted on this blog will make up the largest data chunk I will possess to choose the regional team(s) from.  If you are taking this seriously enough to do the training, then take the 30 seconds after every workout to post your results.  We also have a few people training remotely, so it helps them to see your times/scores etc.  Stay accountable!

1/14/13 Monday –

Snatch: heavy single; 80% (of HS) x1x3
Clean and jerk: heavy single; 80%x1x3
Front squat: heavy single; 85%x2x2
Conditioning: EMOM for 8 min – 2 snatches (ea. arm), 4 clean to OH (ea. arm), 8 swings (50/35lb kb) with remainder of minute doing max GHD sit-ups – score is total GHD sit-ups – scale KB accordingly

1/15/13 Tuesday –

Tall snatch: 4x3 - click through to see the movement
Mid-hang snatch: 70%x1x10 - could be done EMOM
Power clean and power jerk: 75%x1x10 – CATCH WITH ELBOWS LOCKED
Conditioning: 3 rounds for total time – 10 DB PP (moderate weight), 20 pull-ups, 20/12 ring dips, rest 2 min – scale dips accordingly so as to hit depth  

1/16/13 Wednesday –

Clean and jerk: heavy single; 80%x1x3
Snatch: heavy single; 80%x1x3
Pause back squat: 75%x3x3
Partner Conditioning: 16 min with even minutes being 30s row 30s double unders and odd minutes being plank hold on rings – score total meters rowed + double unders completed – one partner begins with row and DU while other begins in plank, switch back and forth

1/17/13 Thursday –

Tall snatch: 4x3
Below the knee hang snatch: 75%x1x10 - could be done EMOM
Bench press: 3x5 - heavier than last week
Conditioning: AMRAP 6 min – 3 bar MU, 6 box jumps (30/24”), 9 knees-to-elbows – DO NOT TEAR HANDS

1/18/13 Friday – Need to start taking your recovery seriously

30 minute walk – no music, phone, people

Epsom salt bath or massage or yoga or mobility session at home

1/19/13 Saturday –

8:15AM – 15-20 minute KB session with CGreg
Squat: quickly build to heavy single; 80%x4x4 – superset with 4x8 strict stall bar leg raises
Hang snatch: heavy single
Hang clean and jerk: heavy single
Conditioning: Isabel – 30 power snatches for time @ 80% of hang snatch single

1/12/13 Saturday

Snatch: heavy single – three strikes rule

Clean and jerk: heavy single – same notes
Front squat: heavy single; 85%x2x2
Conditioning: Partner Fran – 21-15-9 thrusters (95/65lbs) and pull-ups – one partner does 21 thrusters, then the other partner completes 21 thrusters, then 21 pull-ups each…so only one person is working at a time – THOROUGH WARM-UP!

1/10/13 Thursday

Power jerk: 75%x1x6 – go from jerk boxes or rack

Bench press: heavyx5x3 – heavier than last week
Conditioning: 10 min clock – 20 hang power cleans (185/135lbs), 40 pistols, remainder of time row for max meters – score is meters completed

1/9/13 Wednesday

Clean and jerk: heavy single; 75%x1x5

Snatch: heavy single; 75%x1x5
Pause back squat: 70%x3x3
Conditioning: 5 rounds not for time – 5 TGU ea. arm at moderate weight, 10 GHD sit-ups, 400m JOG

1/8/13 Tuesday

High hang snatch: 60%x1x10

Power clean and power jerk: 70%x1x10
Press: build to heavy 5; 90%x3x3
Conditioning: 4 rounds – 3 straight leg deadlifts (225/155lbs), 6 parallette deficit handstand push-ups, 9 box jumps (30/24”), 12 KBS (70/50lbs), rest 3 min – each round max effort, score time for each round

1/7/13 Monday

Snatch: heavy single; 75% (of HS) x1x5

Clean and jerk: heavy single; 75%x1x5
Front squat: heavy single; 80%x2x2
Conditioning: AMRAP 6 min – 1 moderate weighted pull-up, 3 strict pull-ups, 5 kipping pull-ups, 100 double unders

Back to regularly scheduled programming!

1/7/13 Monday –

Snatch: heavy single; 75% (of HS) x1x5
Clean and jerk: heavy single; 75%x1x5
Front squat: heavy single; 80%x2x2
Conditioning: AMRAP 6 min – 1 moderate weighted pull-up, 3 strict pull-ups, 5 kipping pull-ups, 100 double unders

1/8/13 Tuesday –

High hang snatch: 60%x1x10
Power clean and power jerk: 70%x1x10
Press: build to heavy 5; 90%x3x3
Conditioning: 4 rounds – 3 straight leg deadlifts (225/155lbs), 6 parallette deficit handstand push-ups, 9 box jumps (30/24”), 12 KBS (70/50lbs), rest 3 min – each round max effort, score time for each round

1/9/13 Wednesday –

Clean and jerk: heavy single; 75%x1x5
Snatch: heavy single; 75%x1x5
Pause back squat: 70%x3x3
Conditioning: 5 rounds not for time – 5 TGU ea. arm at moderate weight, 10 GHD sit-ups, 400m JOG

1/10/13 Thursday –

Power jerk: 75%x1x6 – go from jerk boxes or rack
Bench press: heavyx5x3 – heavier than last week
Conditioning: 10 min clock – 20 hang power cleans (185/135lbs), 40 pistols, remainder of time row for max meters – score is meters completed

1/12/13 Saturday –

Snatch: heavy single – three strikes rule
Clean and jerk: heavy single – same notes
Front squat: heavy single; 85%x2x2
Conditioning: Partner Fran – 21-15-9 thrusters (95/65lbs) and pull-ups – one partner does 21 thrusters, then the other partner completes 21 thrusters, then 21 pull-ups each…so only one person is working at a time – THOROUGH WARM-UP!

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

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!