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.