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