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