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