Friday and Saturday

Friday 1/31/14 –

Practice: C2B and pistols
Jerk: 25 min technique work from blocks
MAP session: 10 min of 3 PC 155lbs, 6 bj 24", 9 burpees, rest 5 min, 10 min of 5 c2b pull-ups, 10 HR push-ups, 250m row, rest 5 min, 10 min of 3 ring dips, 6 t2b, 40 DU, rest 5 min, 10 min of 3 PC 155lbs, 6 bj 24", 9 burpees - same score on first and last!

Saturday 2/1/14 –

Snatch: 10 min to find heavy single; 80%x1x6
Clean: same
A1) Front squat: 3-3-3-2-2, rest 15 sec
A2) Weighted pull-up: 5-5-5-5-5, rest 2 min
Conditioning: AMRAP 10 min of 15 power snatch (75/45lbs), 30 DU
Rest 10 min
Conditioning: 2k row

Wednesday

A1) 4x25 wallballs (20/12lbs), rest 15 seconds
A2) 4x8 GHR, rest 15 seconds
A3) 4x12-16 GHD sit-ups, rest 2 min

Row: 6/5k - every 1k get off and perform 30-40 UB DU

Tuesday

Tuesday 1/28/14 –

Power clean: build to tough triple; 90%x3x2
For times (against a running clock):
Row 500 Meters
10 Power Snatches (155/105 lbs)
20 Toes to Bar
When the clock reaches 8:00, complete the following…
Row 500 Meters
15/10 Muscle-Ups
30 Shoulder to Overhead (155/105 lbs)
When the clock reaches 16:00, complete the following…
Row 500 Meters
20 Toes to Bar
40 Handstand Push-Ups
When the clock reaches 24:00, complete the following…
Row 500 Meters
25 Burpees Over the Erg
50 Ring Dips

Row or bike: 10-20 min flush pace

Week 4/7

Week 4/7

Monday 1/27/14 –

Hang snatch: begin at 135lbs, build by 10/5lbs EMOM
Press cluster: 2.2.2x3 – rest 15 sec between clusters, rest 2 min between sets
Pause squat: 3-3-3-2-1
Conditioning: 20 Russian KBS (70/50lbs), 20 C2B pull-ups, rest 3 min, x4

Week 3/7

Week 3/7

Monday 1/20/14 –

Hang power snatch: 60%x3, 65%x3, 70%x3x2
Hang power clean + power jerk: 60%x3, 65%x3, 70%x3x2
Squat: quick build to 90%x1
Row: 5k @ Z1 – every 1k get off and perform 30s FLR on rings

Tuesday 1/21/14 –

Pause jerk: technique work on blocks
Press-grip bench press: 5-5-5-5-5
Conditioning: 5 TnG power snatch (135/95lbs), 12 NPUBBJ (20/12”), 30s AD HARD, rest 6 min, x4
Bike: 10+ min at flush pace

Wednesday 1/22/14 –

Power snatch EMOM: begin at 50%, build, no more than 10 min
Front squat: 70%x2x5
A1) T2B: 20,20,20,20 – rest 15 sec
A2) DU: 40,40,40,40 – rest 15 sec
A3) GHD sit-ups: 15,15,15,15 – rest 3 min
Conditioning: 30 PC + PJ (135/95lbs) – perform @ 90%

Friday 1/24/14 –

Jerk with pause in split: technique work on blocks
Seated DB press: 5-5-5-5-5
Bike: 30s hard, 30s easy, 30 min

Saturday 1/25/14 –

Would love for you all to get some exposure to lifting in front of a crowd by doing the weightlifting competition Saturday morning at 9AM.
MAP session: 10 min @ 80% of 3 DL (275/185lbs), 35 DU, 200m jog, rest 5 min, 10 min @ 80% of row 200m, 3 HPS (135/95lbs), 5 HSPU, rest 5 min, 10 min @ 80% of 5 PJ (135/95lbs), 3 MU, 5 burpees

Week 2/7

Week 2/7

Monday 1/13/14 –

EMOM 8-12 min: 1 power snatch – begin around 60% and build slow
Front squat: build to no grind triple
Pause front squat: 3x3 @ 80-90% of triple
Conditioning: 1k row, 50 pistols, 30 thrusters (135/95lbs), 50 burpees, 1k row – looking for sub 16/19:00 on this

Tuesday 1/14/14 –

Power clean + power jerk: 60%x3, 65%x3, 70%x3
Push press: 3 sets of 8-10 reps at moderate weight – use jerk blocks and focus technique of dip drive
Work: 3 RNFT – 5-10 kipping HSPU using as little shoulder as possible, 50 DU, 45-60 sec L-sit
Bike: 30s hard, 30s easy, 20 min

Wednesday 1/15/14 –

Practice: Butterfly C2B practice 10 min, no more than 40 reps
EMOM 8-12 min: TnG clean x2, start around 60% and focus technique as you build
Hang snatch high pull: 60-70%x10x2-3 – no hip contact, TnG from hang
Conditioning: 4RFT – 3 RC 15’, 3 G2OH (225/135lbs), 50 DU

Friday 1/17/14 –

Squat: build to heavy single; 90%x1x2
Conditioning: 2 min AMRAP of 6 thrusters (115/75lbs), 6 box jump overs, no step-ups (24/20”), 6 HR push-ups, rest 4 min, x2 (HARD sprint for 2 min!)
Full rest
AMRAP 12 min: 2k/1600m row, 50 S2OH (95/65lbs), 30 MU

Saturday 1/18/14 –

Snatch: warm-up really well, then take 10 min to build to a tough single
Clean and jerk: 15 min to build to tough single
Front rack lunge: 3x10 @ 135/95lbs
AMRAP 6 min: 1 sq clean and jerk (185/115lbs), 20 DU, 2 sq CJ, 20 DU, 3 sq CJ…
Full rest
AMRAP 6 min: 10 alt DB snatch (go heavy, I know the 70lb DBs suck, so choose accordingly), 10 C2B pull-ups

Week 1/7

Week 1/7

Monday 1/6/14 –

Hang snatch + snatch: build to tough single for day, if technique is off drop to 80% and work a few sets
Squat: 4-3-2-4-3-2 – build EACH set
UB MU ladder: build from 1 to 5 back to 1 – each set must be unbroken (scale accordingly)
Row: 1k @ slightly faster than Z1, FLR 30 sec, x6 – be aerobic on the row, use the rings for FLR

Tuesday 1/7/14 –

Pause snatch deadlift: 80-90%x3x3 – 2 sec pause right below knee cap
EMOM 6 min: 5 TnG PC @ about 60% of clean 1RM, 5 burpees
MAP session: 10 min @ 80% of 30 UB DU, 10 HR push-ups, 200m jog (feel free to stay inside on this one), rest 5 min, 10 min @ 80% of 3 S2OH (225/135lbs), 3 strict C2B pull or chin-ups, 200m row, rest 5 min, 10 min @ 80% of 3 bar MU, 5 bounding box jumps (24/20”), 7 burpees, 20s spin on AD

Wednesday 1/8/14 –

Practice: C2B butterfly – no more than 30-40 reps, use Rogue rig
Every 90s for 5-8 sets: clean triple, not TnG, start around 60%, build
Jerk: 6-8 doubles performed every 2 min, use jerk boxes, build
Conditioning: 13.2* - AMRAP in 10 min of 5 S2OH (115/75lbs), 10 deadlift, 15 box jump overs (24/20”) – find a pace you can hold for 10 min, NOT a MAP session though

Friday 1/10/14 –

Front squat: 4-3-2
A1) T2B: 20,20,20, rest 15 sec (try for UB)
A2) Alt. DB snatch: 10,10,10, rest 15 sec (70/50lbs)
A3) UB DU: 30,30,30, rest 2 min
Conditioning: 12-9-6 of DB PP and DB burpee box overs (50/30lbs) (24/20")

Saturday 1/11/14 –

Hang snatch: build to a quick 80-90%, if you feel keen, drop to floor and go on to heavy single
Hang clean + jerk: same
Conditioning: 9-7-5 FS (80%), pHSPU
Rest 10 min
Conditioning: 9-7-5 PC (80%), burpee box jumps (30/24”)