Tuesday 6/14/16

BB WORK:
Power Snatch: 4×4
Start near 80% based on how you feel and climb if it stays smooth. Try not to get caught up in moving maximal weight. It’s time to clean the movements up while getting comfortable with repeating moderately heavy weight. Drop and reset each rep.

STRENGTH:
1) Back Squat: 1X5@60%, 1X5@70%, 2X5@75% – rest as needed
2) Front Squat: 1X5@65%, 1X5@70%, 1X5@75% – rest as needed

METCON A:
10 Shoulders to OH @75% of C&J 1rm
Row 1k
30 Lateral Burpees (over the bar)

ENDURANCE WORK:
EMOM 10 Minutes
200m Row SPRINT
Row number 10 should be the type that you fling the handle at the end and sort of fall off the rower seat but your feet are strapped in and you can’t get yourself to undo the straps. 😛

Friday 5/27/16

BB WORK:
1) Hang Snatch (just above knee): 2rm- 1×2@95%, 1×2@90%
2) Snatch: 5×1@90% of Tuesday’s 2rm.

STRENGTH:
1) Back Squat: 2X5@65%, 3X5@70% – rest as needed.
2) Front Squat: 4X5@60% – rest as needed.

METCON A:
3 rounds for time of:
12 Strict HSPU
12 Power Cleans 185/125#
24 Split jumps

METCON B:
5 Rounds
45 Double Unders
300m Row
15 GHD Sit Ups

GYMNASTICS:
5 Attempts at a Max Distance HS Walk
Rest 2:00 between attempts.

Friday 5/20/16

BB WORK:
1) Hang Snatch (above knee): 15 minutes to work up to a heavy 2RM
2) Snatch – 5×1@90% of #1

STRENGTH:
1) Back Squat: 1X4@70%, 1X4@75%, 1X4@80%, 1X4@85% – rest as needed.
2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.

METCON A:
3 rounds for time of:
10 Muscle-Ups
10 OHS 135/95#

METCON B:
5 Rounds:
3 15′ Rope Climb
5 Hang Power Cleans 205/135
15 Burpees to 6″ Target

Monday 4/11/16

BB WORK:
1) Clean: Work to a 3rm (non-T&G, reset quickly after drop)
2) Jerk (off blocks): Work to a 3rm (drop all reps. reset quickly)

STRENGTH:
1A) 4XME Strict Pullups – rest as needed
1B) 4X5 Push Press – AHAP – rest as needed

METCON A:
4 Rounds of:
15 Front Squats (135/95)
10 Lateral Burpees over the Bar
5 Muscle-Ups

METCON B:
‘Jackie’
Row 1K
50 Thrusters (45#)
30 Pullups

GYMNASTICS WORK:
EMOM for 10 Minutes –
Toes to Bar
Pick a number between 5-10 reps that you can hit consistently on the minute for 10:00. Do NOT overshoot your ability and fail to hold the same number for all ten sets. You will be adding 1 rep each week, so keep that in the back of your mind.

Tuesday 4/5/16

BB WORK:
1) Pause Clean (3 count pause @ knee) + Jerk: 5×2+1 – work to a heavy (but perfect) double for the day
2) Pause Clean (3 count pause @ knee) + Jerk: 1×2+1@95%, 1×2+1@90% of max from #1

STRENGTH:
1) Back Squat: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80%
2) Front Squat: 1X5@60%, 3X5@70%

METCON A:
21-15-9
Calorie Row
Power Snatch (105/75)
T2B

METCON B:
5 rounds of:
:45 ME Bar Muscle-Ups
:15 Rest
:45 ME Burpee Box Jumps 24/20″
:15 Rest
:45 ME AB Calories
:15 Rest