Tuesday 7/12/16

BB WORK:
5×3 – Snatch (full) – @75%
Start somewhere near 70% of your 1RM from the floor based on feel then work up if it feels fast. Work on unbroken reps, but do not fail based on grip. If you have to drop and reset, just do it quickly. This work is based on being very patient until power position and then using drive extension and speed to get under the bar. Learn to move yourself around the bar rather than trying so hard to move the bar.

STRENGTH:
5×3 – Back Squat – 3@75%, 3@80%, 3@85%, 3@90%, 3@90%

METCON A:
1k Row
100 Hang Snatches 45/35#
100 Double-Unders
1 mile Run

METCON B:
5 Rounds:
ME OHS 135/95# in 30 seconds
Rest 30 seconds
ME pull-ups in 30 seconds
Rest 30 seconds

ENDURANCE:
10 Rounds:
10 CAL Bike
8 Lateral Burpees over bar
Rest 30 seconds

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.

Tuesday 5/10/16

BB WORK:
1) Muscle Snatch: 4-5 light singles to warm-up
2) Mid-hang Snatch: 5×3@80% of 3rm

STRENGTH:
1) Back Squat: 1X6@70%, 1X6@80%, 1X3@90%, 1X2@95% – rest as needed
2) Front Squat: 1X5@65%, 1X4@75%, 1X4@80%, 1X4@80% – rest as needed

METCON A:
5X400M Run – rest 1:1
*All out every round.

METCON B:
3 Rounds:
40 Double Unders
30 KB Swings 53/35
20 Burpees
10 Toes to Bar

GYMNASTICS:
7:00 AMRAP:
As many unbroken sets of 5 CTB Pull-ups as possible.
*If 5 CTB pull-ups is above your capacity, pick a number you can hit consistently for the entire 7 minutes.

Monday 4/4/16

BB WORK:
Snatch (3 count pause @ knee) – 5×2 – work to a heavy (but perfect) double for the day.

STRENGTH:
1A) 4X3 BTN Push Press (SN grip) + 2 OHS – AHAP
1B) 4X3 Snatch First Pull – AHAP
1C) 4X20 (steps) Front Rack Walking Lunges – AHAP (with no pause to gather feet)
*Rest as needed between pieces

METCON A:
400m Run
-then-
7 Rounds of:
7 Wall Balls (20/14)
7 Pull ups
-then-
400m Run

METCON B:
100 DU’s
-then-
21-15-9
Hang Power Cleans (205/135)
Toes to Bar
-then-
100 DU’s

Tuesday 3/22/16

Open Week 5 Day 2

IMG_1005
Johnny ‘B good’ getting after those Double Unders.

BB WORK:
1) 7×1 – Clean from blocks (just above knee) & Jerk – AHAP
2) 5×2 – Jerk Recoveries @90% (of max Jerk) or AHAP

PRIMAL – AMRAP 4 Minutes:
Row 10 Calories
10 Deadlifts (155/105)

METCON A – FOR TIME:
40 6″ Target Burpees
40 Thrusters (45/35)
30 6″ Target Burpees
30 Thrusters (95/65)
20 6″ Target Burpees
20 Thrusters (135/95)
10 6″ Target Burpees
10 Thrusters (155/105)

METCON B – 3 Rounds:
Max Box Jump-overs 24/20″ in 1 minute
*Rest 1 Minute
Max Shoulder to OH in 1 minute @65%
*Rest 1 Minute