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

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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

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.