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

Friday 5/06/16

BB WORK:
1) Snatch from power position (high Hang): 15:00 to work to a 3rm (drop each rep and reset quickly if need to) – rest as needed
2) 5 SN Grip BTN Push Press + 3 Overhead Squats: 15:00 to work to a 1rm for Complex – rest as needed

STRENGTH:
1) Back Squat: 1X6@65%, 1X6@70%, 2X6@80% – rest as needed.
2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.

METCON A:
3 rounds for time of:
20 Pistols (alternating)
5 Muscle-Ups
8 Hang Power Cleans 175/115#
*96 Double Unders Cash Out

METCON B:
In 5:00:
Row 1K
ME KB Snatches 70/44#

GYMNASTICS:
AMRAP 10 Minutes:
5 Unbroken Strict HSPU

Monday 4/25/16

BB WORK:
1) Mid-hang Clean: 5X3 – AHAP – rest as needed
2) Jerk (off blocks): 5X3 – AHAP (drop all reps & reset quick) – rest as needed

STRENGTH:
1a) 4X5 Weighted Strict Pull-ups (not UB) – AHAP – rest as needed
1b) 4X4 Push Press – heavier than last week – rest as needed

METCON A:
3 rounds for time of:
50 KB Front Squats 53/35#
7 Muscle-Ups
10 Hang Power Cleans 185/115#

METCON B:
5 Rounds:
Row 500m
12 HSPU
6 Power Snatches 135/95#

GYMNASTICS WORK:
6 Rounds:
10 Alternating DB Power Snatches 50/35#
then
Toes to Bar (The goal is to hit the number you hit last week, if it went well add 1 rep per round.)
*Rest 1:00 minute

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 3/22/16

Open Week 5 Day 2

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