Monday 07202015

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A) BB Gymnastics:
1) 15 minutes to establish a 3RM Pause Snatch (pause three counts at the bottom of the knee).
Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep. Have your partner count if possible.

2) 3X3 Pause Snatch @ 90% of 3RM from #1

B) Strength:
1) Overhead Squat – 5@70%, 5@75%, 5@80%

2a) 5X2 Snatch First Pull (top of knee) – AHAP
2b) 5×5 Bent Over Row – AHAP
note: use straps if possible and focus on form

C) Conditioning:
For Time:
150 Wall-Ball Shots (20#/14#)

D) Interval:
Every 2 minutes for 10 minutes (5 Rounds)
15 Bar facing burpees
10 Push jerk (155#/100#)

E) Gymnastics Work:
3 Rounds
Row 400m
12 CTB pull-ups
*1 minute rest between

Tuesday 04282015

Why video my lifts/workouts? People video themselves for many reasons. Other than posting it on Facebook, Instagram or whatever social media output you use so all your friends can tell you how amazing you are, I feel it’s important, especially on lifts. Sometimes you get lucky, and hit a PR when the camera is actually on. Most of the time the video gives you instant analysis and feedback, especially on things that are hard to pick up by even the most experienced coaches.

Then, once in a great GREAT while, not only do you hit a massive PR, but something else happens that makes the video infinitely fun and appealing.

A) BB Gymnastics:
1) EMOM for 4 minutes of:
1 Power Snatch + 1 Overhead Squat + 1 Snatch (full) @ 70%
*Notes: This should be completed as a complex. Move between all movements without dropping the bar. Add weight if desire but no fails.

2) Every 40 seconds for 4 minutes:
2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

B) Met-Con:
21-15-9-3 of:
Overhead Squats (115/75)
Burpee Pull ups

C) Interval Work:
4 Rounds of:
3 Rope Climbs
5 front Squats @ 155/105
*rest 1 minute between

Friday 04102015

A) Warm Up:
3 rounds
150m row
10 empty bar Thrusters

B) BB Gymnastics
1) 7×1 – 3 Front Squats + 1 Push Jerk – 75%
*note: Use jerk boxes. Start the front squat in the bottom position. Drop after every lift and recover quick. no more than 3 seconds. after 3 front squats perform 1 push Jerk.
2) 5×3 – Jerk Drives -sets @ 60%, 80%, 90%, 100%, 110%

C)TVCF Met-Con:
9min AMRAP
15 Toes to Bar
10 Med Ball Cleans 25/20#
5 Overhead Squats 115/75#

D) Pain Wod:
For total time:
10 Ring Muscle Ups (20 chest to bars)
20 Deadlifts 155/115#
20 OH Walking Lunges w/Med Ball 25/20#
30 Box Step Overs w/Med Ball 25/20#
20 OH Walking Lunges w/Med Ball 25/20#
20 Hang Power Cleans 155/115#
10 Ring Muscle Ups (20 chest to bars)
-Rest 2 minutes-
3 min AMRAP of:
5 Tire Flips – AHAP
5 Ground to Shoulders 185/115# (135/95)
4 Tire Flips – AHAP
4 Ground to Shoulders 225/135# (155/115)
3 Tire Flips – AHAP
3 Ground to Shoulders 275/155# (185/135)

If time permits finish every session with AB work. Post loads, times, and reps to comments.