Monday 3/21/16

By show of hands… Who’s psyched that the open is almost over!?.. No? Is that just me?
Don’t get me wrong, I love exercise racing as much as the next guy, but there’s a drought of PR videos at this time of year, and I love PR videos. So, to fill the void, here’s iron warrior, Justin Bartle again crusing thru a new split jerk max…

BB WORK:
1) 7×2 – Snatch from blocks (just above knee) – AHAP

*16.4 Repeaters: Complete #1 and warm up. If you have time (or anything left), you may do the rest of the work for the day after finishing – preferably with a solid amount of rest.

2A) 3×3 Snatch Grip BTN Push Press + 2 OHS – heavier than last week
2B) 3×3 Three Stop Snatch Pull (with 2 count pause at each stop) – AHAP

SKILL/STRENGTH:
1A) 3×60 (seconds) ME Freestanding HS holds – rest as needed.
1B) 3×30 (steps) Front Rack Walking Lunges – AHAP (with no pause to gather feet)

METCON A – 10 rounds of:
5 Chest To Bar
10 HR Push-ups
15 Jumping Air Squats

METCON B – AMRAP 3 Minutes x2:
5 Power Snatch 135/95
5 Box Jumps 30/24″
*Rest 2 Minutes between AMRAPs

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Tuesday 120115

The 200# Club... Ladies from TVC. #GetStrong #GetReady
The 200# Club… Ladies from TVC. #GetStrong #GetReady

BBGYMNASTICS:
Clean & Jerk – 7X2 @90% – Drop and reset each rep

STRENGTH:
Deadlift – Find a 1RM

METCON A:
“Barbara”
5 rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
*3 minute rest in between rounds

METCON B:
AMRAP 20 minute:
15 Assault Bike Calories
12 Power Snatch (135/95)

ACCESSORY WORK:
1a) 4X5 Bent Over Row – AHAP
1b) 100′ sled push sprint – Light and fast

Wednesday 10212015

BB GYMNASTICS:
1) 6X2 Snatch from Power Position off Blocks @ 75%-85% (depending on ability)
2) 6X2 Power Cleans + 1 Push Jerk from Power Position off Blocks @ 70%-80% (depending on ability)

STRENGTH:
Front/Back Squat: 4x 7/13 @75% of Front Squat 1RM
*same as Monday. see for explanation 😉

MET-CON:
‘Isa-Grace’ for Time:
30 Snatches (135/95)
-Rest 5 minutes- then –
30 Clean & Jerks (135/95)
*with a running clock. time ends when both are completed.

ENDURANCE:
5X400m Run
Rest 2:00 after set 1 & 2 – Rest 1:00 after set 3 & 4.

GYMNASTICS:
Max distance HS walk in 2 minutes
OR
Max effort “Nose to Wall” HS hold in one attempt

Wednesday 08122015

BB Gymnastics:
1) Power Snatch: Find Max UB Triple in 10 min.

Strength:
1) Split Jerk – Warm up set, 5@75%, 3@85%, 1@95% or ME
2a) 5X3 Clean Pull @110% of Max CJ
2b) 5X4 DB Push Press + Lunge Each Leg (1 Push Press + 1 Lunge Each Leg = 1 Rep) – AHAP

Met-Con:
1 Mile Run
60 Sit Ups
30 KB Swings (53/35)
15 Pull Ups
800m Run
50 Sit Ups
20 KB Swings
10 Pull Ups
400m Run
40 Sit Ups
10 KB Swings
5 Pull Ups

Gymnastics Work:
Every 2 minutes for 10 rounds (20 minutes)
1 Max set of muscle-ups

Monday 05042015

A) BB Gymnastics:
1) Every 30 seconds for 4 minutes:
1 Power Snatch + 2 Behind-the-Neck Push Presses @ 75%
*Notes: This should be completed as a complex. The bar should be lowered to the back rack after the Power Snatch, and the Push Presses should be performed with a Snatch grip.

2) Every 30 seconds for 4 minutes:
2 Power Cleans + 1 Push Jerk @ 70%

B) Strength:
1) 5 x 2 – Front Squat – start at 80% and increase AHAP

C) Met-Con:
15 minute AMRAP of:
5 Thrusters (135/95)
10 Burpee Box Jumps (24″/20″)
20 Box Step Overs w/ 30/20# med ball
400m Run

D) Extra:
10 minute AMRAP of:
6 HSPU (6″/4″ deficit)
20 (steps) BB Walking Lunges (front rack) (95/65#)
40 Double-Unders