Monday 020116

BB WORK:
1) Work to a MAX 3-Position Snatch (Hi-Hang – Hang – Low-Hang).
2) EMOM for 5:00 – 1 3-Position Snatch @ 85% of max from #1.

STRENGTH:
1a) 3XME ME UB Toes To Bar
1b) 3X10 (steps) Overhead Walking Lunges – AHAP
*Rest 60-90 seconds between movements

METCON A:
15 minute AMRAP of:
10 DB Push Jerk (55/30)
10 6″ Target Burpees
10 C2B Pullups
20 DB Push Jerk (55/30)
10 6″ Target Burpees
10 C2B Pullups
30 DB Push Jerk (55/30)
10 6″ Target Burpees
10 C2B Pullups
40 DB Push Jerk (55/30)…etc
*Add 10 DB Push Jerks after every completed round

METCON B:
5 Rounds of:
25/20 Calorie Row
12 OHS (145/100)
10 GHD Sit-ups
*Rest 30 sec between rounds

Wednesday 123015

Keep in mind the extra piece doesn’t always belong at the end. Slide it in where it makes sense. E-mail your photos and videos to coach@irongriptrainingsystem.com.

BBGYMNASTICS:
Snatch – 5×3 @80-90% Every 90 seconds (Start your sets at 0:00/1:30/3:00/4:30/6:00)
*Drop and reset each rep. Start @80% and move up if it feels fast. Whether you increase, stay the same, or decrease from a higher weight for the rest of them should be based on feel.

STRENGTH:
Shoulder Press – 15 min to establish a 1RM

METCON A:
3 rounds of:
10 Front Squats 205/135# (no racks)
50 Double-Unders
15 KB Swings (70/44)

INTERVAL WORK:
15 min AMRAP:
15 Double DB Clean and Jerk (55/35) (low hang to the top of the knee)
25 Assault Bike Calories
*Rest 1:30 Seconds

ENDURANCE WORK:
6 Rounds
6x30m touch and go sprint (180m per round)
*Rest 1:30 between efforts

ACCESSORIES:
6 min EMOM:
3 strict HSPU + 3 pull ups

Tuesday 120115

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

Saturday 09052015

Hey guys, as I have mentioned before… This is not mandatory work if you can’t handle all this volume. Be smart about where you slide the work into your session or day. The extra work doesn’t always belong at the end and vice versa. I expect the Athletes qualifying for competitions to complete all work but if you’re new at it then ask your training partner or coach and work on your weakness.

BB Gymnastics:
15 minutes to work on Snatch
15 minutes to work on Clean & Jerks
*Go light. Do not work above 80% and work on speed and form. We will be looking for 1RM on Monday

Interval Work:
10 minute EMOM (5 sets):
Interval 1 – Bar Muscle Ups x 3-6 unbroken reps
Interval 2 – 30 Double-Unders + 6 T2B

Met-Con:
For time:
400M Sandbag Run
15 Ground to Overhead (185/125#)
400M Sandbag Run

Conditioning:
For time:
30 Assault bike calories
50 Push ups
30 Assault bike calories
25 Burpees

Accessories:
1) 5 Minute AMRAP of 10M (15ft) Handstand Walks
2)5x 100 Meter Pinch-Grip Plate Carry (choose your weight. Walking…not running)

Tuesday 08182015

BB Gymnastics:
1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.
*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.
2) 3X3 Pause Clean & Jerk @ 80% of 2RM from #1

Met-Con: (2 part)
6 Minute AMRAP of:
10 Pull-ups
15 Push Presses (95/65)
20 KB Swings (53/35)

– 4 minute rest then –

6 Minute CAP of:
1000 Meter Row
ME Burpees over Rower
*Score is total amount of Burpees

Pain WoD:
3 Rounds
200m Run
15 SDLHP (115/75)
100′ Prowler Push (50′ down w/ high handles – 50′ back w/ low handles)
9 Power Snatch (115/75)

Accessories:
3×12 Weighted step-ups (24/20) with dumbbells (55/25)
Weighted Pull-ups (5-5-3-3-1)