Shoulder series warm-up
A) Mid-thigh hang Snatch - 5x2 @ 70-80% of snatch 1RM
B) Front squat - Heavy single, then 2x3 @ 80%
C) 3 rounds
side plank starfish x 10 (5 each side), 3 sec hold
10 T2B
2014 07 13
This is really late. I am sorry.
A) Clean pull + 2 cleans - EMOM for 12 min, 1set
B) Back squat - 30 reps
6@70%
6@75%
6@80%
6@85%
6@90%
Rest as needed, divide as needed
C) Accumulate 5 min in plank, 4x3sec Supermans each time you break
2014 07 12
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
4″ Deficit DL 5 RM
Conditioning
Find: Weighted Pull Up – 5 RM
then…
Complete as many rounds as possible in 8 minutes: True Push Ups – 10 reps Supine Ring Pull Ups – 10 reps
2014 07 10
Test
T. RICE CONDITIONING TEST Complete: Three (3) 300 yard Shuttle Runs
Rest 5 minutes between efforts.
*Six (6) 50 yard shuttles To Pass Conditioning Test: *less than 200 lbs – 60 seconds and below *200 lbs-250 lbs – 65 seconds and below *greater than 250 lbs – 70 seconds and below
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench 3×5 (add 2.5 lbs to last workout)
Collegiate
Front Squat 8×3 @ 75% of final set of 5 from last Thursday Bench Press 5 RM
2014 07 09
A) Push press - 3.3.2.2.1 <<start these sets close to your 3RM from 2 weeks ago
B) Jerk - Start @ 60%, continue working up in 3-5% increments until you are no longer hitting your appropriate foot position / form breaks down
C) OHS - 5x3 @ 90% of snatch (try to increase, even if by 2-5#, from 2 weeks ago)
D) 3 rounds: 20 jackknives, 15 banded good mornings, 10 Russian twists (R+L=1)
2014 07 09
Amateur
Deadlift 5 RM (add 10 lbs to last workout)
Collegiate
Hang Power Clean 5×3 @ 85% of 1 RM from last Tuesday
Conditioning
"Quarter Gone Bad" 5 rounds for total reps of: 135/95 pound Thrusters, 15 seconds Rest 45 Seconds Weighted pull-ups, 15 seconds Rest 45 Seconds Burpees, 15 seconds Rest 45 Seconds
2014 07 07
Today starts our third programming cycle! We will be focusing on pulling (1st, 2nd, 3rd, and combinations of those) this month, but we won't stray far from the speed under the bar work we have been hitting hard over the past month. Awesome job to all of you who hit some new PRs last weekend! If you were unable to make it Saturday, can you let me know your numbers/new maxes? I'm keeping a record to try to track your progress.
A1) Heaving snatch balance - 2.2.2.2.2 <<try to end close to 1RM snatch
A2) Snatch DL, 3 seconds down, snatch pull - 2@95%, 100%, 105%, 110%
B) Front squat - 5x5 @ 75, 75, 80, 80, 85% of 1RM
** perform 1 Spider-Man complex each leg during rest period between each set
C1) 6 min AMRAP: 5 ring rows, 5 push-ups
C2) 3 min dead bug work as a group (group bonding, because I'm into that)
2014 07 07
Amateur
Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Push Press 2, 2, 2, 2, 2
Conditioning
Complete 5 rounds: 45/25 lbs Overhead Walking Lunge – 30 reps (15 RT/ 15 LT) Sprint 200 yards *Rest 3 minutes between rounds.
2014 07 06
Max out day!
15-20min warm-up (feel free to get here early to do your own as well)
3 attempts to find your 1RM Snatch
3 attempts to find your 1RM Clean and Jerk
I'll be taking videos again so we can compare to last time! Bring an idea of where you'd like to start and your anticipated 1RM. It's gameday, peeps!
2014 07 05
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
Power Snatch 2, 2, 2, 2, 2, 2
Conditioning
Complete 10 rounds for time:
315 lbs Deadlifts – 3 reps
Ring Dips – 6 reps
Toes to Bar – 9 reps
2014 07 04