Warm-up: Thacker method for snatch
A. Snatch + hang snatch - 1 set every 1:30 x 8 rounds
B. OHS - 4x3@75-80% of 1RM
C1. 3x max reps push-ups
C2. 3x max reps pull-ups
C3. 3x max reps wall sit hold
2016 03 26
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps
Collegiate
Power Clean 3 RM Pull Ups 3 x Max Reps
Conditioning
Complete one round on the minute:
Odd Minutes: Clean Pull – 3 Reps Double Unders – 10 Reps
Even Minutes: 30″ Lateral Box Jump – 6 Reps Toes to Bar – 10 Reps
*For Clean Pull, use 90% of today’s Power Clean 3 RM. *Complete 7 rounds of each alternating minute or 14 total minutes of work.
2016 03 25
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Barbell Lunge 4×8 each Close Grip Bench Press 3×5 *For Barbell Lunge, complete walking if possible and alternate for 16 total Reps.
Conditioning
Complete: Bodyweight Bench Press – 1 x Max Reps Unbroken *Do not rack the bar during Max Rep set.
Rest 2 Minutes
Then…
Complete for time: 2/1.5 pood KB Swing – 100 Reps Push Ups – 100 Reps *You may break up reps and sets however you choose.
2016 03 24
Warm-up: 5# plate shoulder series, clean grip pull backs, strict press + push press + jerk to ensure good shoulder path
A. 16min EMOM - odd: 1 clean, even: 1 clean and jerk -- you pick the weight!
B. Back squat - 3RM pause squat (full dead stop in the bottom). Then 1 set of max reps at 90% of that number, normal speed
C. 4 rounds: 2:00 per round with 1:00 rest -- 10 ball slams, max evil wheels with remaining time
2016 03 23
Amateur
Deadlift 1x5 (add 10 lbs to last workout) Towel Pull Ups 3 x Max Reps
Collegiate
Power Snatch 6×2 Towel Pull Ups 3 x Max Reps
Conditioning
Complete as many rounds as possible in 9 minutes: Power Snatch – 3 Reps Supine Ring Row – 6 Reps Ball Slam – 9 Reps
2016 03 22
Warm-up: snatch push press, snatch balance to power position, static back extension with PVC press
A. Snatch - 2RM power snatch in 18min, then 2x3 to full depth at 80% of today's 2RM
B. Front squat - 4x5@75% of 1RM, follow each set with 5 box jumps to 30/24". 4:00 per set
C. Alternating Tabata: HS hold/shoulder taps and KB swings 55/35#
2016 03 21
Amateur
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 1, 1, 1, 1, 1 Press 5 RM
Conditioning
Complete 10 Rounds for time: DB Hang Power Clean – 5 Reps DB Front Squat – 5 Reps DB Push Press – 5 Reps Evil Wheels – 10 Reps
2016 03 21
Saturday 3-19-16 “Sorry about the DL I made you do on Monday”
Warm-up: wall-facing shoulder activation drill, clean pull + elbow snap
A. Clean pull + clean - 3RM in 25min
B. EMOM x 12min - 1 OHS @ 80% of 1RM
C. Every 2:00 x 5 rounds: 5 DB jerks, 5 med ball rollups, 5 vertical med ball tosses
2016 03 19
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout) Pull Ups 3 x Max Reps
Collegiate
1 Power Clean + 1 Hang Power Clean Weighted Pull Ups 2 RM *Work up to your heaviest Power Clean + Hang Power Clean complex in 15 minutes. Do not drop the bar between movements.
Conditioning
Complete 3 Cycles of:
As many rounds as possible in 4 minutes: 2 pood KB Swings – 6 Reps 185/125 lb Push Press – 6 Reps Lateral Bar Over Burpees – 6 Reps
*Rest 2 minutes between cycles. Continue next cycle where the previous left off for a running total of rounds and reps.
2016 03 18
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Front Squat 1, 1, 1, 1, 1 Bench Press 5 RM
Conditioning
Complete 4 Rounds for time:
5-10-5 yd Sprint – 1 Rep RT Front Squat – 7 Reps 5-10-5 yd Sprint – 1 Rep LT Rest 1 minute *For Front Squat, use 1.25 x bodyweight. Re-rack or break up sets if need be.
2016 03 17