Tuesday, September 9, 2014

Snatch Drills (Barbell only) 5X each

-Snatch Pull past knees
-Snatch Pull
-Power Snatch Above Knee
-Power Snatch + OHS
-Snatch

A. 10 Minutes to work up to a 2 Rep TNG Snatch (Form trumps everything but have fun) 110# got one for 115# then lost it on TNG. Didn't have lifters today.

B. 80% of A Complete the following

  5 Ring Dips (Tough it out, go into these knowing that they are supposed to be tough, just keep moving and keep the elbows tight and locked in, these will get better the more we do them) easier but kept doing strict cant coordinate a kip 

  50 Double Unders

  5 Power Snatches (Slow down on these and focus on proper mechanics)85#

  x 5

 

C. Airdyne :10 (Max Effort) / Rest :50 

    Push Ups :10 (Max Effort)/ Rest :50

    x 10

Monday, September 8, 2014

A. Front Squat  

60x6 

65x6 

70(6x2)

Easy

B. EMOM 12 

    ODD: 3 TNG Squat Cleans @ 75% (135#)

    Even: 2 Strict + 3 Butterfly Pull Ups (Focus on keeping your feet together and waiting until the last second to load your feet back to your butt)

C1. Med Ball Dumbbell Press 3 x 10

C2. Dumbbell Rows 5 Each Side (60lb)

D. Run 400m (75%)

     Walk 100m
     x 2

    Sprint 150m (Sub 25s each round)
    Rest 4x the time taken 1:40s if sub 25s

    Repeat x 9    

Rowed instead due to injured knee

Friday, September 5, 2014

A. Clean complex (power clean + hang power + push press + jerk) (12 min cap)

155#

B. Diane 

     21-15-9 

     Dead lift 

     HSPU

B1. Toes 2 Bar 3x10 unbroken 

B2. Transverse KB Swings 10 ea side (35lb)

C. Chest Supported Y's 3x10

Wednesday, September 3, 2014

A. Clean Drills (Barbell only) 5X each

-Clean Pull past knees
-Clean Pull
-Power Clean Above Knee
-Power Clean + FS
-Squat Clean + Jerk

B. 4 Heavy KB Swings (American 70lb)
    5  butterfly pull ups
    6 Ring Dips
   - Rest :30 -
    8 KB Swings (Russian 70lb)
    5  butterfly pull ups
    6 Ring Dips
   - Rest :30 -
    12 Kb Swings (Russian 70lb)
    5 butterfly pull ups
    6 Ring Dips

C. 50m Sprints
    Rest :30
    x 10

    Rest 3:00
   
    Repeat     

Tuesday, September 2, 2014

A. Front Squat 10x2 @22x1 @75%1RM

170#

B. Deadlift 275x5

C1. Strict Press 3x8  (Same weight as last week, all for 8 reps ) 85#

C2. Strict Pull ups 8-10

D. Run 400m (75%) 

     Walk 100m 

     x 2

 

    Sprint 100m (Shoot for 13s Each round)

    Rest 4x the time taken 

    Repeat x 11

Rowed instead because too hot. Maintained about a 1:37

Friday, August 29, 2014

A. Power Snatch (2 Rep TNG) Heavy for day 110# 

B. 3x5 Weighted Pull Ups

5 with 5#

C. OHS 3 Reps (Tough) 125#

   :15 Row (AFAP) 6-8 cal

    Rest 5:00

    x 7

Wednesday, August 27, 2014

(All to be done at a 70% Pace)  <----Very important that you use this pace to aid in recovery for the rest of the week

A. Row 1200m  

   10 PVC Passthroughs with Dip and Push Up

   10 Back Extensions

   10 Weighted Sit Ups (Plate behind Neck)

   -Rest 3:00-

   x 3