12/22/12

OLYMPIC

Hang Power Clean - 10 x 3 @ 72% of HPC; every 30 seconds
190

Push Jerk - 10 x 3 @ 72% of P.Jerk; every 30 seconds
155

STRENGTH

Banded Deadlift - 6 x 3 @ (BB Weight = 50% of Clean + black bands); every 60 seconds
135 + bands

CONDITIONING

12 Days of Christmas

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

1 Clean & Jerk @ 135
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Power Snatch @ 115
5 Bar Facing Burpees
6 Push Press @ 115
7 Pistols (alternating)
8 T2B
9 Wall Ball 30
10 C2B Pullups
11 HSPU
12 Front Squats @ 135 (no racks)

Time: 34:33

12/21/12

OLYMPIC

1 x Power Clean + 1 x Hang Squat Clean + 1 x Power Jerk + 1 x Split Jerk - 5 x 1 (work all sets @ 75% of Power Jerk)
185


3 Position Power Snatch (work from the top down: Power/Above Knee/Below Knee) - 5 x 1 (work all sets @ 70% of Power Snatch) EXAMPLE VIDEO - this is the basic idea, except we are working the progression from the top-down
135

STRENGTH


Banded LB Back Squat - 5 x 3 (Bar weight should be light. the key here is to pick a load that allows you to be fast and work against accommodating resistance, not to just squat heavy with bands)
185



CONDITIONING

Run - 4 x 400m @ 80,85,90,95% - rest 3min btw rounds
65,64,69,69

Rest 5min

Airdyne - 10min @ Z1

Notes: Z1 corresponds to a pace that you can hold while maintaining a conversation. It should not be easy but should not require you to "catch your breath" in order to talk.

Gratitude HD - Moving Art™

Rest Day

Recovery mobility

12/19/12

OLYMPIC

Behind the Neck Jerk - 3 x 1 135
1-185
3-165
1-205
2-185
1-225
2-205
1-245(fail)

STRENGTH

Pendlay Row - 3 x 8 22x1 (work to heavy)
135
CONDITIONING (A)

Muscle-up - 5 x 4 - every minute

CONDITIONING (B)

50 ring dips

5 minutes ME HR push ups
Total: 85

Rest 2 min

ME bent row w 135: 27

12/18/12

Squat snatch: 12x3@56% every 30 sec
105

Snatch balance: 4x3 moderate
135,155,155,185(2)

Snatch pull: 4x5 100% snatch max
190

CONDITIONING

4 rounds:
250m row
10 thrusters 75
15 Burpees
10 thrusters 75
250m row
Rest 5 min btw rounds

R1: 3:27
R2: 3:38
R3: 3:39
R4: 3:52

12/17/12 PM

Airdyne 4 x 1min for MAX CAL, rest 5minutes
R1: 51
R2: 39
R3: 29
R4: 37

12/17/12

OLYMPIC

Snatch - 3 x 2 (build to heavy), 3 x 2 (work at heavy)
135,155,175
175(1),175,175(1)

Clean + Clean & Jerk - 3 x 1 + 1 (build to heavy), 3 x 1 + 1 (work at heavy)
185,205,225(fail jerk)
215,215,215(fail jerk)

STRENGTH

HB Back Squat - 3 x 5, 2 x 3, 1 x 1 (build to heavy)
215,225,235,255,275,305(fail)

CONDITIONING

8min AMRAP of:

30 Double-unders

15 Wall Ball @ 30#

R: 6+5