2/1/13 AM

AM
A. Jerk Drills – 5 x 5 (light)
B. Clean & Jerk – 5 x 1 (80%) 205
C. Snatch – 5 x 1 (80%) 165
D. Front Squat – 2 x 5, 2 x 3, 2 x 1 (work to heavy) 185, 205, 215, 225, 245, 265(fail)

5 Rounds of:
6 KB Swings @ 90#
1 Rope Ascent
Rest 1min between rounds
Time: 6:27
26,26,23,20,19

5 Rounds of:
6 C2B Pull-ups
15m Butcher Push @ Bodyweight
Rest 1min between rounds
Time: 16,16,17,16,15

Airdyne 5 x 15sec for max calories; rest 1:00 between each effort
17,16,18,16,16

1/29/13 AM

AM
A. Jerk Drills – Split Press 5 x 5 (light) 95
Jerk Balance 5 x 5 (light) 95

B. Clean & Jerk – 5 x 1 (80% of 1RM)
210

C. Snatch – 5 x 1 (80% of 1RM)
165

D. Snatch Grip Dead-lift – 3 x 2 (100% of 1RM); use straps (WoW Only)
205

+
Run 1mi @ 85% effort (faster than Z1)
Ran "800" course 2x in 5:23

Rest 2min

5 Rounds for time of:
200m Run (out and back)
25 UB Wall Ball – 24# to 10’
Time: 11:23 (all UB)
Rest 2min

Run 1mi @ FASTER THAN 1st MILE
Ran "800" course 2x for 6:52

1/15/13

AM
Run 1000m @ Z1
Rest 2min
+
3 Rounds @ 80-85% effort:
20cal Airdyne
20 Wall Ball @ 24#
Rest 2min (after you complete all 3 rounds)
Time: 5:20 (unbroken)
+
Run 1000m @ Z1


A. Jerk Drills - Split Press 5 x 5
95,115,135x3

Foot Work (jerk balance) 5 x 5
135

B. Clean & Jerk EMOM – 6 x 1 (80% of heavy C&J from Monday)
195

C. LB Back Squat – 5 x 3 (80% of last Tuesday’s heavy); rest 2:00
235

1/14/13

PM
B. Jerk Drills – Split Press 5 x 5 (front rack)
95, 115, 135, 135, 135

Jerk Blance 5 x 5
95, 115, 135, 155, 175(4)

C. Clean & Jerk – work heavy for the day, as many sets as needed, stop when technique breaks down, no missed reps
175, 195, 215, 235(fail 2x, press out from 2nd)

D. Weighted GHD Sit-up – 3 x 12
10#

7min AMRAP of:
7 Dead-lift @ 245
7 Ring Dips
Rest 5min
R: 10+1
+
7min AMRAP of:
10 KB Swings @ 72#
10 Clap Push-ups (feet elevated on 25+45# plates)
Rest 5min
R: 4+10+5
+
7min AMRAP of:
15 Box Jump
15 Push-ups (no hand release)
R: 4+15+8

Split Press - This exercise can be helpful to reinforce and strengthen the proper split jerk receiving position. Starting with the bar racked on the front as it would be for a front squat and the feet in the jerk split position, push the bar out of rack position, then punch with the arms back to receive the bar with locked elbows. The feet remain connected to the ground throughout the movement, and the weight should remain balanced between the front and back feet, with the bar traveling straight up over the back of the neck.

Jerk Balance - Starting with the bar in the jerk rack position and the feet split to approximately half the final split jerk length. Dip and drive the bar up overhead while pushing against the planted back foot and moving the front foot the remaining distance into the final split position.

10/16/12

OLYMPIC

Clean From Blocks + Split Jerk - 5 x 1 + 2 (60%) - 155

Jerk Balance - 4 x 2 (work to moderate weight)
95, 115, 115, 135

CONDITIONING

Extended Endurance (complete these in any order with a 35 minute time cap)

1K Row

800m Run

45m Butcher Push (3 laps w/ Men weight -250lbs, women -150lbs)

45m Burpee Broad Jump (3 laps)

100 Double Unders

30 TGU (35/17)

30 G2O (85/55)

30 HSPU

40 K2E

40 Pull-ups

50 Wallball (20#)

Time: 35:00, had 10 TGU and 314m row left