Sunday, January 20, 2013
Saturday, January 19, 2013
1/19/13
A. 2 Position Snatch (Power/Above Knee) – 4 x 1 (keep it light)
95
B. Snatch – 6 x 1 (80% of heavy Snatch from Friday)
145
3 Rounds for time of:
400m Run
21 KB Swings @ 53
12 Burpees
Time: 8:21
Rest 10-15min
3 Rounds for time of:
500m Row
15 Box Jumps
10 Thrusters @ 95
Time: 10:00
95
B. Snatch – 6 x 1 (80% of heavy Snatch from Friday)
145
3 Rounds for time of:
400m Run
21 KB Swings @ 53
12 Burpees
Time: 8:21
Rest 10-15min
3 Rounds for time of:
500m Row
15 Box Jumps
10 Thrusters @ 95
Time: 10:00
Friday, January 18, 2013
1/18/13 PM
PM
Hip to overhead (spread bar) 5x5 bar
C. Snatch – work heavy for the day, as many sets as needed, stop when technique breaks down
95x2, 125x2, 135x2, 155, 165, 170, 175, 180, 185(fail 2x)
+
EMOM for 8min
8 OHS @ 135
12 C2B Pull-ups
Rest 10min
4 rounds in 6 min (2 straight 8,12 then min break, 1 set of 8,8 min break, 8,8)
Airdyne 20min @ Z1
Hip to overhead (spread bar) 5x5 bar
C. Snatch – work heavy for the day, as many sets as needed, stop when technique breaks down
95x2, 125x2, 135x2, 155, 165, 170, 175, 180, 185(fail 2x)
+
EMOM for 8min
8 OHS @ 135
12 C2B Pull-ups
Rest 10min
4 rounds in 6 min (2 straight 8,12 then min break, 1 set of 8,8 min break, 8,8)
Airdyne 20min @ Z1
1/18/13 AM
AM
Airdyne sprints 10x15sec, 1 min rest
See pic
A1. HSPU – 6 x 12 AFAP; rest 20sec
A2. Double-unders – 6 x 40sec AMRAP; rest 2:00
See pic
B. Strict Hanging Knee Raise – 4 x 10; rest 60sec
Airdyne sprints 10x15sec, 1 min rest
See pic
A1. HSPU – 6 x 12 AFAP; rest 20sec
A2. Double-unders – 6 x 40sec AMRAP; rest 2:00
See pic
B. Strict Hanging Knee Raise – 4 x 10; rest 60sec
Thursday, January 17, 2013
1/17/13
45 of mobility
10 min z1 airdyne
6 rounds:
3 weighted pull ups 53#, rest 20 sec
6 muscle ups, rest 1 min
10 min mobility
10 min z1 airdyne
6 rounds:
3 weighted pull ups 53#, rest 20 sec
6 muscle ups, rest 1 min
10 min mobility
Wednesday, January 16, 2013
1/16/13
Only one part to the workout today. This is our basic conditioning test, goal is to get each round under 4:00 for elite level competition. The key is to set a fast pace on the burpees and hold it. At this point we've done tons of work at this 2-4min lactate tolerance range, you are ready to crush this.
Preston and I will be doing this at 10:00am. If you are available at that time, come in and join us.
Split press 5x5 - 75
Jerk balance 5x5 - 75
A. Rack Jerk – 6 x 1 (85% 1RM)
210
3 Rounds for time of: (compare to Tuesday 12/04/2012)
250m Row
15 KB Swings @ 62
25 Burpees
15 KB Swings @ 62
250m Row
Rest 12min btw rounds
R1: 3:45
10min Airdyne @ Z1
Preston and I will be doing this at 10:00am. If you are available at that time, come in and join us.
Split press 5x5 - 75
Jerk balance 5x5 - 75
A. Rack Jerk – 6 x 1 (85% 1RM)
210
3 Rounds for time of: (compare to Tuesday 12/04/2012)
250m Row
15 KB Swings @ 62
25 Burpees
15 KB Swings @ 62
250m Row
Rest 12min btw rounds
R1: 3:45
10min Airdyne @ Z1
Tuesday, January 15, 2013
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
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
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