11/30/12

Snatch Balance 5 x 1 (work to 70% of Snatch 1RM) 135

3 Position Snatch Pull 4 x 1 (65% of Snatch 1RM) 125

Notes: Each repetition of the 3 Pos. Snatch Pull consists of 1 x Pull from below the knee, 1 x Pull from above the knee, 1 x Pull from the power position.

STRENGTH – As a superset

[Kang Squat 3 x 5 (work to moderate)

[Behind the Neck Press 3 x 5 (use same weight as Kang Squat)

95, 115, 115

CONDITIONING

4 Rounds of:

250m Row

8 Thrusters @ 100/75

8 Burpee Box-overs @ 24”/20”

8 Snatch @ 100/75

R1: 2:25
R2: 2:58
R3: 3:31
R4: 3:22
Rest 3 minutes between rounds

11/29/12

Thursday 121129

Core – GHD Complex 3 x 10

OLYMPIC

Hang Clean Ladder

4 x 5 @ 185/1:00 (~62%) 12 sec avg

4 x 4 @ 205/1:00 (~70%) 10 sec avg

4 x 3 @ 225/1:00 (~77%) 10 sec avg

STRENGTH

Clean Pull 4 x 5 (90% Clean 1RM) – hold position, hips & shoulders rise together
235

Back Squat 3 x 5 (75%) - 235

CAPACITY

6 x 200m Row/1:30 – hold 80% of fastest 500m row pace - 1:38 pace

10 x 6 HSPU + 8 KB Swings @ 62/1:00
6 rounds with hspu deficit 15# avg 32 sec
R7 7 hspu
R8 8 KBS
R9&10 full

Notes: To calculate rowing pace, take your fastest 500m row and multiply by 1.2 (e.g. 500m Row = 90 seconds; 90sec x 1.2 = 108sec = 1:48 pace)

11/28/12

Wednesday 121128

Core - Pillars x 10

OLYMPIC
Power Jerk - 5 x 2 (2 x 60%, 2 x 65%, 1 x 70% ) 180, 195, 210

STRENGTH - Superset
[BB Bent Over Row 4 x 6 (moderate) 185
[Weighted Dips 4 x 6 (moderate) 53

RECOVERY
3000m Row

11/27/12

OLYMPIC

Snatch 7 x 1 (work to heavy for the day)
135,145,155,165,175,185, 7 fails at 195


STRENGTH

KB Strict Press 5 x 8 - 35, 4x53

BB Step Lunge 4 x 6/leg - 135



CONDITIONING

CF Chipper (change your own weights)

10 Snatches @ 135

20 Box-overs @ 24”

10 Thrusters @ 135

20 T2B

10 Power Cleans @ 185

10 Muscle-ups

5 Cleans @ 185

10 T2B

5 Thrusters @ 135

10 Box-overs @ 24”

5 Snatches @ 135

Time: 14:05

11/24/12

Just did a 3.4 mile interval run in the windy, 35 degree NY flurries in 25:29.

Followed by a 15 minute foam roller wod

11/21/12

Wednesday
Core - L-Sit hold 3 x 30 seconds, Front Lever Hold 3 x 5 seconds
Weak Skill - Pistol 2 x 10/leg unbroken

OLYMPIC
Split Jerk - 7 x 1 (heaviest possible)
185,205,215,225,235,245

CONDITIONING
30 Reps for time of: Squat Clean @ 155
Time: 5:50

Rest 3min
3min AMRAP of: Burpees
Reps: 60

Rest 3min
3min Max Cal Row
Calories: 65

11/20/12

Tuesday 121120

2 x 300m Row Sprints; rest 90 seconds
0:51, 0:51

Core - GHD Complex 2 x 8 (GHD Sit-up, GH Raise, Back Extension)

Weak Skill - Ring Dip 2 x 10, Kipping HSPU 2 x 10

OLYMPIC/STRENGTH

3 Position Power Snatch + Hang Power Snatch + Hang Squat Snatch - 5 x 1 + 1 + 1 (75%) - 145

Bench Press 3 x 3 (80%) - 245

Strict Press 3 x 8 (72.5%) - 155


CONDITIONING

6 Rounds of:

15 Box Jump

12 Hang Power Snatch @ 95

9 T2B

Rest 60 seconds between rounds

R1: 1:16
R2: 1:13
R3: 1:13
R4: 1:16
R5: 1:18
R6: 1:17


Note: Shoot for unbroken rounds from start to finish, move quickly between each exercise