Wednesday, October 31, 2012

FRONT SQUAT

(A) Front Squat 5-5-5-5
*Pause 3 seconds in the bottom of the 1st & 5th squat & use same load as Power Clean from Monday.

(B) Rum 800m
THEN
10-8-6-4-2
Deadlift 90/60
TTB
THEN
Run 800m

Tuesday, October 30, 2012

Rock'n Roll & Dirty Dancing

Warm Up
3 min of Skipping (Anything But Double Unders) Get adventurous
Dirty Dancing Drill 3 sets of 10 Fast
Rock & Roll Drill 3 sets of 6-8 (Light - Bar Max)



(A) Hang Snatch (Above Knee) 
Build to a Heavy Double in 10 min
THEN drop to 75%
**Perform 1 rep OTM x 5 sets (Pause 2 seconds in the bottom of lift)

(B) 8min AMRAP
20 Kettlebell Swings (24/16 kg)
30 Waiters Walk Lunge Steps (Use same bell & alternate legs)
40 Double Unders
Recover 4 min
8min AMRAP

10 Ring Dips
20 Ring Rows
10 Air Squats

Monday, October 29, 2012

Monday

(A) Power Clean
In 20min find 1rm

(B) 3 Rounds
10 Burpee Over-the-Box Jumps 24/20 (touching the top of the box is required, but opening the hip is not)
15 Pullups
10 DB/KB Push Press AHAP
NOTE: These are one armed & partition as needed




Jen driving out of a PB 45kg OHS

Friday, October 26, 2012

Clean & Jerk

(A) Clean & Jerk
ME over 8 lifts
THEN
Drop down to 80-85% & perform another 8 lifts (At your own pace)

(B) 5 Rounds (AMRAP 3)

1 Bear Complex
5 Wall Balls 9/6kg - 10ft
(1min rest b/t AMRAPs)

Bear Complex = Power Clean, Front Squat, Push Press, Back Squat, Push Press)

Thursday, October 25, 2012

DEFICIT DEADLIFTS & FLOOR PRESSES

(A) - 1a) Deficit Deadlift 3-3-3-3-3

        1b) Floor Presses 5-5-5-5-5

*Perform Floor Presses in between Deadlift sets



(B) 20min AMRAP (With an 800m run)

5 Hang Squat Clean 50/35

10 Pullups

5 Latteral Bar Burpees

NOTE: At anytime of your choosing during the AMRAP you must have completed 1 x 800m run. You must be finished your run before the 20min cap or there is a 50 rep Burpee Penalty.


Wednesday, October 24, 2012

WEDNESDAY

(A) SNATCH
Build to a ME lift over 6 lifts
THEN EMOTM x 6 sets
Perform 3@65%

(B) 3 Rnds
15 Snatch (Any) 50/30
15 KB Swing 24/16
THEN
Run 400

Tuesday, October 23, 2012

TUESDAY

(A) Strict Press 5-5-5
Split Jerk 10 Sets of 3 EMOTM

(B) 7 min AMRAP
7 TTB
7 Box Jump 24/20

2min RECOVERY

3 min AMRAP
5 TTB
5 Box Jump

Monday, October 22, 2012

Monday

(A) Back Squat 10-8-6-4-2-1
(Perform each set UNBROKEN AHAP) 2 Warmup sets permitted before the set of 10.

(B) 4 Rounds
12 Ring Dips
15 Power Cleans (60/43)
400m Run

Friday, October 19, 2012

FRIDAY

(A) 15min to find ME Power Clean

(B) 3 Rnds
5 Power Clean 55/40
10 Reverse Lunges in Rack 55/40
15 KB Swings 24/16 (Bottoms Up)
THEN STRAIGHT AFTER 3rd Round

Run 800m

Thursday, October 18, 2012

Thursday

**STANDS ARE PERMITTED**
(A) - (1) STRICT PRESS
**MAX EFFORT lift (Maximum of 6 attempts)

(2) PUSH PRESS
**MAX EFFORT lift (Maximum of 6 attempts)
***NOTE: Your 1st PP MUST be the same load as your previous ME Strict Press, & yes it counts as one of your 6.

(3) Jerk (Any)
**Have as MANY attempts as you like with the Jerk, The only CURFEW is have it done by 35min into the session.
***The 35min cap includes the Coaches Brief, warm up, mobilisation, whether your working solo or in a group of 4.

(B) 11min AMRAP
1 Rnd of Cindy + 10 KB or DB GTO 45/35lb
2 Rnd of Cindy + 10 KB or DB GTO 45/35lb
3 etc, etc, Keep adding a round of Cindy every time



New Fractionals Courtesy of Dr John

Wednesday, October 17, 2012

Post Created 17/10/2012 5:43:39 AM

(A) In five sets, build to a Heavy-ish Deadlift x 3 reps

(B) 21-15-9
Deadlift
HSPU

(C) Optional
50-40-30-20-10
Double under
Sit-up


Tuesday, October 16, 2012

SNATCH & OHS



(A) POWER SNATCH
Find ME lift over 8 attempts, then EMOTM x7 drop load to 70-75% & perform:
1x PS + 1x HPS + 5 Push Ups

(B) 5 Rnds (Every 2min)
Run CFP 200
MAX OHS in remaining time (Same weight as PS & HPS

Monday, October 15, 2012

Post Created 15/10/2012 5:43:24 AM

Front Squat 3x5 @75% (3 second pause on the 1st & 5th rep)

Back Squat - Find Heavy Single over 3 lifts THEN @75-80% Perform 5 OTM x 3 sets

(B) 15min AMRAP

30 Double-Unders
10 Pullups
5 GTO 45/30

Friday, October 12, 2012

SNATCH

(A) 1a- Muscle Snatch - 3reps x 5 sets

1b SNATCH - Work to a ME over 8 lifts

THEN EMOTM X 7 @70%
2 x Snatch + 2 x Broad Jump
*Jump from behind bar, turn around & repeat.

(B) 5 Rnds
5 Goblet Squats 24/16
6 Burpee Lateral Jump Over Bell

NOTE: PREP GROUP
Dynamic Warmup of Choice
(1) Snatch from knees to landing
(2) Muscle Snatch 3-3-3-3-3
(3) Snatch Drop 1-1-1-1-1
(4) Snatch - Heavy single.
No time/rep constraint just keep it pretty.


Thursday, October 11, 2012

PRESS MASHUP

**STANDS ARE PERMITTED**
(A) - (1) STRICT PRESS
**MAX EFFORT lift (Maximum of 6 attempts)

(2) PUSH PRESS
**MAX EFFORT lift (Maximum of 6 attempts)
***NOTE: Your 1st PP MUST be the same load as your previous ME Strict Press, & yes it counts as one of your 6.

(3) Jerk (Any)
**Have as MANY attempts as you like with the Jerk, The only CURFEW is have it done by 35min into the session.
***The 35min cap includes the Coaches Brief, warm up, mobilisation, whether your working solo or in a group of 4.

(B) 4 Rnds
5 - OHS - Use same load as ME Strict Press
10 - Push Ups - Hand Release
15 - KB Swings - 24/16 (Bottoms Up)



Wednesday, October 10, 2012

Hang Power Clean

(A) Hang Power Clean
In 10min Find 1Rm
THEN USE 80%
EMOTM X 7
2 x HPC +. MAX REP Double Unders
**Your score is D/U

(B) 10min AMRAP
10m Broadjump
Power Clean (Same load as 1rm HPC from (A)
Sit-ups (Plate Overhead) 20/10
NOTE: Power Clean reps are SAME as reps needed for Broadjump.
Sit-up reps are Double

Tuesday, October 9, 2012

Dynamic Squats

(A) FRONT SQUAT 70%
Perform 2 reps every 30sec for 10 sets
**Work up to your 70% FS, then perform as outlined above. These are "DYNAMIC SQUATS" so control the weight down & with a slight pause & no bounce come up as FAST as you can - RESET & REPEAT.

2min Transition

(B) MAX REP Thruster "Unbroken"
3 x Sets - 1min Between efforts
Use same load as above.
**Unbroken means NO pauses, NO resting in the rack or NO resting overhead.

(C) 4 Rnds - Every 3min
Run 400m + 20reps
Rnd 1&3 Pull-ups
Rnd 2&4 TTB
**Aim for 20 UNBROKEN reps, however if unable, partition as req'd.
**Scale run as req'd to fit time domain.

Monday, October 8, 2012

MONDAY

(A) Snatch
Work to 70% of 1RM & EMOTM for 10rnds perform 1 x Power Snatch + 1 x Snatch

(1a) 2 Attempts to find MAX Distance Broadjump. THEN from a stationary start perform 3 sets of Single Leg MAX Distance Broadjump (2 x each leg is one set)

(B) 15min AMRAP
5 x KB/DB Snatch each arm 24/16
5 x Deadlift 125/95
1/2 Gasser
**Prep Group to use KB for Snatch with alternating arms & take weighted sandbag on run.

Friday, October 5, 2012

CLEAN & JERK DE LOAD

(A) Clean & Jerk 60%
2-2-2-2-2
Work to 60% then perform 2 reps with one minute between sets. Its advised these are not touch & go.

(B) 10min AMRAP 
5 Pull Ups
4 Burpees
3 HSPU
2 Pistol Squats (1 Each leg)
1 Muscle Up

Thursday, October 4, 2012

SQUAT

(A) Back Squat 1x5 @60% - 1x3 @70% - 1x2 @80% - 1x2 @90% - 1x1 @95% - 1x1 @103%

(B) 10 x 100m Sprints OTM

Wednesday, October 3, 2012

DE LOAD

(A) SNATCH
At 65% 2-2-2-2-2

(B) Death by Clean 65/43
As soon as you complete last round, run 800m

Tuesday, October 2, 2012

Strict Press

(A) Strict Press - Work up to a new 1 RM

(B) 5 Rounds of 3min AMRAP
3x power snatch (50kg/35kg)
6x clapping push up
9x air squat
*rest 1 minute between each 3 minute AMRAP