Tuesday, September 30, 2014

Last Round Of Fran

Sisters, Rachael and Meeghan.

(A) Pause Back Squats EMOTM x 7
Perform 3 pause Back Squats
(Use 90% of FS 1RM from last week)

(B) EMOTM x 12
1) 9 x Thrusters: 43/30
2) 9 x Pullups

(C) Deadlift
5RM in 6 attempts

Monday, September 29, 2014


(A) Overhead Work
Strict Press 1-1-1
Push Press 3-3-3
Push Jerk 5-5-5
*Goal is to increase weight after each set.
Strict Press: 30-34-36kg
Push Press: 42-45-47kg
Push Jerk: 50-55-60kg

(B) For Time
1 x Full Gasser
20 x Hang Cleans: 55/38/30kg
30 x KB Swings: 24/16
20 x Hang Power Cleans
1 x Full Gasser
NOTE: The second 20 Hang Cleans are Power

Saturday, September 27, 2014

Saturday Competitor Prep Option

“Olympic Lifting Total”
Snatch 1-1-1
Clean and Jerk 1-1-1

After warming up, you will have 3 attempts to hit your 1 rep max for both lifts. Add both lifts for your Oly Total!

The snatch will be performed first and you will have a maximum of three lifts to complete (after your warm up sets). You will then perform the clean and jerk.
You will have three chances at a successful lift (after your warm up sets). Once you attempt a lift you cannot perform a lift that is of lesser weight. For example you cannot perform a 60kg snatch and then perform a 55kg snatch, even if you fail the first lift. So, choose your weights wisely!

You will write on the board the weight of your first attempt and begin working up to that weight for your attempt.
If you are successful with the lift, you will choose the next weight you wish to attempt with.
If you fail with that lift, you will either have to attempt that weight again or go up in weight. You may not attempt a lift for less weight.
You will have three attempts at a successful lift.

After you have completed your three attempts on the snatch, you will begin working up towards your attempt for the C&J. Make sure you write on the board what weight you will be attempting for the lift.

The order of lifts are organized the same way as the snatch and the same general rules apply.

Here is a summary of the important ones:

*No press outs on the Snatch or Jerk! It needs to be one continuous movement!

*You cannot drop the barbell in free fall. You must keep two hands on the barbell at least until it passes your waist.

*It must count as “No lift” any unfinished attempt in which the barbell has reached the height of the knees.

*It must count as “No lift” if you fail to finish with the feet and the barbell in line and parallel to the plane of the trunk. So… make sure you recover your feet after you split!

*It must count as “No lift” if any part of the body other than the feet make contact with the lifting platform or if the lifter walks off the platform during the lift.

Friday, September 26, 2014


(A) Pistol Squats
See board/Coach for format

(B) 21-15-9
Back Squat: 43/30
Strict Pullups


5min to find MAX load Strict Press (1rep)

Thursday, September 25, 2014


(A) Clean & Jerk Complex EMOTM x 10
1 x Halting Clean Deadlift + 1 x Hang Clean + 1 x Clean & Jerk
NOTE: Clean Deadlift stops at pocket & hang is above knee

(B) 4 Rounds
10 x C&J: 60/43/35kg
10 x TTB
10 x Box Jump: 24/20 (Step Down)

Wednesday, September 24, 2014


(A1) Bench Press: 5 Sets of ME Reps, Using BW (Use same weight as last week) Aim for more reps than last Wednesday.
(A2) Strict Toes Through Rings
NOTE: Perform a set of ME Bench Press, & then perform a set of ME Strict TTR. Scale to KTE etc as needed.

(B) For Time
Run 400m
15 x Snatch: 52/36/26
10 x HR Push-up
Run 800m
15 x Snatch
10 x HR Push-up
Run 400m

Tuesday, September 23, 2014

(A) Thruster 1RM & Front Squat 1RM
25min - Build to a 1RM for the "Thruster" THEN "Front Squat" manage your time to get both done within 25min.

**Part (A) needs to be done in 30min, & (B) ready by 35min. Let's be organized Team.

(B) 40-20-10 Reps of
Wall Balls 9/6kg & 10ft
Pull Ups
80-40-20 Reps of
Double Unders

2min Recovery

2 Rounds
Run 400m every 3min **If your unable to perform 40-20-10 within 15min, then omit the 400s

Monday, September 22, 2014


(A1) Speed Deadlifts
7 Sets x 3 @ 50% 1RM
(A2) Perform a Max distance broad jump between every set of Deadlifts.

NOTE: The “Up” phase of the Deadlift is performed with maximal speed & then a pause at the top, before lowering under control back down to the floor.
(B) 3 rounds
12 x KB Russian Swing 32/24/20
  6 x Hang Power Clean: 55/40/30
1/2 Gasser (2 Hand Touch)

Saturday, September 20, 2014

Prep Option

EMOTM x 20
Even Minutes
Snatch: 50%, 55,%, 60% - 70%, 75%, 80%, 85%, 85%, 85%, 85%
Odd Minutes
Unbroken Pull-ups
NOTE: Perform triples on the Snatch in the first 3 sets then doubles on the remaining 7.
On the pull-ups, pick a number you can maintain every round.

(B) Teams of 3
Row 3500m - Each team member rows a Max of 1min at a time

Friday, September 19, 2014


(A1) Pistol Squat/Progression
(A2) 3 Sets x 10 steps - Single KB Overhead walking lunges: AHAP

(B) 5min AMRAP
7 x Overhead Plate Sit-ups: 15/10
7 x KB Snatch: AHAP
20 x Double Unders


Overhead Plate Sit-ups: 15/10
KB Snatch

Thursday, September 18, 2014

Clean & Jerk 1RM

(A) Clean & Jerk 1RM (25min) Compare Here
If you Maxed out last week, use that as your 1RM & work to a "Heavy" single today.

(B) For Time
Run 1000m
50 Wall Balls
30 Box Jump: 24/20
15 Hang Power Clean: 50/35/30

Wednesday, September 17, 2014

Strict Lynne

(A) Strict "Lynne"
5 Rounds
Max Rep Bench Press @ Body Weight
Max Rep Strict Pullups

(B) 3 Rounds
6 x Deadlift: 120/80/60
10 x Lateral Bar Hop "2fers"
30 x Double Under's
NOTE: To perform Latera Bar Hop (Double Jump) - Drop to ground so chest & legs are in contact with floor then stand & jump laterally over the bar then jump back to the original side again. Both feet must leave & land on ground at same time.

Tuesday, September 16, 2014


(A) Back Squat: 3-3-3-3
Build in load to a Heavy triple then perform another three sets at same load.
Practice Handstands/progressions or anything upside down between sets.

(B) Not For Time
10-8-6-4-2: Clean & Jerk: 61/43/35kg
Perform 5 Rows + 10 Push-ups after every set of C&J
Focus on quality of movement.

Monday, September 15, 2014


(A) Snatch: Hang Snatch + Snatch - Build over 10 sets

(B) 3 Rounds (10min Cap)
15 RKB: 32/24/20
10 TTB
200m Sprint

(C) Optional Extra
Death by
TTB + KTE + Pull-up
*One rep consists of 1 TTB + 1 KTE + 1 Pull-up. Continue on until you cannot complete the required reps.

Friday, September 12, 2014

Fractured Fran

Wednesday's 6.00am 'Lab Rats'

(A) KB H2H Freestyle
(B) Turkish Getups

(C) Fractured Fran
21 Thrusters: 43/30
21 Pullups
-Recover 2 minutes-
15 Thrusters
15 Pullups
-Recover 2 minutes-
9 Thrusters
9 Pullups

Note: The focus is to see how fast you could be on each round of Fran. Each round should be a sprint and completed with as little breaking as possible. This will give you an opportunity on how to strategise Fran in the near future.

Thursday, September 11, 2014


(A) Clean & Jerk: (15min)
Build in load to a "Heavy" single.
Perform 3 x Singles at 85% of best lift.

(B) 5 Rounds - Every 2 1/2 minutes
1 x Power Clean: (Use above 85%)
1/2 Gasser
1 x Power Clean
1/2 Gasser

Compare Here

Wednesday, September 10, 2014


(A1) Bench Press: 4 Sets of ME Reps, Using 3/4 BW. Aim to equal or perform more reps than last Wednesday Compare Here
NOTE: Last week you had 5 working sets, & this week there is 4
(A2) Strict Pullups
NOTE: Perform a set of ME Bench Press, & then perform a set of ME Strict Pullups.

(B) 4 Rounds 
10 x Box Jump: 24/20 
12 x Hang Power Snatch
30 x Double Unders

Tuesday, September 9, 2014


Start 00:00

(A) Squat: 5-5-5-5

End 20:00
Prep: 10min

Start: 30:00
For Time (11min Cap)
15 x Clean: 43/35
Run 90 sec
12 x Clean
Run 90 sec
 9 x Clean
Run 90 sec

End: 41:00

Monday, September 8, 2014


(A) Deadlift: 7 Sets of 5 TnG reps every 2min (Start at approx 60% of 1RM & build to as heavy as form allows)

(B) With a running 15min clock
Start 00:00 - 5min
Run 800m
05:00 - 15:00min
10min AMRAP Ladder
1-2-3-4-5-6-7 etc
KB Swings 24/16/16 (Bottoms Up)

Friday, September 5, 2014


(A) Front/Back Squat: @ 90% From Tuesdays load.
Perform 4 sets of 6 x Front Squat + 3 x Back Squat
60sec Recovery between sets.

(B) Every 3min x 4
3 x Snatch Grip Deadlift: 55/35
6 x Snatch: 55/35
1/2 Gasser

Thursday, September 4, 2014


(A) 5min H2H KB Freestyling
EMOTM x 10 (Barbell Snatch Complex)
1 x Power Sn + 1 x Hang Full + 1 x Snatch

(B) For Time
10-8-6-4-2 (per arm for Snatch)
KB Snatch:32/24/20
Alternating KTE

Wednesday, September 3, 2014


(A1) Bench Press: 5 Sets of ME Reps, Using 3/4 BW. Aim for more reps than last Wednesday Compare Here
(A2) Strict Pullups
NOTE: Perform a set of ME Bench Press, & then perform a set of ME Strict Pullups.

(B) 3 Rounds
20 x Wallballs: 9/6/4kg
10 x Burpee Box Jump: 24/20
50 x Double Under

Tuesday, September 2, 2014


(A) Front/Back Squat @ 80% (Of FS)
4 Sets of 3/6
Perform 3 Front Squats THEN 6 Back Squats
Recover 60-90sec between sets

Notes:  New rep scheme! Be sure to mobilize and prepare for this kind of volume. With this weight and volume the bar is going to want to break down your thoracic position. Be sure to mobilize and prioritize good movement patterns during your warm up sets.

(B) 11min AMRAP (Ladder)
1 x Ground to Overhead: 55/38/30 (G2O)
1 Round of "Cindy"
2 x G2O
2 Rounds of "Cindy"
3 x G2O
3 Rounds of "Cindy"

4&4 etc until the 11min mark
NOTE: G2O can be Snatch, Clean & jerk-press etc.
  5 x Pullups
10 x Push ups
15 x Squats

Monday, September 1, 2014

"Old School" MONDAY

(A1) EMOTM x 5
3 x Push Press
**Build to a medium load
(A2) EMOTM x 5
2 x Push Jerk

Here's an old school styled triplet.
(B) 3 Rounds
10 x Clean: 61/43/38kg
20 x KB Swing (Russian) 32/24/20
400m Run