Tuesday, May 31, 2016

TUESDAY

(A) Hang Snatch + Snatch
Build to a challenging load in 12min. Dump & reset between lifts.

(B) For Time
100 Double Under’s (Run 1/2 Gasser every break)
-Straight Into-

21-15-9
Hang Power Snatches: 45/35/30
Box jumps: 24/20

-Finish with-
100 Double Under’s (No penalty on last 100 D/U)

Monday, May 30, 2016

MONDAY

(A) Back Squat
1x5@65%
1x5@70%
1x3@80%
1x3@85%
1x Max reps @90%


(B) AMRAP x 9 (Ladder)
Begin with a 400m Run
-Then in remaining time-
3-6-9-12-15...
TTB
Clean and Jerks: 60/40/35
-THEN-
Finish with a 400m run

EXTRAS
(1) Snatch Deadlift: 3 Sets x 3@100% (of Snatch)
(2) Push Press: 5 Sets x 5@75% of last weeks heavy

Friday, May 27, 2016

FRIDAY

(A) Deadlift
Build to a heavy 2 in 12 minutes
THEN
5 reps @ 70%
5 reps @ 75%
3 reps @ 80%


(B) For Time
12 x Thruster: 40/30
  2 x Cindy
  8 x Thruster
  2 x Cindy
  4 x Thruster

Cindy = 5 x Pull-ups - 10 x Pushups - 15 x Squats

EXTRAS
(1) Muscle Snatch: 3 x 3
Find a weight that allows sharp turnover.

(2) High Hang Snatch: (Between mid & pockets)
4 Sets x 2 reps. Find medium load.

Thursday, May 26, 2016

THURSDAY

(A) Snatch Day
(1) EMOTM x 4
3 Position Snatch (Hip - Knee - Floor)
Use 50% of recent 1RM

(2) EMOTM x 4
2 x Snatches – drop and reset
Increase load from previous EMOTM weight

(3) EMOTM x 8
1 x Snatch
Increase load over the 8 minutes as technique allows.

NOTE: 1 Min transitions between 1-2-3 EMOTMs


(B) For Time
15 x OHS: 50/35
15 x Ring Dips
Run 400m
12 x OHS: 50/35
12 x Ring Dips
Run 400m
  9 x OHS: 50/35
  9 x Ring Dips

Wednesday, May 25, 2016

WEDNESDAY

(A) Bench Press
1x5@65%
1x5@70%
1x5@75%
1xMax reps@80%

(B) AMRAP 10
10 x TTB
10 x Push Press: 40/30
20 x RKB Swings: Heavy



EXTRAS
(1) Jerk 
2 Sets - 1xPush + 1xSplit @70% (of Split Jerk)
2 Sets - 1xPush + 1xSplit @75%
2 Sets - 1xSplit @80%

(2) EMOTM x 12
Odd  - Row 10-20 Cal
Even - 5 x Strict + 5 x C2B Pullups

Tuesday, May 24, 2016

TUESDAY

(A) Power Clean + Clean
1Set x 2@60% (of clean)
1Set x 2@70%
4Sets x 1@75%

(B) AMRAP 15
30 x Double Unders
10 x Power Clean: 60/43/38
  8 x HR Pushups
  6 x Bar Burpees

EXTRAS
Muscle Snatch - 2 Sets x 3@40% (of snatch)
Snatch Pull - 4 Sets x 3@85% (of snatch)

Monday, May 23, 2016

MONDAY

(A) Back Squat
1x5@65%
1x5@70%
1x5@75%
1x Max reps @80%

(B) 3 Rounds
200m run
15 x Wall Balls
12 x Pull-ups
  9 x Box Jumps: 24/30

EXTRAS
(1) Clean Deadlift: 3x5@90% (of Clean)
(2) Push Press: Quickly build to Heavy
THEN 3x5@70%
(3) GHD sit-ups 3 x 10




Friday, May 20, 2016

FRIDAY

(A) 1 Clean + 2 Front Squats + 1 Split Jerk
Work to a challenging complex, building in load.

(B) 4 Rounds
50 x Double Unders
15 x RKB Swings: 32/24/20
10 x Box Jump Overs: 24/20
  5 x KB Goblet Squat
Recover 2 minutes between rounds.

Thursday, May 19, 2016

THURSDAY

(A) Snatch
1x5@65% - 1x3@70% - 1x1@75-80%
1x3@70% - 1x2@75-80% - 1x1@80-85%
(Not TnG)
THEN
Build to a 1RM (3 Misses max)

(B) Running Clock
 3-2-1 GO - For Time
15-12-9
Deadlift: 80/55/50
HSPU

10 minute mark - 
For Time
21 x Pullups
1/2 Gasser
15 x Pullups
1/2 Gasser
 9 x Pullups

Wednesday, May 18, 2016

WEDNESDAY

(A) Bench Press
1x5@65%
1x3@75%
1x3@80%
2xMax Reps@85%

(B) For Time
800m Run
15 x Power Clean: 70/48/40
15 x Ring Dips
15 x Power Clean
800m Run

Tuesday, May 17, 2016

TUESDAY

(A) Jerk 1RM

(B) FOR TIME
21-15-9
Wall Balls
42-39-18
AKB Swings
63-45-27
Double Unders

Monday, May 16, 2016

MONDAY

Back Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%

3 Rounds
15 x TTB
12 x Box Jumps
 9 x Thrusters

Friday, May 13, 2016

FRIDAY

(A) Back Squat
1x5@65% - 1x3@70-75% - 1x3@75-80%
THEN
1 x AMRAP @85%

(B) For Time
10 x KB Snatch: 5R/5L - 24/16kg
10 x Box Jumps: 24/20
20 x KB Snatch: 10R/10L
20 x Box Jumps
20 x KB Snatch: 10R/10L
20 x Box Jumps
10 x KB Snatch: 5R/5L
10 x Box Jumps

(C) Run/Row 1000m

Thursday, May 12, 2016

THURSDAY

(A) Snatch (any)
2 x Hang Snatch + 1 x Snatch
Building in load.

(B) AMRAP x 6
50 x Double-Unders
15 x Power Snatches: 50/35/30
25 x Double-Unders
10 x Power Snatches: 50/35/30

RECOVER 3 minutes

For Time
21 x Thrusters: 40/30
1/2 Gasser
15 x Thrusters
1/2 Gasser
 9 x Thrusters

Wednesday, May 11, 2016

WEDNESDAY

(A) Bench Press
1x5@60% + 1x4@70% + 1x3@80% + 1x2@85-90%
-THEN-
Work to a 1RM

(B) For Time
 5 x Bar Burpees
15 x Deadlift: 70/50/45
15 x TTB
 5 x Bar Burpees
10 x Deadlift
10 x TTB
 5 x Bar Burpees
 5 x Deadlift
 5 x TTB

(C) Mobilise/Skill work

Tuesday, May 10, 2016

TUESDAY


The Big Time

(A) Clean (any)
1 x 3@70% + 1 x 2@70-75% + 1 x 1@75-80%
-THEN-
Work to 1RM

(B) 3 Rounds
400m Run
8 x Hang Power Cleans: 60/40/35
10 x C2B Pull-ups

Monday, May 9, 2016

MONDAY

(A) Back Squat: 1x5@60% - 1x4@65-70% - 1x3@75-80%
-THEN-
Work to 1RM

(B) For Time
Buy in: 50 x Double Unders
3 Rounds
12 x Box Jumps: 24/20
20 x AKB Swings: 24/16
15 x Wall Balls
Cash Out: 50 x Double Unders

Friday, May 6, 2016

FRIDAY

(A) Back Squat
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 65%
*Set 4 – 2 reps @ 70%
*Set 5 – 1 rep @ 75%

(B) Every 5 minutes, for 20 minutes (4 sets)
Run 400 Meters
15 x Russian Kettlebell Swings (heavy)
40 x Double-Unders

Thursday, May 5, 2016

THURSDAY

(A) Hang Snatch + Snatch
Build to a challenging load in 20min.

(B) For Time
Run 200m
-Straight Into-

21-15-9
Hang Power Snatches: 45/35/30
Box jumps: 24/20

-Finish with-
Run 200m

Wednesday, May 4, 2016

WEDNESDAY

(A) Bench Press
3 Sets x 8-10
3 Sets x 12-15

(B) 5 Rounds
15 x Wall Balls
10 x TTB
5 x Deadlift: 100/70/60

Tuesday, May 3, 2016

TUESDAY

(A) Power Clean + Hang Clean + Jerk

(B) 4 Rounds
5 x Thrusters: 40/30
10 x Pullups
15 x RKB Swings: Heavy
30 x Double Unders

Monday, May 2, 2016

MONDAY

(A) Back Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%


(B) Every 4 minutes for 16 minutes (4 Sets)
Run 400 Meters
10 x Burpee Box Jumps: 24/20