SNATCH

(A) Strict Press 5-5-5
Perform Pistol Squats Between Sets

(B) Snatch - Build to 75% BW (10min)
THEN
10Rnds Perform Complex, at the start of the minute
1Power Snatch +1Hang Snatch @ 50-60% BW
*MAX Double Unders in remaining time.
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MAX EFFORT MONDAY

(A) 3 Rounds (Not for Time)
Max rep Ring Dips
Max hold L sit
Max distance row "20 Strokes"

(B) 5 Rounds
7 Cleans - 60/43
5 Bar Facing Burpee

DEALERS CHOICE

(A) 1a-Turkish Get Ups 4-6 Sets each arm
1b-Floor Press 4-6 Sets (DB or KB


(B) DEALERS CHOICE
17min at the TOP of the minute, perform a maximum of 2 reps of

(1rep)= 1Power Snatch+1Hang Snatch
OR
1Power Clean+1Hang Clean
(or divide time between both?)

**Any missed lifts, perform 1rnd of CINDY & add an extra round for every miss after that.

BACK SQUAT 1rm

Mobility WOD-Jump & Land in a stable position

(A) Back Squat 1rm
MAX Broad Jump (3 Attempts)
*Perform during early Squat Sets & use a partner to measure closest heel to launch pad with timber.
**Full control after landing required for distance to count.
***RECORD THIS, IT'S IMPORTANT

(B) (30sec Pause between rep ranges)
12-9-6
Thrusters 43/30
Pullups
*7min cap
**Your using this to strategise how you would do FRAN if the next time was your LAST!

INTERMISSION

21-15-9 UNBROKEN 3min Strategy
THRUSTERS 20bar/15bar
PULLUPS

*2consecutive miss reps on Pullups go straight to jumping.
**Ring rows if unable to perform unassisted Pullups (NO BANDS)

FIGHT GONE BAD

"Thoroughly warm up all movements in fight gone bad"
Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
(1) Wall Ball (reps)
(2) SDHP 30kg (reps)
(3) Box Jump (reps)
(4) Push-Press (reps)
(5) Row (calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
COMPARE

24/7/2012

Mobility WOD-The Biggest Shoulder Problem of them All

WARM UP
Junkyard Dog, Dynamic movement of choice, Burgener Warm Up & in between your first few warm up sets do 5 reps of 2fer1s

(A) 15 minute time limit from Warm Up
Snatch 1 rep (heavy – go for PB if feeling it)


(B) 5 Rounds for time
7 Power Snatch 50/35
14 Floor Wipers 50/35 (7 each side)
21 Double Unders

MAX EFFORT MONDAY

Mobility WOD-More Ideas on Improving Front Rack for Clean & Jerk

(A) 1 Power Clean + 2 Front Squat
Find Heavy Single in 5 working sets.
**Prep Athletes only do 3 working sets then perform
2 Position Clean (Floor + Mid Thigh) 2 sets x 2 reps 80% of above, then 1 set of 2 reps 85%

NOTE: FROM HERE ON WHEN REFERRING TO THE SNATCH OR THE CLEAN, I AM TALKING ABOUT THE FULL SQUAT VARIETY.

(B) For Time
10 Clean & Jerk 90/60kg or 85% 1rm
RECOVER 2min
MAX EFFORT 1/2 Gasser X 3 (Must Finish 10m past finish line & walk back to start then 3-2-1 GO) NO ROLLING STARTS!
RECOVER 2min
MAX HEIGHT Rope Ascent 3pumps - 5/3
10 Clean & Jerk 90/60 or 85% 1rm

Benchmark Saturday & Competitor Prep

Benchmark Saturday
Diane
21-15-9
Dead lift
HSPU



Competitor Prep
3 Rounds

5 Power Snatch 62/43
5 OHS 62/43
5 Box Jumps 40/36
1 Legless Rope Climb

20/7/2012

(A) Good mornings 5-5-5
Banded Deadlifts 5-5-5
*Alternate between movements

(B) LUCKY 13
8min of
7 Full Snatch 45-30
7 Chest Slapping Push Ups

2min of
Pullups

2min of
Double Unders

1min of
Burpee

20 rep Back Squat

(A) Back Squat 20 rep
(Notes: If you completed all 20 reps last effort, add 2.5kg this effort. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 2.5kg)

(B) 21 Power Cleans 62/43
21 Ring Dips
Recover Exactly 90sec
15 Power Cleans 62/43
15 Ring Dips
Recover Exactly 60sec
9 Power Cleans 62/43
9 Ring Dips

18/7/2012

(A) Snatch Complex-1 High Hang Snatch + 1 Hang Snatch
*15mins to work to a heavy complex whilst maintaining the intergrity of the movement

(B) 3 Rounds For Time-8 D/B Split Snatch alternating legs each rep, 7 Bar Muscle Ups/C2B, 400m Run

(C) Gymnastic Holds Tabata Style 8 Rounds

Tuesday

(A) Complex EMOTM for 17min
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
*Go as heavy as you like. Individually Increase load but can only lift at the top of any minute during the 17min

(B) 10-9-8-7-6-5-4-3-2-1
TTB (Scale KTE)
KB Swings 32/24

*Immediate 1 Burpee penalty any time a set is broken up

MAX EFFORT MONDAY

Mobility WOD-Wall Ball Prep

With a running clock, complete the following

(A) 0-15min
Thruster 5-3-1

2min Transition/Organising

(B) At the 17min mark 3 or 5 Cycles of
In 3 Minutes complete a MAX EFFORT 400m Run
with whatever time left after run MAX UNBROKEN EFFORTS Wall Ball 9/6kg & 11/9ft

Recover 2 Minutes between each cycle
Score = Total Wall Ball Shots

*NOTE: If you don't have the engine or physiological strength yet to Maintain Consistent MAX EFFORT Intensity over 5 Cycles, Do 3

BENCHMARK SATURDAY "Isabel" & "Grace"

Warm Up:
Row 500m, then junk yard dog, then Burgener warm up.

(A) Isabel
30 Snatch 135lb/95lb

(B) Grace
30 Clean & Jerk 135lb/95lb

Note; If your aiming for a spot on the board, the Snatches & Cleans are Full Squat & you will need a judge. Let me know when you first arrive & ill sort it out if you have no one.

ON YOUR MARK, GET SET

Masters Chipper

For time:
10 Deadlifts
20 Pull-ups
30 Box jumps
40 Kettlebell swings
50 Double-unders
40 Kettlebell swings
30 Box jumps
20 Pull-ups
10 Deadlifts

Deadlift Loads:
Men 45-49 - 275 pounds
Men 50-54 - 255 pounds
Men 55-59 - 245 pounds
Men 60+ - 225 pounds
Women 45-49 - 195 pounds
Women 50-54 - 175 pounds
Women 55-59 - 155 pounds
Women 60+ - 135 pounds

Box Heights:
Men 45-54 - 24 inch
Men 55+ - 20 inch step up
Women 45-54 - 20 inch
Women 55+ - 20 inch step up

Kettlebell Loads:
Men 45-54 - 53 pounds
Men 55+ - 44 pounds
Women 45-54 - 35 pounds
Women 55+ - 26 pounds

Time Cap: 17 minutes

ALL THE BEST JAMES

All the best to James in his UFC fight today in San Jose California. Check out more, here
http://www.theroar.com.au/2012/07/12/james-te-huna-faces-beltran-in-his-biggest-fight-yet/

The aftermath of James victory, which he was also voted "Fight Of The Night"



Made it back to the changing room, but with a broken hand & foot I suffered in the first round. The things we do for fun,, thanks for the support! Hope you all enjoyed the show.

James

WHO'S EXCITED

(A) MAX SHOULDER TO OVERHEAD
You have 15min to build to a Heavy Single
THEN
You have a 2min block to find your 1rm

(B) MASTERS TRIPLET
2 Rope Climbs
Shuttle Run
5 Front Squat
Shuttle Run

MASTER'S ROW-CLEAN-BURPEE

For time:
Row 1K
30 Cleans (Power)
50 Burpees

Clean Loads:
Men 45-54 - 135 pounds
Men 55+ - 115 pounds
Women 45-49 - 95 pounds
Women 50-54 - 85 pounds
Women 55-59 - 75 pounds
Women 60+ - 65 pounds

Pran

Mobility WOD-Prep for Push Press
(A) Back Squat 20rm
(Notes: If you completed all 20 reps last effort, add 2.5kg this effort. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 2.5kg)

(B) Pran 21-15-9
Push Press 60/43
Pull Ups
(Focus sub 10min)

(C) Front Squat
2 attempts At 2rm with a 3sec pause in bottom of each rep

MAX Effort Monday

(A) 15min to find MAX TGU (L&R)

(B) Every 2min for 4rnds
1/2 Gasser
5 Deck Hop Burpees
MAX KB Swings 24/16

COMPETITOR PREP

OVERVIEW
*Dynamic Warm Ups & how to choose
*Individual Focus (Snatch)
*Bench Press
*Maximise your Potential through your Subconscious

Benchmark Saturday

LINDA
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Clean 3⁄4 bodyweight Bench bodyweight Deadlift 1 1⁄2 bodyweight

6/7/2012

Mobility WOD-This One is for the Awesome Foursome

(A) Weighted Strict Pullups
5-5-5
Accumulate 1min L Sit between sets

(B) DT - 5 Rounds for time
12 Deadlifts 155/115lb
9 Hang Power Clean 155/115lb
6 Push Jerk 155/115lb

Hello Gut Busters

(A) 5min Skip Skills (Something you can't do) D/U, Triple Unders or D/U with Cross Overs etc

(B) Back Squat 20rm
(Notes: If you completed all 20 reps last effort, add 2.5kg this effort. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 2.5kg)

(C) 5-4-3-2-1
Thruster 70/55
Gut Buster
1 Gut Buster = 1 Burpee + 1 Toe to Bar + 1 Bar Muscle up.

(D) 3 Sets
MAX Unbroken MU
OR
MAX Unbroken Pullups+Dips

SNATCH & ROPE

Mobility WOD-Improve your jump for the Snatch

(A) Full Snatch
15min Build to a Heavy Single
(Not a 1rm)

(B) 5-4-3-2-1
Snatch + Rope Climb
5 @ 60/40kg
4 @ 65/45
3 @ 70/50
2 @ 75/55
1 @ 80/60

The Bear

(A) Back Squat 20rm add 2.5kg from last lift. (Be patient because we are squatting again Thursday)

Last visited 29/11/2010
(B) THE BEAR
The bear is what's known as a complex. In other words, you will do a certain sequence of exercises in order to complete one "rep" in this workout. You will complete 7 "reps" in each round, for a total of 5 rounds. Starting Rxd weight is 35/25 and ending weight is on the individual. Goal here is for max loads, not time, so there is no time component. Rest is as needed, but with a catch: If you are in the middle of a round, there is no resting with the bar on the ground. The bar must stay off the ground (however you want to) until that round of 7 complexes has been completed. After the first set of seven is done, you can put the bar down to rest, add weight, and chalk up as needed.This is the complex to be completed:
Power Clean
Front Squat
Push Press
Back squat
Push Press
You can combine the front squat/push press and the back squat/push press into thrusters if you wish, but you must stand in the clean prior to attempting the front squat or thruster. Like I said, 7 reps of the "Bear" per round, 5 rounds total, max loads.

MAX EFFORT MONDAY

Mobility WOD If in Early-Fix the Bottom Position of your Clean

(A) Take 12-15 minutes to build to a heavy Clean & Jerk

(B) For time:
Row 500 Meters or Run 400
15 Kettlebell Swings (24/16 kg)
30 Double-Unders
Rest exactly 3 minutes, and then . . .

(C) For time:
Row 1000 Meters or Run 800
30 Kettlebell Swings
60 Double-Unders
Rest exactly 3 minutes, and then:

(D) For time:
Row 1500 Meters or Run Big Block
50 Kettlebell Swings
100 Double-Unders

(B) Sub 5
(C) Sub 10
(D) Sub 15
**Perform MAX reps for each section. A maximum of 2 attempts is allowed to achieve posted reps if unable to do unbroken.