Friday December 1st 2017

A. Front Squat, work to tough 3
B. Above knee hang Power snatch, work to tough triple
C. 4 sets:
10 single bb good mornings per leg
Rest :45
15-20 strict dips on stationary bar
Rest :45
15-20 ring rows
Rest :45

Wednesday November 29th 2017

Snatch Pull. Squat Snatch, 1.1 @ 60-65%RM of Sq sn per min x 10 mins

+

Kipping HSPU to Deficit, find 10RM w/ no more than :02 rest at bottom or top -- after finding that set rest 2 minutes and repeat Max unbroken reps at that same deficit x 4 additional sets 

+

5 rounds for time:

5 power clean @ 185lbs/125lb

5 bar facing burpees

*7 min CAP*

+

15 minute Row/AB or Cyclical movement @ 75% effort

Tuesday November 28th 2017

Every 3 minutes perform 1 set x 10 sets 

5 burpee Box jumps 24"/20"

5 kbs - 32kg/24kg

200m row (160m female)

25 du's

**Every 2 sets switch order. By the end of this workout you should be aware if any certain order improves or worsens your score.**

Monday November 27th 2017

A. Back Squat @ 20X1, build to a tough set of 4

B. Squat Clean Thruster Cluster, 1.1.1 - build to a max set (rest :10 bt cluster)

C. 15 rds for time:

2 Ring MU's

6 Box Jumps - 30"/24" 

*CAP 14 minutes*

Saturday November 25th 2017

A. Btn Snatch Grip Push press, work to tough single (within 5-7 sets)

B.15 minutes @ 75%:

1 mile Airbike

3 wall walks

6 Strict toes to bar

100 ft bear crawl 

--5 min rest

15 minutes @ 75%:

500m Row

100ft walking lunges

100ft double arm KB front rack carry 

C. 3 sets: 

Seated Double arm Arnold Strict Press, 12 reps 

rest :45 

Reverse flys or Ts on crossover sim, 15 reps 

rest :45 

Friday November 24th 2017

A. Front Squat, work to tough 5
B. Power snatch . Squat snatch . Above knee hang squat snatch, 1.1.1 , work to tough (reset b/t power and sq sn)
C. 4 sets:
15 good mornings
Rest :45
15 ring dips
Rest :45
15 Double arm hammer curls
Rest :45

Wednesday November 22nd 2017

Snatch Pull. Above Knee Hang Power Snatch. Snatch Balance, 1.1.1 @ 55%-60%rm per min x 10 mins

+

strict HSPU, 2 tough reps every 30 sec for 10 minutes - weight vest if possible; next best is increase deficit; if you are unable to do strict hspu in this much volume then either break reps different or perform heavy standing strict press 

+

3 sets @ consistent pace:

21 Calories on rower 

14 Bar facing Burpees 

7 Ground to overhead 135lb/95lb 

Tuesday November 21st 2017

Every 2 minutes x 10 sets perform 

6 alternating db power snatch @ 75lbs/50lbs (3/3)

6 full stand burpees

6 wall balls - 20lb to 11ft / 14lb to 10ft 

6 box jumps - 24"/20"

**change order every 2 sets; no need to write on the blog how you organized it. But take notice of a few things:

1 - Are certain movements easier or harder to do when in the beginning or the end 

2 - Do certain movements preceding others wear on you or are they the same 

3 - did your times slow when manipulating movement order or did they just slow as the sets progressed? 

Workouts like this can help you learn a lot about yourself. We will be doing something like this every Tuesday for the next 5-6 weeks. 

Monday November 20th 2017

A. Back Squat @ 20X1, build to a tough set of 6

B. Power Clean. Squat Clean and Split Jerk, 1.1 - build to a tough set (drop and reset b/t Pc & Sc)

C. 10 rds for time:

2 ring mu's

4 hspu

8 kbs - 32kg/24kg

*Cap 15 min*

*If you are scaling RMU; Make sure you spend at least 10 minutes working on the skill of the Ring Muscle up* And in that case your scale is 2 CTB + 2 Ring Dips*

Saturday November 18th 2017

EMOM x 10 min: (start mod end heavy)
1 Broad Jump + 1 Power Clean
+
rest 10 min
+
EMOM x 24 min:
1st min: 50ft x 2 Shuttle Run + 3 T&G Power Clean @ 65-70% of part A
2nd min: :20 AMRAP Wall Walks
3rd min: 3 Burpee Box jump + 6-9 UB Toes to bar
4th min: 50 Double Unders ( CAP :35)

Friday November 17th 2017

A. T&G Squat Snatch, 3rm
B.  Squat Clean & Split Jerk, 1 rep every :60 until tough single -- start @ 50% of max and add 5% of current 1RM
C. 4 sets:
AMRAP Strict HSPU
rest :45
AMRAP Paused Strict Pullup (:01 pause in hang, half way (on up and down) & Above bar)
rest :45
Deadbug Movement, 1 min
rest :45

Wednesday November 15th 2017

A. Snatch Pull, 1 rep @ 105%rm x 8 sets rest 1 min 

B. 28min EMOM:

1st min: 8 strict toes to bar 

2nd min: 8 shoulder to overhead - take from ground

3rd min: :30 heavy front rack KB carry
4th min: 8-12 T&g power clean @ same weight as shoulder to overhead  

Tuesday November 14th 2017

3 min @ 90%:

20 hang Power Clean & Push Jerk @ 95lb/65lb

15 Box jumps @ 24"/20"
AMRAP Burpees in remaining time 

--3 min rest

3 min @ 90%:

20 Wall Balls - 20lb/14lb
15 DL @ 95lb/65lb

AMRAP Double Unders in remaining time 

--3 min rest

3 min @ 90%:

20 CTB Pullups

15 Wall Balls - 20lb/14lb
AMRAP HR push ups in remaining time 

--10 min rest

3 min @ 90%:

20 hang Power Clean & Push Jerk @ 95lb/65lb

15 Box jumps @ 24"/20"
AMRAP Burpees in remaining time 

--3 min rest

3 min @ 90%:

20 Wall Balls - 20lb/14lb
15 DL @ 95lb/65lb

AMRAP Double Unders in remaining time 

--3 min rest

3 min @ 90%:

20 CTB Pullups

15 Wall Balls - 20lb/14lb
AMRAP HR Push ups in remaining time 

Monday November 13th 2017

A. Back Squat, work to tough set of 1 within 6-7 sets - go for max if your feeling it
B. squat Clean cluster, 1.1 - (drop and reset b/t reps) work to tough set within 7 sets
C. muscle snatch . Power Snatch . Squat Snatch 1.1.1 every 2 minutes x 7 sets - reset b /t all reps - these are skill/moderate loads
D. Accumulate 5 minutes of hanging L sit or hanging knee raise hold --

Saturday November 11th 2017

EMOM x 10 min: (start mod end heavy)
3 t&g powe clean
+
rest 5-10 min
+
EMOM x 24 min:
1st min: 5 Burpees + 3 bar muscle up
2nd min: 15 double unders + 3 hang squat clean thruster 135lb/95lb
3rd min: 5 box jump + 5-10 toes to bar
4th min: airbike :40 @ 85% effort

Friday November 10th 2017

A. 1 Snatch High Pull . 1 T&G Power Snatch . 2 T&G Squat Snatch . Below knee hang Squat Snatch, 1.1.2 -- work to tough set
B. Above knee Hang Squat Clean . Squat Clean . Split Jerk, 1.1.2 - drop hang sq clean and reset b.t cleans
C. 15 min EMOM:
1st min: 4 strict deficit hspu + 4 kipping deficit hspu (same deficit)
2nd min: Lean Away Supinated Strict Pullups, 4-8 reps
3rd min: Deadbug Movement, :35

Wednesday November 8th 2017

A. Snatch Pull, 1 rep @ 1rm x 8 sets rest 1 min 

B. 30 min EMOM:

1st min: 8 d-bell push jerk 

2nd min: 5 t2b + 4 Pullup + 3 CTB + 2 Bar Muscle up (unbroken, if unable then scale reps)

3rd min: :30 heavy front rack KB carry
4th min: :30 Sorensen hold 

5th min: Row :50 @ 70% effort 

Tuesday November 7th 2017

3 min @ 90%:

35 KBS - 32kg/24kg

AMRAP DU's in remaining

--3 min rest

3 min @ 90%:

35 Wall Balls - 20lb/14lb

AMRAP Step Down Box Jumps - 30/24" in remaining

--3 min rest

3 min @ 90%:

35 Pullups

AMRAP Wall Balls - 20lb/14lb in remaining

--10 min rest

3 min @ 90%:

35 KBS - 32kg/24kg

AMRAP DU's in remaining

--3 min rest

3 min @ 90%:

35 Wall Balls - 20lb/14lb

AMRAP Step Down Box Jumps - 30/24" in remaining

--3 min rest

3 min @ 90%:

35 Pullups

AMRAP Wall Balls - 20lb/14lb in remaining

Monday November 6th 2017

A. Back Squat, work to tough set of 3 within 6 sets
B. Above knee Hang Squat Clean . Squat Clean, 1.1 - (drop and reset b/t reps) work to tough set within 6 sets
C. Panda Pull . Power Snatch . Squat Snatch every :90 minutes x 7 sets - reset b /t all reps - these are skill/moderate loads
D. 4 sets:
L-sit hang With flutters (if to advanced then do tuck hold with flutters from hip joint), :15-:30
rest :30
Banded Face Pulls, 15 reps
Rest :30
core engagded (banded) Dead bug hold, :20-:30
Rest :30

Saturday November 4th 2017

EMOM x 18 min: (start mod on all sets and build each min)
1st 6 min: 3 high box jumps
2nd 6 min: 3 T&G Power Clean
3rd 6 min: 3 Double Overhand no hook DL (reset b/t reps)
+
rest 5-10 min
+
EMOM x 20 min:
1st min: 2 Bar Muscle up + 3 CTB + 4 Pullup + 5 toes to bar (UB, scale reps if needed but keep  UB)
2nd min: 5 Thruster 155lb/105lb
3rd min: 12/9 Cals Row
4th min: 3 Power Snatch 155lb/105lb
5th min: 10/8 Cals on air bike

Friday November 3rd 2017

A. Power Snatch . Above knee hang squat snatch . Below knee hang Squat Snatch, 1.1.1 -- work to tough set
B. Squat Clean + Split Jerk + 2 Front Squat + Split Jerk, work to tough set within 7 sets
C. 5 sets:
5 strict deficit HSPU
rest :45
Ice Cream Makers, 5-10 reps
rest :45
:35/:35 Side Bridge
rest :45