Non BBHB competitors:
A. emom – 16mins
odd – Row 10-12 cals
even – Power Clean TnG x 3 60-70% of 1rm
B. emom – 16mins
odd – 7 burpee box jumps overs 24/20#
even – 7-9 T2B
C. Coach’s choice midline stability work
BBHB competitors:
Stretch with class
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20-30 min all at EASY pace:
– 1 min row
– 1 min single jump rope
– 1 min run
– 1 min AD
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Foam roll 10 min/ take care of anything nagging you
Wednesday 11-27-13
A) Power snatch cluster 1.1.1×4 – rest10sec/ 2-3 min
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BBHB workout 13.3 prep
3 rounds @ 80-85%:
– 400 m run
– 10 KB snatches R 53/35
– 10 KB snatches L
– 8 Burpee OTBox jumps 24/20
– rest 4-5min
*try and match round times
Tuesday 11-26-13
A) Build to a tough single squat clean in 10 mins
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Run 800m
rest 3mins
20 DB/KB walking lunges 35/25
20 T2B
20 BB front rack reverse lunge 135/95, 115/75, 95/55
20 HR pushups
20 plate over head walking lunge 45/25
rest 3min
Run 800m
*If newer to the squat clean, work on form over 10 min
A1) Close grip bench press @ 32X1; 5, 5, 5; rest 30 sec
A2) Weighted/negative pull-ups; 2-4 reps x3; rest 90 sec
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Everyone
BBHB workout 13.2 prep
3 sets @ 85-90%:
– Row 500 m
– 6 shoulder to overhead 155/105, 115/75, 95/65
– 9 OTB burpees
Rest/walk 4-5 min
*S20 should be heavy
4 sets:
18 double unders
8 burpees
8 deadlifts moderate
rest 90 sec
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35 sec row hard
rest 25 sec
x6
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60 sec side bridge
x3 each side, rest 45 sec after both sides
– for the deadlifts, continue with the lowering portion of the movement for all reps, even the last of the set, with no bouncing from the ground
– deadlift grip is both overhand
A) Build to a 1RM HBBS in under 10 min
A) Build to a heavy clean + hang clean in 5-7 sets
B) Squat clean thruster cluster; 3.3.3×3 rest 10 sec/2-3 min
C) 400 m farmers carry 70/45 per hand
4 rounds @80-90%
– 400m run
– 10 pull-ups/jumping pull-ups/ring rows
– 10 KB snatch R (53/35)
– 10 KB snatch L
– 20 sit-ups
– Walk/rest 4-5 min
+
1,000 m row @ 85-90%
Rest 4 min x 2
*switch up order for each round
*record times for each round separately
*try and match times on 1K row
A) Build to a tough but technically sound split jerk in 8 min (off rack)
B1) Barbell front rack step-ups @2111; 5-7/leg x 3 sets; rest 30 sec btw legs/1 min after both
B2) DB Bench Press @ 3010; 8, 8, 8; rest 1 min
C) AMRAP unbroken wall balls (-2); rest 90 sec x 3 (compare to 10/24)
– you get one ‘mulligan’
D) 80 floor wipers split with a partner if time permits (135/95)