Monday 12-23-13
3 sets @90% aer:
– amrap strict chin ups
– row 400m
rest 2 min
+
3 sets @90% aer:
– 10 thrusters (moderate weight)
– row 400m
rest 2 min
*If can’t do strict, use band that allows 7-10 strict pull-up reps on first set
*Goal should be PR for strict pull-ups.
*Moderate does not mean easy on thrusters. They should be tough but fast and UB.
Friday 12-19-13
A) Hang squat snatch
– Build to a tough double in 6-7 sets
B) Heaving snatch balance; 3×4 sets; rest 2 min
+
Row sprint 25sec all out
rest 3:00 x 3
+
Airdyne 20 sec all out
rest 3:00 x 3
*all out means balls to the wall 100%
*if snatch balance unattainable based on flexibility restrictions work on overhead squat with raised heels
4 rounds at 80-90%:
– 400 m run
– 10 deadlifts (225/155)
– 10 CTB pull-ups/pull-ups
– 10 lateral burpees over bar
– 20 sit-ups
*rest 3-4 min
*switch order up every round, record all times
*deadlifts should be perfect or weight should be shed immediately
A) Front Squat 3-4×3 @ 30X1; rest 2 min (heavier than 12/13)
+
For time:
– 1,000m row
Rest 1 min
3 rounds of:
– 12 front rack weighted reverse lunges (135/95, 115/75, 95/55)
– 12 KB snatches (heavy)
– 12 box jump step downs (24/20)
Rest 1 min
– 1,000m row
*try and match row times
*pick steady pace to grind through this one
*frontward and/or unweighted lunges are ok if reverse are unattainable
*snatches can be broken up however if needed, 12 total per round
A) Clean pulls 1.1.1×3 rest 10 sec/2 min
B) Power clean cluster TnG 2.2.2×3 rest 15 sec/2-3min
C) EMOM x 10 min
– Odd: 5 TnG clean and jerk (135/95, 115/75, 95/55)
– Even: 30 double unders or 30 lateral hops over bar
D) Optional coach finisher if time permits
A) Clean pulls 1.1.1 x3 rest 10 sec/2 min
B) Every 90 seconds perform 1 power clean + 1 hang squat clean + 1 jerk; 6 sets
C) Front Squat 4-5×3 @ 30X1; rest 90 sec (heavier than 12/2)
+
500m row all out 100%
– rest 90 sec on rower
500m row all out 100%
– Clean pulls should be over 1RM clean
– Warm up to the clean complex well, should start heavyish and add weight each set if able
– Raise heals on FS if mobility issues in hips or ankles, upright torso is goal
– Compare 500m row times.
A) Muscle up skill work
– 3×8 turnovers
– 3×5 jumping MUs
– Max rep MU in 2-3 attempts
B) Single legged deadlift; 6-8 reps x 3; rest 30 sec btwn sides/90 after both
C) EMOM for 12 min
Odd – 12 KB snatches UB
Even – 10 tall box step ups
A) Build to a 1RM strict press in 8 min
+
80-90% effort
– 10 DB thrusters
– 15 ring rows
– 20 sit-ups
– 20 cal row
rest 3mins
Performance:
3 sets 80-90% effort
Function:
3 sets
– 10 thrusters 135/85, 115/65
– 10-15 pull ups
– 20 sit-ups
– 20 cal row
rest 3mins
*Thrusters should be tough but UB at least for first 2 sets.
*Get at least 10 pull-ups in. If you can do more UB then try and get to 15.
*Repeat times for each round as close as possible