A) HB Back squat 3, 2, 1, 3, 2, 1; rest 2 min
B1) Bent over DB/KB row 6-8/arm; rest 90 sec after both
B2) DB bench press 6-8; rest 90 sec x3
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For time @90-95%:
– Run 400m
– 30 wall balls (20/15)
– 100 DUs (300 singles)
– 30 Toes 2 bar/knee 2 chest/v-up
– Run 400m
*Squat wave means that you should go heavier on the second 3, 2, 1 than on the first
*Keep consistent on toes to bar. Keep range of motion the same if scaling. Break up as needed.
A) EMOM – Power snatch TnG x 4-5 (build per set) – 5 mins
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15, 12, 9 reps for time:
– OHS (115/75, 95/65, 75/45)
– burpees over the bar
3 sets:
– 10 presses tough
– run 400m @ 85-90%
rest 2 min
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3 sets:
– 10 db walking lunges heavy
– row 90 sec @90%
rest 2 min
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3 sets:
– 12 sit-ups
– 8 kb swings
– 30 sec plank hold
A) 6x 1 power clean + 1 push press + 2 split jerk; rest 90sec (build per set)
B1) Close grip bench press @ 32X1; 5, 5, 5; rest 30 sec (heavier than 11/25)
B2) Good mornings @2022; 7-10×3; rest 90 sec (take from ground)
C1) 7 DB snatches per side (70/40, 60/30, 50/20); rest 60 sec
C2) 3 standing broad jumps as far as possible; rest 60 sec x 3
4-5 sets 80-90% effort
Run 400m
15 Pull-ups
15 Wall balls
15 KBS 1.5/1pd
50 Double unders
rest 4-5mins
*Try for 15 on pull-ups. If 15 UB is unattainable, just do a max set UB but do at least 8 no matter what.
*Record time for each round.
*Keep round times the same.
A1) Front Squat 4-5×3 @ 30X1; rest 90 sec
A2) Bent over DB/KB row 6-8/arm; rest 30 sec btwn sides/90 sec after both x3
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Emom 12 min
Odd – Tng squat clean x 5 (55%)
Even – 20 Double unders (40singles)
*Speed out of the bottom on FS.
*If can’t keep up on EMOM just go to the next minute/movement.
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