A) EMOM – Power snatch TnG x 4-5 (build per set) – 5 mins
+
15, 12, 9 reps for time:
– OHS (115/75, 95/65, 75/45)
– burpees over the bar
WOD
3 sets:
– 10 presses tough
– run 400m @ 85-90%
rest 2 min
+
3 sets:
– 10 db walking lunges heavy
– row 90 sec @90%
rest 2 min
+
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
+
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
+
20-30 min all at EASY pace:
– 1 min row
– 1 min single jump rope
– 1 min run
– 1 min AD
+
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
+
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
+
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