Competitor Workouts: 2014

Monday 141229

Five minutes, including warm up sets, to snatch. Work up heavy quickly, start heavy and stay there, work technique around 70-75%. Your choice but only 5 minutes.

These are all full catches.

For time:

100 C2B Pull ups

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Saturday 141227

Snatch - EMOM for 7 minutes

Start at 65% and build from there.

Clean + 2 Jerks - EMOM for 7 minutes

Start at 65% of CnJ and build from there.

Front Squat

75% x 5

85% x 3

95% x 1+

Complete on a 2.5-3 min clock.

Five rounds, each for time:

30 Double Unders

5 Power or Full Cleans, 225/155

Rest 2 minutes

These are sprints. They must be completed as fast as possible. If long periods of rest are needed between reps, lower weight.

In teams of 3, complete 3 rounds of the following for time:

30 Wall Balls, 20/14

Handstand Walks, 25 feet

20 Dead-lifts, 225/155

15 Box Jump Overs, 36/30

10 Thrusters, 135/85

5 Rope Climbs

First person finishes entire round before 2nd person goes, etc.

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Monday 141222

Ring Push up Ladder

One the first minute, 2 the second minute, etc. until you can no longer.

Use as many sets as needed each minute.

Set so that bottom of rings are level with 20" box. Feet on box, arms/shoulders must touch rings.

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Saturday 141220

Squat Snatch - 1-5-1-7-1-10 reps

#1: 1 rep @ 80%

#2: 5 reps @ 75%

#3: 1 rep @ 85%

#4: 7 reps @ 70%

#5: 1 rep @ 90%

#6: 10 reps @ 65%

The single rep percentages are minimums. Feel free to go up. Complete on a 3 to 3.5 min clock.

Front Squat - 3x3

#1: 3 reps @ 70%

#2: 3 reps @ 80%

#3: 3+ reps @ 90%

For time:

Row 50 calories

5 rounds of Mary

Row 40 calories

4 rounds of Mary

Row 30 calories

3 rounds of Mary

Row 20 calories

2 rounds of Mary

Row 10 calories

1 round of Mary

A round of Mary is 5 HSPU, 10 Pistols, and 15 pull ups.

All even rounds of Mary are to be done with C2B pull ups. For example, during the 5 rounds of Mary, 2/4 are C2B, during the 4 rounds, 2/4 are C2B, etc.

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Wednesday 141217

Freestanding Handstand Holds, 30 seconds

15 Dead-lifts, 275/195

12 Triple Unders

9 Bar Muscle ups

Freestanding Handstand Holds, 20 seconds

12 Dead-lift, 315/215

9 Triple Unders

6 Bar Muscle ups

Freestanding Handstand Holds, 10 seconds

9 Dead-lifts, 365/255

6 Triple Unders

3 Bar Muscle ups

The freestanding handstand holds must occur within a box that is 4x3 (half a black mat). If you come down or any part of the hands touch outside the box, your time stops.

AMRAP in 3 minutes of:

100 Air Squats

Row, max meters

Rest 90 seconds. Repeat for 4 cycles.

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Tuesday 141216

Weighted Pistols - 5x3 each leg

superset odd rounds with

Weighted Ring Dips - 10 reps

Complete on a 2-3 minute clock. Use kettlebells, barbells, etc. These are progressive sets so start heavy and end heavier. Practice good mechanics.

For ring dips, shoulders must touch rings or the rep does not count. Keep eyes straight and hips open. No kip if possible.

50-40-30-20-10 rep rounds for quality of:

Glute Ham Sit ups

Back Extensions

For the extensions, the spine should remain neutral. Only the hip should open and close. Do not complete sit ups without forcefully extending the legs and flexing the quads.

Monday 141215

Dip Bottom Stretch - 4x8

Choke two bands together and throw over appropriate height pull up bar. Greens would be ideal but be smart.

Allow a deep stretch with elbows as close to the body as possible. Hold this position for a 3-5 count. Press down to full extension with turnout. Elbow pits and palms should be facing completely forward. Hold for a 2-3 count.

Demo: http://instagram.com/p/wHjl4SnKAU/

Class snatches should be from the hang. Above the knee.

End position drilling:

EMOM for 12 minutes:

Odd Minutes

1-3 bar below clavicle strict pull ups

Even Minutes

3-5 regular kip c2b pull ups

Volume is low for a reason. At the top of both movements, head neutral with eyes straight, feet/knees together, legs straight, hollow position with entire body pretty much vertical. No snaking either movement.

Demo: http://instagram.com/p/wjXhpmHKKH/ (left and right frames at start show correct and incorrect forms of strict pull up. Next, left frame only, shows matching kipping c2b.)

For time:

30 Strict HSPU

30 T2B

30 Strict HSPU

Saturday 141213

EMOM for 10 minutes:

3 Hang Power Snatch, 165/115

Front Squat

5 @ 65%

5 @ 75%

5+ @ 85%

Tabata Fight Gone Bad

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

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Wednesday 141210

For time:

50 Double Unders

7 HSPU, 4 inch deficit

50 double unders

8 HSPU, 6 inch deficit

50 double Unders

9 HSPU, 8 inch deficit

50 double Unders

10 HSPU, 10 inch deficit

Kipping is acceptable.

EMOM for 5 min.

2 Hang Power Clean (above knee)

Start at 75% of best power clean and go up each minute.

AMRAP in 20 min of:

2 shoulder to overhead (no split), 205/145

4 muscle ups (dips)

8 pistols, alternating

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Wednesday 141203

Halting Clean Dead-lift (below knee) + Clean from Halt x 5 sets

Dead-lift to below knee, pause for 3 seconds before finishing clean from that position.

10 snatches, 95/65

10 muscle ups

9 snatches, 115/75

9 muscle ups

8 snatches, 135/85

8 muscle ups

7 snatches, 155/95

7 muscle ups

6 snatches, 175/105

6 muscle ups

5 snatches, 195/115

5 muscle ups

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Monday 141117

Use 2/1.5 pood and 24/22 box in class workout. Try and team up with someone in the group. Which team can get 18 rounds or more?

Ten rounds, not for time:

3 Backward Rolls to Support (pull up bar)

3 Freestanding HSPU

3 Deck Squats

With deck squats, the focus should be correctly performed hollow rocks. It's not whether you can come back up to your feet your own way.

Power "Elizabeth"

21-15-9 reps for time of:

Power Cleans, 135/95

Ring Dips

Monday 141109

In class, move dead-lift weights from listed to 315/225.

EMOM for 10 minutes:

Odd Minutes:

25 Double Unders

12, 9, or 6 C2B Pull ups

Even Minutes:

25 Double Unders

6, 4, or 2 Bar Muscle ups

Prefer unbroken reps so choose accordingly.

Three rounds for max load:

Light row 250 meters

10 Close Grip Bench (index on smooth)

Wednesday 141105

Five rounds for time of:

5 Power Snatch, 155/105

10 BTN Alternating Split Jerks, 155/105

15 Bar Facing Burpees

For time:

15-10-5

Muscle ups

30-20-10

Box Jump Overs, 30/26

Post all results to comments.

Thursday 141030

Four rounds at about a 85% pace:

Single Unders, 40 seconds

Rest 20 seconds

20 " Box Step ups, 40 seconds

Rest 20 seconds

Ring Rows, 40 seconds

Rest 20 seconds

Deck Squats, 40 seconds

Rest 20 seconds

155/105 Overhead Barbell Hold, 40 seconds

Rest 20 seconds

Treat this is an active recovery day and flush. Keep a nice steady pace and work up a solid sweat. Do not attempt max effort.

Monday 141027

Snatch - 75% x 2, 80% x 2, 85% x 1 x 3, complete on a 90 second clock

Clean n Jerk - 75% x 1, 80% x 1, 85% x 1, complete on a 90 second clock

Back Squat - 75% x 3, 80 x 2, 85% x 2 x 2, complete on a 2-3 min clock

Conditioning

Five rounds for time of:

20 Chest to Bar Pull ups

25 Handstand Push ups

30 Toes to Bar

35 Pistols, alternating

Rest 3 minutes b/w rounds

Thursday 141023

Power Snatch - 70% x 2, 75% x 2, 80% x 1, 85% x 1 x 3

Complete on a 90 second clock.

Power Clean + Push Jerk - 75% x 1+1, 80% x 1+1, 85% x 1+1, 1+1RM, rest as needed between sets

No gymnastics today. I will ask you to met con only on Friday and then we have a long Saturday morning at 10:30 am downtown.

I recommend doing only the lifting and calling it a day.

Next week we taper which works great for those competing in

Des Moines.

Wednesday 141023

Clean & Jerk - 60% x 2+1, 65% x 2+1, 70% x 2+1, 75% x 2+1, 80% x 2+1, 2+1RM, rest as needed between sets

Front Squat - 70% x 2, 75% x 2, 80% x 2, 85% x 2, 2RM

Rest as needed between sets

For time:

30 box jumps, 30/26 inch box

30 bar muscle ups

30 kettlebell swings, 2/1.5 pood

30 walking lunges with 95/65

30 knees-to-elbows

30 push presses, 95/65

30 good mornings,95/65

30 wall ball shots, 20/14 ball to 11-foot target

30 burpees

30 triple-unders

Scale muscle ups to c2b pull ups and triple unders to 100 double unders

Elbows must touch elbows and not triceps. That does not count.

Make sure you have someone watch you to ensure the elbows are actually being touched.

Tuesday 141021

Power Snatch - 70% x 3, 75% x 2, 80% x 1, 85% x 1, 1RM

Rest as needed between sets

Power Clean + Power Jerk - 75% x 1 x 2, 80% x 1 x 3

Complete on a 90 second clock.

Overhead Squat - 70% x 2, 75% x 2, 80% x 1, 85% x 1, 1RM

Rest as needed between sets

Conditioning but only if you get the above done first. And only if you do the above. Doesn’t count if you do class stuff because I

want to know what you 1RM Power Snatch and Overhead Squat.

This is an important week. Should be to you, anyway.

“Grace”

Monday 141020

Snatch - 60% x 3, 65% x 3, 70% x 2, 75% x 2, 80% x 2, 2RM

Rest as needed between sets

Back Squat - 70% x 3, 75% x 3, 80% x 3, 3RM

Rest as needed between sets

Push Press - 70% x 3, 75% x 3, 80% x 2, 85% x 1, 1RM

Rest as needed between sets

Gymnastics

For least amount of sets:

100 Chest 2 Bar Pull ups

100 Handstand Push ups (level)

Go back and forth between the two movements as desired but

your score is least amount of sets. Every time you come off the bar or come off the wall, record a set.

Thursday 141016

Power Snatch - 70% x 2, 75% x 2, 80% x 1 x 2, 85% x 1 x 2, complete on a 90 second clock

Power Clean + Push Jerk - 75% x 2 x 2, 80% x 2 x 2, complete on a 2 min clock

Muscle ups

A) x12, x10, x8, x6, x6

B) x10, x8, x6, x4, x4

C) x5, x4, x3, x2, x2

Pistols

A) x21, x15, x9, x6, x6

B) x15, x12, x9, x6, x6

C) x10, x8, x6, x4, x4

Unbroken if at all possible. Pistols are alternating but move quickly.

Try to finish each set within a minute and then rest a minute before starting a set of the next exercise, etc. Basically, shoot for every 2 minutes, starting a new set.

Conditioning

How many 240 meter rows can you finish in 50 seconds or less with rest of only 50 seconds between efforts?

See if you can make it to 10 rounds. If so, stop there. If rowing is not your forte, shoot for 220 meters.

Wednesday 141015

Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 2+1, 75% x 2+1, 80% x 2+1 x 3

Rest as needed between sets

Front Squat - 70% x 2, 75% x 2, 80% x 2, 85% x 2 x 3, complete on a 2.5 min clock

SLDL - 3x5, heavier than Saturday

Conditioning

Part A

AMRAP in 3.5 minutes of:

3 CnJ’s, 135/95

3 T2B

6 CnJ’s, 135/95

6 T2B, etc., etc.

Rest 2 minutes. After rest period, pick up right where you left off.

Part B

AMRAP in 20 minutes of:

Odd Minutes: 5 Kettlebell Swings, 2.25/1.75 pood + 10 Dead-lifts, 115/75

Even Minutes: 15 Box Jumps, 24”/20” (games style jumps)

Tuesday 141014

Power Snatch - 70% x 3, 75% x 3, 80% x 2 x 2, 85% x 2 x 2, complete on a 2 min clock

Power Clean + Push Jerk - 75% x 1 x 3, 80% x 1 x 2, complete on a 90 sec clock

Overhead Squat - 80% x 2 x 2, 85% x 2 x 3, complete on a 2 min clock

Four rounds, no rest

5 Good mornings, heavier than last week

25 Glute Ham Sit ups

Three rounds, each for time of:

50 Push ups (35 for ladies)

50 Unbroken Double Unders

Rest 3 minutes b/w rounds.

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Monday 141013

Snatch - 60% x 3, 65% x 3, 70% x 2, 75% x 2, 80% x 2 x 3, rest as needed b/w sets

Back Squat - 70% x 3, 75% x 3, 80% x 3, 85% x 3 x 2, complete on a 2.5 to 3 min clock

Push Press - 70% x 5, 75% x 5, 80% x 3, 85% x 3 x 2, complete on a 2 min clock

Take up the weight in the last sets if you’re feeling good. Don’t push to a max.

Gymnastics

Every 90 seconds, start a new set, alternating movements

C2B Pull ups

A) x21, x18, x15, x12, x12

B) x15, x12, x9, x6, x6

C) x10, x8, x6, x4, x4

Handstand Push ups

A) x21, x18, x15, x12, x12

B) x15, x12, x9, x6, x6

C) x10, x8, x6, x4, x4

Unbroken is key. There are 5 rounds, each exercise, that drop in reps each round. If you must break, so be it but you are not allowed to complete reps in singles or doubles at any time.

For hspu, start with strict, stay on the wall and finish with kipping if necessary. Those with strict hspu should continue working with a 2” deficit.

Friday 141010

Power Snatch - 70% x 2, 75% x 2, 80% x 1 x 4,

Complete on a 90 second clock

Power Clean + Push Jerk - 75% x 2 x 5

Complete on a 2 minute clock

Muscle ups

A) x12, x10, x8, x6, x4

B) x10, x8, x6, x4, x2

C) x5, x4, x3, x2, x1

Pistols

A) x21, x15, x9, x6, x3

B) x15, x12, x9, x6, x3

C) x10, x8, x6, x4, x2

Try to finish each set within a minute and then rest a minute before starting the next exercise, etc. Basically, shoot for every 2 minutes, starting a new set.

Shoot for unbroken where possible on muscle ups. For pistols, shoot

for speed. I want to see how fast you can complete a set. The goal is longer sets on the bar, rings, hspu, etc. More volume but unbroken volume.

Twelve rounds:

Sprint 50 meters

Measure out 100 meters. Start building speed over the first 50 meters then kicking it into high gear for the remaining 50 meters.

For the first 2 or 3 sprints, shoot for 70-80%, for the next 1-2 sprints, shoot for 90% in order to allow the hamstrings to accommodate.

Remaining sprints should be all out. Please warm up properly.

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Wednesday 141008

Clean and Jerk - 60% x 3+1, 65% x 3+1, 70% x 2+1, 75% x 2+1 x 4

Complete on a 2 minute clock

Front Squat - 70% x 2, 75% x 2, 80% x 2 x 3

SLDL - 3x5, heavier than 2 weeks ago (superset with front squats if desired)

Template courtesy of CompTrain (Ben Bergeron)

One hundred rounds for time of:

1 Deficit Freestanding Handstand Push ups, 2”/0” (must show control)

2 Squat Cleans, 155/105

3 Single Sided Bar Facing Burpees

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Tuesday 141007

Volume is picking up. This week will have power snatch twice this week as well as joining the power clean and push jerk together.

Do your mobility and recovery work. And, not just before workouts either.

Power Snatch - 70% x 3, 75% x 3, 80% x 2 X 4, 90 second clock

Power Clean + Push Jerk - 75% x 1 x 5, EMOM

Overhead Squat - 80% x 2 x 5, 2-2.5 minute clock

4 rounds, no rest

5 Good mornings, same weight as last week

20 Glute-Ham Sit ups

Ten rounds, each for time of: (as hard as possible)

Sprint Row 5 calories + 5 Rower Over Burpees (fast transitions)

Rest 1 minute

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