Wednesday 1401001

Clean & Jerk - 60% x 2+1, 65% x 2+1 x 2, 70% x 2+1 x 3, rest as needed b/w sets

Front Squat - 70% x 2 x 5

For time:

21 Dead-lifts, 265/185

21 Strict Handstand Push ups

15 foot L-sit Rope Climb, 1 ascent

15 Power Cleans, 205/145

15 DB Weighted Ring Dips, 50/30 (db b/w legs allowed only)

15 foot L-sit Rope Climb, 1 ascent

9 Thrusters, 175/125

9 Weighted Pull ups, 35/20 (db b/w legs allowed only)

15 foot L-sit Rope Climb, 1 ascent

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Tuesday 140930

Power Clean - 70% x 2 x 5, complete on a 90 second clock

Push Press 70% x 3 x 3, complete on a 2 minute clock

3 sets, no rest

50 Ab Mat Sit ups

5 Good mornings, heavier than last week

Two rounds, each at about 75%, Row 750 meters. Rest 2 minutes.

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Monday 140929

This is  recovery week. Treat it as such. There will be less volume. Next week, things pick back up so it might be a good idea to avoid the itch of doing more.

Snatch - 60% x 2, 65% x 2 x 2, 70% x 2 x 3, rest as needed between sets

Back Squat - 70% x 3 x 5, Complete on a 3 minute clock

Three rounds

A1) Strict C2B Pull ups - 5-7 reps (use weight if possible)

Rest 90 seconds

A2) Handstand Walk Practice - max distance w/o coming down

Rest 90 seconds

A3) Weighted Toes to Bar - 5-7 reps

Rest 90 seconds

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Thursday 140925

Power Snatch - 70% x 3, 75% x 3, 80% x 3, 3RM (no more than 3 additional sets), rest as needed.

Push Jerk - 60% (of split jerk) x 3, 65% x 3, 70% x 3, 3RM (no more than 3 additional sets), rest as needed.

Pistols, alternating

A) x10 reps, x20 reps, x max reps left leg, x max reps right leg

B) x8 reps, x14 reps, x max reps left leg, x max reps right leg

C) x4 reps, x10 reps, x max reps left leg, x max reps right leg

Ring or Bar Muscle ups

A) x4 reps, x6 reps, x max reps

B) x3 reps, x5 reps, x max reps

C) x1 rep, x1 rep, x max reps

Stay with the letter you choose week 1. For pistols, unbroken is opposite leg staying off ground for entire set. Once leg touches ground, your set is over.

Do left leg max reps then muscle ups max set then right leg max reps. Rest 1 minute between movements.

For muscle ups, unbroken is staying on rings or bar and not necessarily fluid movement.

Twenty sets:

Agility Sprint of 15 feet and back, 30 feet and back, and 45 feet and back. Touch line

Rest is 1:4 work to rest ratio.

All out goes.

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Wednesday 140924

3 position clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70%, 75%, 80%, max (don’t spend too much time if you keep missing), rest as needed b/w sets

Front Squat - 70% x 3, 75% x 3, 80% x 3, 3RM (no more than 3 additional attempts to find 3RM), complete on a 3 minute clock.

Conditioning

AMRAP in 15 minutes of:

20 Bar Facing Burpees

10 squat snatches, 115/75

20 Pull ups

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Tuesday 140923

Power Clean - 70% x 3, 75% x 3, 80% x 3, 3RM (no more than 3 additional attempts), rest as needed b/w sets.

Overhead Squat - 70% x 3, 75% x 3, 80% x 3, 3RM (no more than 3 additional attempts), rest as needed b/w sets.

3 sets, no rest:

25 glute ham sit ups

5 good mornings (heavier than last week)

Double Unders, 20 seconds max reps

Rest 40 seconds

15 rounds

Yes, shoot for a high number but more importantly, be consistent and shoot for working a consistent and fast cycle time.

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Monday 140922

3 position snatch (floor, below knee, above knee) - 60%, 65%, 70%, 75%, 80%, max, rest as needed b/w sets

Back Squat - 70% x 5, 75% x 5, 80% x 5, 5RM (no more than 3 additional sets, complete on a 3 minute clock

Push Press - 70% x 5, 75% x 5, 5RM (no more than 4 additional sets, complete on a 2-2.5 minute clock

C2B Pull ups

A) x5 reps, x10 reps, x15 reps, x max reps

B) x4 reps, x8 reps, x12 reps, x max reps

C) x3 reps, x6 reps, x9 reps, x max reps

super set w/

Handstand Push ups

A) x10 reps, x15 reps, x20 reps, x max reps

B) x7 reps, x10 reps, x15 reps, x max reps

C) x3 reps, x5 reps, x10 reps, x max reps

Again, please stay with the same letters that you’ve been using the previous 2 weeks. Even if you are better than what you see above. Just go with it.

For this week, if you are A) for both movements, do 5 c2b, rest 1 minute, then 10 hspu, rest 1 min, then 10 c2b, rest 1 min, then 15 hspu, etc.

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Saturday 140920

Snatch - 60% x 2, 70% x 2, 80% x 2, heavy single

Rest as needed between sets

Clean & Jerk - 60% x 2 +1, 70% x 2 +1, 80% x 2 +1, heavy single

Rest as needed between sets

Back Squat - 5 sets of 3 at 80%

Complete on a 3 minute clock.

Stiff Legged Dead-lifts - 3 x 5, heavier than last week

Complete on a 2 minute clock.

Conditioning

50 Unbroken Wall Balls, 20/14

Rest 1 minute

12-9-6 rounds for time of:

Bar Muscle ups

Ground to Shoulder, 225/155

Rest 1 minute

50 Burpee Box Jumps, 30”/26”

There is a 20 minute cap to this workout but you cannot move forward unless you hit all 50 wall balls unbroken (fluid motion).

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Thursday 140918

Power Snatch - 5 sets of 3 reps @ 75%, rest 90 sec b/w

Push Jerk - 5 sets of 3 reps @ 65% (of split jerk)

Pistols, alternating

A) x 26 reps total

B) x 20 reps total

C) x 16 reps total

super set w/

Ring or Bar Muscle ups

A) x 7 reps

B) x 5 reps

C) 1-3 reps

Stay with the letter you chose last week. Unbroken reps are a must.

Pistols, 1 minute rest, muscle ups, 1 minute rest, 5 sets

Sprint to the 400 meter mark turnaround (200 meters) and jog back

8 sets

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Wednesday 140917

If I can give you one piece of advice that proves you are ready for this group, it is the importance of mobility work, tissue smashing, rolling out, icing, eating enough, sleeping enough, etc. Especially now that we are doing so much volume strength and gymnastics work. Take care of your body. Spend some quality time on a foam or PVC roller around the rhomboids, lats, and traps everyday!!!!

3-position clean (floor, below knee, above knee) + jerk - 60%, 65%, 70%, 75% x 3 sets, rest as needed between sets

Front Squat - 5 sets of 3 reps @ 75%, rest 2-3 min b/w

Team Conditioning

0:00 to 2:00

Two rope climbs + 1 thruster, 155/105

2:00 to 4:00

Two rope climbs + 3 thrusters, 155/105

4:00 to 6:00

Two rope climbs + 5 thrusters, 155/105

Continue adding 2 reps to the thrusters each interval until you are not able.

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Tuesday 140916

I've made some changes to the organization of workouts during the week to better reflect the overall volume of exercises and recovery. Nothing changed today from yesterday but you will see that I took Wednesday's gymnastic work and moved it to Thursday as well as the push jerk work. Hopefully, this will help better spread things out. This way, we can condition on Wednesdays and with all the other stuff we have to get in, it shouldn't take more than an hour.

Power Clean - 5 sets of 3 @ 75%, rest 90 seconds b/w

Overhead Squat - 5 sets of 3 @ 75%, rest 2 min b/w

3 sets, no rest:

20 glute ham sit ups

5 Good mornings (at least 135/95 if not much heavier)

5 calories on rower as fast as possible

5 calories on rower very slow

10 rounds

Really push it on the sprints and try to get 1 stroke per calorie but on the slow calories, take 3-4 strokes to reach a calorie.

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Monday 140915

3-position snatch (floor, below knee, above knee) - 60%, 65%, 70%, 75% x 3 sets, rest as needed between sets

Back Squat - 5 sets of 5 at 75%, rest 3 min b/w

Push Press - 5 sets of 5 at 75%, rest 2 min b/w

Chest 2 Bar Pull ups

A) x 16 reps

B) x 13 reps

C) x 9 reps

super set w/

Handstand Push ups

A) x 22 reps

B) x 18 reps

C) x 12 reps

If you chose A) last week, you must stay with A) this week. All sets must be unbroken for them to count. You can interchange between strict and kipping on hspu while still on the wall.

Pull ups, rest 1 minute, hspu, rest 1 minute x 5 sets

For those that need to, either choose a D) option of 3-5 reps but also realize that you can use an orange band to help with the higher volume kipping c2b and teaching mechanics needed.

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Saturday 140913

Full Snatch - 60%x2, 70%x2, 80%x2, heavy single

Rest as needed b/w

Full Clean and Jerk - 60%x2+1, 70%x2+1, 80%x2+1, heavy single

Rest as needed b/w

Back Squat - 5 sets of 3 at 75%, rest 3 min b/w

Straight Legged Dead-lifts - 3 sets of 5, rest 1.5-2 min b/w

Team Conditioning

Two rounds for time of:

30-inch box jumps, 20 reps

15 ring dips

24-inch box jumps, 30 reps

10 bar muscle ups

20-inch box jumps, 40 reps

5 ring muscle-ups

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Thursday 140911

If you'd rather take Thursdays as a rest day and do today's work on Friday, please feel free to make that decision. Do keep in mind that we will workout hard and long (that's what she said) on Saturday.

Get that rowing conditioning in as it is important that we keep feeding that metabolic engine to some degree.

Power Snatch - 5 sets of 3 at 70%, rest 90 seconds b/w

Snatch Push Press + Overhead Squat

5 sets of 5 snatch push press + 1 OHS at 70% (of snatch or ohs), rest 2 minutes b/w

5 sets, no rest:

10 strict toes to bar (straight legged only)

10 weighted russian twists, 35#/25# plate (feet off ground)

Fifteen rounds, each for time, of:

Sprint Row 100 meters

Rest 1 minute

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Wednesday 140910

3 position cleans (floor, below knee, above knee) + 1 jerk - 60%, 65%, 70% x 4 sets, rest as needed b/w sets

This is three squat cleans + 1 jerk at 60%, 3+1 at 65%, and 4 sets of 3+1 at 70%.

Push Jerk - 5 sets of 3 at 60% (of split jerk), rest 2 min b/w

Front Squat - 5 sets of 3 at 70%, rest 2-3 min b/w

Pistols, alternating

A) x 20 reps (10 each)

B) x 14 reps (7 each)

C) x 10 reps (5 each)

super set w/

Ring or Bar Muscle ups

A) x 6 reps

B) x 4 reps

C) x 1-2 reps

Choose a, b, or c from pistols and a, b, or c from muscle ups and stick with for duration of 8 weeks. You will be progressed accordingly. For pistols, heels must stay down so choose accordingly.

For gymnastics, do a set of unbroken pistols, rest 1 minute, a set of unbroken muscle ups, rest 1 minute x 5 sets.

Do not come off the rings/bar or the set is nullified. For pistols, choose to do assisted if needed or weighted, if needed.

Conditioning will be released tomorrow evening.

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Tuesday 140909

Great first day. Remember to stay on top of smashing muscles and mobilizing joints. It's always a race. Which will happen first, getting all the gainz or getting hurt? Sometimes, it's out of our control but most often, it is completely within our control. Stay on top of warming up, cooling down, and recovery work. Remember, mobility work is not warming up. Warming up is dynamic in nature and should mimic the day's prescribed work, both generally and specifically.

Power Clean - 5 sets of 3 at 70%, rest 90 seconds b/w

Overhead Squats - 5 sets of 3 at 70%, rest 2 min b/w

5 sets, no rest:

10-15 glute ham sit ups

10-12 superman rocks

Fifteen rounds, each for time of:

Sprint 100 meters

Walk 100 meters

Really push it on the sprints. If possible, start to finish line should be a straight line and flat. A track is optimal. Walk slow to ensure that you are close to full speed on sprints.

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Monday 140908

The start of new competitor programming. This programming is 8 weeks long. We will minimize your conditioning in favor of speed, strength, power, and gymnastics prowess.

If you cannot complete these workouts, stick to class programming. Quintin does a fantastic job and you will still improve. I'm only removing conditioning in order to maximize the above traits.

If you follow this programming, you are expected not to condition on Mondays, Tuesdays, Thursdays, Fridays, or Sundays. There is running/rowing on Tuesdays and Thursdays and there will be team conditioning on Wednesdays and Saturdays. The rest of the days, just lift hard and recover. It's only 8 weeks. You'll be alright.

A. 3 - position snatch (floor, below knee, above knee) - 60%, 65%, 70% x 4 sets, rest as needed between sets

This is 3 snatches, 1 from each position, at 60%, rest, same at 65%, rest, and finally same for 4 sets at 70%, resting between each set.

B. Back Squat - 5 sets of 5 at 70%, rest 3 minute b/w

C. Push Press - 5 sets of 5 at 70%, rest 2-2.5 min b/w

D1. Chest to Bar Pull ups

A) x 15 reps

B) x 11 reps

C) x 7 reps

super set w/

D2. Handstand Push ups

A) x 20 reps

B) x 16 reps

C) x 10 reps

Choose a, b, or c from pull ups and a, b, or c from hspu and stick with for duration of 8 weeks. You will be progressed accordingly.

For gymnastics, do a set of unbroken pull ups, rest 1 minute, a set of unbroken hspu, rest 1 minute x 5 sets

Do not come off the bar or the set is nullified. For hspu, choose to do strict or kipping and/or use c rep scheme and work every week with a small deficit. Make it work for your needs but stay consistent from week to week.

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