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Snatch - 75% x 2, 80% x 2, 85% x 1 x 3, complete on a 90 second clock
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Clean n Jerk - 75% x 1, 80% x 1, 85% x 1, complete on a 90 second clock
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Back Squat - 75% x 3, 80 x 2, 85% x 2 x 2, complete on a 2-3 min clock
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Conditioning
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Five rounds for time of:
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20 Chest to Bar Pull ups
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25 Handstand Push ups
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30 Toes to Bar
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35 Pistols, alternating
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Rest 3 minutes b/w rounds
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Power Snatch - 70% x 2, 75% x 2, 80% x 1, 85% x 1 x 3
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Complete on a 90 second clock.
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Power Clean + Push Jerk - 75% x 1+1, 80% x 1+1, 85% x 1+1, 1+1RM, rest as needed between sets
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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.
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I recommend doing only the lifting and calling it a day.
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Next week we taper which works great for those competing in
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Des Moines.
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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
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Front Squat - 70% x 2, 75% x 2, 80% x 2, 85% x 2, 2RM
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Rest as needed between sets
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For time:
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30 box jumps, 30/26 inch box
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30 bar muscle ups
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30 kettlebell swings, 2/1.5 pood
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30 walking lunges with 95/65
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30 knees-to-elbows
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30 push presses, 95/65
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30 good mornings,95/65
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30 wall ball shots, 20/14 ball to 11-foot target
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30 burpees
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30 triple-unders
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Scale muscle ups to c2b pull ups and triple unders to 100 double unders
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Elbows must touch elbows and not triceps. That does not count.
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Make sure you have someone watch you to ensure the elbows are actually being touched.
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Power Snatch - 70% x 3, 75% x 2, 80% x 1, 85% x 1, 1RM
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Rest as needed between sets
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Power Clean + Power Jerk - 75% x 1 x 2, 80% x 1 x 3
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Complete on a 90 second clock.
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Overhead Squat - 70% x 2, 75% x 2, 80% x 1, 85% x 1, 1RM
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Rest as needed between sets
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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
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want to know what you 1RM Power Snatch and Overhead Squat.
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This is an important week. Should be to you, anyway.
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“Grace”
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Snatch - 60% x 3, 65% x 3, 70% x 2, 75% x 2, 80% x 2, 2RM
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Rest as needed between sets
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Back Squat - 70% x 3, 75% x 3, 80% x 3, 3RM
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Rest as needed between sets
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Push Press - 70% x 3, 75% x 3, 80% x 2, 85% x 1, 1RM
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Rest as needed between sets
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Gymnastics
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For least amount of sets:
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100 Chest 2 Bar Pull ups
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100 Handstand Push ups (level)
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Go back and forth between the two movements as desired but
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your score is least amount of sets. Every time you come off the bar or come off the wall, record a set.
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Power Snatch - 70% x 2, 75% x 2, 80% x 1 x 2, 85% x 1 x 2, complete on a 90 second clock
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Power Clean + Push Jerk - 75% x 2 x 2, 80% x 2 x 2, complete on a 2 min clock
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Muscle ups
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A) x12, x10, x8, x6, x6
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B) x10, x8, x6, x4, x4
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C) x5, x4, x3, x2, x2
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Pistols
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A) x21, x15, x9, x6, x6
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B) x15, x12, x9, x6, x6
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C) x10, x8, x6, x4, x4
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Unbroken if at all possible. Pistols are alternating but move quickly.
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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.
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Conditioning
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How many 240 meter rows can you finish in 50 seconds or less with rest of only 50 seconds between efforts?
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See if you can make it to 10 rounds. If so, stop there. If rowing is not your forte, shoot for 220 meters.
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Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 2+1, 75% x 2+1, 80% x 2+1 x 3
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Rest as needed between sets
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Front Squat - 70% x 2, 75% x 2, 80% x 2, 85% x 2 x 3, complete on a 2.5 min clock
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SLDL - 3x5, heavier than Saturday
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Conditioning
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Part A
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AMRAP in 3.5 minutes of:
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3 CnJ’s, 135/95
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3 T2B
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6 CnJ’s, 135/95
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6 T2B, etc., etc.
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Rest 2 minutes. After rest period, pick up right where you left off.
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Part B
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AMRAP in 20 minutes of:
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Odd Minutes: 5 Kettlebell Swings, 2.25/1.75 pood + 10 Dead-lifts, 115/75
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Even Minutes: 15 Box Jumps, 24”/20” (games style jumps)
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Power Snatch - 70% x 3, 75% x 3, 80% x 2 x 2, 85% x 2 x 2, complete on a 2 min clock
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Power Clean + Push Jerk - 75% x 1 x 3, 80% x 1 x 2, complete on a 90 sec clock
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Overhead Squat - 80% x 2 x 2, 85% x 2 x 3, complete on a 2 min clock
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Four rounds, no rest
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5 Good mornings, heavier than last week
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25 Glute Ham Sit ups
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Three rounds, each for time of:
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50 Push ups (35 for ladies)
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50 Unbroken Double Unders
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Rest 3 minutes b/w rounds.
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Snatch - 60% x 3, 65% x 3, 70% x 2, 75% x 2, 80% x 2 x 3, rest as needed b/w sets
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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
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Push Press - 70% x 5, 75% x 5, 80% x 3, 85% x 3 x 2, complete on a 2 min clock
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Take up the weight in the last sets if you’re feeling good. Don’t push to a max.
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Gymnastics
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Every 90 seconds, start a new set, alternating movements
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C2B Pull ups
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A) x21, x18, x15, x12, x12
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B) x15, x12, x9, x6, x6
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C) x10, x8, x6, x4, x4
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Handstand Push ups
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A) x21, x18, x15, x12, x12
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B) x15, x12, x9, x6, x6
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C) x10, x8, x6, x4, x4
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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.
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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.
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Power Snatch - 70% x 2, 75% x 2, 80% x 1 x 4,
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Complete on a 90 second clock
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Power Clean + Push Jerk - 75% x 2 x 5
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Complete on a 2 minute clock
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Muscle ups
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A) x12, x10, x8, x6, x4
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B) x10, x8, x6, x4, x2
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C) x5, x4, x3, x2, x1
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Pistols
|
A) x21, x15, x9, x6, x3
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B) x15, x12, x9, x6, x3
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C) x10, x8, x6, x4, x2
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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
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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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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
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3 Single Sided Bar Facing Burpees
|
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
|
|
A. Snatch - 60% x 3, 65% x 3, 70% x 2, 75% x 2 x 4, rest as needed b/w sets
|
|
|
|
B. Back Squat - 70% x 3, 75% x 3 x 4, Complete on at least a 3 minute clock
|
|
|
|
C. Push Press - 70% x 5, 75% x 5, 80% x 3 x 3, complete on at least a 2 minute clock
|
|
|
|
EMOM for 10 minutes
|
|
Odd Minutes
|
|
D1. Chest 2 Bar Pull ups
|
|
A) x21, x18, x15, x12, x9
|
|
B) x15, x12, x9, x6, x3
|
|
C) x10, x8, x6, x4, x2
|
|
Even Minutes
|
|
D2. Handstand Push ups
|
|
A) x27, x24, x21, x18, x15
|
|
B) x21, x18, x15, x12, x9
|
|
C) x15, x12, x9, x6, x3
|
|
|
|
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. Three or more only.
|
|
For hspu, start with strict, stay on the wall and finish with kipping if
|
|
necessary. Those with strict hspu should start working with a 2” deficit from here on out.
|
|
Power Snatch + Overhead Squat - 70% (of power snatch) x 2+1 x 5, complete on a 90 second clock
|
|
|
|
Strict Press - 60% x 5, 70% x 5, 80% x 5+
|
|
|
|
Spend 5 minutes playing around with weighted pistols if you have pistols or unweighted pistols if you don’t have them. Do not spend more than 5 minutes working them.
|
|
|
|
Spend 5 minutes playing with weighted ring or bar muscle ups if you have them or unweighted ring or bar muscle ups if you don’t have them. Do not spend more than 5 minutes working them.
|
|
|
|
100 Double Unders Unbroken. If broken even at 99, you must start over. You get 5 attempts. If 100 is out of the question, shoot for 75, 50, or even 30.
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