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.
B.
For time:
100 C2B Pull ups
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Saturday 141227
A.
Snatch - EMOM for 7 minutes
Start at 65% and build from there.
B.
Clean + 2 Jerks - EMOM for 7 minutes
Start at 65% of CnJ and build from there.
C.
Front Squat
75% x 5
85% x 3
95% x 1+
Complete on a 2.5-3 min clock.
D.
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.
E.
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
A.
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
A.
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.
B.
Front Squat - 3x3
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3+ reps @ 90%
C.
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
A.
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.
B.
AMRAP in 3 minutes of:
100 Air Squats
Row, max meters
Rest 90 seconds. Repeat for 4 cycles.
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Tuesday 141216
A.
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.
B.
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
A.
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.
B.
Class snatches should be from the hang. Above the knee.
C.
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.)
D.
For time:
30 Strict HSPU
30 T2B
30 Strict HSPU
Saturday 141213
A.
EMOM for 10 minutes:
3 Hang Power Snatch, 165/115
Front Squat
5 @ 65%
5 @ 75%
5+ @ 85%
C.
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
A.
For time:
50 Double Unders7 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.
B.
EMOM for 5 min.
2 Hang Power Clean (above knee)
Start at 75% of best power clean and go up each minute.
C.
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
A.
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.
B.
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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