Monday June 1, 2015

A) Front rack Lunge 5x5 

5-10lbs heavier then last week 

B) 5x3 position snatch 

(Below knee, above knee, high hang) 

Use straps 

C) Snatch pull

10 min Emom 1 rep @100% of 1RM focus on positions. Not just standing the bar up. 

D) 7 rounds 

6 strict hspu 

8 wallball 

10 power snatch 95/65lbs 

Rest 1:30 between rounds 

Accessory work 

E1) pendlay row supine grip 3x8

E2) GHD back extensions with a barbell 45/35lbs 3x6-8 (2011)

Saturday May 30, 2015

A) 10 min Emom

1 power clean + jerk 205/135lbs

8 wallballs 

Not alternating 

B) 10 min Emom

4 power snatch 135/95lbs

4 thrusters 135/95lbs

Alternating 

C) 10 min Emom 

10 kb swing 55/35 lbs

Cannot drop bell during rest. Aka hold on for 10mins

Dropped bell = 5 burpees

Friday May 29, 2015

A) 5x3 Overhead Squat 3301 Heavier than last week

B) New bench cycle

Week 1

Close-Grip Bench Press *

Set 1 – 5 reps @ 50% * 

Set 2 – 5 reps @ 60% *

Set 3 – 5 reps @ 70% * 

Set 4 – 3 reps @ 85-90% * 

Set 5 – 3 reps @ 85-90% * 

Set 6 – 3 reps @ 85-90% * 

Set 7 – 10 reps @ 55-65%

C) 5 rounds 

5 toe to bar + 5 pull-ups + 5 chest to bars (Unbroken)

30 double unders 

20 cal row 

Rest 1:1

Accessory work 

5 rounds alternating 

D1) weighted Ring Dip 5-6 reps (2111) 

D2) weighted pull-ups (supinated) 5-6 reps 

Wednesday May 27, 2015

A) Romanian Deadlifts Snatch Grip 5x 3 Reps Go Heavy and slow 

B) starting at 95/65lbs EMOM add 10/5lbs 

start with Strict Press then continue with Push Press then Push Jerk when the weight can no longer be lifted

C) optional Class Wod

D) Chinese plank 4x30on 30off / side. First set without weight. Remaining 3 sets with weight 

Tuesday May 26, 2015

A) 20 mins to max clean and jerk. 

 

B) High hang power cleans rest 90 sec between sets

B1)10@135/95

B2) 10@ 155/105

B3) 10@175/115

B4) 10@185/125

Focus in speed and efficiency. 

On the lighter weights try to be as upright as possible. Focus on bouncing the bar from the high hang position. You will need to bend yours knees more and your hips less. Watch this video https://instagram.com/p/2l6Kg7svOy/

As the weights get heavier, adjust your hang position as needed. Goal is all sets UB and fast. 

RECORD ALL TIMES INDIVIDUALLY (B1/B2/B3/B4)

C) 5 rounds 

400m run 

21 chest to bar pull-ups 

Rest 3 mins between rounds 

Monday May 25, 2015

A)5x5 heavy front rack lunge

B) 10 min Build to a heavy snatch 

C) 10min EMOM snatch 1 rep 80-90% of today's 1RM

D) EMOM 15mins 

5-7 M-UPS

12 KBS 32/24KG

20 Sec  free standing Handstand Hold

Saturday may 23, 2015

A) spend 20 mins working on a weakness. 

B) Regionals Even 2 “Tommy V” For time: 

21 Thrusters (115/85 lbs) 

12 Rope Climbs (15′) 

15 Thrusters 

9 Rope Climbs 

9 Thrusters

 6 Rope Climbs