October 1, 2014

A.

Snatch Balance

Build to a max for the day

75% x 3 x 4 (of max for the day)

B.

Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps (keep it fast)

C.

For Time:

“Flight Simulator”

 5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

September 30, 2014

A.

Power Clean & Jerk

75% x 1 x 5 

80% x 1 x 3

90% x 1 x 1

 

B.

Five sets of:

Seated Box Jump x 3 reps

-rest 60 seconds

Double KB Swing x 5 reps

C.

For Time:

30 Muscle Ups

rest 5 minutes...

2k Row @ 95%

September 29, 2014

A.

Every minute, on the minute for 12 minutes:

Snatch x 1 rep

B.

Find a 1rm Back Squat

C.

4 Rounds for time of:

400m Run

50 Squats

September 26, 2014

A.

Front Squat

Build to a heavy single

B.

Jerk

Build to a heavy single

C.

For Time:

5 rounds for time of:
10 strict handstand push-ups
20 GHD sit-ups

September 24, 2014

A.

Overhead Squat 

5-3-3-2-2-1

B.

4 x 800m

rest 4 min

C.

Three sets of:
Bent-Over Barbell Row x 6-8 reps @ 2111
(note the tempo, pause at the top position for a full second)
Rest as needed
Chinese Plank x 60 seconds each (face up/face down)
Rest as needed

September 23, 2014

A.

Every minute on the minute, for 8 minutes:

3 Muscle Ups + 3 Dips

B.

Clean & Jerk

70% x 2

75% x 2

80% x 1

85% x 1
 

C.

Clean Pull

90% x 2

95% x 2

100% x 2

D.

For time:
Row 40 Calories
50 Alternating Pistols
30 Toes to Bar
10 Bar Muscle-Ups

September 22, 2014

A.

Snatch

70% x 2

75% x 2

80% x 1

85% x 1
 

B.

Pause Back Squat

75% x 2

80% x 2

85% x 1

C.

Five rounds for time of:
2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

If you are competing this weekend, I suggest doing work on Mon and Tues. Wed will be a light aerobic day. Thurs and Fri you will more than likely be traveling or preparing for the weekend.

September 19, 2014

A.

Front Squat

85% x 2 x 2

90% x 1 x 2

B.

Push Press + Push Jerk (1+1) x 5

C.

Five rounds for time of:

6 Squat Snatches (135lbs/95lbs)

12 Overhead Walking Lunges (135lbs/95lbs)
24 Double Unders

September 17, 2014

A.

15 min to establish a 1rm Deadlift

B.

Good Mornings x 3 x 3 

C.

Every 5 minutes, for 30 minutes:
Run 400 Meters
15 Chest to Bar Pull-Ups

September 16, 2014

A.

Every minute on the minute for 11 minutes

2 Muscle Ups + 2 Ring Dips

B.

Clean

80% x 1 x 2

85% x 1 x 3

C.

Clean Pull

100% (of clean) x 3 x 2

105% x 2 x 2

D.

5 rounds for time:

10 Russian KB Swings (70lbs/53lbs)

10 Handstand Push Ups 

*If Kipping is easy for you, go from a small deficit. 

September 15, 2014

A.

Snatch

80% x 1 x 2

85% x 1 x 3
 

B.

Snatch Pull

100% (of snatch) x 3 x 2

105% x 2 x 2
 

C.

Pause Back Squat

75% x 3 x 2

80% x 2 x 2

D.

For time:
Row 2000 Meters
30 Burpees Over the Concept 2
(two-foot jump, two-foot land)
15 Hang Cleans (185/125 lbs)

September 12, 2014

A.

Front Squat

85% x 2 x 4

B.

Push Press

75% x 5

80% x 5 x 2

C.

Row 1k

-rest 5 min

then...

75 Toes to Bar

*3 burpees every time you come off the bar

September 10, 2014

A.

Deadlift

5 x 75%

3 x 85%

1+ x 95%

B.

SLDL x 3 x 5

C.

6 sets:
5 burpee box jump
6 Kettle Bell Swings (2pd/1.5pd)
10 Calories on AirDyne

rest walk 2:00

September 9, 2014

A.

Every minute on the minute, for 10 Minutes:

2 Muscle Ups + 2 Dips

B.

Jerk

Build to a heavy single in 6 attempts

then...

Every minute on the minute for 8 minutes:

Jerk x 1 rep @ 75%

C.

Clean

80% x 2 x 2

80% x 1 x 3 

D.

3 sets for times:

25 Chest to Bar Pull Ups

25 DB Push Press (50lbs/35lbs)

-rest 3 minutes

September 8, 2014

A.

Snatch 

80% x 2 x 2

80% x 1 x 3
 

B.

Snatch Pull

95% x 3 x 2

100% x 3 x 2
 

C.

Pause Back Squat

75% x 3 x 5

D.

3 cycles of:

With a 5 min Clock

400m Run

then w/ remaining time...

Max Cals on Erg

September 5, 2014

A.

Front Squat - 80% x 3 x 5

B.

Push Press - 75% x 5

C.

As many rounds and reps in 9 minutes of:

1 Muscle Up

25 Double Unders

3 Hang Power Cleans (185lbs/125lbs)

25 Double Unders

5 Handstand Push Ups

Few things team

If you are competing, with a team, in Sacramento, in October, I HIGHLY suggest you take some extra time and practice Freestanding HSPU, L-Sit to HSPU on parallettes, and also some Wtd. Pistol Squats. I won't be programming them into the regular scheduled work because those are specialty movements that I do not want to program in just yet.

I was asked earlier and here again are some upcoming competitions that I know of in the general area:

• Vegas Fit Wars (no info yet)
• Retro Games
• Fitness Elevated (no info yet)
• Summer Strength Challenge

 As I hear of more I will keep you guys in the loop.

I am supremely proud of everyone and your efforts in training and competing. When I see you fail, I don't see a look of disappointment. I see a look of desire. The desire to get better. I can't tell you how much that means to me as a coach. It makes coming into the gym every morning or afternoon, that much more desirable. Keep working hard. And always remember... 
"Full Effort. Full Victory."

September 3, 2014

A.

Deadlift

3 x 70%

3 x 80%

3+ x 90%

B.

Good Morning x 3 x 5

C.

3 rounds for time:

25 Pull Ups

3 Overhead Squats (185/125)

 

September 2, 2014

A.

Every minute, on the minute, for 12 minutes:

1 Muscle Up + 3 Dips

B.

Jerk

heavy single

80% of HS x 1 x 3

C. 

Pause Back Squat

70% x 4 x 5

D.

As many rounds and reps as possible in 12 minutes:

12 Wall Ball Shots (30/20lbs)

12 Burpee