New website

New website team.

https://blackirongymnvcompprogram.wordpress.com/

April 24, 2014

A.

Snatch Push Press + Overhead Squat

70% (of snatch) x 5+1

75% x 5+1

78% x 5+1 

B.

Power Clean

70%x 3

75% x 3

78% x 3 x 2

C.

5 sets for time of:

400m Run

10 Handstand Push Ups

10 Chest to Bar Pull Ups

April 22, 2014

A.

Front Squat

70% x 4

75% x 4

78% x 4

B.

Good Morning - 3x5 

C.

Every 5 minutes, for 30 minutes (6 sets)

500m Row

15 Kettlebell Swings (53lbs/35lbs)

15 Toes to Bar

April 21, 2015

A.

Clean & Jerk

60% x 3+1

65% x 3+1

70% x 3+1

75% x 3+1

80% x 3+1

B.

Clean Pull - 100% (of clean) x 3 x 4 

C.

Push Press 

70% x 5

75% x 5

78% x 5

D.

"Air Elizabeth"

For Time:

21-15-9

Power Clean (135lbs/95lbs)

Ring Dips

*Must Muscle up into the rings and begin your ring dips at extension. Yes, that means your MU doesn't count.

Sorry not sorry

April 20, 2015

A.

Snatch - 60%x3, 65%x3, 70%x3, 75%x3, 80% x 3

B.

Snatch Pull - 100% (of sn) x 3 x 4 

C.

Back Squat - 70% x 6, 75% x 6, 78% x 6 

D.

As many rounds and reps as possible in 12 minutes of:

15 Box Jumps (24"20")

10 Pistol Squats

5 Burpees

April 17, 2015

A.

Snatch Push Press + OHS - 75% (of sn) x 5+1 x 5

B.

Power Clean - 75% x 3 x 5 

C.

For Time:

50 Double Unders

50 Thrusters (45lbs/35lbs)

50 Double Unders

50 Thrusters (45lbs/35lbs

50 Double Unders

April 15, 2015

A.

Front Squat

75% x 4 x 5

B.

Good Morning

3x5 

C.

As many rounds and reps as possible in 12 minutes:

10 Strict Handstand Push Ups

5 Power Cleans (205lbs/135lbs)

10 Strict Ring Dips

April 14, 2015

A.

Clean & Jerk

60% x 3+1

65% x 3+1

70% x 3+1

75% x 3+1 x 3

B.

Clean Pull - 95% (of clean) x 3 x 4 

C.

Push Press - 75% x 5 x 5

D.

Three rounds for time of:

20 Box Jump Overs (30"/24")

20 Chest to Bar Pull Ups

April 13, 2015

A.

Snatch - 60%x3, 65%x3, 70%x3, 75%x3x3 

B.

Snatch Pull - 95% (of sn) x 3 x 4

C.

Back Squat - 75% x 6 x 5 

D.

2 sets of:

1000m Row

25 Burpees over the erg

-rest as needed

April 10, 2015

A.

Snatch Push Press + OHS

70% (of sn) x 5+1 x 5 

B.

Power Clean

70% x 3 x 5 

C.

4 sets of:

2:00 Max Double Unders

10 Chest to Bar Pull Ups

10 Shoulder to Overhead (135lbs/95lbs)

rest 2 minutes

D.

10 min cool down row

April 8, 2015

A.

Front Squat @ 70% x 4 x 5

B.

Good Morning 

3x5

B.

5 Rounds for times

14 Thrusters (95lbs/65lbs)

7 Burpee Pull-Ups

April 7, 2015

A.

Clean & Jerk

60% x 3+1

65% x 3+1

70% x 3+1 x 4 

B.

Clean Pull - 90% x 3 x 4 

C.

Push Press - 70% x 5 x 5  

D.

As many rounds and reps as possible in 20 minutes of:

20 Air Squats

10 Kettlebell Swings (70lbs/53lbs)

5 Handstand Push Ups

April 6, 2015

Alright guys, on to prep for the 2015 season.
 

A.

Snatch

60%x3

65%x3

70%x3x4 

B.

Snatch Pull

90% (of sn) x 3 x 4
 

C.

Back Squat

70% x 6 x 5 

D.

3 sets of:

20 Banded Good Mornings

10 Burpee Box Jump Overs (30"/24")

rest as needed (make it fast)

E.

10 x 30 sec AirDyne Sprint 

-rest 30

Decompression week

No programming for a week. I believe a decompression period is well deserved. Don't what you want. Be active. Play sports. Learn new things. Ride a bike. You can still come in and train, but don't put expectations on yourself. Don't even look at a clock. I don't want that.

I do however want you to do some reflecting over the course of the week.

A.

I want you to reflect on the good from this season. That could be anything from memories to lifts to events, etc. 

B.

I want you to reflect on what you think you could have done better over the course of this season. 

C.

I want you to come up with some goals for this next season.

C 1 - Short Term (1-3 months)

I want you to list a minimum of 3 short term goals. Short term goals are things that can be attended to and fixed in a very short amount of time. 

C 2 - Long Term (3+)

I want you to list a minimum of 3 long term goals. These goals are going to be a focus for you, over the next 8-10 months for next season.

Lastly, I want you to post your goals. Not just on here but somehwere visible to you.

Somewhere you will see them everyday. Somewhere that when you look at it, you are reminded that you have a specific mission in mind.

MArch 27, 2015

Here it is squad, last open workout of the 2015 season and it's a doozy!

Friday Squad:

A.

15.5

B.

Drink a beer (or soda) and cheers to a great season team!

Saturday Squad:

A.

2 x 2 min AMRAP

20 Cal Row

20 Thrusters (95lbs/65lbs)

-rest til recovered

B.

15 min Bike/Row

March 25, 2015

A.

5 sets of:

Deficit Deadlift (2") x 6-8 reps

*build in load per set

B.

6 set of:

Chinese Row x 3 reps

C.

Power "Amanda"

For Time:

9-7-5

Muscle Up 

Power Snatch (13lbs/95lbs)

*Snatches have to be UB

D.

10 x :30 AirDyne Sprints

- 1:2 Work:Rest

March 24, 2015

A.

Build to a heavy Seated Barbell Press x 4 reps

*6 sets. Stop if you fail to reach 4 reps

then...

3 sets of 2 reps at your highest successful lift

B.

3 sets of:

8 Squat Clean Thrusters (165/105)

1:00 Bike for Calories

-rest 2 minutes

C.

3 sets of:

8 Deadlifts (185/125)

10 Front Rack Walking Lunges (185/125)

1:00 Row for Meters

-rest 3 minutes

March 23, 2015

A.

Every 2 minutes, for 20 minutes (10 sets):

Snatch x 1 rep

B.

5 sets of:

Behind The Neck Jerk x 3 reps

C.

For time:

50 Cal Row

50 Thrusters (75lbs/45lbs)

50 Burpee Box Jumps

30 Cal Row

30 Thrusters (115lbs/75lbs)

30 Burpee Box Jumps

10 Cal Row

10 Thrusters (135lbs/95lbs)

10 Burpee Box Jumps

March 20, 2015

Here it is guys. First open workout with HSPU. Lets kick butt again this week.

Friday Group:

A.

15.4

B.

10 x :30 on/:30 off AirDyne for max cals

C.

3 sets of:

Bradford Press x 10 reps

rest 60 secs 

Chinese Plank x 60 secs

rest 2 minutes

D.

4 Rounds of:

10 Toes to Bar

15 GHD Sit Ups

20 Ab Mat Sit Ups

Saturday Group:

A.

Perform 2 x 2 min AMRAP of 15.4 at 70%

- rest as needed b/t sets

B.

Mobilize shoulders. A LOT.

C.

15 min Bike or Row

March 18, 2015

A.

5 sets of:

Front Squat + Jerk (1+1)

B.

Every minute on the minute, for 20 minutes:

Odd - Run 200m

Even - 5 Snatches (135lbs/95lbs)

C.

Every 2 minutes, for 10 minutes:

50 Double Unders

10 Two Arm KB Overhead Squats (53/35)

5 Bar Muscle Ups

March 17, 2015

A.

In 8 total attempts:

Find a max power clean 

B.

2 sets of:

Max reps touch and go clean (75% of A)

-rest as needed

C.

3 sets of:

20 Cal Row

20 Toes to Bar

20 Handstand Push Ups

-rest 2 minutes

D.

As many Rounds and Reps as possible in 8 minutes:

20 Box Jumps (24/20)

20 Shoulder to Overhead (95/65)

15 Box Jumps

15 Shoulder to Overhead (135/95)

10 Box Jumps

10 Shoulder to Overhead (175/135)

5 Box Jumps

Max Reps Shoulder to Overhead (205/135)

March 16, 2015

A.

5 sets of:

Muscle Snatch x 1 rep

B.

6 sets of:

2 Position Snatch (Mid thigh and Ground)

C.

4 sets of:

Back Squat x 3 reps

D.

For Time:

40 Burpees (to 6" target)

30 Deadlifts (185lbs/125lbs)

30 Burpees

20 Deadlifts (255lbs/170lbs)

20 Burpees

10 Deadlifts (315lbs/205lbs)

March 13, 2015

I feel like Nostradamus for the second week in a row now. You guys should be mentally prepared for this one again.

I have nothing more to say other than the famous words a Mr. Josh Bridges once said...

"Don't be a p*ssy and man up"

Friday Group:

A.

15.3

B.

Every 90 seconds, for 12 minutes (8 sets):

Push Jerk + Split Jerk

C.

Easy 15 min Row/Bike/Run/Swim

Saturday Group:

A.

2 sets of:

5/3 Muscle Ups 

20 Wall Ball Shots

50 Double Unders

-rest as needed

*please keep note of how fast each movement takes you

B.

Easy 15 min Row/Bike

C.

Mobilize for Tomorrow

March 11, 2015

A.

10 Minutes to establish a Front Squat Max

*taken from the ground

B.

4 set, for times of:

5 Hang Cleans (135lbs/95lbs)

10 Bar Over Burpees

-rest 90 seconds

C.

Every 4 minutes, for 20 minutes (5 sets)

400m Run

15 Double KB Swings (55lbs/35lbs)

5 KB Thrusters

March 10, 2015

A.

Build to a technique 3rm Split Snatch 

B.

3 rounds of:

8 Snatches (155/100lbs)

2:00 max row for calories

Rest 2 minutes 

Rest 5 minutes

2 rounds of:

8 Clean Grip Deadlifts 

50 cal bike

Rest 1 minute

Rest 5 minutes

8 minute AMRAP:

5 Burpee Chest to Bar Pullups

10 Toes to Bar

C.

Accumulate 

100 ft of Handstand Walking

50 Roll to Candlesticks

March 9, 2015

A.

Every 90 seconds for 12 minutes (8 sets):

Power Snatch + Snatch

B.

Every 2 minutes, for 10 minutes (5 sets):

Back Squat x 3 reps (80% at the max)

C.

Every 4 minuters, for 12 minutes (3 sets):

50 Wall Ball Shots

30 Double Unders

Max Muscle Ups w/ remainder of the time

March 6, 2015

Friday Group:

A.

15.2

B.

4 sets of:

Back Squat x 3 reps

C.

5 sets of:

Push Press + Push Jerk

D.

15 min row or bike

Saturday Group:

A.

3 sets of:

C2B Pull Up x 5 Reps

OHS x 5 Reps

*Focus on smooth mechanics. Also try diff techniques on the OHS and C2B

B.

10 min easy bike

C.

Mobility

*Focus on hips, lats and forearms

If you did the conditioning from Wed I am not a huge fan of you doing this Friday. I'd rather see you take one more day to let the biceps relax. If you must hit it Friday, warm up long enough to let the arms relax enough.

March 4, 2015

A.

5 sets of:

3 Position Clean
(Hi, Below Knees, floor)

B.

3 sets of:

Clean Grip Deadlift x 5-7 reps

C.

For time:
95/65 pound Overhead squat, 21 reps
42 Chest to Bar Pull-ups
95/65 pound Overhead squat, 15 reps
30 Chest to Bar Pull-ups
95/65 pound Overhead squat, 9 reps
18 Chest to Bar Pull-ups

D.

4 sets of:

2 minute AirDyne

-rest 2 minutes

March 3, 2015

A.

Five Sets of:

Muscle Snatch x 1 rep

B.

Every 90 seconds for 18 minutes (12 sets)

Snatch

Sets 1 - 3 @ 65-70% x 3 reps

Sets 4 - 7 @ 70-75% x 2 reps

Sets 8 - 10 @ 80-85% x 2 reps

Sets 11 - 12 @ 85-90% x 1 rep

C.

5 sets of:

Snatch Pull x 3 reps (heavy)

D.

Three sets, each for times of:

750m Row

12/9 Burpee Muscle Ups

rest 3 minutes

E.

Three sets, not for times of:

Bridge Up x 10 reps

rest 45 seconds

Supine Ring Row x 10 reps

rest 45 seconds

March 2, 2015

Since most (all) of you didn't front squat Friday, I'll replace it for the Back Squats today.

A.

4 sets of:

Front Squat x 3 reps

B.

4 sets of:

Split Jerk x 3 reps

C.

As many rounds and reps as possible, in 12 minutes of:

50 Double Unders

12 Box Jumps (24"/20")

6 Handstand Push Ups

*Don't go overboard on the BJ's but I still want you moving with good mechanics/speed

February 26, 2015

Happy Open Day team. 

15.1 was a huge surprise and we should all be stoked for it! I'm going to write up two different options for doing the open workout. One for Friday and one for Saturday.

Friday group:

A.

15.1

B.

4 sets of:

Front Squat x 3 reps

C.

4 sets of:

Split Jerk x 3 reps

D.

Easy 15-20 min row or bike

Saturday Group:

You will do the same programming Saturday for the Friday group. Your programming for today will differ however

A.

2 sets of:

15 Toes to bar

10 Deadlifts (115lbs/75lbs)

5 Snatches (115/75lbs)

-Rest til recovered. Focus on efficient movement and keep track of your scores per set.

rest 5 minutes

B.

3 attempts at:

Clean and Jerk (no higher than 70%)

C.

15 minutes easy row or bike

D.

20 minutes mobility. Focus on whatever gave you trouble during your training work

February 25, 2015

A.

4 sets of:

Clean and Jerk x 3 reps

B.

Every 8 minutes, for 32 minutes (4 sets)

1000m Row

30 Wall Ball Shots (20lbs/14lbs)

20 Box Jumps

10 Muscle Ups

C.

Spend 15 minutes mobilizing whatever hurts.

February 24, 2015

A. Five sets of:

Muscle snatch x 1 rep

B. Four sets of:

3 Pos Snatch (Hi, knee, 2" off ground) x 3 reps

C. Five sets of:

Snatch Grip Deadlift x 3-5 reps

D. Every minute on the minute for, 30 minutes:

Min 1: 20/15 cal AD

Min 2: 20 DU

Min 3: 10 Burpees

February 23, 2015

A.

4 sets of:

Back Squat x 3 reps

*Keep the percentages b/t 70%-80%

B.

4 sets of:

Push Press x 3 reps

*Keep the percentages b/t 70%-80%

C.

4 x 2 minute sets of:

Run 200m

then with remainder of the time..

AMRAP

7 Push Press (115lbs/75lbs)

7 Chest to Bar Pull Ups

Rest 2 minutes b/t sets

February 20, 2015

A.

Front Squat

70%x2

75%x2

80%x2

85%x2

2RM

B.

SLDL 3x5

C. CrossFit Games Open 11.2

AMRAP 15 Minutes

9 Deadlifts (155lbs/100lbs)

12 Hand Release Push Ups

15 Box Jumps (24"/20")

February 18, 2015

A.

Every two minutes for, 14 minutes (7 sets):

Clean and Jerk

Set 1 - 60%x3

Set 2 - 65%x3

Set 3 - 70%x2

Set 4 - 75%x2

Set 5 - 80%x2

Set 6 - 85%x1

Set 7 - 87-90%x1 

B.

Clean Pull 

100% (of cln) x 3

105%x3

110%x3x2

C.

As Many Rounds and Reps as Possible in 12 minutes:

30 Snatches (75lbs/45lbs)

30 Double Unders

30 Snatches (135lbs/95lbs)

30 Double Unders

30 Snatches (165lbs/100lbs)

30 Double Unders

As many snatches in the remainder of time at

210lbs/120lbs

D.

2-3 sets of:

GHD Sit Up x 12-15 reps

Rest 90 seconds

GHD Hip Extension x 12-15 reps

Rest 90 seconds

February 17, 2015

A.

Every two minutes for, 14 minutes (7 sets):

Snatch

Set 1 - 60%x3

Set 2 - 65%x3

Set 3 - 70%x2

Set 4 - 75%x2

Set 5 - 80%x2

Set 6 - 85%x1

Set 7 - 87-90%x1

B.

Snatch Pull

100% x 3

105% x 3

110% x 3 x 2

C.

4 sets of:

10 Thrusters (135lbs/95lbs)

1 Minute Max Box Jumps

5 Muscle Ups

rest 3 minutes

D.

5 sets of:

AirDyne x 30 second (HARD)

rest 90 seconds

February 16, 2015

A.

Back Squat

70%x3

75%x3

80%x3

3RM
 

B

Push Press

70%x3

75%x3

80%x2

85%x1

1RM

C.

For Time:

60 Bar Facing Burpees

30 Back Squats (255lbs/175lbs)

20 Bar Muscle Ups

*bar can come from rack

February 13, 2015

A.

Front Squat - 70%x2, 75%x2, 80%x2, 85%x2x3

B.

Rear Leg Elevated Squat - 3x10(each leg)

*hold one kb/db in each arm

C.

5 Rouds for Time:

10 Alternatng DB Snatches (70lbs/50lbs)

200ft Shuttle (50ft increments)

2 Rope Climbs

February 11, 2015

A.

Clean & Jerk 

60%x3+1

65%x3+1

70%x2+1

75%x2+1

80%x2+1 x 3
 

B.

Clean Pull

100% (of cln) x 3 x 2

105% x 2 x 2

C.

For Time:

0-10:00

7 Rounds for time:

10 Chest to bar Pull Ups

10 Burpees 

10:00-20:00

5 Rounds for time:

5 Squat Snatch (155lbs/100lbs)

5 Muscle Ups

20:00-30:00

3 Rounds for time:

3 Clean and Jerks (225lbs/145lbs)

6 Deficit Handstand Push Ups (6"/4")

I understand that some of you may not be able to complete this as RX. That's fine, scale appropriately. 

February 10, 2015

A.

Snatch

60%x3

65%x3

70%x2

75%x2

80%x2x3
 

B.

Snatch Pull

100% (of sn)x3x2

105%x3x2

C.

6 sets of (total of 36 minutes):

60 seconds of Rowing (for max meters)

rest 60 seconds

30 seconds of Handstand push ups

rest 30 seconds

60 seconds of Box Jump Overs

rest 60 seconds

30 seconds of Ring Dips

rest 30 seconds

*please note your scores for each movement.

February 9, 2015

A.

Back Squat

70%x3, 

75%x3

80% x 3 x 3
 

B.

Push Press

70%x5

75%x5

80%x3

85% x 3 x 2

C.

5 sets, for reps of:

6 Snatches (135lbs/95lbs)

1:00 Jump Rope 

1:00 Burpees

rest 2 minutes b/t rounds

D.

Three sets of:

60 seconds of Muscle Ups

rest 90 seconds

*Singles Only

February 6, 2015

A.

Front Squat

70%x2 

75%x2

80%x2x3

B.

Overhead Squat

80% x 2 x 5

C.

Straight Leg Deadlift

3x5

D.

For Time:

50 Bar Facing Burpees

30 Chest to Bar Pull Ups 

10 Front Rack Lunge Complexes (135lbs/95lbs)

(Lunge Right Leg + Lunge Left Leg + Shoulder to Overhead)

*Lunges must also go forward. No stepping backwards*

February 4, 2015

A.

Clean & Jerk

60%x3+1

65%x3+1

70%x2+1

75%x2+1x4
 

B.

Clean Pull

100% (of cln) x 3 x 4

C.

For Time:

30 Snatches (135lbs/95lbs)

30 Clean and Jerks (135lbs/95lbs)

30 Thrusters (135lbs/95lbs)

*Every minute on the minute 3 Box Jump Overs (24"/20")

No accessory work today. Enjoy your workout

February 3, 2015

A.

Snatch

60%x3

65%x3

70%x2

75%x2x4
 

B.

Snatch Pull

100% (of sn) x 3 x 4

C.

6 sets of:

500m Row

rest 1 minutes

250m Row

rest 2 minutes

D.

Chinese Plank x 60 seconds

rest 90 seconds

V-Up x 12-15 reps

rest 90 seconds

February 2, 2015

A.

Back Squat

70%x3

75%x3x4
 

B.

Push Press

70%x5

75%x5

80%x3x3

C.

3 sets of:

10 Squat Cleans Thrusters (135lbs/95lbs)

2:00 Row for Max Meters 

rest 2:00 b/t sets

D.

As many rounds and reps in, 5 minutes of:

5 Chest to Bar Pull Ups

10 Hand Release Push Ups

15 Air Squats

*move quickly but focus on efficient movement

January 30, 2015

A.

Front Squat

70% x 2 x 5
 

B.

Snatch Push Press + Overhead Squat 

70% x 3+1 x 4

C.

For Time:

75 KettleBell Swings (70lbs/53lbs)

50 Wall Ball Shots (30lbs/20lbs)

25 Ground to Overhead (135lbs/95lbs)

rest 5 minutes...

75 Burpees

50 Box Jumps Overs (24"/20")

25 Deadlifts (225lbs/185lbs) a

January 28, 2015

A.

Clean & Jerk

60% x 2+1

65% x 2+1 x 2

70% x 2+1 x 3
 

B.

Clean Pull

90% (of cln) x 2 x 2

95% x 2 x 2

C.

3 Rounds For Time:

21 Chest to Bar Pull Ups

15 Handstand Push Up

9 Squat Snatches (135/95)

*12 minute time cap

January 27, 2015

A.

Every 90 seconds for, 15 minutes (10 sets):

Snatch

Minutes 1-3 - 60%-70% x 2 reps

Minutes 4-6 - 70%-80% x 2 reps

Minutes 7-10 - 80%-85% x 1 rep
 

B.

Snatch Pull

90% (of sn) x 2 x 2

95% x 2 x 2

C.

Run 3:00

Sprint :30

Run 2:00

Sprint :45

Run 1:00

Sprint 1:00

Rest 5 min and then repeat

D.

3 sets of:

Roll to Candlestick x 10 reps

Arch to Hollow on Rings x 5 reps

January 26, 2015

A.

Back Squat - 70% x 3 x 5
 

B.

Push Press - 70% x 3 x 3

C.

Every minute on the minute, for 9 minutes:

Power Clean + Power Jerks (1+2) @ 225/145lbs

D.

4 rounds for time of:

10 Squat Cleans (155/105)

50 Double Unders

6 Muscle Ups

January 23, 2015

A.

Front Squat

70% x 3

75% x 3

80% x 3 x 2

B.

Snatch Push Press + Overhead Squat

70% (of sn or ohs) x 5+1

75% x 5+1

80% x 5+1

C.

Good Morning - 3x5

D.

For Time:

50 Burpees to 6” target

40 Shoulder to Overhead (95lbs/65lbs)

30 Burpees to 6” target

20 Shoulder to Overhead (135lbs/95lbs)

10 Burpees to 6” target

  5 Shoulder to Overhead (185lbs/125lbs)

January 21, 2015

A.

Every 2 minutes, for 12 minutes (6 sets):

3-Position Clean (floor, below knee, above knee) + Jerk

Set 1 - 60%

Set 2 – 65%

Set 3 - 70%

Set 4 – 75%

Set 5 - 80%

Set 6 – 80%

B.

Clean Pull - 100% (of cln) x 3 x 4

C.

As Many Rounds and Reps as Possible in 15 minutes of:

50 Cal Row

40 Toes to Bar

30 Wall Ball Shots (20lbs/14lbs)

20 Muscle Ups

10 Snatches (155lbs/105lbs)

D.

3 sets of:

Bradford Press x 10 Reps

-Rest 60 seconds

Single Arm DB Row x 8 reps (each arm)

-rest 60 seconds

January 20, 2015

A.

Every two minutes, for 12 minutes (6 sets)

Snatch x 3 reps

Set 1 - 60%,

Set 2 - 65%

Set 3 – 70%

Set 4 - 75%

Set 5 – 80%

Set 6 – 80%

B.

Snatch Pull - 100% (of sn) x 3 x 4

C.

2 sets of:

10 x 60 second Row Intervals for max meters

3 intervals @ 22-24 SPM (strokes per min)

2 intervals @ 25-27 SPM

2 intervals @ 29+ SPM

3 intervals @ 20-22 SPM

rest 5 minutes b/t sets

D.

3 sets of:

:30 sec Hollow Hold (on bar)

:30 sec Superman Hold (on bar)

:30 sec Bridge Hold

-rest 1 min

January 19, 2015

A.

Back Squat

70% x 5

75% x 5

80% x 5 x 2
 

B.

Push Press

70% x 5

75% x 5 x 2

C.

4 sets of:

Max Reps Power Clean in 60 seconds:

225lbs/145lbs

-rest 2 min

D.

Every 3 minutes, for 15 minutes (5 sets):

10 Front Squats (115lbs/75lbs)

10 Toes to Bar

 

January 16, 2015

A.

Front Squat 

75% x 3 x 5
 

B.

Snatch Push Press + Overhead Squat 

75% (of sn or ohs) x 5+1 x 5

C.

Good Morning - 3x5

D.

As many rounds and reps as possible in 12 minutes of:

5 Thrusters (135lbs/95lbs)

10 Box Jumps (24"/20")

5/3 Muscle Ups

January 14, 2015

A.

3-Position Clean (floor, below knee, above knee) + Jerk

60%

65%

70%

75% x 3 sets
 

B.

Clean Pull

95% (of cln) x 3 x 2

100% x 3 x 2

C.

As many rounds and reps as possible, in 10 minutes of:

7 Snatches (95lbs/65lbs)

21 Double Unders

D.

3 sets of:

Bradford press x 10 reps

rest 90 seconds

Banded Hamstring Curls x 10 reps

rest 90 seconds