Workout of the Day
A.
Three sets for times of:
4 Muscle-Ups
8 Handstand Push-Ups
12 Chest-to-Bar Pull-Ups
16 Alternating Pistols
40 Double-Unders
Rest 2 minutes
B.
Take 15-20 minutes to build to today’s 1-RM Jerk
C.
Every 2 minutes, for 12 minutes (6 sets):
Bench Press x 3 reps (as heavy as possible)
D.
Complete as many rounds and reps as possible in 10 minutes of:
50 Double-Unders
25 Dumbbell Push Press (55/35 lbs)
25 Ring Dips
A.
Five sets of:
Front Squat x 1 rep
Rest as needed
In five sets or fewer, build by feel to a “heavy” front squat. Once the load feels heavy and your barbell speed is noticeably slower, move on to part B.
B.
Every 90 seconds for 15 minutes (10 sets):
Snatch x 1 rep
Building %s every set: 55, 60, 65, 70, 75, 80, 85, 90, 90+, 90+
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
D.
Every three minutes, for 15 minutes (5 sets):
Back Squat x 2 reps @ 95%
Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep
*Sets 1-2 – 45-55%
*Sets 3-4 – 55-65%
*Sets 5-6 – 65-75%
*Sets 7-8 – 75-85%
*Sets 9-10 – 85-90%
*Sets 11-12 – 90+%
B.
Every minute, on the minute, for 12 minutes:
Clean & Jerk x 1 rep
*Sets 1-2 – 45-55%
*Sets 3-4 – 55-65%
*Sets 5-6 – 65-75%
*Sets 7-8 – 75-85%
*Sets 9-10 – 85-90%
*Sets 11-12 – 90+%
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes
Do not exceed 95% on your back squat. All percentages throughout this training cycle (now until Games) should be keyed off of your testing week results.
D.
For time:
15 Power Cleans (205/135 lb)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Snatch x 1 rep
*Sets 1-2 – 45-55%
*Sets 3-4 – 55-65%
*Sets 5-6 – 65-75%
*Sets 7-8 – 75-85%
*Sets 9-10 – 85-90%
*Sets 11-12 – 90+%
B.
Every minute, on the minute, for 12 minutes:
Clean & Jerk x 1 rep
*Sets 1-2 – 45-55%
*Sets 3-4 – 55-65%
*Sets 5-6 – 65-75%
*Sets 7-8 – 75-85%
*Sets 9-10 – 85-90%
*Sets 11-12 – 90+%
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes
Do not exceed 95% on your back squat. All percentages throughout this training cycle (now until Games) should be keyed off of your testing week results.
D.
For time:
15 Power Cleans (205/135 lb)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
Workout of the Day
A.
Five sets of:
Power Clean & Jerk x 1.1
(rest 10 seconds between heavy singles)
Rest as needed
B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
C.
Every three minutes, for 15 minutes (5 sets):
Back Squat x 3 reps @ 90%
D.
Three sets for times:
6 Ground to Overhead (185/135 lbs)
12 Box Jumps overs (24″/20″)
24 Kettlebell Swings (32/24kg)
50 Double Unders
Rest 3 minutes
Workout of the Day
A.
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.
B.
Six sets of:
Halting Snatch Deadlift + High Hang Snatch + Snatch
Rest as needed
You are allowed to drop the barbell from overhead after the high hang snatch, then reset for the snatch from the floor.
C.
Three sets of:
Snatch-Grip Deadlift from 2″ Plates x 4-6 reps @ 3111
Rest 90 seconds
Seated Dumbbell Press x 6-8 reps @ 2011
Rest 90 seconds
D.
Four sets for max reps:
45 seconds of Strict Pull-Ups
Rest 15 seconds
45 seconds of Push Press (95/65 lb.)
Rest 15 seconds
45 seconds of Push-Ups
Rest 75 seconds
Workout of the Day
A.
Three sets, not for time, of:
Toes to Bar x 10-15 unbroken reps
Double-Unders x 40 unbroken reps
Muscle-Ups x 2-8 unbroken reps
B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
C.
Six sets of:
Push Press + Power Jerk + Split Jerk
Rest 2-3 minutes
Use jerk blocks if you have them.
D.
Every 8 minutes, for 24 minutes (3 sets):
Row 1000 Meters
2 Legless Rope Climbs
15-Meter Handstand Walk
Workout of the Day
A.
Four sets of:
2-Position Snatch
(high hang, 2″ below the knee)
Rest as needed
Build over the course of the four sets.
B.
Every two minutes, for 16 minutes (8 sets):
Hang Clean + Clean + Jerk
*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%
C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-5 – 1 rep @ 90-95%
Rest 3 minutes
Do not exceed 95% on your back squat. All percentages throughout this training cycle should be keyed off of your last tested 1-RM back squat.
D.
“2015 Masters Qualifier Event 1″
Complete as many rounds and reps as possible in 5 minutes of:
5 Muscle-Ups
10 Power Cleans (155/105 lbs)
Workout of the Day
A.
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.
B.
Five sets of:
Hang Clean + Front Squat + Clean
Rest as needed
C.
Three sets of:
Halting Clean Deadlift + Clean Pull
Rest 2-3 minutes
Perform one halting clean deadlift, return the weight to the floor, and then perform a clean pull. On the halting clean deadlift, focus on weight distribution through the mid-foot (not forefooot), engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points.
D.
For time:
500 meter row
15 Front Squats (155/105 lbs)
30 Chest-to-Bar Pull-Ups
60 Double Unders
10 Front Squats
20 Chest-to-Bar Pull-Ups
40 Double Unders
5 Front Squats
10 Chest-to-Bar Pull-Ups
20 Double Unders
Workout of the Day
A.
Three sets, not for time, of:
Muscle-Ups x 3-6 reps
Nose-to-Wall Handstand Hold x 60-90 seconds
L-Sit x 30-60 seconds
B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed
C.
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed
Hold receiving position in all sets for 1 full second to assess proper footwork and positioning – make adjustments and prioritize mechanics over load.
D.
Three sets for max reps of:
30 seconds of Handstand Push-Ups
30 seconds of Rest
Followed immediately by…
Three sets for max reps of:
30 seconds of Stationary Dips
30 seconds of Rest
Followed immediately by…
Three sets for max reps of:
30 seconds of Push-Ups
30 seconds of Rest
Followed immediately by…
For time:
Row 1000 Meters
Legend of the BearNinjaCowboy 