Tues. 5-12-15

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

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Mon 5-4-15

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%

Fri 5-1-15

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

Fri 5-1-15

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

Wed 4-29-15

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

Tues 4-28-15

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

Mon 4-27-15

 

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