Fri 4-23-15

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)

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Wed 4-22-15

 

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.
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

Tues. 4-21-15

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

Mon 4-20-15

Workout of the Day
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.
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.
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 two minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 85%

Sat 4-18-15

Workout of the Day
A.
Three sets, not for time, of:
Double-Unders x 40-50 reps
Muscle-Ups x 3-6 reps
Handstand Walk x 10-15 meters

B.
For time:
50 Chest-to-Bar Pull-Ups

C.
Four sets of:
Run 800 Meters
15 Burpees
30 Kettlebell Swings (32/24 kg)
Rest 4 minutes

Go hard on these…don’t pace.

Wed 4-8-15

*OFF-SEASON PROGRAM*
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 + Clean
Rest as needed

C.
Three sets of:
Clean Pulls x 1.1.1 @ 95-100%
(rest 10 seconds between singles)
Rest as needed

D.
Three rounds for time of:
Run 400 Meters
30 Kettlebell Swings (32/24 kg)
20 Chest-to-Bar Pull-Ups
——————————————

Tues 4-7-15

Workout of the Day
*OFF-SEASON PROGRAM*

A.
Three sets, not for time, of:
Row 1000 Meters
5 Muscle-Ups
10 Strict Toes to Bar
60 Second Nose-to-Wall Handstand Hold

B.
Pause Jerk
(dip and hold for 2 seconds, then 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

C.
Three sets of:
Push Press x 4-5 reps
Rest as needed

Make these as heavy as you can handle.

D.
Complete as many rounds and reps as possible in 6 minutes of:
6 Strict Handstand Push-Ups
9 Burpees
12 Stationary Dips