Saturday 130511

Olympic A (All Regionals except #1)
1) snatch: 20 minutes to max for the day
2) clean and jerk: 20 minutes to max for the day

Olympic B (Regional #1)
1) snatch: 1×2 @ 60%, 1×2 @ 70%, 1×2 @ 80%, if not fatigued, then 3×2 @ 85%, rest 2-3 minutes
2) clean and jerk: 1×2+1 @ 60%, 1×2+1 @ 70%, 1×2+1 @ 80%, if not fatigued, then 3×2+1 @ 85%, rest 2-3 minutes

Conditioning (All Regionals except #1)
For time:
row 300 meters
20 push press @ 135/95#
row 300 meters
15 push press @ 135/95#
row 300 meters
10 push press @ 135/95#
row 300 meters
5 push press @ 135/95#

Rest > 3 hours

Conditioning B (Regional #1, Optional for all other Regionals)
Perform @ 80-85% RPE:
4 rounds:
2 rope climbs @ 15′
run 100′
4 squat cleans @ 225/135#
100 foot Sprint

Rest > 30 minutes

Conditioning C (All Regionals)
run: 6 x 200 meter, rest 2 minute, @ >85% RPE

Accessory
NOT for time:
3 rounds
3 muscle-ups
6 handstand pushups: 3 strict + 3 kipping
9 box jumps @ 30/24″

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Friday 130510

The following work is for those competing in Regional weekend #1.

Strength
fat-bar/axle push press: 2×5, 1xME, @ BWT/BWTx80%, rest 3 minutes

Conditioning
For time:
“Jackie”
row 1,000 meters
50 thrusters @ 45#
30 pull-ups

Accessory A
NOT for time:
3 rounds
1 rope climb @ 15′
5 kipping handstand push-ups
10 toes to bar

Note: Perform the above accessory work at 50-60% RPE.

Accessory B
Perform mobility work of choice.

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Thursday 130509

Strength
1) 1 x 21 deadlift, heavy but not maximal

Olympic
2) snatch balance: 2 x 3, 2 x 2, 2 x 1, moderate/ work technique, rest 2-3 minutes

Conditioning A
For load:
7 minute ladder of,
1 snatch + 2 OHS

men’s starting weights (pounds): 135, 185, 225, 255
women’s starting weights (pounds): 85, 125, 155, 175

Note: Note: You will have 7 minutes to complete the complex at a starting weight of your choice. You will begin with a barbell loaded to one of four starting weights of your choice (see above) and a stack of plates. The men must make increases in 10-pound increments, while the women must make increases in 5-pound increments. The barbell may not get lighter throughout the 7 minutes.

rest > 3 hours

Conditioning B
For times:
2 rounds
50 wall balls @ 20/14# to 10′
50 chest to bar pull-ups
50 pistols
50 alternating dumbbell snatch @ 70/50#
rest 5 minutes

Note: Regional #1, perform 1 round.

Regional #1 HOMEWORK
Conditioning C/Recovery

run, row, bike (AD) or swim: 12-15 minutes @ 50-60% or RPE

Regional #2 & 3# HOMEWORK
Accessory

NOT for time:
5 rounds
1 rope climb, no feet @ 15′
20 meter handstand walk

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Wednesday 130508

Olympic
1) 5 x 1, 1-stop clean (above knee) + 1 clean pull + 1 hang clean (above knee), moderate/heavy, rest 2-3 minutes
2) squat jerk (from rack or box): 5×1, as heavy as possible, rest as needed

Conditioning A
For load:
7 minute ladder of,
1 clean + 1 squat jerk + 2 OHS

men’s starting weights (pounds): 135, 185, 225, 255
women’s starting weights (pounds): 85, 125, 155, 175

Note: You will have 7 minutes to complete the complex at a starting weight of your choice. You will begin with a barbell loaded to one of four starting weights of your choice (see above) and a stack of plates. The men must make increases in 10-pound increments, while the women must make increases in 5-pound increments. The barbell may not get lighter throughout the 7 minutes.

rest EXACTLY 2 minutes

Conditioning B
For time (7 minute cap):
30 burpee muscle-ups

Note: You must move from lying on the ground to support above the rings. At the bottom, your chest and hips must touch the ground. At the top, your elbows must fully lock out. A kipping muscle-up is allowed, but the heels may not rise above the height of the rings. Swings or rolls to support are not permitted.

The ring height for women will be set at 82” from the bottom of the ring to floor beneath the safety matting. The ring height for men will be set at 88”. Ring height may not be adjusted.

rest > 3 hours

Conditioning C
row: 7×40:20 @ 80-85% RPE

rest > 30 minutes

Regionals #2, 3 & 4 HOMEWORK

Conditioning D
“Half Angie”
For time:
50 pull-ups
50 push-ups
50 sit-ups
50 squats

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Tuesday 130507

Olympic
1) 5 x 1, 1-stop snatch (above knee) + 1 snatch pull + 1 hang snatch (above knee), heavy as possible, rest 2-3 minutes
2) snatch: 5×1 @ 80-85%, rest as needed

Strength
back squat (HB): 3 x 3 @ 80%, rest 4-5 minutes

rest > 30 minutes

Conditioning A
For time:
30 clean (full squat) to overhead (thruster or jerk) @ 155/105#
30 bar-facing burpees

Regional #1 HOMEWORK
rest > 3 hours

Conditioning B
EMOM for 10 minutes:
2 front squats 115/75#
ME burpee pull-ups

rest > 10 minutes

Conditioning B
For times:
5 rounds
50 double unders
20 box jump overs @ 24/20″
run 200 meters
work/rest ratio = 2:1

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Sunday 130505

Olympic
jerk: 10-12 minutes to build to a heavy single, then 3 x 3 @ 85%, rest as needed

rest > 30 minutes

Performance (Regional Simulation)

Note: Perform these workouts as “all-out” competitive efforts as if they were the first 2 of 6 workouts you would be performing over a 3 day weekend.

Workout #1
For time:
“Helen”
3 rounds
run 400 meters
21 kettlebell swings @ 24/16kg
12 pull-ups

Workout #2
For time:
5 rope climb @ 15′
5 clean and jerk @ 145/115#
4 rope climb @ 15′
4 clean and jerk @ 165/125#
3 rope climb @ 15′
3 clean and jerk @ 185/135#
2 rope climb @ 15′
2 clean and jerk @ 205/145#
1 rope climb @ 15′
1 clean and jerk @ 225/155#

Note: Begin workout #2 exactly 5 hours after you begin workout #1.

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Saturday 130504

Olympic
1) snatch: 20 minutes to max for the day, add weight first 6 attempts, then 3 attempts at max
2) clean and jerk: 20 minutes to max for the day, add weight first 6 attempts, then 3 attempts at max

Strength
front squat: 10-12 minutes to build to a heavy, but not maximal, triple

rest > 30 minutes

Conditioning
With a running clock:

On the initial minute:
run 800 meters

On the 5th minute, every 5 minutes for 3 rounds:
ME push press @ 95/65# for 30 seconds, 2 second pause at top
rest 30 seconds in rack position
ME 1&1/4 front squat @ 95/65# for 30 seconds
rest 30 seconds in rack position
ME thrusters @ 95/65# for 30 seconds
drop bar

Note: Each round begins at 5:00, 10:00, 15:00.

On the 20th minute:
run 800 meters

Accessory
50-100 ab wheel rolls, partition as needed
150-200 banded good mornings, partition as needed

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Thursday 130502

Power/Conditioning A
EMOM for 8 minutes
1 power snatch + 1 hang snatch (full squat) @ 70-80%
6 lateral burpees over bar

rest 2 minutes, then

7 minute AMRAP:
10 squat clean @ 95/65#
20 sit-ups

Note: The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.

rest 2 minutes, then

clean and jerk: 5 minutes to a max for the day

Note: Use one bar throughout sequence.

rest > 30 minutes

Strength
front squat: 3 x 3 @ 77%, rest 3 minutes

Regional #1, #2 and #3
rest > 3 hours

Conditioning B
run: 6 x 300 meters, walk / rest 100 meters

Accessory
NOT for time
5 rounds
2-3 ring handstand push-ups
10-20 triple unders
10-15 “Hug-A-Twinkie”

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Wednesday 130501

Olympic
1) hang clean (hip): 1×3 @ 60%, 1×2 @ 70%, 3×1 @ 80% or heavy as possible, rest 1-3 minutes
2) clean and jerk: 5×1+1 @ > 85%, increase weight each set, rest as needed
3) 5 x 2 snatch balance, as heavy as possible, rest 2 minutes

rest > 3 hours (if possible)

Conditioning A
9 minute AMRAP:
15 box jumps @ 24/20″
12 push press @ 115/75#
9 toes to bar

rest > 30 minutes

Conditioning B
row or bike (AD): 10×60:60 @ 80-85% RPE

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Tuesday 130430

Olympic
1) hang snatch (hip): 1×3 @ 60%, 1×2 @ 70%, 3×1 @ 80% or heavy as possible, rest 1-3 minutes
2) snatch: 5×1 @ > 85%, increase weight each set, rest as needed
3) squat jerk: 10-12 technique work, light/moderate

Strength
4) back squat (HB): 15 minutes to a 3RM for the day

rest > 3 hours

Conditioning
“Jackie”
For time:
row 1000 meters
50 thrusters @ 45#
30 pull-ups

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