Saturday 130427

Olympic
snatch ladder:
women (lbs): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185
men (lbs): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

Note: The athlete will have 50 seconds to move to the platform and perform 20 double-unders, and then one snatch. There is a 10-second “reset” time, so the athlete rotates every minute.

At each station, the 20 double-unders must be completed prior to attempting the snatch. The entire snatch must be completed before the 50 seconds are up. If the athlete fails a snatch, he or she has a choice. The athlete is allowed to attempt the lift again in the remaining time, and/or attempt to get extra double-unders.

rest > 30 minutes

Conditioning A
“Diane”
21-15-9 reps for time of:
deadlift @ 225/155#
handstand push-up

Note: Handstand standard = the hands are placed within a marked area at 36″ wide by 24″ deep, and the palm of the hand must remain completely within the area (fingers may extend out of the box).

rest > 3 hours

Regional #1 & #2 HOMEWORK
Conditioning B
3 rounds of:

run: every 30 seconds for 6 intervals, 100 yds/meters
(as 10 yds/meters “fly-in”, 40 yds/meters sprint, 50 yds/meters stride-out)

rest 2 minutes

Accessory
NOT for time:
3 rounds
3 rope climbs @ 15′
100′ farmer’s carry @ 230/155# (Farmer’s handles weigh about 50# each)

Print Friendly
Posted in Programming | Leave a comment

Friday 130426

Olympic
Every 2nd minute for 5 sets complete the following:
1 hang clean (high/pockets) + 1 hang clean (mid-shin) + 1 jerk (split), begin at 75% and increase weight each set

rest > 10 minutes

Every 2nd minute for 5 sets complete the following:
1 hang snatch (high/pockets) + 1 hang snatch (mid-shin) + 1 snatch-grip behind the neck jerk (split), begin at 75% and increase weight each set

rest > 10 minutes

Strength
3 x 3 front squat @ 85%, rest 3 minutes

rest > 30 minutes

Conditioning
For time and reps:
Within 12 minutes, complete the following:
row 2000 meters
max reps front squat @ 205/135#

Note: Must clean barbell from the floor to the front rack position. Score = row time in seconds – (squat reps x 5 seconds). The lower the score the better.

Print Friendly
Posted in Programming | Leave a comment

Wednesday 130424

Note: Peform Conditioning A and Conditioning B in same session. Perform Conditioning C with at least a three hour rest post Conditioning A and Conditioning B.

Olympic/Conditioning A
For time:
200 meter fly-in, then
3 rounds:
8 split snatch @ 115/75#, alternating legs
7 bar muscle-ups
run 400 meters

rest > 30 minutes

Strength/Conditioning B
For TOTAL rounds:
3 minute AMRAP:
3 deadlift @ 275/185#
7 push press @ 115/75#

rest 2 minutes

2 minute AMRAP:
15 chest to bar pull-up
35 double under

rest 2 minutes

3 minute AMRAP:
3 deadlift @ 275/185#
7 push press @ 115/75#

rest > 3 hours / full recovery

Conditioning C
Choose 1:
6-10 rounds with a 2 minute rests:
1) swim 100 meters
2) run 400 meters
3) row 500 meters
4) bike (AD) 1000 meters

Note: Perform at 80-85% RPE. If speed of form deteriorates greatly beyond the 6th round, discontinue.

Regionals #1 & #2 HOMEWORK
Accessory/Strength
4 rounds
50 meter sled walk/push @ 180/120# added
5 wall climbs (if you don’t have a wall, replace with 20 GHD sit-ups)
rest 1 minute

Print Friendly
Posted in Programming | Leave a comment

Tuesday 130423

Olympic
1) 7 x 1 clean (full squat) + 1 hang clean (below knee/mid-shin) + 1 jerk (power or split), as heavy as possible, rest 2-3 minutes

Conditioning
With a running clock:

On the initial minute, within 7 minutes complete:
50 wall balls @ 20/14# to 10′
30/20 handstand push-ups
10 power cleans @ 225/135#

Note: Repeat above sequence on the 10th and the 20th minutes.

“Penalty”: If any of the 3 sequences were not completed within the prescribed 7 minutes, then on the 30th minute perform the following,

For time:
Remaining power cleans @ 225/135#

Strength/Accessory
2a) 3 x 5 weighted chin-up @ 30X3 tempo, heavy, immediately to,
2b) 3 x 3 (each side) GHD “Torture Twists”, rest as needed.

Note: For “Torture Twists” lean back on GHD to a plank position with your back parallel to the floor. Place your arms across your chest. Rotate your torso to the right and hold the position for 3 seconds, then rotate your torso to the left and hold that position for 3 seconds. Perform 3 total repetitions to each side.

Print Friendly
Posted in Programming | Leave a comment

Monday 130422

Olympic
1) 7 x 1 snatch (full squat) + 1 hang snatch (below knee/mid-shin) + 1 overhead squat, as heavy as possible, rest 2-3 minutes

Conditioning
For time OR 10 minute AMRAP:
60 bar-facing burpees
30 overhead squats 120/80#
10 muscle-ups

Note: If you have completed the above sequence and 10 minutes has not expired, begin next round until 10 minutes is up. However, if you have not completed the sequence within 10 minutes, continue on until 1 full sequence is completed and stop.

Strength
2a) back squat: 3×3 @ 85%, immediately to,
2b) 3 x 15 UB toes to bar, rest 3-5 minutes

3) back squat: 1×20 @ 50-60%

Print Friendly
Posted in Programming | Leave a comment

Saturday 130420

Strength/Olympic
thruster ladder:

women (lbs): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185
men (lbs): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

Note: Athletes will have 20 seconds to take the first barbell from the ground and then perform one thruster at a specified weight. They will then have 10 seconds to transition to the next barbell where the same requirements apply. They may make only one thruster attempt in any 20 second period. An attempt is defined by the barbell leaving the shoulders after the squat. If an athlete drops the barbell before an attempt is made, he or she may make take the barbell from the floor again

rest > 30 minutes

Conditioning A
EMOM for 7 minutes
20 meter farmer’s carry @ 32/24kg each hand
ME muscle-ups

rest > 3 hours

Conditioning B
run 8 x 400 meters : 90 seconds, hold to 3-5 seconds

Print Friendly
Posted in Programming | Leave a comment

Friday 130419

Olympic
1) 4 X 3 jerk balance @ 55% of heaviest jerk from last week, rest 60 seconds
2) jerk: 1×2 @ 60%, 1×2 @ 70%, 1×2 @ 80%, 3×2 @ 85%, rest 2-3 minutes

Power/Conditioning
EMOM for 8 minutes
1 power clean + 1 hang clean (full squat) @ 70-80%
20 double unders

rest 2 minutes, then

EMOM for 8 minutes
5 back squats @ BWT/80% x BWT
5 box jumps @ 24/20″

rest 2 minutes, then

snatch: 4 minutes to a max for the day

Strength
3) 4 x 10 weighted GHD sit-up, rest 3 minutes
4) 4 x 10 weighted glute-ham raise, rest 3 minutes

REGIONAL #1 HOMEWORK
Conditioning
run, row, bike (AD) or swim: 5 minutes on, 2 minutes off, 4 minutes on, 2 minutes off, 3 minutes on @ 80-85% RPE

Print Friendly
Posted in Programming | Leave a comment

Wednesday 130417

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

Strength
2) 4 x 6 Pendlay row, as heavy as possible, rest 2 minutes

Conditioning
With a running clock

On the initial minute:
For time (4 minute cap):
45 thrusters @ 95/65#
45 pull-ups

On the 5th minute:
4 minute AMRAP
burpees to target @ 6″

On the 10th minute:
For time (4 minute cap):
30 thrusters @ 95/65#
30 pull-ups

On the 15th minute:
4 minute AMRAP
burpees to target @ 6″

On the 21st minute:
For time:
15 thrusters @ 95/65#
15 pull-ups

Print Friendly
Posted in Programming | Leave a comment

Tuesday 130416

Olympic
1) power clean + power jerk: 20 minutes to max for the day, add weight first 6 attempts, then 3 attempts at max
2) 5 x 2 snatch balance, as heavy as possible, rest 2 minutes

Conditioning
Within 12 mintues complete the following:
row 1,000 meters
run 1,000 meters
ME 3 x TNG power clean to overhead @ 165/110#

Note: After run and row, string together as many 3 rep touch-and-go power cleans to overhead as possible in remaining 12 minutes.

Accessory
NOT for time:
5 rounds
4 pistols (2 each leg)
3 bar muscle-ups
2 stone to shoulder, as heavy as possible
1 handstand walk for distance (2 mulligans)

Print Friendly
Posted in Programming | Leave a comment

Monday 130415

Olympic
1) 1 snatch pull + 1 snatch (below knee) from blocks: 1×1 @ 75%, 2×1 @ 85%, 1×1 @ 90%, rest as needed
2) 1 clean pull + 1 clean (below knee) from blocks: 1×1 @ 75%, 2×1 @ 85%, 1×1 @ 90%, rest as needed

Strength
3) front squat: 12 minutes to build to a heavy, but not maximal, front squat

Conditioning
For time:
10 strict press @ 115/75#
15 overhead squat
20 push press
25 front squat
30 push jerk
35 back squat

rest 3 minutes

2 minute AMRAP
deficit push-ups > 25# plate

Print Friendly
Posted in Programming | Leave a comment