BB Gymnastics: 1) EMOM for 7 minutes perform 2 Clean & Jerks @ 90%. Strength: 1) Hatch Squat Week 2 Day 2 Back Squat 10×60%, 8×70%, 8×75%, 8×80% Front Squat 5×60%, 5×65%, 2x5x70% MetCon: “Fight Gone Bad” Three rounds for score of: Wall-ball 20/14# (Reps) Sumo deadlift high-pull, 75/55# (Reps) Box Jumps 20/16″ (Reps) Push-press [...]
Archives for May 2012
Wednesday May 30, 2012
Strength: 1) Rack Press 1 Rep Max 2) 5/3/1 Strict Press Wave 2 Week 1 MetCon: “Filthy Fifty” For time: 50 Box jumps 24/20” 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20/14 pound ball [...]
Tuesday May 29, 2012
Strength: Deficit Deadlift 3″ 1 Rep Max Stiff-leg Deadlift: 2×5 AHAP Rack Squats: 5×1 (try to add weight with each set) KB/DB Shrugs: 2×25 Reverse Hyper 2x8x50% Back Squat Max Sled Walk 400 Meters 135/90# MetCon: “The Big Chief” 5 rounds for total reps of: 3 minute AMRAP of: 3 Power cleans @ 205/135# 6 [...]
Friday May 25, 2012
BB Gymnastics: 1) EMOM for 7 minutes perform 3 Power Clean & Power (Push) Jerks @ 85%. Strength: 1) Hatch Squat Week 1 Day 2 Back Squat 1x10x60%, 1x8x65%, 1x8x70%, 1x8x75% Front Squat 1x5x60%, 1x5x65%, 2x5x70% MetCon: 12 minute AMRAP of: 3 Wall Walks Run 200m 15 Push Press 95/65#
Wednesday May 23, 2012
BB Gymnastics: 1) 7X1 3 Position Snatch (low to high) – rest 60 sec. Notes: Do not load heavy unless you are proficient through every position. This is a technique and speed drill (working turnover when fatigued), but you may go heavier as long as there are no misses or slop reps. Strength: 1) 1 [...]
Tuesday May 22, 2012
BB Gymnastics: 1) 5/3/1 Clean Wave 1 Week 4 *Perform a squat clean to prime the CNS for Deadlifts Strength: Conventional Deadlift 1 Rep Max MetCon: Tabata Pullups Notes: Alternating sets between strict & kipping (butterfly or glide). 8 rounds total work, beginning with strict. *Rest 5 minutes. 3 rounds for total reps of: 90 [...]
Monday May 21, 2012
BB Gymnastics: 1) 5X2 Snatch @ 80% – rest 60-80 sec. Notes: These ARE NOT touch & go reps. Reset before each rep. Strength: 1) Hatch Squat Week 1 Day 1 Back Squat 1x10x60%, 1x8x70%, 1x6x75%, 1x4x80% Front Squat 1x5x60%, 3x5x70% MetCon: 3 rounds for time of: 50-Lateral Jumps, 12″ 20-KB OH Walking Lunges, Right [...]
Friday May 18, 2012
BB Gymnastics: 1) 12 minutes to establish a 1RM Power Clean & Push Jerk. 2a) 5/3/1 Strict Press Wave 1 Week 3 2b) 5/3/1 Clean Wave 1 Week 3 Notes: Rest as needed between movements, but alternate. Go for max reps on 3rd set of strict press. Clean and reset on cleans. MetCon: “Jackie” Row [...]
Wednesday May 16, 2012
It’s been a few months since we last tackled SMOLOV and it’s about time we do it again. We just completed the 5/3/1 wave with squats and several other movements and we’ll continue on the 5/3/1 with everything, but squats and deadlifts. The SMOLOV will be a modified version with 3 days of squatting and [...]
Tuesday May 15, 2012
BB Gymnastics: 1) 5X3 Clean & Jerk @ 75% – rest 60-80 sec. Notes: These are not touch and go reps. Reset before each rep. Strength: 1) 5/3/1 Deadlift Wave 1 Week 3 MetCon: Main Board