Tuesday 08/14/12- Oly Work from boxes, BJ/HSPU/Row Wod, MWOD 137/365

BB Gymnastics
1) 5X1 Snatch off High Boxes (just above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
2) 5X1 Clean off High Boxes (just above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) 5X1 Back Squats @ 100% – rest 2 minutes.

Notes: Percentage is based off of 120515.

2) 3X5 Front Squats – heaviest possible, rest 90 seconds.

Conditioning
3 rounds for time of:
10 2 Box Lateral Box Jumps 20″ DEMO VIDEO (single box)
15 HSPU (regionals standard)
Row 250m

Notes: 2 Box Lateral Box Jumps should be performed with two boxes side by side, approximately 24″ apart. One complete rep would include two jumps across the boxes. Basically, start to the outside of the set of boxes, jump laterally across the first, then the second, and finish on the opposite side of the boxes. Touching the top of the boxes is not only recommended, it is required.

MWOD 137/365-
 http://www.youtube.com/watch?v=FrB_XcYXG5k

Monday- 08/13/12- Oly Work, DU/Burpee, MWOD 136/365

BB Gymnastics
1) Snatch: 2 reps EMOM for 7 minutes @ 85%, then rest 2 minutes and perform 1 rep @ 95% (3 attempts only)
2) Clean & Jerk: 2 reps EMOM for 7 minutes @ 82%, then rest 2 minutes and perform 1 rep @ 92% (3 attempts only)

Notes: These DO NOT need to be touch & go reps. You may reset after each lift, but do not take a full rest break.

Accessories
1a) 3X3 1 Snatch Grip Behind the Neck Push Press + 1 Heaving Snatch Balance + 1 OHS – heaviest possible, rest 60 sec.
1b) 3X3 Flat Footed Clean Hi-Pulls (straps are suggested) – heavy, rest 60 sec.

Notes: For 1a, one rep would involve 1 SN Grip PP + 1 Heaving Snatch Balance + 1 OHS, that sequence should be completed three times each set.

Conditioning
12 minute AMRAP of:
50 Double-Unders
7 Burpees
*Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).

MWOD 136/365-
http://www.youtube.com/watch?v=1KNZsE0RSzY

Saturday- 08/13/12- Max Oly, Chipper, MWOD 135/365

BB Gymnastics
1) 20 minutes to establish a 1RM Snatch.
2) 20 minutes to establish a 1RM Clean and Jerk.

Strength
EMOM for 7 minutes:
2,2,2,1,1,1,1 HBBS @ 90%

Notes: If you do not know your 1RM HBBS, then base off of 90% of your Low Bar BS.

Conditioning
Compare to 120403
For time:
30 Box Jumps 30/26″
20 Deadlifts 315/205#
30 T2B
20 DB Push Press 50/35#
30 GHD Situps
20 Row for Calories
30 Alternating Weighted Pistols 25/15# (DB)
20 Burpee Box Jumps 30/26″

MWOD 135/365-
http://www.mobilitywod.com/2011/01/episode-135-badass-american-cyclist.html

FRIDAY- 08/10/12- CHOOSE YOUR GIRL, MWOD 134/365

Choose Your Girl.
Click here to pick one of the CF benchmark girls. When you come in to the gym, simply tell your coach which girl you’re going to take on, warmup, and get to work. This is your opportunity to pick your poison (or pleasure if you’re into that), and have no one to blame but yourself if you end up in a heaving pile of sweaty goo after your first “Barbara” or “Eva” (try that one, I dare you).

MWOD 134/365-
http://www.youtube.com/watch?v=FUPC4ckSgxY

Saturday- 08/04/12, Max Oly, Clean, RD, HS Walk Wod, MWOD 133/365

BB Gymnastics
1) 20 minutes to establish a 1RM Snatch.
2) 20 minutes to establish a 1RM Clean and Jerk.

Strength
EMOM for 7 minutes:
3 HBBS @ 85%

Notes: If you do not know your 1RM HBBS, then base off of 90% of your Low Bar BS.

Conditioning
For time:
5 Cleans (full squat) 225/150#
20 Ring Dips
50′ HS Walk
4 Cleans (full squat) 225/150#
15 Ring Dips
40′ HS Walk
3 Cleans (full squat) 225/150#
10 Ring Dips
30′ HS Walk

MWOD 133/365-
http://www.mobilitywod.com/2011/01/episode-133-2358-rule-youve-got-to.html

Friday- 08/03/12- Dynamic Deads, MU/BJ/OHS Wod, MWOD 132/365

Strength
1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 30% Band Tension – rest 60 sec.

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 30% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

1b) 5X5 Incline Bench Press (30-35˚) – heavier than last week, rest 2 plus minutes.

Notes: Incline BP should be performed in between every two sets of Banded DL. It is acceptable for DL rest to go over 60 sec.

Conditioning
4 rounds for time of:
6 Muscle-Ups
6 Box Jumps 36/30″
24 OHS 65/45#

Midline
1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3XME Strict T2B – rest 60 sec.

MWOD 132/365-
http://www.youtube.com/watch?v=-leorillMng

Wednesday- 08/01/12- Power Oly Work, Row/DU Wod, MWOD 131/365

BB Gymnastics
1) 5X2 Power Snatch – heavy but not maximal, rest 60 sec (exactly).
2) 5X2 Power Clean + Push Jerk – heavy but not maximal, rest 60 sec (exactly).

Strength
1a) 3X8 Good Mornings – heavy, rest 45 sec.
1b) 3X8 Reverse Hypers – heavy, rest 45 sec.
1c) 3X8 DB Seated Strict Press – heaviest possible, rest 45 sec.

Conditioning
Row 50 Calories
150 Double-Unders
Row 50 Calories
For time.

MWOD 131/365-
http://www.youtube.com/watch?v=vlX15C3zvpM