Tuesday- 01/31/12- Hatch Squat/Sled Work/Weighted MU's

Strength
1) Back Squat: 1X6 @ 70%, 1X6 @ 80%, 1X3 @ 90%, 1X2 @ 95% – rest 2-3 min. between each set.- 210, 240, 285, 300- new 2rm pr
2a) 4X8 Bent Over Row (supinated grip) – heaviest possible, rest 60 sec.- 155
2b) Front Squats: 1X5 @ 65%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 80% – rest 75 sec.- 165, 190, 205, 205
Conditioning
4 rounds for total Sprint time of:
100m Sled Drag (Westside style—heal to toe) – HEAVY AS FUCK
200m Sled Sprint – with 1/2 the weight of the drag
100 for walks, 55 for sprints- approx 5-6 min on sprints

Notes: Sleds should be loaded very heavy for 100m drag. After completing the 100m drag quickly remove 1/2 of the load, leave it at the end of the 100m route, sprint back to the beginning, then back to where you left the weight. Immediately reload the sled and repeat. The Sled Drag is not timed, but the sled sprint is. DO NOT rush the Sled Drag. Each step should be heal to toe—video will be posted in the morning.

*Rest 5 minutes.
5 minute AMRAP of:
Weighted Muscle-Ups 20/10#- failed first attempt and called it a day

Notes: These should ALL be performed as singles. NO CONSECUTIVE REPS. Every one should be drop from the top, re-grip, turn-out, then go.

Monday- 01/30/12- Clean Work/PJ, RD, KB Snatch Metcon

BB Gymnastics
1a) 3X5 Clean High-Pulls – heaviest possible, rest 60 sec. VIDEO DEMO- 155

Notes: Straps may be used. The goal is to get the barbell to the nipple line without a rebend of the knee.

1b) 3X5 Tall Cleans – heaviest possible, rest 60 sec. VIDEO DEMO- 111, 121, 131

Notes: This WILL NOT be a heavy weight. The goal is with ZERO knee bend or hip angle change, to initiate vertical movement of the barbell with ankle extension, then rapidly pull under into the catch position

Conditioning
“Training Camp 12.2 – WOD 1″
Part 1) 8 minute AMRAP of:
8 Push Jerks 155/105#
8 Ring Dips
16 KB Snatches (8L/8R) @ 24/16kg
Followed IMMEDIATELY by:
Part 2) 2 minute AMRAP of:
Double-Unders
-3 rounds + 1 pj (97 reps) + 154 du (30 points) = 127 total

Notes: KB Snatches must be performed 8 reps on one arm, then 8 reps on they other. They may not be apportioned any other way. The finish position for the KB Snatch is with the bell completely locked out over the shoulder.

For total reps of Part 1 plus 1 rep for every 5 Double-Unders of Part 2 (any reps shy of 5 do not count – 98 reps = 19).
Score to beat:
Josh Courage 144 (4 rounds + 16 reps of Part 1) + 28 (140 Double-Unders) = 172 total score
Elisabeth Akinwale 127 (3 rounds + 31 reps of Part 1) + 19 (98 Double-Unders) = 146 total score

Midline
1a) 3X15 UB Toes to Bar – rest 60 sec. (work on speed – time each round)- :17, :18, :18
1b) 3X10 GH Raise – rest 60 sec. VIDEO DEMO -bw, 10, bw

Saturday- 01/28/12- Max Snatch, C&J/"Mary"

BB Gymnastics
1) 3 attempts to establish a 1RM Snatch – rest as needed.- 160# split snatch, 5# pr!
2) 3 attempts to establish a 1RM Clean & Jerk – rest as needed.- cleaned 215, missed jerk

Notes: Take as long as you’d like to warm up for these lifts, but limit yourself to ONLY 3 legit attempts. You may use any style of each lift, but try to stick to a near USAW standard.

Conditioning
“Mary”
20 minute AMRAP of:
5 HSPU (Regionals standard)
10 Pistols (5L/5R)
15 Pullups
-11 rounds + 4 pull ups, hspu and pu were UB, pistols were limiting factor, had several misses on left leg

Friday- 01/27/12- Hatch Squat/DL, OTB Jump, Sprint Intervals

Strength
*If last week’s High-Bar work seemed easy, you may raise your base number approximately 5%. If it was difficult, stay right where you are.
1) High-Bar Back Squat: 1X6 @ 65%, 1X6 @ 75%, 1X6 @ 80%, 1X6 @ 80% – rest 2-3 min. between each set.
Notes on performing the High-Bar Squat.
2a) Bench Press: 2X5 @ 70%, 2X5 @ 80% of 120120 – rest 60 sec.
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.

Conditioning
7 rounds of:
5 Deadlifts @ 315/225#
10 Over the Box Jumps 24/20″
Run 200m
*Rest 4 minutes.
For total working time.

Notes: Each round should be performed ALL OUT. If you have the space and the boxes, set up 5 of them like hurdles (in a straight line) and jump in succession down and back. After the last box jump sprint directly out to your 200m route.

Wednesday 01/25/12- Snatch Work/Open WOD 11.1/HS Skill Work

BB Gymnastics
20 minutes Snatch technique work.- worked on the split snatch after Rudy suggested it at the Murfreesboro camp.  Hit 153 which is 2# below my current pr, but 3# more than I have gotten in about 4 months.  Got under 158 serveral times but couldnt quite stick it.  Very encouraged with how high I was pulling the weight and how easy it felt to get under.  Looking forward to practicing the split and seeing how much weight and can hit!

Notes: Concentrate on bar path today. Make sure the bar just glances or slides off the pelvis as you pull past the pockets. It should not bounce off the pelvis (or thighs) and change the upward arc of the bar. A slight change of vertical trajectory is acceptable and necessary, but a greater deviation will slow bar speed and make the lifter have to jump forward to receive the bar.

Conditioning
10 minute AMRAP of:
30 Double-Unders
15 Power Snatches 75/55#
-7 rounds + 6 snatches= 351 reps, this is 4 reps less than what I got in the open last year.  However, I did this wod like 5 times in a week to get that score and I had to untie a knot in my rope mid wod today.  Definitely should have had 8 rounds on this, should have pushed harder.

Notes: Yes, this is 11.1.

Skill
10 minutes Handstand Walk technique work.- worked on some of the progressions that Talyana showed us at camp, making slow but steady progress on these.

Tuesday- 01/24/12- Hatch Squat/"Beat the Coach 1.2"/Muscle Up, Lateral Jump Intervals

Strength
1) Back Squat: 1X8 @ 65%, 1X6 @ 75%, 1X4 @ 85%, 1X4 @ 90% – rest 2-3 min. between each set.- 195, 225, 255, 275
2a) 4X8 STRICT Weighted Pullups (any grip) – heaviest possible, rest 60 sec.- 45, 45, 45(7), 41
2b) Front Squats: 1X5 @ 70%, 1X4 @ 80%, 1X3 @ 85%, 1X3 @ 90% – rest 75 sec.- 185, 205, 215, 230
Conditioning
“Beat the Coach 1.2″
Every 30 seconds for 10 minutes:
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150#- started @ 185, finished @ 155

Notes: To “Beat the Coach” the Rx weight is 225/150# (you must perform all 20 reps with this weight). If you cannot finish the work with this weight try to use the heaviest possible for the entire piece. Your score is the weight that is on the bar when you finish. If you remove weight you MAY NOT add it back on.

-REST 5 MINUTES-
3 rounds for total reps of:
2 minutes ME Muscle-Ups- 10/6/10
-rest 1 minute
2 minutes ME Lateral Jumps 12″- 134/131/115
-rest 1 minute

Notes: Muscle-Ups should be performed with a full turnout and the rings hung high enough to jump to. Lateral Jumps should be performed using a 12″ barrier or hurdle. A barbell is fine as long as it’s measured at 12″ high. These are for total number of jumps.

Midline (time permitting)
5 minute AMRAP of TGUs @ 24/16kg (alternate every 3 reps).- ran out of time

Monday- 01/23/12- Strength work/"Murfreesboro Chipper"

Rest Day for me

Strength
1a) 5×3 Behind the Neck Push Press (Snatch Grip) + 3 OHS – heaviest possible, rest 60 sec.

Notes: This should be performed as a BB complex. Perform 3 Push Press then keep the BB overhead and perform 3 OHS.

1b) 5×3 Snatch Hi-Pulls (heels down) – heaviest possible, rest 60 sec.

Notes: Heels should stay down throughout the lift. Concentrate on pulling the elbows high and wide, and keeping the BB as close to the body as possible. If you cannot pull the bar to chest height then lower the load. Do NOT re-bend the knees. Straps are recommended.

Conditioning
“The Murfreesboro Chipper”
Talayna Fortunato – 15:55
Jeremy Murdock – 18:02
Elisabeth Akinwale – 18:05
LGA – 18:37
20 HSPU (regionals standard)
30 T2B
20 Hang Squat Snatches 95/65#
30 Wall Balls 20/14#
20 Stones to Shoulder 120/80#
30 KBS 32/24kg
400m Pinch Grip Plate Carry 45/25#
For time.

Notes: It is nearly impossible to program a standard weight for stones to be used in a WOD. These are the weights that were used on this WOD. If you can get within 10# of them, there should not be an issue. If you do not have a stone find one and weigh it. For the plate carry; you should be gripping the TOP of the plate like a farmer’s carry. There is NO OTHER way to carry the plate. Carry 2 plates, one in each hand.

01/20/12-01/22/12 Outlaw Training Camp!

What a weekend!  I had a blast getting to meet Rudy, Laura, Mike Poppa, Talayna Fortunato, Elisabeth Akinwale, Jeff Binek, and everyone else at this camp.  I knew that Rudy and Laura were outstanding coaches but within the first 15 minutes of being around them, I realized that they were on a whole different level than I imagined.  I can honestly say that I learned things on every topic that was covered from instruction on the Olympic lifts, high and low skill gymnastics, rowing, approaches to various wods, mindset for competition, to just being a better coach.  Rudy's knowledge is surpassed only by his obvious passion for helping athletes progress and sense of humor.  I also had the opportunity to receive tips from high level regional and games athletes and get to train with them and see them crush wods.  As is the case with nearly all elite crossfitters that I have met, they were some of the nicest and most humble people I have ever been around in addition to being absolute stud athletes.  Ultimately, this weekend further solidified what I already knew; Rudy is one heck of a coach and The Outlaw Way is the shiznit. 

As for my performance- all in all I am happy with the progress I am making.  I feel I am on the right track but there is still room for a ton more progress.  I have to keep hammering my overall strength, mobility, and Oly lifting to get better.  Im still not quite up there with the big dawgs but I am having a blast chasing them.  Most of all I feel very blessed to have found The Outlaw Way, and be surrounded with awesome people to train with.  This was a fun weekend, and I cant wait to see where it goes from here.

Friday- 01/20/12
Olympic Lifting Clinic- I have been neglecting my mobility lately and it showed in the snatch.  May have been a blessing in disguise as Rudy and Laura suggested I try the split snatch.  I hit 145 several times easy, but missed 150 b/c I wasnt finishing the second pull.  The overwhelming point I took from Rudy's instruction on the Oly lifts is to dig the heels into the ground and finish the second pull.  Not to worry about jumping but getting as much drive on the bar as possible.  I cleaned 225 several times but missed the jerk each time.  I hit my chin once, and let the bar get out in front of me, but felt like I got it high enough to get under.  I need to focus on a vertical bar path and receiving the bar lower by bending my knees on the jerk.  Also- I love my new weight belt!

Saturday-01/21/12

Wod 1- 8 min AMRAP- 2 rope climbs (17'), 8 push jerks (155), 16 GHD sit ups, followed immediately by 2 min AMRAP of double unders.  Score is total reps for first AMRAP + Total DU's/5
           - 3 rounds + 150 du- 108 points, 4th place overall.  Big issue here was not dropping under the bar on push jerks.  First round felt good, but I started push pressing it on the second and third and missed several reps.  First 92 du were UB, several misses after that. 

Wod 2- 4 Rounds for Time- Run 400m, Row 500m
           - 14:28, 3rd place overall.  Pace was good on runs, kept the row around 1:50 for first 3 rounds then between 1:45-1:38 on last round.  Should have pushed harder on the rows.  *Note- great tip from Rudy, on multiple rounds of rowing dont hook into the rower, just put feet in padles, this allows for faster transition time*

Wods 3 & 4- (Wod 3)- 4 min AMRAP- Muscle ups (MU's count 2 points each), rest 1 min, 4  min AMRAP-Burpee Over The Box Jump (24"), rest 1 min, (Wod 4)- 10 min to establish 5RM Front Squat from the floor
                   - Wod 3- 24 muscle ups (48 points) + 47 burpees otb's= 95 points, 2nd place overall. First set of did 6 MU, then sets of 5 for next 3 sets, then 4, then a couple misses.  Just kept steady pace on burpees, stopped with about 15 seconds left.
                   - Wod 4- 215, 7th place overall.  Hit 215 easy first attempt, then missed 225 3 times on clean.  Got under it but lost it forward each time.  I know I could have squatted it if I cleaned it.  Definitely should have had it!

Sunday- 01/22/12
Wod 5- 21/15/9 reps of- 135 thruster, CTB pull ups
          - 8:25, 5th place overall.  First 21 thrusters felt good, 11/10, pu's were 11/10 as well.  Dont remember exact sets on 15's but had a couple of misses on thrusters.  Set of 9's were 5, 3, 1 on thrusters, and 5, 2, 2 on pu.  Making progress on strength but still have a way to go.  Gotta get butterfly CTB's, kipping is a waste of time and energy!!!  Definitely should have been sub 8 on this.

Wod 6- 20 HSPU (regional standards), 30 T2B, 20 hang squat snatch (95), 30 wall ball (20#, to 10 ft target), 20 stone shoulder (120), 30 KBS (2pood, regional standard-vertical), 3 laps around building-pinch grip 45# plates farmers carry
           - Finished approx. 1/2 lap, 4th place overall.  HSPU were 10/5/5, T2B were 15/10/5, snatches were in sets of 2-5- should have worn oly shoes, landed forward each rep, grip got taxed, WB were 15/15 with a couple missed reps for not catching the ball, stones were 1 rep at a time but steady- these were much easier than I anticipated (getting stronger), KBS were terrible with the veritcal standard, probably did 45-50 reps, gotta get better on that standard and practice the snatch method instead of the swing, grip was waxed and took several minutes to even pick up the plates- this was one of the hardest and most frustrating things I have ever experienced, shows that I need alot more grip strength. 

Overall Finish- 4th place, Note- Poppa pulled out of the final wod due to injury, would have been 5th place had he done it.  In addition to previous notes, learned several great tips from Talayna on Handstands/HS walks. Need to stay extended and tight, hands under shoulders, stay on fingers and heal of hand, and spend time practicing each day in warm ups.

Very Fun weekend!


           

Wednesday- 01/18/12- Clean Work/Wall walk, MU, Deadlift metcon

"You can drill and waste your time, or you can drill and get better.  Either way we will drill."- Dan Gable
BB Gymnastics
20 minutes Clean technique work.- worked up to 207 for a few reps

Notes: You may work up to a heavy single if there are no technical flaws. Concentrate on maintaining torso position off the ground. The hips should not elevate ahead of the shoulders. Also, make sure you are pulling to a fully open hip and NOT jumping forward. If you are jumping forward or suspect you are, put a chalk mark on the floor to make sure you are fully articulating the hip and NOT jumping to the bar.

Full articulated hip:

Conditioning
3 rounds for time of:
5 Wall Walks
7 Muscle Ups
15 Deadlifts @ 275/185#
-11:48

Notes: The Wall Walk begins lying chest-down on the floor with the bottom of the feet touching the wall. The movement ends when the CHEST (nipples, not belly) touches the wall. There is no standard for how to get down. Muscle-Ups should be performed with a full turnout and extended elbow on each rep.

Strength/Midline
1a) 3X20 Reverse Hyper – medium, rest 60 sec.
1b) 3XME L-Sit Hold – rest 60 sec.

Tuesday- 01/17/12- Hatch Squat, Split Jerk/Skill Work

"Darkness cannot drive out darkness; only light can do that.  Hate cannot drive out hate; only love can do that."- Dr. Martin Luther King Jr.

Strength
1) Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X6 @ 80%, 1X6 @ 85% – rest 2-3 min. between each set.- 195, 210, 240, 255
2a) 4X3 Split Jerk @ 75% – rest 60 sec.- 175
2b) Front Squats: 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X5 @ 85% – rest 60 sec.- 185, 190, 205, 215

Conditioning
For 20 minutes alternate between:
Push-Ups (hand-release, NO snaking)- 30, 20, 22, 20
GHD Situps- 20 each set
Shoulder Touches- 2, 0 , 1, 2
Rope Climbs 15′- 3 each set

Notes: There is no set rep scheme. You should complete each movement until you begin to fatigue or slow down. Literally, as soon as your cycle rate begins to taper off—stop, and move to the next movement. This should also not be performed at a high-heart-rate inducing pace. You may rest between movements, but do not allow your heart-rate to return to a resting rate. Basically; walk calmly from movement to movement and rest more if necessary. This is about speed and consistency on each of the movements

Monday- 01/16/12- Snatch Work/PU, BJ AMRAP

^"No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it. Therefore, strengthen your feeble arms and weak knees."- Hebrews 12:11-12

BB Gymnastics
1a) 3X5 Snatch High-Pulls – heaviest possible, rest 60 sec. VIDEO DEMO- 153

Notes: Straps may be used. The goal is to get the barbell to the nipple line without a rebend of the knee.

1b) 3X5 Tall Snatches – heaviest possible, rest 60 sec. VIDEO DEMO- 78

Notes: This WILL NOT be a heavy weight. The goal is with ZERO knee bend or hip angle change, to initiate vertical movement of the barbell with ankle extension, then rapidly pull under into the catch position

Conditioning
10 minute AMRAP of:
12 C2B Pullups
12 Box Jumps 30/26”
- 7 rounds+ 8 pull ups, regional standard bj, need to get butterfly C2B
Midline
5 min. AMRAP of TGUs (alternating) @ 32/24kg- 6 total

Saturday- 01/14/12- Max Snatch, Clean & Jerk, "Tears of a Spider Monkey"

BB Gymnastics
1) 3 attempts to establish a 1RM Snatch – rest as needed.- 145, 150(f), 150(f)
2) 3 attempts to establish a 1RM Clean & Jerk – rest as needed.- 210, 215, 225(f)

Notes: Take as long as you’d like to warm up for these lifts, but limit yourself to ONLY 3 legit attempts. You may use any style of each lift, but try to stick to a near USAW standard.

Conditioning
“The Tears of a Spider Monkey”
7 rounds for time of:
20 Push Press @ 75/55lbs
20 OHS @ 75/55lbs
15:12, PP were UB except for round 2, OHS were 10/10 except for round 1 which was UB, should have pushed harder on this one

Friday- 01/13/12- Hatch Squat/Strength, Skill Work

Strength
*If last week’s High-Bar work seemed easy you may raise your base number approximately 5%. If it was difficult stay right where you are.
1) High-Bar Back Squat: 1X10 @ 60%, 1X10 @ 65%, 1X8 @ 70%, 1X8 @ 75% – rest 2-3 min. between each set.- 185, 195, 210, 225
Notes on performing the High-Bar Squat.
2a) 4X5 Shoulder Press @ 90% of 111230, rest 60 sec.- 125
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.- 155, 165, 185
3a) 3X8 Strict Weighted Pullups (any grip) – heaviest possible, rest 45 sec.- 25, 30, 30 (5/2/1)
3b) 3X20 Row for Calories (any damper) – rest 60 sec.- 24, 22, 25

Notes: The goal is to row the 20 Calories with the LEAST possible strokes. Please note your stroke count not your time.

3c) 3XME UB Tempo Ring Dips – rest 45 sec.- 5, 3, 3

Notes: Begin in the bottom portion of the dip. Hold for 5 seconds with shoulders below the elbow, then press out of the dip into a fully locked out position. Hold for 10 seconds, then lower back down into the bottom of the dip. That is the completion of 1 rep. Complete as many reps as possible before dropping off the rings. If you cannot complete more than 2 full reps, use a band for assistance.

Wednesday- 01/11/ 12- Snatch work/DL, burpee metcon

20 minutes Snatch technique work.

Notes: You may work up to a heavy single if there is no technical flaws with your lift. DO NOT go for a 1rm.

Conditioning
3 rounds for time of:
12 Deadlifts @ 315/225#
24 Bar Facing Burpees
*Rest as necessary before strength work.
-7:13, dl's were UB, 6/6, 4/4/4, should have pushed harder on burpees, definitely could have been sub 7

Strength/Midline
1a) 3×8 Weighted GH Raise – medium/heavy, rest 60 sec.- bw, bw, 15
1b) 3X3 TGU (3l/3r) – medium/heavy, rest 60 sec.- 1.5 pood

Tuesday- 01/10/12- Hatch, Weighted Rope Climbs, Skill Work

"Hard work beats talent, when talent doesn't work hard." -Dan Gable

Strength
1) Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X6 @ 80%, 1X6 @ 85% – rest 2-3 min. between each set.- 195, 210, 240, 255
2a) 4X4 Weighted Rope Climbs 15’ – heaviest possible, rest 90 sec.- 25, 25, 10, 10

Notes: These should be performed with a weight vest at a heavy but SAFE load. DO NOT load yourself so much that you will have an “oh shit” moment.

2b) Front Squats: 1X5 @ 60%, 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80% – rest 60 sec.- 155, 180, 190, 205
Everything
Task 1: In 10 minutes complete as many sets of 5 UB HSPU as possible.- 10 sets

Notes: Standards for men is 2 45# plates with an ab-mat between, for women 2 25# plates with an ab-mat between. Hands should be covering holes in plates throughout the entire rep.

*Rest 2 minutes.
Task 2: 4 minute AMRAP of:- 4 rounds + 4 shoulder touches
12 GHD Situps
12 Shoulder Touches

Notes: This work should be performed at a 80-90% RPE.

*Rest 2 minutes.
Task 3: In 4 minutes complete as many (bottom paused) UB Snatch Balances @ 135/95# as possible.- 5 reps, several drops

Notes: The “bottom pause” portion of the lift is to hold the bottom position for 10 FULL seconds. The goal is to complete the entire piece without dropping the barbell. You may rest in the back rack position. There will be a 20 Burpee penalty for every time the barbell is dropped. The penalty should be performed AFTER the 4 minutes is up.

Monday 01/09/12- Hang Snatch/C&J work, DU, PJ, Run metcon

Know ye not that ye are the temple of God, and that the spirit of God dwelleth in you? - 1 Corinthians 3:16

BB Gymnastics
1) 5X3 Hang Squat Snatch – heaviest possible, rest 60 sec.

Notes: These are 3 consecutive unbroken reps. If the barbell returns to the floor before all 3 reps are completed the set is over.  Straps may not be used.

2) 5X3 Hang Squat Clean – heaviest possible, rest 60 sec.

Notes: These are 3 consecutive unbroken reps. If the barbell returns to the floor before all 3 reps are completed the set is over.  Straps may not be used

3) 3X5 Snatch Grip Deadlift @ 110% – rest 75 sec.

Notes: Straps may be used.

Conditioning
In 12 minutes complete:
100 UB Double-Unders
AMRAP of…
5 Push Jerks 185/120#
Run 200m

Notes: The 100 UB Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes. If you do not complete the 100 UB Double-Unders in the 12 minutes your score is ZERO. Racks MAY NOT be used for the Push Jerks.

Midline (time permitting)
5XME UB Toes to Bar – rest 60 sec.

Saturday- 01/07/12- Max Snatch, Clean & Jerk/ Event 5 of 2009 CF Games

BB Gymnastics
1) 3 attempts to establish a 1RM Snatch – rest as needed.- failed at 150, pulls were off and feel like im hanging out at the top
2) 3 attempts to establish a 1RM Clean & Jerk – rest as needed.- cleaned 215 missed jerk

Notes: Take as long as you’d like to warm up for these lifts, but limit yourself to ONLY 3 legit attempts. You may use any style of each lift, but try to stick to a near USAW standard.

Conditioning
“Event 5 – 2009 CF Games”
Three rounds for time of:
30 Wallball shots 20/14#
30 Low Hang Squat Snatch @ 75/45#
Notes: The Low Hang Squat Snatch initiates with barbell just below the knees. If the barbell is dropped it must be lifted to a full standing position before beginning the next rep.
-16:04, WB were UB, 20/10, UB, grip was shot on the second and third round of snatches, terrible day of training but moonshine made it all better

Friday- 01/06/12- Hatch Squat/Row, Run, or Swim work/Strict MU

Strength
*If last week’s High-Bar work seemed easy you may raise your base number approximately 5%. If it was difficult stay right where you are.
1) High-Bar Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X8 @ 75%, 1X8 @ 80% – rest 2-3 min. between each set.- 185, 210, 225, 240

Notes from last week on performing the High-Bar Squat.

2a) 4X5 Shoulder Press @ 85% of last week’s 3rm, rest 60 sec.- 120
2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.- 155, 165, 185, 185
Conditioning
Choose one…
Row: 3X1K – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Run: 4X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
Swim: 5X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.
-4 x 800m run- (track is actually 0.48 instead of the full 0.50) 2:39, 2:40, 2:44, 2:40

Notes: All work should be at approximately 90-95% RPE.

Skill
5 minute AMRAP of STRICT Muscle-Ups.- 8

Notes: If you do not have strict Muscle-Ups work on as little kip as possible. All reps should be performed with a full turnout and extended arm to start.

Wednesday- 01/04/12- Power Clean, Push Jerk work/"Tommy V"

BB Gymnastics
1a) 5X3 T&G Power Clean – heaviest possible, rest 60 sec.- 155, 165, 175, 185, 195 (pr)
1b) 5X3 UB Push Jerk – heaviest possible, rest 60 sec.- 155, 165, 175, 175, 185 (pr)

Conditioning
“Tommy V”
21 Thrusters 115/75#
12 Rope Climbs 15’
15 Thrusters 115/75#
9 Rope Climbs 15’
9 Thrusters 115/75#
6 Rope Climbs 15’
For time.
-17:18
*Rest as necessary before strength work.

Strength
1a) 3×10 Banded GH Raise – heaviest possible, rest 60 sec.- all bw
1b) 3X25 UB KBS – heaviest possible, rest 90 sec.- 2 pood all sets, UB, UB, 21/4- grip shot

Notes: If the biggest bell you have (gentlemen) is a 32k, you may have to duct tape more weight to it. This should be the ABSOLUTE most weight you can use, and technique should be clean for EVERY REP.

Tuesday- 01/03/12- Hatch Squat, Close Grip Bench, Skill Work

Strength
1) Back Squat: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X6 @ 75%, 1X6 @ 80% – rest 2-3 min. between each set.- 170, 185, 200, 225, 240
2a) Close Grip Bench Press (14”): 2×8 @ heaviest possible, 2X6 @ heaviest possible – rest 60 sec.- 145, 150, 155, 160- should have gone heavier
2b) Front Squats: 1X5 @ 60%, 1X5 @ 70%, 2X5 @ 75% – rest 60 sec.- 145, 170, 180, 180

Skill/Strength
1a) 4X10 Weighted UB Strict Supinated Pullups – heaviest possible, rest 10 sec.- 25, 30 (9/1), 25 (9/1), 15 (9/1)

Notes: Supinated is how rich people say “underhanded” or “chin-ups”.

1b) 4XME UB Kipping HSPU (regionals standard) – rest 2 minutes.- 5, 7, 8, 6- balance issue, keep kicking myself off the wall
1c) 4X15 Reverse Hyper – medium/heavy, rest 60 sec.- 135

Monday- 01/02/12- Hang Snatch & C&J work/Power Clean, Burpee, PU Metcon

BB Gymnastics
1) 4X2 2 Hi-Hang Snatch High-Pulls + 1 Hang Squat Snatch – heaviest possible, rest 60 sec.- 115, 125, 135, 135

Hi-Hang Snatch Hi-Pull and Hi-Hang Snatch

▶

2) 4X2 2 Hang Clean High-Pulls + 1 Hang Squat Clean – heaviest possible, rest 60 sec.- 155, 165, 165, 165

Hi-Hang Clean Hi-Pull and Hi-Hang Clean

▶

3) 4X3 Flat-Footed Clean Pulls @ 115% – rest 75 sec.- 260

Flat-Footed Clean Pull

▶

Conditioning
5 rounds for time of:
3 Power Cleans 185/120#
12 Burpees
15 Pullups
-8:46, butterflies went out the window on round 4
Midline (time permitting)
5 min AMRAP of STRICT Toes to Bar.- 64, grip shot

Notes: There should be ZERO swinging momentum on each rep. Also, do not use the ground to start the movement. Hang absolutely still before beginning each rep.