Saturday- 05/26/12- Max Snatch, MU/DB Thruster Metcon, MWOD 91/365

BB Gymnastics
1) 12 minutes to establish a 1rm Snatch.
2a) 3X3 Behind the neck Snatch Grip Push Press – heaviest possible, rest 60 sec.
2b) 3X3 Snatch Pulls – heaviest possible, rest 60 sec.

Conditioning
3 rounds for time of:
7 Muscle-Ups
21 DB Thrusters @ 35/20#
Compare to: 111219

MWOD 91/365-
http://www.youtube.com/watch?v=hqrmwz66a7I

Friday- 05/25/12- C&J Work, Row/RD/DU Metcon, MWOD 90/365

BB Gymnastics
1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk.

Notes: Work up to the limitations of your technique. I.e. your heaviest lift should not be slop, it should be technically clean.

2) EMOM for 7 minutes perform 2 Power Clean & Power (Push) Jerks @ 90% of the above.
Strength
1a) 4X3 1&1/4 Front Squats – MUCH heavier than last week, rest 60 sec.
1b) 4X9,7,5,3 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.

Notes: If you cannot get through the strict HSPU, then go to 1 rep short of complete failure and switch.

Conditioning
Row 500m
3 rounds of:
20 Ring Dips
50 Double-Unders
Row 500m
For time.

MWOD 90/365-
http://www.youtube.com/watch?v=46EDDftgFZI

Wednesday- 05/23/12- Snatch Work, Run/PU/HSPU Metcon, MWOD 89/365

BB Gymnastics
7X1 3 Position Snatch (low to high) – heavier than last week, rest 60 sec. DEMO VIDEO

Strength
15 minutes to establish a 1RM Bench Press.

Conditioning
For total time:
Run 1 mile
40 Pullups
20 HSPU
30 Pullups
15 HSPU
20 Pullups
10 HSPU

Notes: HSPU are Regionals standard and kipping is allowed.

MWOD 89/365-
http://www.mobilitywod.com/2010/11/episode-89-bro-your-internal.html

Tuesday- 05/22/12- C&J Work, "The BIG Chief", MWOD 87/365

BB Gymnastics
5X2 Clean & Jerk @ 85% – rest 60-80 sec.

Notes: These ARE NOT touch & go reps. Reset before each rep.

Strength
Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.

Notes: Percentage is based off of last week’s 3RM 120515

Conditioning
“The (big) Chief”
5 rounds for total reps of:
3 minute AMRAP of:
3 Power cleans @ 205/135#
6 Push-ups (hand release)
9 Air Squats
Rest 1 minute.

MWOD 88/365-
http://www.youtube.com/watch?v=ZkzFT6rRMhQ

Monday- 05/21/12- Snatch Work, PU/Pistol/GHD AMRAP, MWOD 87/365

BB Gymnastics
1) 5X2 Snatch @ 85% – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec.
2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec.

Conditioning
12 minute AMRAP of:
7 Strict Pullups
14 Pistols (alternating)
21 GHD Situps

Strength
1a) 3X8 Weighted GH Raise – heaviest possible, rest 45 sec.
1b) 3X12 Reverse Hypers – medium/heavy, rest 45 sec.

MWOD- 87/365-
http://www.mobilitywod.com/2010/11/episode-87-hip-impingement-2-band.html

Wednessday- 05/09/12- Snatch Work, MWOD 86/365

BB Gymnastics

5X2 Snatch off blocks ( just below the knee) @ 85% – rest 75 second

Strength

1a) 3 X ME Bench Press @ 90% – rest 60 sec.
1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – heavier than last week, rest 60 sec.

Conditioning

3 rounds for time:

5 Snatch Balances 135/95#

20 Wall Balls 20/14#

30 Double-Unders

20 T2B

30 Double-Unders

MWOD 86/365- http://www.mobilitywod.com/2010/11/episode-86-new-shoulder-mob-zulu.html

Tuesday- 05/08/12- C&J Work/Weighted Pull, Sprint Intervals, MWOD 85/365

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) 1X20 Back Squat (Group 3 – 2X10 @ 50% – rest 60 sec.)

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Conditioning
1a) 4X3 Weighted Strict Pullups + ME Kipping Pullups @ 20/10# – rest 60 sec.

Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

1b) 4X400m Sprint – rest 60 sec.

Notes: These should be all out efforts. Pacing is not acceptable and degredation of pace is acceptable.

MWOD 85/365
http://www.youtube.com/watch?v=Q8vay90655Q

Monday- 05/07/12- Snatch Work/Row, WB, KBS Metcon, MWOD 84/365

BB Gymnastics
1) 5X3 Snatch @ 75% – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – heaviest possible, rest 60 sec.
2b) 3X3 Heaving Snatch Balances – heaviest possible, rest 60 sec.

Conditioning
EMOM for 5 minutes 12 (kipping) HSPU.

Notes: Spend all rest time hold (farmer’s carry style) 100/70# dumbells. Make every effort to pick up the DBs immediately after your last rep of HSPU. HSPU are regional’s standard.

-Rest 10 minutes-
3 rounds for time of:
Row 500m
20 Wall Balls 20/14#
20 Absolutely Vertical KBS 24/16kg

Midline (time permitting)
1a) 2X15 Strict T2B – rest 45 sec.
1b) 2X10 Reverse Hypers – heavy, rest 45 sec.

MWOD 84/365
http://www.youtube.com/watch?v=n0z124bJy1k

Friday- 05/04/12- Snatch Work, PTT (Run, HSC, PJ), MWOD 83/365

BB Gymnastics/Conditioning
*This should be performed as one continuous effort. MAKE SURE to read the notes below.
1) 4X2 T&G Snatch (any style) @ 80% – rest 40 sec.
2) 50 Double-Unders – rest 20 sec.
3) 1 Snatch @ 90% – rest 20 sec.
4) 50 Double-Unders – rest 20 sec.
5) 1 Snatch @ 95%

Notes: 40 seconds rest should be taken after the final set of snatches @ 80% and before the first set of double-unders. It is not necessary to time the double-unders, but there should be no extra rest. 3 attempts may be taken at both the 90 & 95% snatch singles, but all 3 attempts should be kept to under 60 seconds.

Strength
1a) 4X5 1&1/4 Front Squats – heaviest possible, rest 45 sec.
1b) 4X3 Weighted Muscle-Ups – heaviest possible, rest 45 sec.
Conditioning (pain threshold)
5 rounds for total time of:
Run 200m
9 UB Hang Squat Cleans @ 155/105#
6 Push Jerks @ 155/105#
*Rest 2 minutes between each round.

MWOD 83/365-
http://www.youtube.com/watch?v=dL_fYbPslKw

Wednesday- 05/02/12- Max Snatch from blocks, 3 Part Metcon, MWOD 82/365

BB Gymnastics
10 minutes to establish a 1RM Snatch from blocks (just below the knee).

Notes: Take no more than 5 attempts. Warm up quickly as well. This entire event should take no more than 15 minutes.

Strength
1a) 3 X ME Bench Press @ 85% – rest 60 sec.
1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – heaviest possible, rest 60 sec.
Conditioning
For total time:
3 rounds of-
20 Pistols (alternating)
3 Rope Climbs 15′
*then
50 T2B
*then
3 rounds of-
20 Wall Balls 20/14#
5 Power Cleans 225/145#

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Extra 120502:

*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.
Group 3 Conditioning
For time:
30 Back Squats 135/95#
20 Pullups
10 Push Jerks 135/95#
20 Front Squats 135/95#
20 Pullups
10 Push Jerks 135/95#
10 OHS 135/95#
20 Pullups
10 Push Jerks 135/95#

MWOD 82/365- http://www.youtube.com/watch?v=bkyVZX-OMf8

Tuesday- 05/01/12- Oly Work, Team Event 1, MWOD 81/365

BB Gymnastics
1) 5X3 Clean & Jerk @ 70% – rest 45 sec.
2) 4X3 Snatch Balance (NO heaving) – rest 60 sec.
Strength
1a) 3X5 Tempo Deadlifts – heavy, rest 60 sec.

Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.

1b) 3X3 Strict Pullups + ME Kipping Pullups – rest 60 sec.

Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

Conditioning
4 rounds for total reps of:
2 minute AMRAP of:
40 OHS @ 65/45#
60 Double-Unders
Rest 2 minutes after each round.

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TEAM Conditioning
Team Event 1.

Notes: Make sure team captains read all rules and watch corresponding video. Also, make sure to hold each other to strict standards on the HSPU.

MWOD 81/365-
http://www.youtube.com/watch?v=GSBuxSTK0Rs