Monday 12-9-13

Double Tabata (8 Min)
Power Clean (115#/95#)
Push up

*Power clean weight should be something you could go 30 reps unbroken on.
* Score is average number of power cleans & average number of push ups.  So 2 scores.

Then...

7 X 3 Front Squat (90% of your 1rm front squat)

* Should be a weight where 3 reps is a struggle.  May even fail the last rep of the last couple of sets
* No more than 2 min rest between sets.  Be quick on changing weights with partner and self

Saturday 11-7-13

"Blake"
4 rounds
100 ft overhead walking lunge (45#/25#)
30 box jumps (24"/20")
20 wall balls (20#/14#)
10 HSPUS

Friday 11-6-13

21-15-12-9-6-3 (10 min cap)
Hanging power clean (115#/85#)
back squat


* For the hanging power cleans pick a weight you can go unbroken on the first set of 21.
* Every time you put the bar down during a round (21,15,12,9,6, or 3) you must complete 200 meter sprint immediately before continuing.
* For example: If you complete the round of 21 hanging power cleans & 21 back squats without putting the bar down, you may drop the bar before starting the round of 15.
* However, if you drop the bar before the 21 hanging power cleans and 21 back squats are completed, you must immediately sprint 200 meters before continuing where you left off in the round of 21.

3 min rest (from where you finished the workout above)

3 rounds
21 overhand grip DL (115#/85#)
200 m kb farmers walk (53#/35# each hand) 

Thursday 11-5-13

AMRAP 12 min

30 snatches (75#/55#)

10 burpees

20 Snatches (135#/95#)

20 burpees

10 snatches (185#/125#)

30 burpees

MAX SNATCHES (205#/140#)

* First weight should be 15-20 unbroken (VERY LIGHT!!!)

* Second set of snatches is a SIGNIFICANT jump in weight.  3-5 unbroken

* Third set is another significant jump.  This should be singles as well as the last set of snatches

Wednesday 12-4-13

10 Rounds (15 total min)
AMRAP 1 min
10 push press (135#/95#)
max reps toes to bar
rest 30 sec

*score is total toes to bar

Then…

Below the knee snatch pull
3-3-3-3-3
*looking for positive contact with the hip and shrug.  Keep shoulders over bar as long as possible with weight through heels during entire movement.  DO NOT COME UP ON YOUR TOES AT ALL!!!
* This movement works the 2nd pull of the snatch.  Speed through the middle, hip contact, and shrug!

Tuesday

"Cindy"
AMRAP 20 min
5 pull ups
10 push ups
15 air squats

Monday 12-2-13

For time (10 min cap)
30 thrusters (75#/45#)
30 kb swings (53#/35#)
3 rope climbs
20 thrusters
20 kb swings
2 rope climbs
10 thrusters
10 kb swings
1 rope climb

* Weights should something you are able to go unbroken on the round of 30 thrusters and 30 kb swings.

5 min rest

Then...

Every 2 min for 12 min
400 meter sprint

* this should take you around 1:30 to 1:00 per round. If over 1:30 on your first round do 200 meter sprints instead. If you're doing 200 m sprints in under 1:00 then switch to 300 meter sprints. There will be an extra cone out to show the 300 meter mark. Listen to your coach :)