WOD 130830:

BBG

Compare to 130802.

1. Snatch from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed.
2. Clean & Jerk from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.

 Strength

1) HBBS: 1X4@70%, 1X4@75%, 1X4@80%, 1X4@85% – rest 2:00

2a) Front Squat: 1X5@60%, 1X565%, 2X570% – rest 60 sec.
2b) 4X3 Close Grip Bench Press (hands 12″ apart) – heaviest possible, rest 60 sec.

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3X8 Strict Weighted Pullups – heaviest possible, rest 60 sec.
3b) 3X8 Strict Weighted Tempo GH Raise – fast on the way up then 5 sec. count back down, heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

WOD 130829:

Rest day.

WOD 130828:

BBG

Compare 1-3 to 130731.

1) 12 minutes to establish a 3RM Hang (top of knee) Power Snatch.

2) 12 minutes to establish a 3RM Hang (top of knee) Power Clean.

3) 12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk Work (from blocks or rack).

4a) 5×3 One-Stop Clean Pull (3 count pause at bottom of knee) @ 100%-110% of max Clean – rest 60 sec.

4b) 5×5 Pressing Snatch Balance – heaviest possible, rest 60 sec.

Conditioning

5 rounds for total working time of:

3 Muscle-Ups
Row 300m (all out – no gaming for MU)
3 Muscle-Ups

Rest 1:00 after each round.

WOD 130827:

BBG

Compare 1 & 2 to 130730.

1) 15 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk.

2) 3X1 @ 90% of max from above – rest 60 sec.

Note: Emphasize control when you return to the floor for each rep. You should feel the weight change in the foot as you move from the hang to the start position and back up.

Strength

1) HBBS: 1X5@70%, 1X5@80%, 1X2@85%, 1X3@90%, 1X1@100% – rest as needed.

2) Front Squat: 1X5@65%, 1X4 @ 75%, 80%, 85% – rest 2 minutes.

Conditioning

3 rounds for time of:

15 Deficit HSPU 6/4″
25 Pullups
75 Double-Unders

WOD 130826:

BBG

Compare to 130729.

1) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2″ from floor- to the hang at the top of the knees).

2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 – rest 90 sec.

3a) 4X8 Weighted Ring Row (feet should be even with the heels – heaviest possible, rest 60 sec.
3b) 4X6 Jumping Good Mornings @ 40%-50% of C&J Max DEMO VIDEOS – rest 60 sec.

Conditioning

Run 5k.

WOD 130824:

BBG

1) 20 minutes to establish a 1RM Snatch

2) 20 minutes to establish a 1RM Clean & Jerk

Strength

15 minutes to establish a 3RM Front Squat

Conditioning

“(Plus Sized) Helen”

3 rounds for time of:

400m Run
21 KBS 32/24kg
12 C2B Pull-ups

WOD 130824:

BBG

1) 20 minutes to establish a 1RM Snatch

2) 20 minutes to establish a 1RM Clean & Jerk

Strength

15 minutes to establish a 3RM Front Squat

Conditioning

“(Plus Sized) Helen”

3 rounds for time of:

400m Run
21 KBS 32/24kg
12 C2B Pull-ups

WOD 130823:

Compare to 130726.

BBG

1. Snatch from Blocks @ Top of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed.
2. Clean & Jerk from Blocks @ Top of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.

Strength

1) HBBS: 1X5@70%, 3X4@80%

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
2b) 4X8 Close Grip Bench Press (hands 12″ apart) @ 70% of Max from 130816 – rest 60 sec.

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3XME Strict Tempo Suppinated Pullups (3 count pause with chin over bar) – rest 60 sec.

WOD 130822:

Rest day.

WOD 130821:

BBG

Compare 1-3 to 130724.

1) 12 minutes to establish a 3rm Hang Power Snatch (from hips).
2) 12 minutes to establish a 3rm Hang Power Clean (from hips).
3) 12 minutes to work to a heavy but not maximal Jerk triple (from rack or blocks).

4a) 5X2 Pause Clean Pull (pause 3 counts at the bottom of the knee) – heaviest possible, rest 60 sec.
4b) 5X5 Behind the Neck Push Press – heaviest possible, rest 60 sec.

Conditioning

100 Burpees for time.

*Every two minutes (beginning at 0:00): 3 Rope Climbs 15′

WOD 130820:

Compare 1 and 2 to 130723.

BBG

1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.

Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.

2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 – rest 90 sec.

Strength

1) HBBS: 1X6@70%, 1X6@80%, 1X3@90%, 1X2@95% – rest 2 minutes (or more if necessary).

2) Front squat: 1X5 @ 70%, 1X4@80%, 1X3@85%, 1X3@90% – rest 2 minutes (or more if necessary).

Conditioning

7X100′ Prowler Push (50′ down w/ high handles – 50′ back w/ low handles) – heaviest possible (see note)

Rest 3:1

*Note: The Prowler should be loaded with a weight that is very heavy, but not so much the each effort takes more than :45. These should be all out sprints with round times in the :25-:45 range. The load used will be vastly different based on what surface you are pushing on. AstroTurf or even grass is the ideal surface.

WOD 130819:

BBG

1) 15 minutes to establish a 3RM Hang Snatch (bottom of knee – three consecutive reps).

2) 3X1 Hang Snatch Triple (same as above) @ 90% of Max from #1 – rest 90 sec.

3a) 4X2 3-Stop Snatch High Pull (2″ off floor, bottom of knee, high pull) – heaviest possible, rest 60 sec.
3b) 4X8 Bent Over Row – heaviest possible, rest 60 sec.

Conditioning

30-20-10 of:

Wall Ball 30/20# (if you do not have WBs in this weight use 20/14# to a 12′ target)
KB Snatch (15l/15r – anyhow) 32/24kg

For time.

WOD 130817:

BBG

1) 15 minutes to establish a 1RM Snatch

2) 15 minutes to establish a 1RM Clean & Jerk

Strength

15 minutes to establish a 3RM Front Squat

Conditioning

30′ BB Carry (back rack) 225/145#
7 Back Squats 225/145#
30′ BB Carry (back rack) 225/145#
12 Bar Muscle-Ups
60′ BB Carry (back rack) 225/145#
9 Back Squats 225/145#
60′ BB Carry (back rack) 225/145#
9 Bar Muscle-Ups
90′ BB Carry (back rack) 225/145#
7 Back Squats 225/145#
90′ BB Carry (back rack) 225/145#
12 Bar Muscle-Ups

For time.

*The BB carry should start and finish in a squat rack. The Back Squats should be performed after the BB Carry WITHOUT putting the bar down. Basically, the BB Carry, Back Squats, and second BB Carry should all be performed unbroken each round.

WOD 130816:

BBG

Compare to 130719
1) Snatch from Blocks @ Power Position (DEMO VIDEO): Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed.

2) Clean & Jerk from Blocks @ Power Position (same position as Snatch – refer to above demo): Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.

Strength

1) HBBS: 1X6@65%, 1X6@75%, 2X6@80%

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
2b) 4X3 Close Grip Bench Press (hands 12″ apart) – heaviest possible, rest 60 sec.

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3X8 Weighted Strict Pullups – heaviest possible, rest 60 sec.
3b) 3X8 Weighted Strict GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

WOD 130815:

Rest day.

WOD 130814:

BBG

Compare 1-3 to 130717.

1) Power Snatch: Find Max UB Triple in 10 min.
2) Power Clean: Find Max UB Triple in 10 min
3) Jerk From Rack/Boxes: Find Max Triple in 10 min (you may drop bar on boxes each rep).

4a) 5X3 Clean Pull @110% of Max CJ – rest 60 sec.
4b) 5X4 DB Push Press + Lunge Each Leg (1 Push Press + 1 Lunge Each Leg = 1 Rep) – heaviest possible, rest 60 sec.

Conditioning

5X800m Run (90% or greater effort)

Rest 1:1

WOD 130813:

Compare 1 and 2 to 130716.

BBG

1) 15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)

2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.

Strength

1) HBBS: 1X8@65%, 1X6@75%, 1X4@85%, 1X4@90% – rest 2 minutes (or more if necessary).

2) Front squat: 1X5 @ 70%, 1X4@80%, 1X3@85%, 1X3@90% – rest 2 minutes (or more if necessary).

Conditioning

3 rounds for time of:

50 Double-Unders
50′ Walking OH Lunges 115/75#
25 Burpees

WOD 130812:

BBG

For 1 and 2 refer to 130715.

1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).

2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec.

3a) 5X3 Snatch High Pulls @ 115% of #1 – rest 60 sec.
3b) 5X6 Pendlay Row – heaviest possible, rest 60 sec.

Conditioning

3 rounds for time and reps of:

3:00 to complete-

Row 500m (all out)
ME Muscle-Ups in the remaining time

Rest 2:00 after each round.

*Note: Each 500m row should be all out. Do not strategize to allow for more MU.

WOD 130810:

BBG

1) 15 minutes to establish a 1RM Snatch

2) 15 minutes to establish a 1RM Clean & Jerk

Strength

15 minutes to establish a 3RM Front Squat

Conditioning

5 rounds for time of:

50 Airdyne Calories
5 Snatches (any style) 185/120#

Note: If you don’t have an Airdyne, sub Row for 75 calories.

WOD 130809:

BBG

1. Snatch Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed.
2. Clean & Jerk Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed.

Strength

1) HBBS: 1X8@65%, 70%, 75%, 80% – this is 4 sets total @ increasing percentages, rest as needed.

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
2b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart) – heaviest possible, rest 60 sec.

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3XME Strict C2B Pullups – rest 60 sec.
3b) 3X15 Strict GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

WOD 130808:

Rest day.

WOD 130807:

1) 12 minutes to establish a 3 Position Power Snatch (floor, 2″ off floor, top of knee).

2) 12 minutes to establish a 3 Position Power Clean (floor, 2″ off floor, top of knee).

3) 12 minutes to work to a near maximal Jerk Triple (set of 3 – from blocks or rack).

4a) 4X3 Clean Pull @ 110-115% of 1RM Clean – rest 60 seconds.
4b) 4X5 Snatch Grip Push Press + 1 Pause OHS – pause 5 counts at bottom of OHS, heaviest possible, rest 60 sec.
*Complete 5 SN Grip Push Press, then 1 Pause OHS at the end of each set.

Conditioning

30 Pullups
30 Target Burpees
20 Pullups
20 Target Burpees
10 Pullups
10 Target Burpees

For time.

*Note: Target Burpees should be performed by touching a target 10″ above your highest reach.

WOD 130806:

BBG

1) 15 minutes to find a 2RM Hang Clean & Jerk (top of knee) – the BB may be dropped after the first Jerk.

2) 3×2 @ 95% of Max from above – rest 90 plus seconds.

Strength

1) HBBS: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.

2) Front squat: 1X5 @ 70%, 75%, 80%, 85% – rest 2 minutes (or more if necessary).

Conditioning

7 rounds of:

30 sec. ME Airdyne for Calories (sub Row if necessary)
30 sec. Rest
30 sec. ME Rope Climbs 15′
30 sec. Rest
30 sec. ME Deficit HSPU 6/4″
30 sec. Rest

WOD 130805:

BBG

1) 15 minutes to find a 3RM Hang Snatch (top of knee) – these should be UB, do not drop the BB between reps.
2) 3×3 @ 95% of Max from above – rest 90 plus seconds.
3a) 4X3 Snatch High Pulls @ 110% of Max Snatch – rest 60 sec.
3b) 4X 45 sec. Bench Row Holds (use KB or DB in each hand, hold at finish of concentric contraction with chest on bench) – heaviest possible, rest 60 sec.

Conditioning

5 rounds for total time (of runs) and reps:

Run 400m (all out)
ME UB Muscle-Ups

Rest 2:00 between rounds.

*Notes: There should be zero rest at the finish of each run. Each run effort should be all out, and at the finish of each run there should be no wait or rest before beginning each ME set of Muscle-Ups. Chalk your hands BEFORE you begin the 400m run.

WOD 130803:

BBG

1) 15 minutes to establish a 1RM Snatch

2) 15 minutes to establish a 1RM Clean & Jerk

Strength

15 minutes to establish a 3RM Front Squat

Conditioning

“2007″

Row 1k

-then-

5 rounds of:

25 Pull-ups
7 Push Jerks 135/85#

For time.

*12:00 time cap. This is a STRICT cap. The volume of pull-ups in this piece could be injurious for anyone needing more than 12:00. Do NOT go over this cap (yes, I know the cap at the Games was 15:00 – I don’t care).

WOD 130802:

BBG

1. Snatch from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed.
2. Clean & Jerk from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.

Strength

1) HBBS: 1X10@60%, 1X10@65%, 1X8@70%, 1X8@75%

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.
2b) 4X8 Close Grip Bench Press (hands 12″ apart) – heavier than last week, rest 60 sec.

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3XME Strict Weighted Pullups @ 50% of last week’s heaviest weight – rest 60 sec.
3b) 3X8 Strict Weighted Tempo GH Raise – fast on the way up then 5 sec. count back down, heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO