WOD 130717

BBG

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) 3X4 Clean Pull from Hang (Top of Knee) @ 110% of Max Clean & Jerk – rest 60 sec.
4b) 5X4 Behind-the-Neck Push Press – heaviest possible, rest 60 sec.

Conditioning

10X100m Sprints

Rest (approximately) 5:1

*If you need a little more rest to maintain pace, you may take it; however, do not take more LESS than 5:1.

WOD 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: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80% – rest 2 minutes.

2) Front Squat: 1X5@60%, 3X5@70% – rest 90 sec.

Conditioning

40 Chest 2 B Pull-ups

200m Run

40 Wall Ball 20/16

200m Run

40 KB Swings 72/53

200m Run

40 Toes 2 Bar

200m Run

130715

BBG

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) 4X3 Snatch High Pull From Hang (Top Of Knee) @ 110% of Max from #1 – rest 60 sec.
3b) 4X8 Pendlay Rows – heaviest possible, rest 60 sec.

Conditioning

With no rest between sections:

1 minute ME Rope Climbs 15′
3 minute AMRAP of:

15 Burpees (to a target 6″ above highest reach)
10 KB Push Press 24/16kg (use 2 KBs – one in each hand)

2 minutes ME Rope Climbs 15′
3 minute AMRAP of:

15 Burpees (to a target 6″ above highest reach)
10 KB Push Press 24/16kg (use 2 KBs – one in each hand)

1 minute ME Rope Climbs 15'

WOD 130713:

BBG

1) 20 minutes to establish a 1RM Snatch.

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

Conditioning

“Fran”

21-15-9 of:

Thrusters 95/65#
Pull-ups

For time.

WOD 130712:

1) EMOM for 5 minutes:

2 Hang Squat Cleans @ 70%

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.

2) 30 minutes to establish a 1RM HBBS.

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

WOD 130711:

Rest day.

*We WILL be testing the Back Squat tomorrow. Eat a steak tonight.

WOD 130710:

BBG

1) 3X5 Muscle Snatch – heavy but keep it a true Muscle Snatch, rest 1:30 DEMO VIDEO

2) 7X2 Snatch from worst position – heavy but perfect, rest 60 sec.

*Note: The “worst position” distinction implies that you should practice from whatever place you struggle the most. That could include anything from hi-hang to blocks from below the knee, or anywhere in between. Do not turn this into anything but a time to work on technique from your worst position.

3) 5X2 Cleans from worst position + 1 Jerk – heavy but perfect, rest 60 sec. (Perform one Clean, then the second followed by a Jerk.)

Strength

1a) 4X5 Supinated Strict Weighted Pullups – heaviest possible, rest 60 sec.
1b) 4X5 Strict Weighted Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X8 Narrow Grip Bench Press (hands 8-12″ apart) – heaviest possible, rest 60 sec.
1d) 4X15 Reverse Hyper – medium to heavy, rest 60 sec.