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