Wednesday 2-27
A. 10 sets of 3 unbroken muscle ups NOT
for time
off knees
+
"Grace"
30 Clean & Jerks 95/651:18
-Rest 5 min
50 power snatch for time
95/65
3:59
-Rest 10 min
3 min airdyne for max calories
49 Burpees
Wednesday, February 27, 2013
Monday, February 25, 2013
OPT: Wk 9 Day 1
Monday 2-25
A. Bench press 3, 2, 1; rest 2
min
335-365-405/225x20
B. Bent over single arm DB rows 3-4x4;
rest 2 min
100-100-100x6-100x6
C1. Push press 10, 8, 6, 4, 2; rest 1
min
155-155-175-185-200x4/225x3
C2. Weighted chin up 5, 4, 3, 2, 1; rest 1
min
35-35-50-60-70x3/BWx16-12OPT: Wk 8 Day 3
Friday 2-22
A. Back squat with chains 2, 2, 2, 2, 2,
2; rest 2 min
(1-1/4) 365-380-390-400-410-420
B. Squat snatch 1, 1, 1; rest 2
min
150-155-160
+
For time:75 power snatch 75/55
50 burpees
8:41
OPT: Wk 8 Day 2
Wednesday 2-20
A1. Weighted chin up; 2-3 tough reps x3;
rest 10 seconds
50-60-70
A2. 10-20 unbroken CTB chin ups x3; rest 3
min
15-13-12
+
10 min amrap:
Squat clean 135(perform 4 toes to bar on the top of each minute)
33 Reps
OPT: Wk 8 Day 1
Monday 2-18
A. Hang power snatch; build to a 3rm from
below the knee
135-150-160
B. Deficit DL (2-3" platform) 2, 2, 2;
rest 3 min
455-475-495
+
21-15-9
Deadlift 275/155
HSPU
6:09
OPT: Wk 7 Day 3
Friday
2-15
A. Squat/Power snatch tech work 15-20 min
(all below 70% 1rm, let your body and technique dictate the loads used for
session, high speed/perfect form is focus)
3 position = 95-95-115-115-125-125-135
+
For time:
100 kbs 1.5/1 pood
200 double unders
300m row
10:34
Tuesday, February 12, 2013
OPT: Wk 7 Day 2
Wednesday 2-13
A. Strict press clusters 1.1.1.1.1x5; rest
15 seconds/rest 2 min
165-175-185-190-195
B. Ring dips; 50 for time
3:09
+
For time:
20-15-10-5
Thrusters 115#
CTB chin ups
6:35
Monday, February 11, 2013
OPT: Wk 7 Day 1
Monday 2-11
A. Back squat with chains 4, 4, 4, 2, 2,
2; rest 2 min
355-365-375-405-435-455 (+40# of chain)
B. Squat snatch from blocks (below knee)
1, 1, 1; rest 2 min
135-145-155
+
7 rounds for time:
7 power clean 135/75
7 no push up burpee lateral hops over
bar
6:40
Friday, February 8, 2013
OPT: Wk 6 Day 3
Friday 2-8
A. Split jerk 2, 2, 2, 1, 1, 1; rest 2 min
200-205-210-220-230-240
B. Parallete hspu; 30 for time (if can't
perform then, do eccentrics at a 5 second count and kick back to
top)
9 off paralletes, then sets of 2 reps of 5 sec neg
+
For time:
100 wall balls
75 chin ups
50 wall balls
25 chin ups
50 sit ups
75 double unders
100 air squats
23:57
OPT: Wk 6 Day 2
Wednesday 2-6
A. Hang power clean; build to a 1rm
215-225-240-250 (F-F)
B. Deficit DL (2-3" platform) 3, 3, 3;
rest 3 min
440-455-470
+
For time:
30 hang power clean (73% of A, 175)
50 pistols
2k row
13:33
Monday, February 4, 2013
"Lynne"
Sunday 2-3
"Lynne"
5 Rds for Max Reps:
Body Weight Bench Press
Pull-ups
BP = (230#) 23-15-12-11-10 = 71
PU = 39-26-26-21-20 = 132
(rest 3:30 b/t sets)
"Lynne"
5 Rds for Max Reps:
Body Weight Bench Press
Pull-ups
BP = (230#) 23-15-12-11-10 = 71
PU = 39-26-26-21-20 = 132
(rest 3:30 b/t sets)
OPT: WK 6 Day 1
Monday 2-4
A. Squat/Power snatch tech work 15-20 min
(all below 70% 1rm, let your body and technique dictate the loads used for
session, high speed/perfect form is focus)
3 Position Snatch (high to low)
95-95-105-115-125-125
B. On a 90 seconds countdown clock:
Perform 7 burpees and amrap muscle ups in remaining time; rest 2 min x4
sets
8-10-9-10
+
4 rounds for time:
12 kb snatch (6/arm) 1.5/1
pood
48 double unders
5:59
Friday, February 1, 2013
OPT: Wk 5 Day 3
Friday 2-1
A. Strict press clusters 2.2.2.2x5; rest
20 seconds/rest 2:30
155-165-170-175-180
B. HSPU; accumulate AMRAP sets of 3
unbroken in 8 min
10 sets, every :45-1:00
+
5 rounds for time:
12 OHS 95/55
6 toes to bar
12 DB thrusters 30/15#
6 chin ups
11:51
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