OPT: Wk 6 Day 1

Tuesday 7-16

A. Jumping back squats 6-8x4; rest 2 min
135-185-225-240-255-280x7-295x6

B. 3 position squat snatch (top down) 1 complex on the min for 10 min (moderate/light load, technique/speed focus)
115x10 sets OTM

C. Drop snatch; 3, 3, 3; rest 3 min
135-150-165-175

+

50 thrusters for time 135/95
4:58
(15+5's w/ belt & wraps)

OPT: Wk 2 Day 3

Thursday 6-20

A. Hang Squat clean; 5 reps on the min for 10 min @55-60% 1rm
155 x 5 x 8 sets  - 155 x 4 x 2 sets OTM

B. Snatch balance; 2, 2, 2, 1, 1, 1; rest 2 min
155-175-185-195-205-215

+

3 sets @100%

10 unbroken thrusters 95/65

Row sprint 20 seconds @100% (250M)

rest 3 min
:56-:54-:55

+

3 sets @100%

10 TnG power clean 135/95#

Airdyne sprint 20 seconds @100% (10 Burpees AFAP)

rest 3 min
:46-:45-:45

 

OPT: Wk 1 Day 1

Monday 6-11

A. Squat clean; 4 reps on the min for 10 min @65% 1rm
165 x 10 sets OTM

B. Snatch balance; 3, 3, 2, 2, 1, 1; rest 2 min
135-145-155-165-175-185

+

5 sets @100%

20 kbs 2/1.5 pood

60 double unders

rest 3 min bw sets
1:14-1:11-1:13-1:13-1:23
+
Bike ride in and home

OPT: Wk 16 Day 1

Monday 4-29

A. Snatch pulls 3, 2, 1; rest 2 min
200-215-225
B. Snatch balance 3, 3, 3; rest 2 min
165-175-185
+
Crossfit open workout 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

102 Reps... felt like I was rolling pretty good until the set of 15 C2B pull-ups - they took a while 5+2's.  Finished 6 thrusters + 18 C2B after time

OPT: Wk 2 Day 1

Monday 1-7

A. Back squat 3, 1, 3, 1; rest 2 min

435-475-455-500

B. Snatch balance; 3, 2, 1, 1, 1; rest 2 min

135-150-160-170-180

+

1 min max reps power clean and jerk 135
13-13-12
1 min max reps no push up burpee box jumps 24"
15-16-15 (forgot burpee)
1 min max calories airdyne
plate pushes for 1 min
Rest 12 min x3

Gen.Cyc Wk 4: Power Sn & Cl, Snatch Balance, Jerk + Abs

Tuesday 4-24

• Power snatch - 75% x 2 x 3
150 x 2 x 3
• Power clean - 75% x 2 x 3
195 x 2 x 3
• Snatch balance - max for day
195
• Jerk - 75% x 2 x 5
195 x 2 x 5

3 sets:
A1. Ab wheel x 15
A2. Side bend x 10/side, 70#

Gen.Cyc Wk 3: Hang Work, Sn Bal, Bench, Halting DL

Tuesday 4-17

• High Hang Snatch - 65% x 2 x 3
130 x 2 x 3
• High Hang Clean - 65% x 2 x 3
170 x 2 x 3
• Snatch Balance - 80% x 2 x 4
150-160 x 2 x 3
• Bench - 50-60-70% x 5 + AMRAP -1 Pull-ups
175-210-245/11-10-9
• Halting Clean Deadlift – 80% x 4 x 3
210 x 4 x 3

Gen.Cyc Wk 1: 3 Pos Cl, Sn Bal, Bench + Chins, Halting DL

Tuesday 4-3

• 3-position clean (high to low) - 65% x 5 sets
170 x 5 sets
• Snatch Balance 75% x 3 x 3
150-155-160
• Bench 3/3/3 + AMRAP -1 Pull-ups
245-270-315x7/8-8-7
• Halting Clean Deadlift 75% x 5 x 3
235 x 3 x 3

Gen.Cyc Wk 4: Skill/Power Day

Tuesday

Power Snatch - 75% x 2 x 3
135-145-155
Power Clean + Jerk (1+1) x 2 x 3
190-200-210
Snatch Balance - MFD
205

3 sets:
Ab Wheel x 15
Side bends x 10/side, 70#

Gen.Cyc Wk 3: Hang Clean, Snatch Balance, Pulls

Wednesday 3-14

Mid-Hang Clean - 65% x 2 x 6
165 x 2 x 6
Snatch Balance - 80% x 2 x 2
155 x 2 x 2
Clean Pulls - 90-95% x 4 x 3
235 x 4 x 3

Gen.Cyc Wk 1: 3 Pos Sn & Cl, Sn Bal MFD,... Tire Flips & Sprints + Core

Tuesday 2-28

• 3-position snatch (high to low) - 65% x 3 sets
120 x 3 sets
• 3-position clean (high to low) - 65% x 3 sets
165 x 3 sets
• Snatch balance - max for day; 75% of that x 2 x 3
210 MFD, 155 x 2 x 3


PM
Tire Flips
20yds, rest 2 min x 4

Sprints
400, rest 4 min
300, rest 3 min
200, rest 2 min
100

3 sets:
A1. Ab wheel x 12
A2. KB side bend x 12, 70 #
1 set before, 2 after

Deload: Snatch, Clean & Jerk, Snatch Balance

Tuesday 1-10

Snatch, 60% x 2, 65% x 2, 70% x 1, 60% x 1 x 3
110-120-135-110
Clean & Jerk, 60% x 2, 65% x 2, 70% x 1, 60% x 1 x 3
155-165-175-155
Snatch Balance + 1 1/4 OHS
95-115-125-135-145

3 Position Snatch & Clean + Jerk, Snatch Balance

Tuesday 1-3

3 Position Snatch (high to low)
95-95-95-95
3 Position Clean (PC) + Jerk (high to low)
135-135-135-135
Snatch Balace, x 3
95-125-145-145-145
+
3 rds:
Side Bends, 70# x 20 (R/L)
Ab Wheel, x 20
Reverse Hyper x 15

Snatch Skill Day, Push Press + Jerk

Tuesday 12-13

Snatch Balance + 1 ¼ OHS – 80% x 2 x 3
170 x 2 x 3
Push Press + Jerk – 65% x 2 x 3
195-205-205
Snatch Deadlift + High-Hang Snatch – 75% x 2 x 3
135-140-140
Snatch Deadlift – 105% x 4 x 3
205 x 4 x 3

Snatch Balance @70%, Jerk, @80% Halting DL + High-Hang Clean @70%

Wednesday 12-7


Snatch Balance – 70% x 2 x 3
145 x 2 x 3
Jerk – 80% x 2 x 5
240 x 2 x 5
Halting Clean Deadlift + High-Hang Clean – 70% x 2 x 5
175 x 2 x 5

High-Hang Snatch + Snatch Balance + 1 1/4 OHS, Halting DL + High Hang Snatch, Push Press + Jerk, Snatch DL

Wednesday 11-30


High-Hang Snatch + snatch balance + 1 1/4 OHS – 5 x 3
95-115-125
135 - 5x3
Halting Snatch Deadlift + High-Hang Snatch – 70% x 2 x 5 135 x 2 x 5
Push Press + Jerk – 60% x 2 x 3
185-215-185
Snatch Deadlift – 100% x 5 x 3
205 x 5 x 3

Power Clean @ 75%, Snatch Balance 1RM, Clean Pull

Monday 11-14

OLY TRAINING:
•Power clean - 75% x 2 x 5
190 x 2 x 5
•Snatch balance - max for day
210 PR
•Clean pull - 95% x 3 x 3
255 x 3 x 3

 3 sets; no rest:
20 knees to elbows
20 plate topside halfmoons... 45# plate waist to OH to waist R/L
As Rx'ed

Mid-Hang Clean @ 70%, Clean Pull, Snatch Balance

Wednesday 11-2

OLY TRAINING:
•Clean from blocks or mid-hang - 70% x 2 x 5
185 x 2 x 5
•Clean pull - 95% x 3 x 5
245 x 3 x 5
•Snatch balance - max for day; 80% of that x 2 x 3
165 x 2 x 3
•Planks - front/side x max x 2
TBA

3-Position Clean @ 70%, Clean Pull, Snatch Balance 1RM

Saturday 10-22

OLY TRAINING:
•3-position clean (floor, knee, mid-thigh) - 70% x 5 sets
185 x 5 sets
•Clean pull - 90% (of clean) x 5 x 5
235 x 5 x 5
•Snatch balance - max for day; 78% of that x 2 x 3
95-115-135-155-165-175-185-195
205 PR, 155 x 2 x 3

Power Clean @75%, Clean Pull, Snatch Balalnce 1RM > Abs

Wednesday 10-12

OLY TRAINING:
•Power Clean - 75% x 2 x 5
200-205-210-215-220-225-230x1-235x1
•Clean pull - 95% (of clean) x 3 x 3
255-255-255
•Snatch balance - max for day
175

3 sets:
A1. Ab wheel x 15
A2. Side bend x 10/side