Monday November 25,2013

A. Power Snatch, 1 rep x 5 sets, rest 2-3 minutes between sets.

Estimated percentage for this would be to stay at 85% to 88% of your best Snatch

     Worked up to 170 but failed at 175

B. Front Squats @ 20x1, 75%, 5 reps x 3 sets, rest 2-3 minutes between sets.

     215

C. 5 Sets of the following @ High Aerobic Effort: 20 Minutes Total

30 Seconds of Thrusters @ 75/45

rest 30 seconds

30 Seconds of Lateral Burpees

rest 30 seconds

30 Seconds of wall balls 

rest 30 seconds

30 Seconds of Box Jumps

rest 30 seconds

Saturday November 23,2013

5 min @ 85-90%:

Row 750 Meters(Men)/Row 650 Meters(Women)

AMRAP Double Unders

     Got 155 double unders

--3 min rest

5 min @ 85-90%:

Airdyne 15 Calories

5 Kettlebell Swings @ 53/35

--3 min rest

5 min @ 85-90%:

10 Thrusters @ 75/45

5 Burpees

--3 min rest

5 min @ 85-90%:

10 Hang Power Cleans @ 75/45

5 Step Down Box Jumps

--3 min rest

5 min @ 85-90%:

5 Pull Ups

20 Double Unders

--3 min rest

5 min @ 85-90%:

5 Kipping Handstand Push ups

Row 150 Meters

--3 min rest

Wednesday November 20,2013

A. Squat Clean @ 75%, 1.1 x 5 sets, rest 2-3 minutes between sets.

     - worked up to 205#

B. High Bar Back Squat @ 75%, 5 reps x 3 sets, rest 2-3 minutes between sets.

     - 265#

C. Snatch Complex(work to moderate weight):

1 Power Snatch + 1 Overhead Squat x 5 sets, rest 1 minute between sets.

     - 135

D1. Weighted Back Extension Drop Sets @ 30x1, 6.6.6 x 4 sets, rest 1:30

D2. Side Bridge x 1 Minute Holds x 4 sets/each side, rest 1:30 

Tuesday November 19, 2013

A1. Push Press @ 11x1, 1 tough rep x 5 sets, rest 2-3 minutes.(No Max Attempts/Keep @ 85%)

     - 205#

A2. Weighted Pronated Pull Ups @ 11x1, 4-5 repetitions x 5 sets, rest 2-3 minutes between sets.

     - 44#

B1. Close Grip Bench Press @ 30x1, 2-3 reps x 5 sets, rest 1:30 

     - 215#

B2. Chin Over Bar Pull Ups, 15-21 reps x 5 sets, rest 1:30. 

     - 21 reps every round

C. Every 90 seconds on Airdyne, Sprint 12 seconds x 15 minutes.

D. Bar Muscle Up Practice, before or after workout(Athlete Choice)

On the Minute, Every Minute x 8 Minutes x 2-3 reps(Bands are allowed for practice)

Saturday November 23,2013

5 min @ 85-90%:

Row 750 Meters(Men)/Row 650 Meters(Women)

AMRAP Double Unders

--3 min rest

5 min @ 85-90%:

Airdyne 15 Calories

5 Kettlebell Swings @ 53/35

--3 min rest

5 min @ 85-90%:

10 Thrusters @ 75/45

5 Burpees

--3 min rest

5 min @ 85-90%:

10 Hang Power Cleans @ 75/45

5 Step Down Box Jumps

--3 min rest

5 min @ 85-90%:

5 Pull Ups

20 Double Unders

--3 min rest

5 min @ 85-90%:

5 Kipping Handstand Push ups

Row 150 Meters

--3 min rest

Friday November 22,2013

A.  12 Minutes of Skill Based Work: Every Athlete Choices 1 to 2 Movements to Work on Skill Component

B. Split Jerk Cluster @ 73%, 1.1.1.1.1 x 3 sets, rest 2-3 minutes between sets.

     - 195#

C. High Bar Back Squat @ 20x1, 78%, 4 reps x 4 sets, rest 2-3 minutes between sets.

     -265#

D. Every 120 Seconds Complete the following for 20 Minutes of:

1 Rope Climb @ 15 Feet

2 Muscle Ups or 3 Chest to Bar Pull Ups + 3 Ring Dips

3 Deadlifts @ 275/185 lbs

Monday November 18, 2013

A. Power Snatch, touch n go 3 rep heavy. 12-15 Minute Time Limit.
No Dropping of weights
     - 150#
B. Front Squats @ 20x1, 73%, 5 reps x 3 sets, rest 2-3 minutes between sets.
     - 195#

C. 3 Sets of the following @ Moderate Effort:
30 Seconds of Hang Power Snatch @ 75/45
Rest 30 Seconds
30 Seconds of Lateral Burpees
Rest 30 Seconds
30 Seconds of Wall Balls
+
Rest 2 Minutes
+
3 Sets of the following @ Moderate Effort:
30 Seconds of Airdyne
Rest 30 Seconds
30 Seconds of Kettlebell Swings
Rest 30 Seconds
30 Seconds of Wall Balls