130423

Warmup: 3 rounds

Sit bar with 135lb on it on top of your knees in the bottom of a squat with back arched and chest up. This should help push knees forward in the bottom and stretch the ankles. Sit for 45 sec
Rest 15 sec
Bottom to bottom FS @95# x 10
Rest 15 sec
4-5 MU
Rest 15 sec

Olympic: CJ (all doubles are 2 cleans +1 jerk)
2@50%, 2@60%, 2@70%, 2@75%, 1@80%, 1@85%, 1@90%, 1@90%, 1@90%, 1@85%, 1@80%, 2@75%, 2@70%, 2@60%, 2@50%
EMOM
Percentages up through 90% complete 4 ring dips coming back down complete 5 abmat sit-ups


Conditioning:
40 Burpees
50 Double-Unders
30 Burpees
50 Double-Unders
20 Burpees
50 Double-Unders
Row 1K

REST about 20 mins

Every other minute for 10 min: 15 cal airdyne + 8 burpee broad jumps for max distance

First night on night shift tonight. yikes. :( Trust God, Sarabeth, trust God!!

130422

Olympic:

Snatch from floor:

3@50%, 3@60%, 2@70%, 2@75%, 1@80%, 1@85%, 1@90%, 1@90%, 1@90%, 1@85%, 1@80%, 2@75%, 2@70%, 3@60%, 3@50%

EMOM complete the sets + 20 DU ascending the ladder, 3 Burpee Pullups starting at 85% descending the ladder.

Conditioning:

3 Rounds:

10 Hang Power Cleans (225.135)

15 HSPU (regional standard)

20 Wall Ball (30#/20#) both to 10 foot target



Rest 5 min

4x400 m run rest 1:1. Every effort is all-out

130420

Olympic: Barbell Clean into a thruster
start at 60% of CJ adding 5lbs every 30 sec until failure

rest 3 min

ME Triple Unders in 3 min

rest 10 min

Conditioning:
AFAP:
800 m run
20 DL (315/205)
50 FT HS Walk
30 KB Thrusters (53/35)
50 Box Over Jumps (24/20)
30 KB Thrusters
50 FT HS Walk
20 DL
800 m run

130419

Warmup: 3 rounds
SB:
1 min triple under practice
rest 15 sec
25 feet duck walk with bar overhead
rest 15 sec
45 sec peanut thoracic spine smash
rest 15 sec
5x tall snatch

Olympic:
Snatch + Hang Snatch: start at 60%
Every 45 sec complete a snatch then hang snatch WITHOUT THE BAR TOUCHING THE GROUND
add 5 lbs, go until failure. one fail = done

Strength:
A) Snatch High Pulls: 4x3 @ 100%
B) Squat Program

Conditioning:
15 min running clock:
10 rounds of Cindy (20#/30# vest and HR Pushups)
100 Cal Airdyne (wearing vest) (Nat since your Airdyne doesn't work you get to do Hoggan's airdyne time + 1 min)
ME Burpees to a 6in target (wearing vest)

130417

Warmup: 3 rounds

Bottom To Bottom FS @ 75# x 5
rest 15 sec
Overhead Lockout Mobility work x 45 sec (google it tonight)
rest 15 sec
Upper Back Roller Mobility Smash while holding bar x 45 sec
rest 15 sec
GHD Back Ext unweighted x 10
rest 15 sec

Olympic:
Tabata Power Snatch @ 95/135
20 sec ME reps/ 10 sec rest x 10 rounds
Rest 3 min
Tabata Power Clean @ 135/185
20 sec ME reps/ 10 sec rest x 10 rounds


Conditioning:
100 UB Double-Unders
25 Pullups
15 GHD Situps
75 UB Double-Unders
25 Pullups
15 GHD Situps
50 UB Double-Unders
25 Pullups
15 GHD Situps

rest 6 min:

With a running clock of 3 min complete 3 rounds of 400 m run, ME Muscleups rest 1 min between rounds

130416

Warmup: 3 Rounds

Upper Back Peanut Smash Mobility: 45 sec
rest 15 sec
400 m jog @ 70%, 80%, 90%
rest 15 sec
OHS with Jerk Grip Facing Wall x 10 reps
rest 15 sec
1 Attempt free-standing HS Hold
rest 15 sec

Olympic:
Clean and Jerk from ground: follow timing EXACTLY
Each set is to be done within the designated minute:
If you miss move on
Min 1: 2 Clean + 1 Jerk @ 50% + 5 HR PU
Min 2: 2 Clean + 1 Jerk @ 60% + 5 HR PU
Min 3: 2 Cleans + 1 Jerk@ 70% + 5 HR PU
Min 4: 1 Cleans + 1 Jerk @75% + 5 HR PU
Min 5: 1 Clean + 1 Jerk @80% + 5 HR PU
Min 6: 1Clean + 1 Jerk @85% + 5 HR PU
Min 7: 1 Clean + 1 Jerk @90% + 5 HR PU
Min 8: 1Clean + 1 Jerk @85% + 2 Burpee Box Over Jumps (20/24)
Min 9: 1Clean + 1 Jerk @80% + 2 Burpee Box Over Jumps (20/24)
Min 10: 1 Clean + 1 Jerk @75% + 2 Burpee Box Over Jumps (20/24)
Min 11: 2 Clean + 1 Jerk @70% + 2 Burpee Box Over Jumps (20/24)
Min 12: 2 Clean + 1 Jerk @60% + 2 Burpee Box Over Jumps (20/24)
Min 13: 2 Clean + 1 Jerk @50% + 2 Burpee Box Over Jumps (20/24)


Conditioning: AFAP: Start with 1 of each movement then move to 2 then 3 etc
1 --> 10 Wall Ball (30/20)
1 --> 10 Ring Dips
1 --> 10 OHS (From Ground) (115/165)

Rest 5 min

1 Mile Run AFAP
THEN
Accumulate 30 KB Thrusters AFAP (35)

130415

Warmup: 3 Rounds

Trap/Shoulder Mobility: Here: 45 sec each side
rest 15 sec
OH Lunges with barbell: 8 each leg
rest 15 sec
Jerk Balances with 75# x 10
rest 15 sec
20 Cal Airdyne AFAP
rest 30 sec


Olympic:
Snatch from ground: follow timing EXACTLY
Each set is to be done within the designated minute:
If you miss move on
Min 1: 3 @ 50% + 20 DU
Min 2: 3 @ 60% + 20 DU
Min 3: 2@ 70% + 20 DU
Min 4: 2@75% + 20 DU
Min 5: 1@80% + 20 DU
Min 6: 1@85% + 20 DU
Min 7: 1@90% + 20 DU
Min 8: 1@85% + 5 Lateral Burpees
Min 9: 1@80% + 5 Lateral Burpees
Min 10: 2@75% + 5 Lateral Burpees
Min 11: 2@70% + 5 Lateral Burpees
Min 12: 3@60% + 5 Lateral Burpees
Min 13: 3@50% + 5 Lateral Burpees


Strength:
Back Squat Program
Skill/Midline:
3 sets
A) GHD Back Ext: x 10 reps weighted with barbell @ 65#
B) DB Snatch from ground: 5 reps each arm AHAP


Conditioning:
12 minute AMRAP of:
10 Hang Squat Cleans 175/115#
20 Cal Row
30 Box Jumps (24/20)