Monday 8.19.131 x

“Crush Games Athletes”
A. Power Clean: 1 rep every 30 sec x 10 min @ 75% of 1RM.
B. Back Squat: take up to 20 min to establish a 1RM.

C. Scaled: 3 rds for time:
500 M Row
20 Jumping Lunges
15 T2B

C. Teams: as a team (so plan to be there together)
Event #1

C. Individual: Event # 5

All Groups
A. Jerk Drills (will go over in class)
B. 3 Position Clean + 1 Jerk: 55%,60%,65%,70% (will go over in class)
C. Hang Clean and jerk: Build up to a heavy but perfect single, no exception on form!
D. 2 Hang Clean & Jerk + 1 Jerk: 3 sets x 75% of C.
E. Back squat: 6 x 70%, 6 x 80%,, 3 x 90%, 2 x 95%. We will be maxing next monday so do not max or fail.
*All hangs are from just below the knees.
+
if you still need something to do, but not necessary or want a double day.
15 min light Run (130-155 BPM). If you do not own a HR monitor than you should be able to hold a casual conversation while running or buy one.
3 sets of:
10 GHD Raises
15 GHD Sit-ups
rest 2 min.

This week will be light and I will post on next Block of training before I leave: what it is for and why!!!

Friday 8.16.13

“Banshee”
A. Back Squat:  6 x 65%,75%,80%,80%. (yes thats 2 x 6 @ 80%)
B. Bench Press: 5 x5, add 5# from last week. (if doing summer crush the shoulder 2 overhead workout 3 min cap)

C. “Helen”
3rds for time of:
400 M Run
21 KBS, 55/35
12 Pull-ups

“Juggernaut”
A. Back Squat:  6 x 65%,75%,80%,80%. (yes thats 2 x 6 @ 80%)
B. 3 min for max reps:
53 Shoulder 2 OverHead, 115/65
45 Shoulder 2 Overhead, 135/85

C. “Helen”

Thursday 8.15.13

Active Recovery Day

get some sleep!

http://www.ted.com/talks/russell_foster_why_do_we_sleep.html?utm_source=newsletter_daily&utm_campaign=daily&utm_medium=email&utm_content=button__2013-08-14

Restoration = Sleep
Learn new skillz = Sleep

Wednesday 8.14.13

“Banshee”
A. 3 Hang Power Cleans: 1 set x 65%, 3 sets x 70%, 1 set x 75%
B. Deadlift: 8 RM

C. E.M.O.M x 12 min
Even: 7 Thruster, 65
Odd: 30 Double Unders
D. E.M.O.M x 12 min
Even: 10 Burpees
Odd: 10 KBS, 45 or 55

“Juggernaut” 
A. 3 Hang Power Cleans: 1 set x 65 %, 3 sets x 70%, 2 more sets of 3 at heavier weight but perfect.
B. Deadlift: 8 RM

C. E.M.O.M x 16 min
Even: 8 Thrusters, 115/75
Odd:  6 Strict Pull-ups
D. E.M.O.M x 16 min
Even: 6 Burpee Box Jump Overs, 24/20
Odd: 1-2 Rope Climbs

“Crush Games”
Strength
+
Teams: Event 4 and 5
Indi: Event whatever # the snatch and immediate preceding wod

Tuesday 8.13.13

“Banshee”
A. 10 min HSPU work
B.1. Dips: 3 x  Max Reps, rest 1 min.
B.2. Strict Pull-ups: 3 x Max Reps, rest 2 min.

C. 15 min AMRAP:
30 Double unders
20 KBS, 35#
10 Push-ups

“Juggernaut”
A. Bench Press: 3 x 10 @ 70%, make sure you beat https://conquestblack.wordpress.com/2013/07/29/tuesday-7-30-13/

B. Every 30 sec for 10 min complete: 1 T2B + 1 Kipping Pull-up + 1 Bar muscle-up. If you cannot maintain please go to every 45 sec.

C. 15 min AMRAP:
40 “Unbroken” Double Unders
30 KBS, 55/35
10 HSPU

Monday 8.12.13

A. 2 Postion Snatch: 5 sets, start @ 60% build up as you go do not go past 70%(at knees then the floor top down)
B. Hang Snatch: 1.1.1 x 3 @ 70-75%, rest 20 sec/3 min. (at knees)
C. Snatch: 1.1.1 x 3 @ 80-85%, rest 20 sec/3 min.
*Can be full or power snatch.
D. Back Squat: 1 x 8 @ 65%, 1x 6 @ 75%, 1 x 4 @ 85%, 1 x 4 @ 90%

If you are doing Crush Games do not do part D and do this instead

3 rds for time:
400 M Run
25 OHS, 115/75 (135/95)
15 CTB Pull-ups

Saturday 8.10.13

A. 3 Power Clean + 1 Jerk(O.B.@.K): 60%, 65% & 70%
B. 2 Power Cleans + 1 Jerk (O.B@.K): 3 sets @ AHAP w/ good speed and form.
C. Clean Grip Romanian Deadlift+ Shrug: 3 x 5 @ 25×2(tempo, ask Jonny)

rest 30 – 60 min

If on a team for summer Crush (Teams of 3)
3rds for max stone 2 box
300 M Barbell Carry, 275/205
30 Partner Burpees
AMRAP: Stone 2 Box, big/little
Use old Bars for carry
Each partner will only do the stones once. Partner burpee one lays on the ground while does a burpee and then jumps over, each partner does 2 reps before switching.

In teams of 2
3 rds for max
300 M KB Run 70/55 – Partner A
15 Burpee over Box, 24/20- Partner B
Max Reps Power Clean, 155/105
*while partner A is running partner B is Doing the BBJ and max reps

Friday 8.9.13

“Banshee”
A. Back Squat: 8 reps x 65%,70%,75%,80%
B. Bench Press: 5×5, add 5lbs from last friday
C. E.M.O.M x 10 min: 6 True Push-ups

D. 12 min AMRAP of:
30 Air Squats
21 KBS, 35#
12 Pull-ups

“Juggernaut”
A. Back Squat: 8 reps x 65%,70%,75%,80%
B. Strict Press Cluster: 2.2.2 x 3, rest 20sec/3 min.
C. E.M.O.M x 10 min: 6 HSPU

D. 12 min AMRAP:
30 Air Squats
21 KBS, 55/35
12 Pull-ups

Active Recovery Day

20-40 min of light activity and 20 -30 min of mobility/stability and stretching.

Wednesday 8.7.13

“Banshee”

A. 3 Position Snatch (Top Down): 1 @ 50%, 1 @ 55%, 1@60%, 1 @ 65%, 1 @ 70%. Pause for 3 sec at each position.

B. Power Snatch (O.B.@.K): 4 sets x 3 reps @ 70%

C. Snatch Pullz: 3 x 3, AHAP w/ good form.

D. Deadlift: 3 singles E.M.O.M x 8 min @ 60%, for speed.

*B is OFF BLOCKS @ KNEES, D* is 1 rep set bar down reset and go again for a total of 3 reps.

“Juggernaut”
A. 3 Position Snatch: 1 @ 50%, 1 @ 55%, 1 @ 60%, 1 @ 65%. Pause for 3 sec at each position.

B. Power Snatch (O.B.@.K): 2 sets x 3 reps @ 70%, 2 sets x 3 reps @ 75%

C. Snatch: 1 rep E.M.O.M x 8 min @ 80%. (Power or Full)

D. Deadlift: 3 singles E.M.O.M x 8 min @ 60%, for speed.

*B is OFF BLOCKS @ KNEES, D* is 1 rep set bar down reset and go again for a total of 3 reps.