Monday 07.01.19

Snatch Primer
5 Sets, resting ~30-45s between:
3 Muscle Snatches
2 Snatch Grip Push Jerks
1 Pausing Overhead Squat (3s)

Sets #1+2+3 – 35% of 1RM Snatch
Set #4 – 40%
Set #5 – 45%

Barbell Cycling – Snatch
On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch

Barbell load – 55% of 1RM Snatch

This complex involves a total of (6) repetitions. As it flows in full:
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
1 High Hang Squat Snatch (pocket-level)
1 Hang Squat Snatch (knee-level)
1 Squat Snatch (from the floor)

This is the first iteration of this complex, and we will be repeating so, upping our percentage from today’s 55%. It is designed to be on the lighter side, so that we can work on our cycling positions and speed on the bar. Let’s move well today so that we have a base to build off of. We are looking to hold onto the bar for the duration (building our stamina in our grip, no less our full movement), but if we must drop, after each section fits (after the three power reps).

Conditioning
AMRAP 12:
2-4-6-8-10-12-etc..
DB Snatch (50/35)
DB Box Step-ups (24/20)
Toes-to-Bar

Body Armor
3 Giant Sets:
10 Dumbbell Front Raises
10 Dumbbell Reverse Flys
Rest 2:00 between sets

Friday 06.28.19

Hang Clean and Jerk
On the 1:30 x 7 Sets:
30 Double-Unders
2 Hang Squat Cleans
1 Split Jerk

Set #1 – 60%
Set #2 – 65%
Set #3 – 70%
Set #4 – 75%
Sets #5+6+7 – Build to a moderate for the day.

Being our de-load week, we are not looking to push past 83%. Complex is intended to be completed unbroken.

“Double Time”
AMRAP 10:
50 Bar Facing Burpees
100 Double Unders
30 Clusters (115/85)

Thursday 06.27.19

Optional Active Recovery
Not for time, at a controlled intensity:
50 Calorie Row, 20 Calorie Bike
35 Calorie Row, 35 Calorie Bike
20 Calorie Row, 50 Calorie Bike

After each set, complete:
15 GHD Sit-Ups
Handstand Walk (50′)
15 GHD Sit-Ups

On the handstand walk, let’s challenge ourselves with respect to where we currently are in the movement. A straight shot distance fits well, as does practice on the wall on balance. If we are not walking a distance today, let’s complete 1:30 of practice of time on our hands at this part of the session.

Wednesday 06.26.19

Pausing Overhead Squat
7 Sets of 1 Rep

In each, there are (4) pauses, each for a single second.
Pause #1 – 1/4 of the way down (quarter squat)
Pause #2 – Halfway down (parallel)
Pause #3 – Absolute bottom of squat
Pause #4 – Halfway up (parallel)

Set #1 – 40% of 1RM OHS
Set #2 – 45%
Set #3 – 50%
Set #4 – 55%
Sets #5+6+7 – 60%
All repetitions are taken from the rack.

Pausing 3-Position Power Snatch
On the 2:00 x 5 Sets:
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (knee-level)
1 Low-Hang Squat Snatch (shin, but not floor)

On each rep, pause for a full 2s in the catch position (bottom of squat) before standing. On the third and final rep of the complex, the low-hang is below the knee, but *not* touching the floor. We are aiming to hold onto the bar throughout for an unbroken complex.

Set #1 – 60% of 1RM Squat Snatch
Set #2 – 65%
Sets #3+4+5 – 70%

“Nancy”
5 Rounds:
400m Run
15 Overhead Squats (95/65)

Tuesday 06.25.19

Hang Power Clean Complex
On the 1:30 x 5 Sets:
1 Hang Clean Pull
1 Hang Clean High Pull
2 Hang Power Cleans

Set #1 – 50% of 1RM Clean
Set #2 – 55% of 1RM Clean
Sets #3+4+5 – 60% of 1RM Clean

Conditioning
15-12-9-6-3
Deadlift (155/110)
Handstand Push-ups
Hang Power Clean
Toes-to-Bar
Push Jerk

Monday 06.24.19

Front Squat
5 Sets:
1 Tempo Pausing Front Squat
1 Front Squat

Tempo: 5s negative, 3 second pause in bottom. Regular stand.

Set #1 – 60% of 1RM Front Squat
Set #2 – 65%
Sets #3+4+5 – 70%

Conditioning
4 Rounds: (20 min)
Min 1: 12/10 Calorie Bike
Min 2: 15 Kettlebell Swings (55/35)
Min 3: 15 Box Jumps (20”)
Min 4: 15/12 Calorie Row
Min 5: 200 Meter Run

Body Armor
3 “Giant Sets”:
9 Romanian Deadlifts
15 Weighted Glute Bridges
27 GHD Sit-Ups
Rest 2:00 between sets.

Friday 06.21.19

Deadlift
Opening with waves building to a heavier single. These weights are similar to our very first deadlift loads at the start of the cycle, where we’ll move through and then build upon for two scored lifts… a 1-Rep and a 10-Rep.

Not for time, resting ~1:30-2:00 between:
3 Reps @ 70%, 1 Rep @ 75%
3 Reps @ 70%, 1 Rep @ 80%
3 reps @ 70%, 1 Rep @ 85%

Following, take 12:00 total to build to a heavy at each, in this order:
1. Heavy Single
2. Heavy 10-Rep

“El Nino”
For Time:
1 Mile Run
50 DB Snatches (50/35)
400 Meter Dumbbell Run (50/35)
30 Pull-Ups
20 Burpee Box Jumps (24″/20″)

Thursday 06.20.19

Optional Active Recovery
20-35-50-35-20
Calorie Bike
Row Calories

Not for time, and aerobic restoration for our active recovery optional effort.

Wednesday 06.19.19

Power Snatch Complex
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

Inside this complex, we are looking to hold onto the bar throughout. If we must drop the bar from overhead between snatches, let’s quickly reset onto the bar.

Set #1 – 60%
Set #2 – 65%
Set #3+4+5 – Build to a heavy complex for the day.

“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell – 115/85

Midline
4 Rounds, Not for Time:
18 Banded Good Mornings
15 x 4-Count Flutter Kicks
12 Glute Bridges

On the glute bridges, we are free to weight these, as well as increase weight each round. Let’s maintain an unbroken set of 9 reps each time however.

Tuesday 06.18.19

Strict Handstand Pushups
1 Attempt for Max Repetitions

This is a repeat from the first week of our cycle, on Apr 2, 2019.

Strict Pull-Ups
1 Attempt for Max Repetitions
This is a repeat from the first week of our cycle, on Apr 2, 2019.

Conditioning
“Big Helen”
3 Rounds:
600 Meter Run
21 KBS (70/55)
7 Ring Muscle-Ups

Handstand Walk Conditioning
5 Rounds, resting 1:00 between sets:
500 Meter Row
50′ Handstand Walk

Recovery Bike
10:00 Effort
Mins 1+2 – Light
Mins 3+4 – Moderate
Mins 5+6 – Moderate/Fast
Mins 7+8 – Moderate
Mins 9+10 – Light

Not for score, and purely for recovery purposes. Ramping up and down in a pyramid fashion from a light pace to a moderately aggressive, and then back to light to finish.