Conditioning A: Perform at least 3 of these workouts for the week.
Conditioning B: Perform 2 of these workouts for the week.
If you are performing conditioning A&B workouts in 1 day, perform A first with at least a 2 hour rest before B.
Tuesday 7/24/12
Olympic
1) 5 x 1, 3-position snatch, as heavy as possible, 2-3 min rest
2) 3 x 2 heaving snatch balance, as heavy as possible, 2-3 min rest
Conditioning A
Row 2,000 meters @ 90%+ effort
Rest 3 min
2 min ME burpees
Rest 2 min
1 min ME double unders
Wednesday 7/25/12
Strength
1) Back squat (LB):
1 x 3 @ 90%,
1 x 1 @ 100%,
1 x 1 @ 105%,
1 x 1 @ 110%,
1 x 1 @ 105%,
based off 3RM LBBS,
rest at least 3 min between sets
2) 5 x 3 push press @ 75-80% of 1RM
Conditioning A
10 minute AMRAP:
10 KB snatches 24/16 kg (5 each hand)
10 front squats @ 155/105#
Conditioning B
Choose 1:
Run: 3 x 1,000 meters, rest 2 min, hold @ 3-5 sec
Row: 3 x 1,250 meters, rest 2 min, hold @ 3-5 sec
Bike (AD): 3 x 2 miles, rest 2 min, hold @ 3-5 sec
Thursday 7/26/12
Olympic
5 x 1, 3-position clean, as heavy as possible, 2-3 min rest
Conditioning A
EMOM for 30 min, alternating between,
1a) 3 T&G (touch and go) power cleans @ 80% of 3-position clean,
1b) 10 pull-ups,
1c) 15 push-ups Games-standard
Midline/Skill
2a) 4 x 10 “Hug-A-Twinkie”, rest 60 sec
2b) 4 x 10 GHD sit-up, rest 2 min
Saturday 7/28/12
Olympic
1RM snatch
1RM clean
Conditioning A
For total time & set time:
21 UB deadlifts @ 255#/170#
run 800 meters
rest 4:00
15 UB deadlifts @ 255/170
run 400 meters
rest 3:00
9 UB deadlifts @ 255/170
run 200 meters
Midline/Skill
3 x 3 TGU @ 32/24 kg, rest 60 sec
Sunday 7/29/12
Olympic
1RM jerk
Strength
5 x 2 high bar back squat @ 90-95% of 1RM HBBS, rest 2 min
Conditioning A
"Ledesma"
20 min AMRAP:
5 parallette handstand push-ups
10 toes through rings
15 med ball clean @ 20/14#
Conditioning B
6 x 170 meter hill sprint, rest as needed
15 Comments
Thanks for the cheers and push yesterday!
You rock COACH!!! You pushed through it…
It was awesome to WOD and hang with our MoTown brothers and sisters!!!
xoxoxoxoxox
I am sore as hell from yesterday’s workout!!! I HURTS SO GOOD…lol
Cant wait to be back from this Hamstring injury… It’s sucks not hurting and saying “I took on the Chipper”
Rest, Ayo, rest.
El Capitan’s video for “3-position snatch”
Handsome dude in the video but NOT the correct 3-position snatch…
This is the progression you should follow.
1) FULL snatch from floor.
2) FULL snatch from hang (just above knee).
3) FULL snatch from mid-hang (mid-thigh).
Ayo man I feel you. I miss you guys and these wods are killing me how goo they are. I’m really forcing myself to rest and take care of this injury. Like a crackhead right now needing his fix. Gonna be in there Saturday no matter what!
Mickey I miss you!!!!
Hector what is your injury? I will see you sat. Promise.
Wait one got-damn minute…. HEctor… I’m feeling uncomfortable about this… I’m VERY possessive!
LOL!!!
First Kaleena.. now Mickey…
Folks, start posting your results and your condition to my blog. It will help me design better programs for you. Without this info, I’m spitting in the wind.
Help me, help you!
Hit all of my back squat %’s yesterday even the 110% (302)
Funny enough the last set was the hardest.
Push press (no rack) @ 140 (slight shoulder pain)
Conditioning: scaled the 155 to 140 and did regular or one arm swings (24kg)
5X1, 3 position cleans @ 125/125/130/130/135
EMOM PC @ 110
Midline work
5 hours later did the 3×1,000 m. Did it on the road so not totally sure about the distance. 4:19, 4:09, 4:10. I think I didnt warm up very well.
Sat
1 rep max snatch-120(pr)
1 rep max clean – 165 (pr)
Wod-14:58
TGU 3×3, 16kg/20kg/20kg
Sun
1 rep max jerk-155
5×2 squat- 180/180/180/185(failed on 2nd rep)/180
Amrap 20 min – 8 rounds
subbed HSPU for parallette HSPU
3 hrs later
6 hills sprints – rest was the jog down the hill