Perform at least 3 conditioning A workouts for the week. Perform at least 2, but not all 3, conditioning B 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 8/14/12
Olympic
1) hang snatch (mid-thigh), 12 minutes to max for the day
2) 2-position snatch (from ground + hang, mid-thigh), 2 x 2 @ 80%, 2 x 2 @ 85%, rest 2 min
Conditioning A
Within 15 minutes:
run 1 mile, then
ME muscle ups
Note: If you do not have muscle ups, you must scale using a band. Perform no more than 30 muscle ups. Note time for mile run and total muscle ups.
Conditioning B
run: 8 x 200m, rest 2:00, hold splits within 2-3 seconds
Wednesday 8/15/12
Strength
1) back squat (LB) 3 x 5 @ 75%, 2 x 3 @ 80% of 1RM, immediately to
2) 5 x ME broad jumps w/ medball @ 20/14#, rest AT LEAST 3 minutes
Conditioning A
7 x 1 min work/ 2 min rest
ME BWT/BWT x 80% squat clean thrusters
Midline/Skill
3a) 2 x 6 kettlebell saw row @ 32/24kg
3b) 2 x 6 side chop with kettlebell (3 each side)
3c) 2 x 6 kettlebell saw row, other hand
Thursday 8/16/12
Olympic
1) 10 x 1 hang (mid-thigh) clean + 1 power/push jerk, 2 waves > 80%, rest 2 minutes
2) 5 x 1 snatch balance @ 90%+ of 1RM snatch, rest 2 mintues
Note: For the clean and jerks, you are going to begin at a weight that is greater than 80% of 1RM clean and jerk and over 5 sets, you will increase the weight. That is the first wave. On the sixth set, you will go back down in weight and again increase your weights over the second wave of 5 sets. Your second group of 5 sets should be heavier in aggregate than your first.
Conditioning A
3 rounds
row 500 meters
rest 1 minute
run 400 meters
rest 2 minutes
Conditioning B
bike (AD): 15 x 40 seconds work/ 20 seconds rest, 90%+ effort
Midline/Skill
NOT for time:
3 rounds
ME L-sit on rings for 30 seconds
ME ring dips for 30 seconds
rest as needed
Note: Accumulate as much time as possible on the L-sit during the 30 seconds.
Saturday 8/18/12
Olympic
snatch, 20 minutes to max for the day
clean and jerk, 20 minutes to max for the day
Midline/Skill
1a) 4 x 4 skin the cat
1b) 4 x 6 strict toes to bar @ 3010 tempo
1c) 4 x 8 shoulder touches
Conditioning A
12 minute AMRAP
12 push press @ 115/75#
12 chest to bar pull-ups
12 pistols
Conditioning B
trail run: 10 x 1 minute run-sprint / 1 minute walk-rest
Sunday 8/19/12
Strength
1) back squat (HB): 5 x 8 @ 70% 1RM, rest 2 minutes
2) 5 x 4 front squat 1&1/4, as heavy as possible, rest 2 minutes
Note: Back squat is based on 1RM of HBBS or 90% of 1RM of LBBS.
Strength/Midline/Skill
NOT for time:
3 rounds
10 deficit deadlifts @ 55-65% of 1RM
7 kipping hspu's
4 burpee wall-sit
Note: Although not for time, concentrate on maximal bar speed during the deadlifts. Use 35# plates platform to create deficit. On burpee wall-sit, try to get maximum height on jump as opposed to "climbing" the wall to sit. Find a portion of the wall that allows you to best execute this.
Conditioning A
EMOM for 4 min, 3 snatches @ 60% of 1RM + 20 double unders
EMOM for 4 min, 2 snatches @ 70% of 1RM + 20 double unders
EMOM for 4 min, 1 snatch @ 80% of 1RM + 20 double unders
30 Comments
((((LOVE))))) those two!!! Go Ben!!! Go MJ!!! My SHEro!!!
Xoxoxoxxo
1 rep max hang snatch 110#
2×2 2 position snatch @95
2×2 2 position snatch @100
mile run – 6:30
remaining time – 9 mu
I say ((((HOT DAMN!)))
I love you Mickey!!!!
12 mins for MAX Snatch-mid thigh: 205#
2×2 2position snatch @ 190#
Note: Failed second set, shoulder acting up.
Did not attempt 85%.
MetCon: 15mins AMRAP
Run: 6mins 1sec
Remaining time: 19 muscle ups.
Note: MUs still needs work.
Max rep mid hang snatch- 125#
2 position snatch 80% @ 100
85% @ 105
Note could have had 130# on the mid hang snatch but reripped my hands and waisted time taping up.
Mile run: 6:30
25 muscle ups.
Tuesday 8/14
Max Hang Snatch: 90#
2-Position Snatch @ 75% – 75# / @ 80% – 80# … at the 2nd set (last two), my shoulders were shot! *POW POW*
Conditioning B: 8×200 sprints
1-? / 2-0:37 / 3-0:43 / 4-0:42 / 5-0:40 / 6-0:40 / 7-0:41 / 8-0:42
Total Run – approx 5:22 + 14 min of rest = 19:22
Thank you Hector for your assistance..
I pulled a muscle in my left inner arch (foot) cutting that corner from the driveway.. And with cars pulling in and out of the driveway was annoying… I look forward to 8×200 sprints again… just next time I’ll do this at the track where it will be more productive…
Dangerous doing 200m sprints at the box…
Saturday calls for a TRAIL RUN… If anyone needs a partner for that let me know when and where. Thanks.
What’s times will you be available?
Thinking of coming in early (round 6-6:30am) for strength/conditioning A. Thinking of doing the run in afternoon around 2pm ish. But not picky, can do later if necessary.
Umm, you have assess to the box at 6-6:30am??? Let me find out…
Access!
Thought someone would be in… Lucky for.me.I chose sleep instead.
Hmmm sounds good. Might do that with you in the am . I want to play some b ball at ten so could do the runs about 2ish or 3
So nice to see more of you posting.
Back Squat 3×5 @150, 2×3 @160 with med ball jumps btwn sets.
completed midline work with some assistance in figuring out the movements
Squat clean thrusters @90(took me forever to decipher what Ben was trying to say for the weight but finally I got it. Did a total of 69.
*laughing* HOT DAMN MICKEY!! “69″
me likey!!!!
I thought that would slip under the radar. I should have known better.
Strength
LB Squat: 3×5 @ 345# + 2×3 @ 365#
Broad Jump: 5×5 w/ 20# Ball.
Conditioning
Taking it easy on my shoulder, modified conditioning a bit/a lot.
15min EMOM
3 Squat Cleans @ 185#= 45 total reps
15mins EMOM
10 Game Style Push Ups= 150 total reps
Note: Though its not the same as a squat clean thurster I felt like I got in some quality work as the EMOM allowed me to focus on my clean mechanics and the push ups filled in the pushing component for the day. Better to intelligently modify than to skip.
Hit all the marks for the backsquat/med ball jumps w/proper rest time aswell. Stoked on working with new max from CF total.
3×5@235
2×2@250
WOD:
Body weight thrusters @ 175 ( should have took the change out of my pockets when I weighed myself.)
4/4/4/3/3/3/5
No shoulder pain during WOD but soreness right after. Going back to PT on Monday. SNAFU.
Midline did 2 sets but felt that one or two more sets could have been added.
“should have took the change out of my pockets when I weighed myself” — LMAO!!!!!!!!!!!!!!!!!!
Back squat: 3×5 (75%) @ 215# (80%) @232# was realistic and told myself my 1 rep max number has dropped. I’m was good.
5x ME broad jumps with 20#
Conditioning: 7×1 min work/2 min rest @155# 5/5/5/5/3/4/4
Midline/skill: kettlebell saw row @32kg, side chop with kettlebell @ 24kg
Legs are feeling beat up.
On another note I rocke that WOD THE DENNY WAY!! Shirt tucked in lol
Wednesday, 8/15 (an electric night!!)
LBBS @ 75% – 140#..then adjusted to 155#
LBBS @ 80% – 165#
My 1RM HBBS is 205#… I need to adjust my LBBS numbers a bit (still learning.. work in progress W.I.P.)
Conditioning @ 90# then went up to 95# in the last two rounds (needed more of a challenge) 7/6/7/7/7/7/8
LMAO @ Hector “THE DENNY WAY!! Shirt tucked in ” — hahahahahahah!!!
PS: I’m going to bring in measuring tape the next time we have broad jumps…
10×1 hang clean & split jerk
120/125/130/135/140/120/128/135/140/144 (all done under the watchful eye of Drea)
5×1 Snatch balance @110
row 1:54/1:55/1:59
run 1:37/1:35/1:35
Completed midline work
Tues 8/14
O: 1) 200#, 2) 165#, 170#. Failed a few full snatch but no hang snatchs.
C/A: 8:10 mile, 24 muscle ups.
Notes: Snatches felt good. Conserved too much on run for conditioning.
Tues 8/15
S: 1) 305#, 325#
S: 2) 20# w/ 8′+ jumps
C/A: BWT = 190#. Used 185#. 8, 7, 6, 6, 6, 5, 6
M/S: performed at home with 45# kb.
Notes: Conditioning was tough but approximated what I thought it’d be. Sore from the run yesterday. Can’t do 8/16 workout today but will tomorrow.
Thursday 8/16/2012
Strength: Squat Clean: 12×1 (shoulder*)
275#x3
285#x3
295#x2
305#x1
310#x1
315#x1 (fail)
315#x1
Note: 20# Clean PR
Practiced some power cleans-push jerk to test shoulder.
Did 6×1 @ 225#
Note: Shoulders feeling better, did not fail any.
Conditioning A:
Averaged 1min 46sec on the 3 rows (500m)
Averaged 1min 32secs on all 3 runs (400m)
Note: Sucky time for the runs but ill take it, first sprint (sort of) in a month.
10x 1 hang clean and jerk
1st wave: 165/170/175/180/185
2nd wave: 170/180/182/185/190
Did not complete snatch balance have to work that at a lighte weight.
Conditioning b completed
Mid/skill completed
Ayo you definitely going in at 6:30am? And is anyone there at that time on Saturday lol. Let me know because I’m down.
Saturday 8/18/12
20min for Snatch MAX: 235#
Note: sloppy sloppy missed rep after missed rep. Missed every 205# attempt- made 215#. Missed every 225# attempt- made 235#. Missed 245#. Not happy with the missed reps.
20min for C+J MAX: 275#
Note: Snatch took ALOT out of me. Missed plenty here as well.
Conditioning: 12min AMRAP
12 Push Press @ 115#
12 C2B Pullups
12 Pistol SQUATS
Result: 6rounds 13reps
Wow!!! HAM this ***sh!
Sunday 8/20/12
HB Squat: 5×8 @ 280#
Front Squat: 5×4 @ 225#
Note: was not sure what 1/1/4 meant so I held at bottom (arse to grass) before standing up.
Skill: 3 Rounds
10 DL @ 245#
Note: Nice way to welcome myself back into DLing. No fun at 45% 1rep MAX DL.
7 Kipping HSPU
Note: Completed at my gym, didn’t know what a Burpee wall climb was- nor could I have performed it there.
Conditioning:
4mins EMOM: 3 reps @ 140# + 20 DU
4mims EMOM: 2 reps @ 165# + 20 DU
4mins EMOM: 1 rep @ 190# + 20 DU
Note: Nanos may not be the best shoes for power lifting afterall, id rather blame the nanos than admit to poor form