Off Season: Day 34

Strength:

A.) Three sets of:

Split Jerk x 2 @ 85% (rest 90 sec)

B.) EMOM until failure:

Complete 1 Jerk adding weight each set starting at 85%

C.) Six sets of:

Back Squat x 5 @ 85% (rest 2-3 min)

Skill:

A.) Five Sets of:

Bench Press x 1, RAMP in weight to heavy single (NOT 1RM)

- Rest 60 sec

One Arm DB Row×6 (each arm) 

- Rest 60 sec

Conditioning:

5 Rounds for time:

200m Run
40 Double unders
10 KBS (70/53)

Off Season: Day 23

A.) 5 Sets of: Clean + Power Jerk + Split Jerk

Set 1: 2+1+1 @ 60% 

Set 2: 2+1+1 @ 70%

Set 3-5: 1+1+1 @ 75-80%

B.) Deadlift

in 8 min work up to a med-heavy 5 rep, return every rep to the floor 

BUT do not do these touch and go

C.) Complete the following @ 70% intensity:

2 Rounds:

30 Cal AirDyne (sub rower)

20 Alt. DB Snatches (70/55)
15 Strict Chin-ups (Bar or Ring)
20 GHD Situps
30 Ring Push-ups (sub plate deficit push-ups)
100 Double Unders

D.) Skill:

1.) 5×5 Seated Box Jumps (rest as needed)

2.) EMOM X 4 min: 2-3 rope climbs

One More Rep.

Warm-up: Wil-Fleming Snatch Complex 

Phase 1: Mobility

Phase 2: Activation

Phase 3: Movement Prep

Overhead Shrug x 10 

Romanian DL x 10 

Squatting Muscle Snatch x/ Trap Raise x 10 

Overhead Squat x 10 

-add weight- 

Muscle Snatch (From Hip) x 5 

Halting Power Snatch (Pause below knee and mid thigh) x 5 

3- Second Snatch x 5 

A.) Snatch: 

Work up to today's 1RM Power Snatch

B.) Jerk Complex: 

3 Dip Drives + Split Jerk, work up to a max set.

C.) "Clean-O-Rama"

3 Rounds of AMRAP Cleans in :15 at 205/155, rest :45
3 Rounds of AMRAP Cleans in :20 at 185/135, rest :40
3 Rounds of AMRAP Cleans in :25 at 155/105, rest :35
3 Rounds of AMRAP Cleans in :30 at 135/95, rest :30
3 Rounds of AMRAP Cleans in :35 at 95/65, rest :25

Work on cycle times, and increasing your stamina.  
Report scores for all 15 intervals.

D.) Gymnastic Benchmark

50 Strict HSPU for time

E.) MetCon For time:

1,000m Row

20 Pistols
20 Bench Press, bodyweight
40 meter Dumbbell or KB walking Lunge, 70/55 each hand
20 Bench Press, bodyweight
20 Pistols
1000m Row

Eye of the tiger

A.) Take 15 minutes to build to today’s heavy Push Press

Followed immediately by…

Every minute, on the minute, for 5 minutes:

Split Jerk x 1 rep @ today’s heaviest push press

(work on perfect mechanics, and add a 1-2 second hold at the receiving position of the jerk before recovering your feet)

B.) MetCon (Time) Rowing:

1000m
90s rest
900m
80s rest
800m
70s rest
700m
60s rest
600m
50s rest
500m
40s rest
400m
30s rest
300m
20s rest
200m
10s rest
100m

Decluttering Mechanism

Strength: Work up to today's 1RM Split Jerk

-Work up to a heavy 1RM for the day OR just focus on mechanics. Athletes's choice.

MetCon (AMRAP): As many rounds and reps as possible in 12 minutes of,

10 Bench Press (155/105)
300m Row

MetCon: 

Tabata Abmat (Score is total Abmats)

Cash Out: 3 Rounds, not for time of:

10 Hollow Rocks
10 GHD Back Extensions

"It's easy to spend a lot of energy on things that really don't make a difference. We need to start with whatever problems we have. It's a decluttering mechanism. You don't have to be distracted by the stuff that's not going to determine whether or not you're successful."

Barbell Gymnastics.

Warm-up (Skill): 3 Rounds, not for time of:

OH Squat hold x 20 Seconds

10 DB Snatches (55/35)

-then-

Burgener Warm-Up

Strength: Every 2:00, for 5 sets: 3-Position Snatch

- complex of high hang snatch, above knee snatch, and snatch 

- progressively load.

Strength: Every 2:00, for 5 sets: Hang Power Clean x 3

- progressively load to a heavy set of 3.

MetCon: 3 Rounds for time(s) of: Barbell Complex x 8

-Deadlift 
-Hang Clean 
-Reverse Lunge (L) 
-Reverse Lunge (R) 
-Jerk 

- Men - 95-115 lbs. 

- Women - 65-75 lbs. 

- Knee should gently kiss the mat on each lunge. 

- Rest exactly (3) minutes between complete rounds.

Walk This Way.

Warm-up (Skill): 3 Rounds, not for time of:

OH Squat hold x 20 Seconds

OH Lunge (Bar) x 10

Band Pull apart x 15

Strength: Strict Press (3 x 3) (Wendler Week 2)

(Rest 3-5 minutes between working sets)

70% x 3
80% x 3
90% x 3+

-Warm up in sets of 3 until 1st WORK set, you should reach the 1st set after 3-4 sets.

-Percentages based off of 90% of your 1RM (ex. if your max Strict Press is 135#, your percentages will be based off of 90% of 135# (120#).

-When you see 3+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Strength: Six Sets of: Push Press + Push Jerk + Split Jerk

(Rest 2-3 minutes)

-This is a pressing complex, you unrack the barbell and do (1) push press, reset, then do (1) push jerk, reset, and finish with (1) split jerk. This is (1) set.

-Progressively ramp up the weight.

MetCon (Strength): EMOM for 20 Minutes:

Even – (15/10) Ring Dips
Odd – 10 Pull-Ups (working to establish optimal efficiency – staying relaxed and in rhythm on the bar)