Off Season: Day 55

A.) Clean and Jerk

Every Minute, on the minute for 12 minutes:

Hang Squat Clean + Jerk (1+1)

Minutes 1-4 @ 75%

Minutes 5-8 @ 80%

Minutes 9-12 @ 90% 

B.) Squats

1. Back Squat 2×3 (across or climbing, athletes choice)
2. Front Squat 3×2 (across or climbing, athletes choice)

C.) MetCon

For Time:
1K Row

-immediately followed by- 

21-15-9 of:

KBS (70/53)

Burpees 

D.) Accessory Work

100 Face Pulls
100 Band Pull aparts

Off Season: Day 37

A.) EMOM for 10 Minutes:

1 Clean @ 90%

B.) Every minute, on the minute for 5 minutes:

5 Hang Power Cleans (155/105)

C.) Bench Press @ 30X0

*Set 1 – 5 reps @ 75%

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 5 reps @ 80%

*Set 5 – 3 reps @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 5 reps @ 85%

*Set 8 – 3 reps @ 90%

*Set 9 – 1 rep @ 95%

Rest as needed between sets.

D.) Five Rounds for time of,

200m Run

40 Double Unders

10 KB Swings (70/53)

Off Season: Day 30

Strength:

A.) Back Squat (5 x 3) @ 80%

 (Every 90 seconds)

B.) Snatch pull from knee (3 x 5) @ 80%

C.) Four sets of: Snatch (3-3-3-2)

60% x 3 

70% x 3
80% x 3
85% x 2 

D.) Clean Pull (3 x 5) @ 80%

E.) Clean and Jerk (3, 3+1, 3+1, 2+1)

60% x 3 

70% x 3 + 1 

80% x 3 + 1 

85% x 2 + 1 

Conditioning: 

EMOM x 10 minutes,

Odd Min:
10 Deadlifts (135/95)
6 Burpess over bar

Even Min:
5 Hang Power Cleans (135/95)
5 Box Jumps (30/24)

Off Season: Day 28

Strength:

A) Three sets of:

Clean + Hang Clean + Jerk (1+1+2) @ 80-85% 

(Rest 2-3 min)

B) Deadlift:

In 8 min work up to a med-heavy 3 rep, return every rep to the floor BUT do not do these touch and go.

C.) Conditioning:

3 x 400m sled drag (150/100 total weight): backpack style drag
(Rest 4 min between sets)

Skill:

A) Three sets of:

Max Effort Double Unders in 60 seconds (rest 30 seconds)

B) Six sets of: 

30 sec Handstand Hold, use wall as needed (rest 30 seconds) 

Off Season: Day 26

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.) Three sets of:

Snatch @ Hip x 3 @ 60% (rest 60 seconds)

B.) Four Sets of: 

Snatch Pull + Hang Snatch + OHS (2 + 2 + 2) @ 80-85% (Rest 2-3 min)

C.) Front Squat: 

5 ×2 every 90 sec @ 80%

D.) Every 90 seconds complete: 

3-5 Burpee Bar MU (sub pull-ups) x 6 sets

E.) MetCon:

AMRAP in 8:

5 Power Snatch (135/95)
10 Ring Push-ups

Rest 4 minutes

AMRAP in 8:

3 Hang Power Clean (185/135)
6 Bar-Facing Burpee

Eye of the Tiger

A.) Deadlift complex x 8, climbing

One full rep consists of:
3 Pulls to Knees
2 Pulls to Mid-Thigh
1 Full Deadlift

Chad) 365

Mike) 255

B.) MetCon: AMRAP x 7 minutes of,

Wall Balls (20/14)

every minute on the minute, stop where you are and complete 5 deadlifts (225/155)

Chad) 112 Rx

Mike) 78 (165 DL)

C.) For Time:

1000m Row

30 Hang Power Cleans (135/95)

30 Pull-Ups

Chad) 7:29 Rx

Mike) 10:22 (95)

D.) Extra Credit: AMRAP x 10 Minutes (Partner)

Partner 1: 15 GHD (Pace)

Partner 2: Airdyne

You Shook Me All Night Long

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.) EMOM x 16 minutes : Snatch

First 4 mins: 2 Reps at 75%
Second 4 mins: 1 Rep at 85%
Third 4 mins: 1 Rep at 90%
Last 4 mins: 2 reps at 80

Focused practice.  Don't grip and rip - move better. Consistency.

B.) Work up to a heavy set of: Hang Squat Clean + Squat Clean + Jerk

Chad) 205
Mike)115

C.) Front Squat (5-3-1) Wendler Week 3, Cycle 2

75% +10lbs x 5
85% +10lbs x 3
95% +10lbs x 1+

Chad) 215 x 5, 240 x 3, 265 x 3

Mike) 135 x 5, 150 x 3, 165 x 1

- Warm up in sets of 3 until 1st working set, you should reach your 1st working set after 3-4 sets

- Percentages based off of 90% of your 1RM (ex. if your max is 225#, your percentages will be based off of 90% of 225# (205#).

- NOTE: It is cycle 2 of the strength cycle, you will add 5# to your upper body lifts, and 10# to lower body lifts.

- When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

D.) MetCon: with a 10 minute running clock:

15-12-9 Power Snatch (115/80) T2B	Chad	Mike
	4:55 Rx	n/a

in the remaining time, AMRAP of:

MetCon: Burpee Box Jumps, 24/20	Chad	Mike
	50	n/a

Thundersnow

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 8
Overhead Squat x 10
-add weight-
Muscle Snatch (From Hip) x 6
Halting Power Snatch (Pause below knee and mid thigh) x 6
3- Second Snatch x 6

A.) Snatch Technique: 5 sets of:

Hang Power Snatch + Hang Squat Snatch + OHS

B.) Clean and Jerk: 5 sets of: 3 Position Clean + Jerk

Position 1: High Hang, Pockets

Position 2: Hang, Mid Thigh
Position 3: Low Hang, Below Knee 

-Then- 

Continue to work up to today's heavy High Hang Clean & Jerk

C.) Back Squat (4 x 5) @ 80%

D.) MetCon (Time):

100 DB Snatches (70/45) (50 each arm)

*Every 10 Snatches, you must stop and complete 30 Double Unders before continuing*

25 Days of Christmas

- Thanks Fran -

Strength: 

Work up to today's 1RM Clean and Jerk

MetCon:

25 Back Squat (135/95)
25 Pull-ups
25 Box Jumps (24/20)

25 Shoulder to Overhead (135/95)
25 Front Squat (95/75)
25 Hang Cleans (95/75)
25 HSPU
25 OH Squat (65/45)
25 Cal Row

25 Hand Release Push-Ups

25 GHD Sit-Ups

25 Burpees

100 Double Unders

Raise The Bar.

Today's Article: Olympic lifting shoes: Wear or Wear Not? When or When Not? By Courtney Shepherd

Warm-Up: 2 rounds of

10 Jumps (box, squat, or broad)

10 Inch Worms

10 MB Slams

10 Back Extensions

90ft Farmers Carry

Strength: Deadlift (5-5-5)

(Wendler Week 1, cycle 1)

65% x 5

75% x 5

85% x 5+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets.

-Percentages based off of 90% of your 1RM (ex. if your max Deadlift is 290#, your percentages will be based off of 90% of 290# (260#).

-When you see 5+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

MetCon: EMOM for 20 min,

1 Deadlift (95/65)

1 Hang Power Clean (95/65)
1 Front Squat (95/65)

1 Deadlift
1 Hang Power Clean
2 Front Squat

1 Deadlift
1 Hang Power Clean
3 Front Squat

Keep adding 1 Front Squat until you get to 20 Front Squats. If you don’t make it to 20 – switch to 1 Deadlift, 1 Hang Power Clean, and (6) Alternating Front Rack Lunges for the rest of the EMOM.

Cash Out: Banded Good Morning 5 x 12

Wendler Week 1, Cycle 2

Warm-Up: 

4 Rounds
:15 Low jump (onto 45lb plate)
:15 Push-up
:15 AbMat Sit-ups
:15 Alternating lunge

Then

30 Air squat
20 Hollow Rocks
30 KB Swings

20 Wall Slides

Then 

4 Rounds

:15 Plank
:15 Plank L
:15 Plank R
:15 Superman

Strength: Four sets of: 3-Position Clean @ 70% 

(high hang, mid-thigh, floor) 

(Rest as needed) 

Strength: 4 Sets of: 2 Power Clean + 1 Jerk 

(Rest as needed) 

75% 

75% 

80% 

80% 

Strength: Front Squat (3 x 5) 

(Rest 3-5 minutes between working sets) 

-add 10# to last month’s weights

Set 1: 65% +10lbs x 5
Set 2: 75% +10lbs x 5
Set 3: 85% +10lbs x 5+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max front squat is 225#, your percentages will be based off of 90% of 225# (205#).

Extra Credit (For Quality): 21-15-9 

GHD Sit-Ups 

Toes 2 Bar

Clean it up.

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

OH Squat hold x 20 Seconds

DB Snatch x 8-10 reps each arm

OH Barbell Shrug x 10*

*Outside of being an awesome trap builder, I like the overhead shrug because it helps increase capacity for holding or carrying heavy stuff above your head. Moreover, if you’re someone who sits in scapular depression, this can be a good exercise to help bring you up to neutral.

MetCon: EMOM for 10 Minutes: 

5 Strict Pullups

Strength: Six Sets of: High Hang Clean + Power Clean + Jerk

-Drop the weight after the Hang Clean, Reset, then perform the clean and jerk.

-Progressively RAMP up each set.

-Rest (2) Minutes between sets

Strength: Shoulder Press (5-3-1) 

(Wendler Week 3)

(Rest 3-5 minutes between working sets)

75% x 5
85% x 3
95% x 1+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working 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 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

MetCon: Complete as many reps as possible in 6 minutes of:

10 Ring Dips
10 Pull-Ups

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.