Tuesday, September 29, 2015

paused clean (paused SNATCH (5X1 1 Paused Snatch + 1 Paused Hang)
3 count pause at knee
Split Jerk (5X3 Split Jerk (with 3 count OH hold in split))
L-Sit (4X60 sec. Ring L-Sit Hold)
Handstand Push-ups ( 4X15 Strict HSPU )
Metcon (Time)
1) 2X500M Row @ 90% of fastest 500m – rest 1:2

2) 2X1000M Row @ same pace as #1 – rest 1:1

3) 2X500M Row @ AFAP – rest 1:1

*document each set in comments

Monday, September 28, 2015

paused SNATCH (5X1 1 Paused Snatch + 1 Paused Hang Snatch)
3 count pause at knee
Glute-Ham Raises (4X5 Weighted GH Raise – heavier than last week)
Behind The Neck Jerk (4X1 BTN Jerk + 1 Heaving Snatch Balance + 1 OHS)
Metcon (Time)
15-12-9 of:

Thrusters 135/95#
Bar Muscle-Ups

Thursday, September 24, 2015

Power Snatch (EMOM for 7:00-  2 T&G Power Snatches – begin 65%)
Metcon (AMRAP - Reps)
5 rounds of:

:30 ME Front Squats @ 75%
:30 Rest
:30 Shoulder Taps (back facing wall)
:30 Rest
Metcon (Time)
3 rounds for time of:

1k Row
50 6″ Target Burpees
25 Box Jump Overs 24/20″

Tuesday, September 22, 2015

paused clean ( 5X1 Paused Clean )
3 count pause at knee
Split Jerk ( 5X3 Split Jerk (with 3 count OH hold in split))
L-Sit (4X60 sec. L-Sit Hold)
Deficit Handstand Push-ups ( 4X15 Strict Deficit HSPU (use biggest deficit))
Metcon (AMRAP - Rounds and Reps)
12:00 AMRAP of:

20 Hang Power Snatches 95/65#
30 Wall Balls 20/14#

Monday, September 21, 2015

paused SNATCH (5X1 1 Paused Snatch + 1 Paused Hang Snatch)
3 count pause at knee
Glute-Ham Raises (4X5 Weighted GH Raise)
Behind The Neck Jerk (4X1 BTN Jerk + 1 Heaving Snatch Balance + 1 OHS)
Metcon (Time)
5 rounds of:

Run 200m
12 KB Thrusters 24/16kg (2 KBs)
16 KB Swings 24/16kg

Rest 1:1

Thursday, September 17, 2015

Power Snatch (EMOM for 7:00-  2 T&G Power Snatches )
Metcon (AMRAP - Reps)
5 rounds of:

:30 ME Front Squats @ 70%
:30 Rest
:30 Shoulder Taps (back facing wall)
:30 Rest
Metcon (Time)
1) 3 rounds for time of:

4 Rope Climbs 15′
20 Pistols (alternating)

*Rest 10:00 between 1&2.

2) 4X500m Row – all out each set

Rest 1:1

Monday, September 14, 2015

paused SNATCH (5x1+ + 1 Paused Hang Snatch)
3 count pause at knee
Glute-Ham Raises ( 4X5 Weighted GH Raise)
Behind The Neck Jerk (4X1 BTN Jerk + 1 Heaving Snatch Balance + 1 OHS)
Metcon (Time)
For time:

8 Muscle-Ups/24 pull ups+24 ring dips
40 Double-Unders
12 Power Snatches 135/95#
8 Muscle-Ups/24 pull ups+24 ring dips
40 Double-Unders
9 Power Snatches 155/105#
8 Muscle-Ups/24 pull ups+24 ring dips
40 Double-Unders
6 Power Snatches 175/115#

Friday, September 11, 2015

Snatch (Snatch: 15:00 to work to a 1rm)
Clean and Jerk (Clean & Jerk: 15:00 to work to a 1rm)
Metcon (Time)
7 rounds of:

4 T&G Power Clean & Push Jerks (Begin @ 185/125#)
200m Run
6 Pullups
4 C2B Pullups
2 Bar MU

Rest 1:00 between rounds.

*Increase load on PC&PJ by 15/10# each round until you cannot complete 4 reps, then lower weight by 15/10# and use for the remainder of the workout.

Thursday, September 10, 2015

Power Snatch (4X3 T&G Power Snatches @ 80% of 3rm)
Paused Front Squat (4X3@70%)
Handstand Push-ups ( 4X1:00 Max Freestanding HS Hold – rest 90 sec.)
Metcon (AMRAP - Rounds and Reps)
12:00 AMRAP of:

3 Rope Climbs 15′
100′ Overhead Walking Lunges 95/65#
12 Hang Snatches (anyhow) 95/65#

Tuesday, September 8, 2015

First  pull ( 5X1 Paused Clean First Pull + 1 Paused Clean)
Split Jerk (5X2 Split Jerk (with 3 count OH hold in split)80%)
Turkish Get Up ( 4X5 TGUs (each arm) – medium/heavy)
Muscle-ups (4XME -2 Muscle-Ups)
Metcon (Time)
7 rounds of:

30′ HS Walk
20 HR Push-ups
10 TTB

Rest 1:1