April 2016
Tue April 19, 2016
A. Power Clean + Overhead – 67% x 3, 72% x 3, 77% x 2 sets of 3 reps
(based off lower number of power clean or jerk)
Scale options:
Hang Power clean + Push Press – Reps 3-3-3-3 (increasing weight)
B. AMRAP 20 min:
5 Power Cleans (135/85, ADV 165/105)
10 Pull-ups (ADV CTB)
15 Wall-Balls (20/14 to 10/9 ft)
Mon April 18, 2016
Remember, the Cass Clash partner competition is going down Saturday July 2nd. Grab a super-friend and mark the date in your calendar. Full day of competitive Fitness, and then wandering the streets of PB and enjoying some adult beverages!
A. Full Snatch – 85% x 2, 88% x 2, 91% x 2 sets of 1 rep
Scale options:
1. Power Snatch (or Pwr Sn + OHS) – Reps 3-3-2-2 (increasing weight)
2. Hang Muscle/Power Snatch – Reps 10-8-6-4 (increasing weight)
B. Alternate Movements x 4 sets each:
Back Squat – 80% x 4, 83% x 4, 86% x 2 sets of 3 reps
Dips/Push-ups x “AMRAP (-3)” = 3 reps from failure
C. 4 Rounds for time (10 min cap):
12 Kipping HSPU
6 Burpees
12 Box Jump overs (24/20)
6 Burpees
Sat April 16, 2016
A. Practice technique and movement pattern of Kipping/Butterfly Pull-ups
B. “Cindy” – AMRAP 20 min:
***Workout for the BIG BOARD – Top 5 men and Top 5 women RX get super famous
***Make sure you hit standards on all movements to get on big board
5 Pull-ups
10 Push-ups
15 Air Squats
Fri April 15, 2016
A. 3-Position Cleans (starting at the top this week)
High Hang, Low Hang, Below Knee
Work to challenging weight for unbroken complex
***Scale to 3-position POWER CLEAN with Front Squat after each rep
B. Alternate Movements x 4 sets each:
Split Jerks (from rack) – Reps 3-3-2-2 (increasing weight)
Bent-over Barbell Row – Reps 11-9-7-5 (increasing weight)
C. AMRAP 8 min – Reps 3-6-9-12-15-18-21 etc…
Power clean to overhead (95/65, ADV 135/95)
Toes to Bar / KTE
ADV complete below sequence (same ascending rep scheme as TTB/KTE)
2 TTB + 1 Bar MU x 1 set
2 TTB + 1 Bar MU x 2 sets
2 TTB + 1 Bar MU x 3 sets
2 TTB + 1 Bar MU x 4 sets
2 TTB + 1 Bar MU x 5 sets
etc….
Thur April 14, 2016
Partner Workouts – Rest 4 min after each 8 min AMRAP:
A. AMRAP 8 min:
One partner holds Bottom of OHS (empty barbell 45/33 lbs)
Other partner completes:
20 Walking Lunges (no weight)
3 Bar Pullovers/Rollovers (scale to 3 Skin-the-cat)
Then switch roles. You can only accumulate Lunges and Rollover reps while partner has weight held in bottom of OHS
B. AMRAP 8 min:
One partner holds “dead hang pull-up”
Other partner completes:
3 Reverse Burpees (“Deck Squats”)
6 Burpees
9 Sit-ups
Then switch roles. You can only accumulate the 3/6/9 reps while partner is holding dead hang
C. AMRAP 8 min:
One partner holds “front rack hold” (with approx. 60% of max Front Squat)
Other partner completes:
1 Wall-Climb
4 Turkish Get-ups (2 per arm, alternate arms)
Then switch roles. You can only accumulate wall-climb and TGU reps while partner has weight held in front rack position
A. Snatch Deadlift to power position (scoop)
Performed as demonstrated, except that we should PAUSE for 1-2 seconds BELOW KNEE, and then finish the movement to the “power” position
http://www.catalystathletics.com/exercise/443/Snatch-Deadlift-To-Power-P...
Work up to challenging weight with PERFECT Snatch form for a triple (3 reps)
B. Back-off the weight, then work back up in weight performing the SAME MOVEMENT as part A, except now we will finish with an aggressive HIGH PULL at the top of the rep
Focus on connecting the pieces from part A into the explosive portion of the high pull for part B
C. Heaving Snatch Balance (no foot movement) from Rack
Work up to challenging but PERFECT single rep, via rep scheme 3-2-1 (increasing weight each set)
D. Work up to challenging but PERFECT single rep for “Slow Pull Snatch” via rep scheme 3-2-1 (increasing weight each set)
***Essentially this is just a normal snatch, except the FIRST PULL is performed extremely slow as to ensure control and proper positioning until explosive portion at the “power position”
http://www.catalystathletics.com/exercise/391/Slow-Pull-Snatch/
Wed April 13, 2016
A. Alternate movements x 4 sets each:
Deadlifts – Reps 9-7-5-3 (increasing weight)
Bench Press – Reps 9-7-5-3 (increasing weight)
B. Complete Sequence of conditioning pieces
Score is TOTAL REPS of all three added together
AMRAP 5 min:
Run 400m / Row 500m / Assault Bike .7 mi
40 Wall-Balls (20/14# to 10/9 ft)
Max reps KBS (53/35, ADV 70/53)
Rest 3 min
AMRAP 5 min:
Run 400m / Row 500m / Assault Bike .7 mi
Max Rounds/Reps in remaining time:
5 DB Snatch left arm (50/35)
5 DB Snatch right arm
20 Double-unders
Rest 3 min
AMRAP 5 min:
Run 400m / Row 500m / Assault Bike .7 mi
Max Rounds/Reps in remaining time:
3 Muscle-ups
9 Box Jump overs (24/20)
Tue April 12, 2016
A. Power Clean + Overhead – 78% x 3, 82% x 3, 85% x 3
(based off lower number of power clean or jerk)
Scale options:
Hang Power clean + Push Press – Reps 3-3-3-3 (increasing weight)
B. EMOM x 14 min (alternate movements):
1. AMRAP 18 sec (rest 42 sec)- Kipping/Butterfly Pull-ups (ADV CTB)
2. AMRAP 18 sec (rest 42 sec) – Kipping HSPU
C. 10 Rounds for time (10 min cap):
3 Power Cleans (155/105)
5 Burpees (lateral over bar)
Mon April 11, 2016
***Light snatch week (heavier C&J week) - use as opportunity to really focus on form for Snatch
A. Full Snatch – 67% x 3, 70% x 3, 73% x 3, 3
Scale options:
1. Power Snatch (or Pwr Sn + OHS) – Reps 3-3-3-3 (increasing weight)
2. Hang Muscle/Power Snatch – Reps 10-8-6-4 (increasing weight)
B. Alternate Movements x 4 sets each:
Back Squat – 72% x 5, 75% x 5, 78% x 5, 81% x 5
Dips/Push-ups – Reps 9-7-5-3 (increasing difficulty)
C. AMRAP 8 min to climb as high in ladder as possible:
Reps 5-10-15-20-25-30-25-40 etc…
Power Snatch (75/55)
Front Squat (75/55)
Toes to Bar / KTE
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Auxiliary strength work (Rest 1 min between exercises):
***Meant to be performed in lieu of part C, not in addition to part C
C1. DB Bench x reps 12-10-8-6 (increasing weight)
C2. DB Split Squats (rear foot elevated) - Reps (per leg) 10-8-6-4 (increasing weight)
Sat April 9, 2016
Mark your calendars for Saturday July 2nd - The CASS CLASH Partner competition is back!! RX and scaled divisions. Grab a partner and get ready for a day of sweating and an afternoon of drankin' and eating around PB
“Filthy Fifty” For Time (35 min time cap)
***Workout for the BIG BOARD – Top 5 men and Top 5 women RX get super famous
50 Box jumps (24/20’’)
50 Jumping pull-ups (PU bar 3-4’’ below wrist with arms outstretched standing)
50 Kettlebell swings (35/26#)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (45/33)
50 Hip extensions
50 Wall ball shots (20/14# to 10/9 ft)
50 Burpees
50 Double unders
Fri April 8, 2016
Happy Hour TODAY Friday 4/8, 5pm at Bubs. Come hangout, drink, eat, celebrate the end of the Open, and try to beat me in shuffle board
Note that class schedule remains unchanged, and we will still have classes at 5pm, 6pm and 7pm. Just come over and hangout after class!
A. 3-Position Cleans (Ground, Below knee, Hang)
Work to challenging weight for unbroken complex
***Scale to 3-position POWER CLEAN with Front Squat after each rep
B. Alternate Movements x 4 sets each:
Front Squats – 76% x 4, 79% x 3, 82% x 3, 85% x 3
Bent-over Barbell Row – Reps 10-8-6-6 (increasing weight)
C. Complete sequence for “MAX REPS” at each station:
AMRAP 3 min – Muscle-ups / Ring Dips / Push-ups
Rest 2 min
AMRAP 2 min – One-Arm DB Snatches (alternate arms) (70/50#)
Rest 2 min
AMRAP 1 min – Shuttle Runs (30 feet each way, touch ground at turnaround)
SCORE IS TOTAL REPS
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***Note that strength work is to be performed INSTEAD of met-con, not in addition to met-con. It is meant for those that would prefer to forego the conditioning work, and focus on more strength-building priority
Auxiliary strength work (Rest 1 min between exercises) x 4 sets each:
D1. Dips/Push-ups x Reps 12-10-8-6 (increasing difficulty)
D2. Heavy Russian KBS x 12-15 reps each set