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)
