fast and heavy

Tuesday: 5/21/13:

Hi Hang Power Snatch + 2 OHS
5×3 @ 70-75%
Conditioning:
EMOM x 6
13(12-11-10-9-8)* burpees
4 deadlift @ 315/215
* burpees reps decrease by 1 rep per minute
on 7th minute
500 meter run

Wednesday 5/22/13

Power clean + Push Jerk
5×3 @ 70-75%
Conditioning:
20-15-10-5
HandStand Push up
Ball slam 50/30#
Box Jump 24/20″ Read more

Work for it

Friday 5/17/13

Press
5@75%, 5@85%, 5@max, 5@85%, 5@75%
then
Deadlift
1×5 @ heavy (80-90%)
Conditioning:
5 min Amrap
Power Clean & Jerk @ 165/105#
2 min rest
5 min max distance
Row

Monday 5/20/13

Clean & Jerk
2@70&
2@80%
1@90%
Max
Conditioning:
55 thrusters @95/65
1200 meter row
35 pull ups Read more

Keep a log of your lifting

Tuesday 5/14:
Squat
4×3@75%
Weighted Pull up
5×5-use own discretion for weight
Conditioning:
1 mile run for time
3 min rest
400 meter run for time

Wednesday:5/15
Power Clean + Push Jerk
5×3 @ 70%
Conditioning:
4 min amrap
7 Shoulder to Overhead 135/90
7 KBS 70/53
45 sec transition
4 min amrap
7 Deadlift 225/145
7 Toes2Barre
30 sec transition
4 min amrap
7 Wall ball
7 Push up
*use same bar. Add weight during transition
Read more

PR

Monday:

Snatch Balance
3×3 @ 60-65%
Snatch
60%x2
70%x2
80%x2
Heavy Single
Max
Conditioning:
21 front squat
21 push jerk
21 OHS
21 power clean
21 thruster
*4 burpee Emom
135/90# Read more

Jerk stuff

Tuesday:5/7
Snatch balance 4×3 @ 60%
Dip Snatch 3×3 @ 60%
Snatch 5×1 @ 90-95%
Conditioning:
15 burpee box jump
30 double unders
x3
then
15 power snatch @ 115/80
30 double unders
x3

Wednesday:5/8
Clean & Jerk 5×1 @ 90-95%
Conditioning:
15 min amrap
10 TTB
20 Plyo push ups
30 power cleans @ 215/130
40 TTB
50 Plyo push ups Read more

Natural performance enhancers

Friday 5/3:
Squat
5-5-5
Conditioning:
1-2-3-4-5-6-7-8-9-10
Power Clean @ 185/115#
Box Jump
*25 plyo push ups at start and end
Monday 5/6:
Squat
1×20* last set of cycle
Pull ups
5×5* use weight if needed
Conditioning:
5-10-15-15-10-5
Push Press@ 155/95
KBS @ 63/44
end with 800 meter run Read more

Train

WOD:

Tuesday: 4/30
Snatch
5×2 @ 75-85%
Conditioning:
S20 135/95#
KBS 70/44
Ball slam 30\20
(* continuous ladder)
5 min amrap
3-6-9.
2 min rest
then
4 min amrap
9,12,15….
1 min rest
then
3 min amrap
18-21-24-27

Wednesday 5/1:
Clean and Jerk
5×2 @ 75-85%
Conditioning:
7 deadlifts @ 225/155
10 TTB
x3
then
200 double unders
then
7 deadlifts
10 TTB Read more

Belly what?

WOD:

Thursday 4/25:
Press
1×5 @90%
then
5×1 @ 100%
Conditioning:
6000 meter row*
* in partners
* each partner row 1000 meter
Friday 4/26:
Squat
1×5 @ 100%
Conditioning:
10 deadlift @ 135/85
8 power clean
6 front squat
30 double unders
12 min amrap
Monday: 4/29
Squat
1×20 @ 70-75%
Conditioning:
20-15-10-5
Power Clean @ 155/105
Lateral Burpee Read more

Protein supplements

WOD:

Tuesday 4/23:
Barbell Training:
Snatch
5×3 @ 70-80% 1rm
Conditioning:
7 Burpees- to target
7 KBS

Wednesday 4/24:
Barbell Training:
Clean & Jerk
5×3 @ 70-80%
Conditioning:
400 meter run
20 deadlift (17 RND2, 15 RND3)
40 double under
1 min rest
x3 Read more

Platform Rules

WOD:

Barbell Training:
Squat
1×20@70-80% 1rm
Conditioning:
500 meter run
then
22-16-10
Thruster
Pull up
then
500 meter run Read more