Strength
1) back squat: 4×9 @ 70%, rest 2-3 minutes

rest > 3 hours

Olympic
2) 5 x 1, 1-stop clean (above knee) + 1 clean pull + 1 hang clean (above knee), heavier than Wednesday 140507, rest 2-3 minutes

rest ~ 30 minutes

Conditioning
For time:
row 2,000 meters
50 pistols
30 hang cleans @ 225/135#

Olympic
1) snatch (from blocks above knee): 3×3 @ 70%, 2×2 @ 80%, 3×1 @ 85%, rest 2 minutes
2) clean (from blocks above knee): 3×3 @ 70%, 2×2 @ 80%, 3×1 @ 85%, rest 2 minutes

rest > 30 minutes

Strength
3) back squat: 1×5 @ 85%
4) front squat: 3×5 @ 80%, rest 2-4 minutes

rest > 3 hours

Conditioning
run: 4 x 800 meters, 2 x 200 meters, work to rest = 1 to 2

Olympic
1) 5 x 1, 1-stop clean (above knee) + 1 clean pull + 1 hang clean (above knee), moderate/heavy, rest 2-3 minutes
2) squat jerk (from rack or box): 5×1, as heavy as possible, rest as needed

Conditioning A
For load:
7 minute ladder of,
1 clean + 1 squat jerk + 2 OHS

men’s starting weights (pounds): 135, 185, 225, 255
women’s starting weights (pounds): 85, 125, 155, 175

Note: You will have 7 minutes to complete the complex at a starting weight of your choice. You will begin with a barbell loaded to one of four starting weights of your choice (see above) and a stack of plates. The men must make increases in 10-pound increments, while the women must make increases in 5-pound increments. The barbell may not get lighter throughout the 7 minutes.

rest EXACTLY 2 minutes

Conditioning B
For time (7 minute cap):
30 burpee muscle-ups

Note: You must move from lying on the ground to support above the rings. At the bottom, your chest and hips must touch the ground. At the top, your elbows must fully lock out. A kipping muscle-up is allowed, but the heels may not rise above the height of the rings. Swings or rolls to support are not permitted.

The ring height for women will be set at 82” from the bottom of the ring to floor beneath the safety matting. The ring height for men will be set at 88”. Ring height may not be adjusted.

rest > 3 hours

Conditioning C
row: 7×40:20 @ 80-85% RPE

Strength
1) back squat: 4×5 @ 70%, 1×3 @ 75%, 2×2 @ 80%, 1×1 @ 90%, rest 3-5 minutes
2) front squat: 3×3 @ 70%, 1×10 @ HAP, rest 3-5 minutes

rest > 30 minutes

3a) 4 x 8 bent over row, heavy as possible, immediately to,
3b) 4 x 8 weighted GHD sit-up, 20/14# medball, rest 2 minutes

rest > 3 hours

Conditioning
row or bike (AD): 10-15 minutes @ 50-65% RPE

Olympic/Conditioning A
EMOM for 8 minutes
1 power snatch + 1 hang snatch (full squat) @ 70-80%
6 lateral burpees over bar

rest 2 minutes, then

7 minute AMRAP:
10 squat clean @ 95/65#
20 sit-ups

rest 2 minutes, then

clean and jerk: 5 minutes to a max for the day

rest > 3 hours

Conditioning B
For time:
50-calorie row
50 box jump overs @ 24/18″
50 deadlifts @ 180/120#
50 wall-ball shots @ 20/14# to 10′
50 ring dips
50 wall-ball shots @ 20/14#
50 deadlifts @ 180/120#
50 box jump overs @ 24/18″
50-calorie row

40 minute cap

The Atlanta NPFL combine took place this past weekend and Lauren Brooks pretty much stole the show. She had a front squat of 265#, a jerk of 240# and showed her versatility with a more than respectable 15 muscle ups. Congrats LB and good luck in Vegas.

http://youtu.be/GyMKs-MM2j4

Today will mark the beginning of a modified Smolov squat cycle for those of you in the Post-Season. Modified how? Well, Smolov is a high volume strength development program and we are only partially concerned with developing that part of our game right now. So we’ll do a version more appropriate for endurance-like athletes. This will also mean we will be doing less volume of some of the other lifts. But don’t fret. As goes your squat numbers, so goes all your other lift numbers. If you want to learn more about the Smolov program, the Stronglifts website has a decent write up.

Strength
1) back squat: 3×8 @ 65%, 1×5 @ 70%, 2×2 @ 75%, 1×1 @ 80%, rest 3-5 minutes

rest > 30 minutes

Olympic
2) hang snatch: 15 minutes to a heavy, but not maximal, single
3) hang snatch: 6 minutes to a max for the day, 3 attempts

rest > 3 hours

Conditioning
“Nasty Girls V1”
3 rounds
50 squats
7 muscle-ups
10 hang cleans @ 135/95#

Olympic
Every 2nd minute for 5 sets complete the following:
1 hang clean (high/pockets) + 1 hang clean (mid-shin) + 1 jerk (split), begin at 75% and increase weight each set

rest > 10 minutes

Every 2nd minute for 5 sets complete the following:
1 hang snatch (high/pockets) + 1 hang snatch (mid-shin) + 1 snatch-grip behind the neck jerk (split), begin at 75% and increase weight each set

rest > 10 minutes

Strength
3 x 3 front squat @ 85%, rest 3 minutes

rest > 30 minutes

Conditioning
For time and reps:
Within 12 minutes, complete the following:
row 2000 meters
max reps front squat @ 205/135#

Note: Must clean barbell from the floor to the front rack position. Score = row time in seconds – (squat reps x 5 seconds). The lower the score the better.

Olympic
1) 7 x 1 clean (full squat) + 1 hang clean (below knee/mid-shin) + 1 jerk (power or split), as heavy as possible, rest 2-3 minutes

rest > 30 minutes

Conditioning
With a running clock:

On the initial minute, within 7 minutes complete:
50 wall balls @ 20/14# to 10′
30/20 handstand push-ups
10 power cleans @ 225/135#

Note: Repeat above sequence on the 10th and the 20th minutes.

“Penalty”: If any of the 3 sequences were not completed within the prescribed 7 minutes, then on the 30th minute perform the following,

For time:
Remaining power cleans @ 225/135#

rest > 3 hours

Strength/Accessory
2a) 3 x 5 weighted chin-up @ 30X3 tempo, heavy, immediately to,
2b) 3 x 3 (each side) GHD “Torture Twists”, rest as needed.

Note: For “Torture Twists” lean back on GHD to a plank position with your back parallel to the floor. Place your arms across your chest. Rotate your torso to the right and hold the position for 3 seconds, then rotate your torso to the left and hold that position for 3 seconds. Perform 3 total repetitions to each side.

Olympic
1) power snatch: 20 minutes to max for the day, add weight first 6 attempts, then 3 attempts at max

rest ~ 15 minutes

Strength
2) 4 x 6 Pendlay row, as heavy as possible, rest 2 minutes

rest > 3 hours

Conditioning
With a running clock

On the initial minute:
For time (4 minute cap):
45 thrusters @ 95/65#
45 pull-ups

On the 5th minute:
4 minute AMRAP
burpees to target @ 6″

On the 10th minute:
For time (4 minute cap):
30 thrusters @ 95/65#
30 pull-ups

On the 15th minute:
4 minute AMRAP
burpees to target @ 6″

On the 21st minute:
For time:
15 thrusters @ 95/65#
15 pull-ups