Strength
Back squat: 7×3 @ 75%, 1xME @ 50%, rest 2 minutes
rest > 30 minutes
Conditioning
“Tommy Mac”
For time (30 minute cap):
2 rounds
12 burpees
12 thruster 115/75#
12 burpees
12 power snatch 115/75#
12 burpees
12 push jerks 115/75#
12 burpees
12 hang squat clean 115/75#
12 burpees
12 OHS 115/75#
Olympic
snatch: 20 minutes to a heavy, but not maximal, single
clean: 20 minutes to a heavy, but not maximal, single
rest > 30 minutes
jerk (from blocks/rack): 20 minutes to a heavy, but not maximal, triple
rest > 3 hours
Accessory
1) Practice for 10 min – single leg bounds, vertical jump attempts, standing triple jump
2) Practice for 10 min – handstand walk for distance, free standing handstand, free standing hspu
Conditioning
row or bike (AD): 60 minutes @ 50-65% RPE
Olympic
1) 5 x 1, 3-segment snatch (below knee, mid-hang, hip) + 1 snatch, as heavy as possible, rest 60-90 seconds
2) 5 x 1, 3-segment clean (below knee, mid-hang, hip) + 1 clean + 1 jerk , as heavy as possible, rest 60-90 seconds
rest > 30 minutes
Accessory
3) 4 x 20 banded straight arm jabs (10 each arm), rest as needed
4) men: 4 x ME(-2) kipping ring dips, rest as needed
women: 4 x 5 weighted ring dips @ 30X1 tempo, as heavy as possible, rest as needed
rest > 3 hours
Conditioning
For times:
3 rounds for time of:
30 toes-to-bars
15 ground to overhead @ 155/105#
rest ~ 30 minutes
2 rounds for time of:
10 front squats @ 205/135#
10 burpee muscle-ups
Note: These efforts should be somewhere between 70-85% of RPE.
Strength
1a) back squat: 5×5 @ moderate weight, immediately to,
1b) Bulgarian split squat: 5×10 (5 each leg), light weight, rest as needed
2) 4 x 1, 3 snatch grip BTN push press + 3 drop snatch, rest 2 minutes
rest > 3 hours
Conditioning
“Holleyman”
30 rounds
5 wall balls @ 20/14# to 10′
3 handstand push-ups
1 power clean @ 225/150#
***DELOAD/TESTING WEEK***
A.
snatch (full): 20 minutes to a max, single
clean (full): 20 minutes to a max, single
B.
max effort chest to bar pull-uips in 60 seconds
***DELOAD WEEK***
A.
power clean: 30 minutes to a max, single
B.
“Jackie”
row 1,000 meters
50 thrusters @ 45#
30 pull-ups
***DELOAD WEEK***
A.
power snatch: 30 minutes to a max, single
B.
run: 800 meters time trial
C.
max effort hspu in 60 seconds
Strength
1a) back squat: 5×2 @ 75% of heaviest set from Tuesday, immediately to,
1b) 5 x 6 depth jumps @ 20″, rest as needed
rest > 30 minutes
Olympic
2) snatch balance: 15 minutes to a heavy, but not maximal, double
3) 3 x 2 snatch balance @ 85% of above, rest 2 minutes
OR
2) jerk: 15 minutes to a heavy, but not maximal, double
3) 3 x 2 jerk @ 85% of above, rest 2 minutes
rest > 3 hours
Conditioning
For time:
10 muscle-ups
100 push press 75/45#
row 1000 meters
Strength
1a) front squat: 4×4, 1×15, heavy as possible, immediately to
1b) 4 x 6 box jump from bottom position (ass to grass) @ 30/24″, rest as needed
rest > 30 minutes
Accessory
2a) 3 x 5-7 Balboas, immediately to,
2b) 3 x ME strict hspu + ME kipping hspu, rest as needed
rest > 3 hours
Conditioning
10 minute ascending ladder of:
1 deadlift 315#/205#
2 bar muscle-up
2 deadlifts
4 bar muscle-up
3 deadlifts
6 bar muscle-up
4 deadlfts
8 bar muscle-up
And so on for 10 minutes.
Strength
1a) back squat: 5×3 @ 75% of last set from Tuesday 141104, immediately to,
1b) 5 x 6 alternating one-leg broad jumps (3 each leg), rest as needed
rest > 30 minutes
Olympic
2) snatch balance: 20 minutes to a heavy, but not maximal, double
OR
2) jerk: 20 minutes to a heavy, but not maximal, double
No conditioning.