06/06/2016

Strength

1: Mid-thigh Snatch: 10 rounds – Every 90 seconds, complete:-3x Mid-thigh snatch (Work up to a max for the day)

https://www.youtube.com/watch?v=-vYC5ZZ60rQ

1) ) Back squat: Warm up, then: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

	Squat
	kg	R	A
Date	#######
40%	60,0	5
50%	72,5	5
60%	82,5	5
70%	95,0	3
80%	105,0	3
90%	115,0	3+

Work Capacity: Complete 3 rounds for time of:

-400m run

-20x KB snatch (70#/53#)

-5 hand stand push up

Core: 3 rounds, not timed:

-12x reverse hypers (AHAP)

02/06/2016

Strength:

1: 2-position snatch: 10 rounds – Every 2 minutes, complete:

-1x hang snatch + 1x snatch (Work up to a max 1+ 1 for the day, but keep it crisp and goal is no misses. They do not need to be touch and go, so if you’d like to reset after the hang snatch, feel free)

Work Capacity: Complete the following for time:

-Run 1.500 metros

AMRAP in 7 minutes

10 Power Snatches (75/55 lbs)

3 Bar Muscle-Ups

-Run 1.500 metros

Core: 3 rounds, not timed:

-12x reverse hypers (AHAP)

01/06/2015

Strenght

1) Back squat: Warm up, then: -65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is a for max reps).

2) Push press: Warm up, then: -65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is a for max reps).

	Squat			Press
	kg	R	A	kg	R	A
Date	#######			30/05/2016
40%	60,0	5		36,0	5
50%	72,5	5		41,0	5
60%	82,5	5		49,0	5
65%	87,5	5		51,0	5
75%	100,0	5		59,0	5
85%	110,0	5+		66,0	5+

Complete as many rounds as possible in 12 minutes:

5 Thruster  155 lb

10 box jump

15 Toes To bar

27/05/2016

1) Clean: 5 x  3-position clean = 1 power clean + 1 hang clean + 1 clean.

2) Pull Ups 5 x Max Reps

Conditioning

Kalsu

On the minute:

Complete 5 burpees and perform max rep 135 lb barbell thrusters on the minute. The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters to comments.

25/05/2016

25/05/2016

Work Capacity

“ROY”

5 Rounds For Time

15 Deadlift (bodyweight)

20 Box Jumps (24/20 in)

25 Pull-Ups

Part 1

500m at 2000m PR pace w/ 30sec rest

100m very easy recovery row

Part 2

500m at 2000m PR pace w/ 30sec rest

100m very easy recovery row

Part 3

5x100m at max effort w/ 30sec rest

100m very easy recovery row

Part 4

5x100m at max effort w/ 30sec rest

100m very easy recovery row

Part 5

500m at 2000m PR pace w/ 30sec rest,

100m very easy recovery row

Workout Rest: No rest b/t Parts

Workout Details:

This is a 2000m race specific workout. It is programmed to be manageable. It is not programmed to be easy. I will make you go fast in Part 3 & 4.

Workout Focus: Time to predict how your are actually going to feel verses how they actually feel. Where is the roughest part (sticking point) of this workout? Your ability to accurately assess the magnitude of your pain prior to reaching that point in this workout will dictate your succ

24/05/2016

24/05/2016

Strength

Snatch

1)       Snatch + hang Snatch: 10 rounds – Every 2 minutes perform:

Work Capacity:

20 amrap

50 m swimming

15 KB swing

10 push up

23/05/2016

23/05/2016

6 rondas

20 push ups

15 pull ups

15 push press 40 kg

30 KB swing

20/05/2016

Strength

1) Clean: 5 x  3-position clean = 1 power clean + 1 hang clean + 1 clean.

2) Pull Ups 5 x Max Reps

2) Front squat: Warm up, then:  -75%x 5 reps, 85%x 3 reps, 95%x 1+ reps

	Clean			Front Squat
	kg	R	A	kg	R	A
Date	17/05/2016			20/05/2016
45%	39,0	5		52,5	5
55%	46,0	5		60,0	5
65%	54,0	5		67,5	5
75%	61,0	5		77,5	5
85%	68,0	3		85,0	3
95%	76,0	1+		92,5	1+

Work Capacity: “Big clean complex”: Complete 6 series of the following complex:

-High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

-High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

-High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

50-52.5-55-57.5-60-62.5

*Una serie consiste en realizer las 12 repeticiones, intentar no soltar la barra durante la serie,  si fuese necesario, coger la barra de Nuevo tan rapido como puedas, descansa lo que necesites entre las series.

*Courtesy “Competitorstraining.com”

19/05/2016

Strength

1) Deadlift: Warm up, then: -75%x 5 reps, 85%x 3 reps, 95%x 1+ reps (Last set is a for max reps).

2) Bench press: Warm up, then: -75%x 5 reps, 85%x 3 reps, 95%x 1+ reps (Last set is a for max reps).

	Deadlift			Bench
	kg	R	A	kg	R	A
Date	18/05/2016			18/05/2016
45%	77,5	5		53,0	5
55%	92,5	5		65,0	5
65%	105,0	5		75,0	5
75%	120,0	5		85,0	5
85%	135,0	3		95,0	3
95%	147,5	1+		105,0	1+
Volumen	120,0	5		85,0	8

Complete 3 Cycles:

7, 5, 3 Reps of:

155 lb Push Press

Strict Handstand Push up

155 lb Barbell Walking Lunge (each leg)

*Rest 2 minutes between each cycle.

*One Cycle consists of 7, 5, and 3 Reps of each exercise