31/03/2016

1. Snatch

A. 1RM Snatch Balance

B. Work up to a heavy Power Snatch + Hang Squat Snatch

Work Capacity:“ISABEL”

For Time

30 Snatches (135/95 lbs)

“GRACE”

For Time

30 Clean-and-Jerks (135/95 lbs)

30/03/2016

THE LONG 200

4 rounds: 4x (200m ON, 200m OFF)

5min rest between rounds

Total: 6400m

Workout Details: Run 200m ON (fast), run 200m OFF (easy), repeat cycle for a total of 4 sets. Rest

5min. Repeat for an additional 3 rounds.

Workout Pacing: The 200m ON should be at your mile PR pace. You will pick your 200m OFF pace.

Every 200m ON and OFF time should be consistent for the entire workout. The OFF pace is not

designed to be slow.

Rich ran his 200m ONs in 40sec and his 200m OFFs in 60sec.

Camille ran her 200m ONs in 45sec and her 200m OFFs in 65sec (in Boulder, CO)

29/03/2016

“CAPOOT2”

For Time

100 Pull-ups

800 meter row

75 Pull-ups

1,200 meter row

50 Pull-ups

1,600 meter row

25 Pull-ups

2,000 meter row

“Cement Mixer”

7 Rounds, On the 3 minutes:

400 Meter Run + 12 TTB

28/03/2016

WOD: “OMAR”

For Time

10 Thrusters (95 lbs)

15 Bar-Facing Burpees

20 Thrusters (95 lbs)

25 Bar-Facing Burpees

30 Thrusters (95 lbs)

35 Bar-Facing Burpees

23/03/2016

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
Warm Up	65,0	5		46,0	5
	80,0	5		56,0	5
	95,0	3		68,0	3
75%	115,0	5		83,0	5
85%	130,0	3		93,0	3
95%	142,5	1+		103,0	1+

Work Capacity: As Many Reps as Possible in 15 minutes

9 Deadlifts (155/100 lbs)

12 Push-Ups

15 Box Jumps (24/20 in)

22/03/216

Technique Primer: Slow-Pull Clean (5 sec to mid-thigh) + Hang Power Clean (mid-thigh) + Hang Clean (mid-thigh) - 4 x (1+1+1)

Clean High-Pull + Hang Clean (below knee) + Clean - 70% x (1+1+1) x 6

Clean Pull (controlled eccentric in proper position) - 85%x4x4

1) Clean: Warm up, then: -75%x 5 reps, 85%x 3 reps, 95%x 1+ 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	22/03/2016			25/03/2016
Warm Up	33,0	5		42,5	5
	40,0	5		50,0	5
	48,0	3		60,0	3
75%	59,0	5		72,5	5
85%	66,0	3		80,0	3
95%	74,0	1+		87,5	1+

Work Capacity: 5 rounds for time

3 HSPU

6 SQUAT CLEAN

9 BURPEES

12 T 2 B

21/03/2016

Strength:

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

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

3) Pull ups: Warm up, then: -75%x 5 reps, 85%x 3 reps, 95%x 1+ reps

	Squat			Press
	kg	R	A	kg	R	A
Date	21/03/2016			21/03/2016
Warm Up	52,5	5		33,0	5
	65,0	5		38,0	5
	75,0	3		46,0	3
75%	92,5	5		56,0	5
85%	102,5	3		63,0	3
95%	115,0	1+		71,0	1+

Work Capacity: 20 min Amrap

15 Cal. Row

15 Pull ups

15 Hang Power Snatch (95/65)

18/03/2016

Strength:

1) Deadlift: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

2) Bench: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

	Deadlift			Bench
	kg	R	A	kg	R	A
Date	18/03/2016			18/03/2016
Warm Up	65,0	5		46,0	5
	80,0	5		56,0	5
	95,0	3		68,0	3
70%	107,5	3		78,0	3
80%	122,5	3		88,0	3
90%	137,5	3+		98,0	3+

Work Capacity: 16.4

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts

55 wall-ball shots

55-calorie row

55 hand release push-ups

Men deadlift 61 kg. and throw 20-lb. ball to 9-ft. target

Women deadlift 42kg. and throw 10-lb. ball to 9-ft. target

Core: For max reps:

-Tabata toes to bar

*Tabata = 8 rounds, 20 seconds on, 10 seconds off