06012014

*CORE*

15 Min – Est 1RM 3 Pos. Snatch (Floor, Hang, Hip)

3×1 of 3 Pos. Snatch @ 90-95% of max previously established. Rest :60 – :90

6 x 3/6 FS/BS @ 90% of 1RM FS. Rest 3-4 Min or As Needed

Max Unbroken Pistols – RAS between sides

*CF CONDITIONING*

10-1 Jerk @ 205/145 with no Rack
2-20 with even Up Ladder of Pull ups

*STRENGTH*

1 Leg Swiss Ball Adduction 3×4
1 Arm Lat Pulldown (Pro Grip) 3×5
Horizontal Pull up (Feet = Hands) 3×8
1 Arm Incline DB Bench Press (Pro Grip) 4×4

*CONDITIONING*

Row 800m Repeats; Recover 4:00 ; Until form/pace deteriorate

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04012013

*CORE*

12 Min to Establish 3 Position Power Snatch (Floor/2″off Floor/Top of Knee)

12 Min to Establish 3 Position Power Clean (Floor/2″ off Floor/Top of Knee)

12 Min to Work to a near Maximal Triple Jerk (set of 3- from blocks or rack)

*CF CONDITIONING*

AMRAP 10
6 HSPU
8 Toes to Bar
10 Pistols (5 per side)

*CONDITIONING*

10k Run or 5k Row

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03012014

*CORE*

4×3 Tempo Clean Pull (3 Count Descent to Floor) @ 90-100% of Max Clean. Rest :60

4×6 Behind the Neck Snatch Grip Strict Press R :60

3×8 Hip & Back Extensions

*ODD MOVEMENT*

10:00 Sledge Hammer Work

*CF CONDITIONING*

AMRAP 12
150 Wall Balls 20/14lb ; 10/9′
90 Double Unders
30 Muscle Ups

*STRENGTH*

Overhead Walking Lunges 1×20
Lat Pulldown (C2B) 2×15
1 Arm Cable Row (Pronated Grip) 4×2
1 Arm DB Press (Parallel Grip) 4×6

*CONDITIONING*

RUN 3 x 200/400/600m 1:1 Work:Recover Ratio

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02012014

*CORE*

10 Min- Snatch Double from Blocks at Top of Knee + 1 Snatch from Floor. No Misses

3×3 @ 100% of Previously Established

10 Min- Clean & Jerk Double from Blocks at Top of Knee + 1 Rep From Floor. No misses

3×3 @ 100% of Previously Established

*CF CONDITIONING*

AMRAP 15
5 Deadlifts 275/185
13 Push ups
9 Box Jumps 24″/20″

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01012013

*CORE*

15 to find 2RM Hang Clean & Jerk from Top of Knee. May drop Barbell after first Jerk.

3×2 Hang Clean & Jerk @ 95% of Previously established 2RM. Rest :90

6 x 3/6 FS/BS @ 94% of 85% Rest :60

A. 2 Attempts at max hold Front Lever on Rings
B. 2 Attempts at max hold Back Lever on Rings

*CF CONDITIONING*

21-15-9
Snatch 95/65
C2B Pullups

*STRENGTH*

1 Leg Romanian Deadlift 1×20
1 Arm Lat Pulldown (Pronated Grip) 2×15
Barbell Bent Over Row 4×2
Floor Press 4×2

*CONDITIONING*

ROW 3 X 200/400/600m 1:1 Work/Recover Ratio

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31122013

*CORE*

10:00 Max Distance Broad Jumps 5×5

6×3 Good Mornings Rest :90+

Superset
4×5 Snatch High Pull from Power Position (Hip) @ 80-85% 1RM
4×4 Tempo Pendlay Rows (5 count descent to floor) Rest :60

20 Rep Max Power Clean. “May rest in Front Rack and all reps are Touch and Go”

*CF CONDITIONING*

4 RFT
15 Pullups
20 Unbroken KB Snatches (No Arm Switch) 53/35
25 Wall Balls 10′/9′ ; 20/14lb

*STRENGTH*

Barbell Step Ups 1×20
Chest to Bar Pullups 2×15
2 PT Dumbbell Row (Supinated Grip) 4×2
Press 4×6

*CONDITIONING*

Run 10 x 100m Rest :45 ; Hold Split +/- 2-3 second

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30122013

*CORE*

15:00 3RM Max Effort Hang Snatch from Top of Knee

3×3 @ 100% of 3RM Previously Found Hang Snatch. R :90

Superset
6 x 3/6 FS/BS @ 85% of 1RM FS. R :60-90
1 Strict + 3 Kipping HSPU R :60-90

*CF CONDITIONING*

1:00 Max Rep MUSCLE UPS
3:00 AMRAP
9 Shoulder to Overhead 135/95
12 Toes to Bar

1:00 Max Rep MUSCLE UPS
3:00 AMRAP
9 Shoulder to Overhead 135/95
12 Toes to Bar

1:00 Max Rep MUSCLE UPS

6:00 Max Effort Jerk Triple “NO RACK”

*STRENGTH*

1 Leg Hip Extensions 1×20
Mixed Grip Pullups 2×15
Ring Rows (Feet = Hands) 4×2
Dumbbell Rollbacks 4×6

*CONDITIONING*

Row 10 x 150m R:45; SPLIT +/- 2-3 seconds

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07122013

*CORE*
Power Snatch: Find Max UB Triple in 10 min.
Power Clean: Find Max UB Triple in 10 min
Jerk From Rack/Boxes: Find Max Triple in 10 min

*CF Conditioning*
5 Rounds For Time
5 PHSPU
4 Rope Climbs

*Endurance*
10k TT – Run or Row

06122013

*CORE*
DeadLift 3×5 R:120+

3X4 Clean Pull from Hang (Top of Knee) @ 110% of Max Clean & Jerk – rest 60 sec.

5X4 Behind-the-Neck Push Press – heaviest possible, rest 60 sec.

Odd Movement
Burpee Box Wall Climbs – As high as possible

*CF Conditioning*
“3-6-9-12-15….. (7:00)
Thrusters 100/65
C2B Pull-ups”

*Endurance*
Run – 3 x 800m, rest 2:00, hold splits within 3-5 seconds

*Strength*
Pistol Squats 2×15
Wide Grip Pull up 3×12
Alternating Dumbbell Bent Over Row (Pronated Grip) 4×5
Single Arm Dumbbell Press (Pronated Grip) 3×4

04122013

*CORE*
15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk) 15:00 ME

3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec. 3×1 R:90

4×7/13 FS/BS @ (94% of 65% FS) Rest :120

OTM 10
Odd: 3-6 Muscle Ups (Bar or Ring)
Even: 50′ Handstand Walk

*CF Conditioning*
For time:
21-18-15-12-9-6-3
Walking Lunge, 100 ft
Pull-ups
Sit-up (abmat)s”

*Endurance*
Row 3 x 1000m, rest 2:00, hold splits within 3-5 seconds

*Strength*
Single Leg Good Moring 2×15
Single Arm Lat Pull down (Neutral Grip) 3×12
Cable Row (Pronated Grip to Chest) 4×5
Bar Dip (weighted) 3×4