Sunday 140504

Active Recovery day:

- Go on a run,bike or swim

- Hike with a weighted vest

- Do a workout with a buddy who you would not normally workout with.

AODontbeadick

Saturday 140503

A:
Snatch 1rm
B:
Clean and Jerk 1rm
C:
15 min Amrap:
50m Prowler push( 90/50)
15 GHD Situps
15 GHD Back extensions

AOD

Friday 140502

Rest day

Thursday 140501

A:

Power Snatch: 60% x 1 x 5 ( % of P.Sn)

Super Set Max muscle up till :30 or Broken up set

B:

Power Clean and Power Jerk: 60% x 1 x 5 ( % of P.Cln)

Super Set 1 Legless Rope Climb 

*Both A and B do EMOM ( no rest between A and B

C:

50 Cal row for time

rest 3 min

30 Cal row for time

rest 3 min

20 cal row for time

rest 3 min

10 cal row for time

D:

Recovery 20 min:

Hypers/GHD/Bands

AOD

Wednesday 140430

A:

High hang Snatch: 50% x 2 x 10 x EMOM

Super set with 5 Deficit HSPU

B:

Power Clean & Jerk: 60% x 1 x 10 x EMOM

Max Double Unders till :30

C:

Tabata: 

Back Squat Jump 95/65 

Air dyne

TTB

AOD

Tuesday 140429

A:

Mid-hang power snatch: 60% x 2 x 10 sets ( Go every min. Use P.Sn %)

B:

Press 1RM using chains

C:

90% max reps w/o chains

D:

12-9-6-3-6-9-12

Thruster 95/65

Pullups

For time

E:

20 min Gymnastic skills

AODeloadforsaturday

Monday 140428

A:

Snatch: 65% x 2 x 2, 70% x 2

B:

Power Clean: 60% x 2 x 2, 70% x 2 ( % of P.Clean)

C:

Jerk: 65% x 2 x 2, 70% x 2 x 2

D:

Deadlift 1RM with chains (no sumo)

E:

21-15-9

Deadlift using 70% of todays best

Box jump 30/24

AOD

Saturday 140426

A:

Back Squat:88% x 3 x 8

B:

Snatch: 75% x 2, 80% x 2, 85% x 2

C:

Clean & Jerk: 75% x 2, 80% x 2, 85% x 2

D:

10 Muscle ups

20 Power Snatch135/85

30 Box Jumps

40 Wall balls

30 TTB

20  Clean and Jerks 135/85

10 Muscle ups

E:

15 min Run 

AOD

Friday 140425

Recovery day.

Do technique work for 20 min and stretch for 40min

AODoit

Thursday 140424

A:

Power Snatch: 75% x 2 x 3

B:

Power Clean and Power Jerk: 75% x 2 x 3

C:

Snatch High-Pull:  80% x 2 x 3

D:

5 x 

Run 100m

Rest 2min

rest 3min

5 x 

Run 50m

Rest 1 min

Rest 5 min

1 x 800m TT 

AOD

Wednesday 140423

A:

Back Squat: 83% x 5 x 5 sets

B:

Block Cleans: 80% x 2 x 5 sets

C:

Clean Pulls: 95% x 3 x 4 sets

D:

15 min AMRAP:

12 Deadlift

9 Hang Power Clean 

6 Push Jerks

155/115

E:

15 min Row ( not for distance)

AODtforfifteen

Tuesday 140422

A:

Shoulder press 1RM

B:

Push Press: 85%x 3 x 3

C:

Jerk: 80% x 2 x 2

D:

As fewest Unbroken sets):

5 weighted pullups 35/20

7 strict pullups

9 CTB

Rest 90 sec

Repeat 5 x

Rest 90 sec

E:

Every 90 sec

30 Double unders

1 Power snatch

Start at 135/85 and add 10#/5# each round until you fail Power Snatch 

(145/95,155/100,165/105,175/110,185/115,195/120,205/125,215/130,225/135...)

Rest

F:

1k Row

15 Bar Muscle ups

15 Shoulder to over head 165/115

For time

Rest 

G:

15 min on Airdyne

AOD

Monday 140421

A:

Find a 1RM Overhead Squat

B:

Back Squat: 73% x 10 x 3

C:

Hang Snatch: 75% x 3 x 3, 80% x 2 x 2

D:

Deficit Snatch Pulls: 95% x 3 x 3 (2-3 inch)

E: 

10 min sled drag loading up heavyish weight every 40m

Rest

WOD:

F1:

15-12-9-6-3

Power Clean 115/75

Burpees

F2:

12-9-6-3

Power Clean 135/95

Burpees

F3:

9-6-3

Power Clean 155/115

Burpees

F4:

6-3

Power Clean 185/125

Burpees

F5:

3

Power Clean 225/155

Burpees

Post times

Rest Equal time it takes to complete each section

AOD

Sunday 140420

Rest day

Saturday 140419

A:

Back Squat: 85% x 2 x 8

B:

Snatch: 80% x 2 x 3

C:

Clean & Jerk: 80% x 2 x 3

D:

15 min Amrap:

9 DB Clean 55/35#

12 Push ups

9 DB Push Press 55/35#

12 Pull ups

200m Run

E:

Make up any extra work you may have or work 20 min on whatever you suck at.

AOD

Friday 140418

Rest

Thursday 140417

A:

Power Snatch: 70% x 3 x 5

Use % of Power

B:

Power Clean and  Power Jerk: 70% x 3 x 5

Use % of Power

C:

Snatch High-Pull: 75% x 3 x 3

Use % of Snatch

D:

Make up any Wods or work on technical stuff for up to 30min

Rest

E:

10 x 400m Run on Track

Rest 90 sec Bet. 

AOD

Wednesday 140416

A:

Back Squat: 80% x 5 x 5 sets

B:

Block Clean: 75% x 3 x 5 sets

C:

Clean Pulls: 95% x 3 x 3 sets

D:

30 Wallballs

10 TTB

20 Wallballs

20 TTB

10 Wallballs

30 TTB

E:

30 min Airdyne - Every 3rd min complete 15 burpees and 45 Unbroken Dubs

AOD

Tuesday 1404015

A:

Press 3 rep max

Then 

Push press 5 rm

B:

Push Press: 80% x 3 x 6

C:

Jerk: 75% x 3 x 3

D:

3 Rounds:

Row 500m

12 BW Deadlift

21 HSPU

Rest 10 min 

E:

10 min Amrap:

15 KBS

9 Pullups

Run 200m

AOD

Monday 140414

A:
Sumo Dead Lift: Find a heavy single using 50# total of chains
Once you find a heavy single hit 80% for max reps
B:
Back Squat: 70% x 10 x 3 sets
C:
Hang Snatch: 70% x 3 x 3, 75% x 2 x 2
D:
9-7-5
OHS 155
Bar Muscle up
Then row 750m

rest 5 min

Row 750 m
20-12-8
Weighted Lunges (10/10-6/6-4/4) 185/125
Box jump 30/24

rest 5 min

Unbroken Double unders:
5-10-15-20-25-30-35-40-45-40-35-30-25-20-15-10-5

AOD

Sunday 140413

rest day

Saturday 140412

A:

Back Squat: 80% x 2 x 8 sets

B:

Snatch: 70% x 2 x 2 sets (if you feel good go) 75% x 2 x 2 sets

C:

Clean and Jerk: 70% x 2 x 2 sets ( if you feel good go) 75% x 2 x 2 sets

D:

7 min Amrap

7 SDHP 115/75

1 Rope Climb

rest 3 min

10 min Amrap:

3 Hang Clean 115/75

5 box jumps

7 CTB

rest 3 min

7 min Amrap:

7 Push press

7 burpees

AOD

Thursday 140410

A:

Power Snatch: 65% x 3 x 3 sets on every minute

B:

Power Clean and Power Jerk: 65% x 3 x 3 sets on every min

C:

For Distance:

45min Erg. - yes - 45 minutes

(Friday is a day off)

AODontliftlikemikelim

Wednesday 140409

A:

Back Squat (high bar of course) : 75% x 5 x 5 sets

B:

Block Clean: 70% x 3 x 5 sets

C:

Clean Pull: 90% x 3 x 3 sets

Rest

D:

3 Deadlifts 315/225

50m sprint (make sure you get set)

rest 90 sec

3 muscle ups

50m sprint

rest 90 sec

Repeat 7 rounds

E:

Recovery stretching

AOD

Tuesday 140408

A:

Press 3 rep max with chains then hit a heavy single w/out chains

B:

Jerk: 70% x 3 (unbroken) x 5sets 

C:

Push Press: 80% x 4 x 3 sets

WOD: 

10 min Amrap

15 hang power snatch 95

15 wall balls

15 burpees

rest 5 min

21-15-9

Power Clean 135/95

Ring dip

rest 5 min

5 min Amrap:

30 Dubs

unbroken TTB ( once you lose the Kip (no double kick) then switch

AODonthaveanexcuseliketim

Monday 140407

We are going to be on an 8 week wave. The priority for Monday and Tuesday is to go for a specific Strength based max. The remainder of the week will be weightlifting for volume and technique.

Warmups:
I will no longer post warmups as you all have the tools and intuition of what to do. If by chance I post a warm up make sure to do it!

A:

Front squat max unless you did a back squat max on saturday in which go for a max back squat

B:

Back Squat: 65% x 10 x 3 sets

C:

Block Snatch: 70% x 3 x 5 sets (start bar around knee height)

D:

Deficit Snatch Pull : 90% x 3 x 3 (2-3 inch)

WOD:

Filthy 50:

Box jump
Jump pulllups

Kbs
Walking Lunge 
Kte
PpBack ext.
Wallball
Burpee
Dubs

For time

AOD

Sunday 140406

rest day

Saturday140405

Warmup:

Shoulders hips hams

Weightlifting:

Max snatch

Max Clean & Jerk

Max Back Squat

WOD:

3 rounds

21 push press 115/75

3 leg less rope climbs

21 ghd sit-ups

AOD 

 

Friday 140404

Warmup:

Roller on calfs and IT

10 min plyo set

Weightlifting off

Endurance long day:

(Best to go to track)

800 m run 

Rest 3 min

Repeat 10 x 

Post times

AODistance

Thursday 140403

Warmup:

Its a light day so warm up dynamically and statically as needed

Weightlifting:

Snatch: 50% x 1 x 10

Clean and Jerk: 50% x 1 x 10

WOD:

3 rounds for time of:

21 Power snatch, 115/85

21 L Pull-ups

21 GHD Sit-ups

WOD:

100 Dubs

5-4-3-2-1 Rope Climb

5-10-15-20-25 KBS 70/53

100 Dubs

AOD

140402

REST DAY