Week of July 28th - August 3rd

Workout this week by doing things you suck at ie. flexibility, swimming,  biking, handstand walking, running or even deadlifting and snatching ( but stay lighter and work technique - this is not the CrossFit games)  So think of this week as an active recovery week. Starting August 4th we will be on a 8 week conjugate strength cycle. Although this is primaryily a strength cycle we will do crossfit as accessory work and will be doing 2 x and even 3 x wods per day.



AOD

Saturday 140726

The times has come to test our max. In the past 12 weeks everyone has done a great job focusing on the parts of the movements yall sucked at.  Today we should continue on being patient during the pulls and fast as shit under the bar. If you need to rest during your test go ahead but keep this test under 2 hours...Be aggressive!

A:
Snatch 1 rep max - if you fail more than 4 times you are done
B:
Clean and jerk
C:
Front squat or back squat - your choice

AODestroyyourpreviousbest

Thursday 140724

Hypers
GHD situps and back ext 3 x 20

A:

Snatch: 50% x 1 x 5

B:

Clean and Jerk: 50% x 1 x 5 

C:

1 mile sled walk 90/55

AOD

Wednesday 140723

Warmup:
- 20 min gymnastics practice
- Row 10min
- Calling this AOD warmup now:
3 times

10 pullups

10 pushups

10 dips

20 squats

20 lunges

20 situps

30 double unders

A:
Snatch: 60% x 1 x 5
B:
Clean and Jerk: 60% x 1 x 5
C:
Front Squat: 50%x1,60%x1,70%x1, 80%x1
AOD

Tuesday 140722

A:

Power Snatch: 60%x1, 70%x1, 75%x1, 80%x1 

B:

Power Clean and Power Jerk: 60%x1, 70%x1, 75%x1, 80%x1

C:

1 min at each station

10m suicides

10 ring pushups

Handstand walk

30 min

D:

800m Sled drag- weight 

AOD

Monday 140721

This week will be a deload week. Saturday we will go for our max. Spend the majority of the time working as many sets as needed to build up the specific % with perfect timing and speed.

A:

Snatch:  80% x 1, 85% x 1, 80% x 1 

B:

Clean and Jerk:  80% x 1, 85% x 1, 80% x 1 

C:

Back Squat: 85% x 2 

AOD

Saturday 140719

Warmup:

A:

Snatch: 80%x1, 83%x1, 85%x1, 88%x1, 90%x1, 93%x1, 95%x1 

B:

Clean and Jerk: 80%x1, 83%x1, 85%x1, 88%x1, 90%x1, 93%x1, 95%x1 

C:

Back Squat: 88% x 2 x 4 sets

Next week is deload week. Next Saturday we will max out.

AOD  

Thursday 140717

A:

Snatch: 80% x 1, 85% x 1 x 3 sets then back off with - 80% x 1  

B:

Snatch Pulls: 90% x 3 x 3 sets

C:

Snatch Push Press: 90% x 3 x 3 sets

D:

For Time:

7 Back Squats 185/115

Row Sprint 500m

- Rest 1:1 -

Repeat 5 rounds 

E:

2500m row NFT right after "D"

AOD

Wednesday 140716

Warmup: 

Gymnastics skills - 5 min

Airdyne - 5 min

Hips and Quads - 5 min

A:

Clean and Jerk: 80% x 1, 85% x 1 x 3 sets 

B:

Clean Pull: 90% x 3 x 3 sets 

C:

Front Squat: 90% x 2 x 4 sets

D:

NFT:

100 GHD sit-ups and back extensions broken up however

AOD 

Tuesday 140715

Warm up with this 3 x a week for the next 4 weeks:
10 pullups
10 pushups
10 dips
20 squats
20 lunges
20 situps
30 double unders

A:

Clean: 75% x 2 x 5 sets 

B:

Snatch Balance: 83% x 3 x 4 sets 

C:

Push Press: 90% x 3 x 3 sets

D:

3 min on 1 min off x 5

3 Rounds of:

5 pullups

10 pushups

15 air squat

Max Distance Row 

Score is total distance across all 5 rounds

AOD 

Monday 140714

A:

Snatch: 75% x 2 x 5 sets 

B:

Jerk: 84% x 3 x 4 sets 

C:

Block Clean Pulls ( start at mid - thigh): 100% x 3 x 4 

D:

Back Squat: 90% x 2 x 4 sets

AOD 

Saturday 140712

Dial in that technique. If you miss a specific percentage go ahead and do it again. Have someone watch you and make sure you all hit extension, have that fast transition and end up upright!
Warmup:
Hypers/bands to hips and hams for 10min/Airdyne 7 min

A:

Snatch: 70% x 1, 73% x 1, 75% x 1, 78% x 1, 80% x 1, 83% x 1, 85% x 1 

B:

Clean and Jerk: 70% x 1, 73% x 1, 75% x 1, 78% x 1, 80% x 1, 83% x 1, 85% x 1 

C:

Back Squat:  77% x 2 x 4 sets

AOD

Thursday 140710

AM:
1 min row
1 min Ghd Situps
10x

PM:

A:

Snatch: 70% x 2 x 2, 75% x 1 x 3 sets 

B:

Deficit Snatch Pull ( 2 inch) : 80% x 3 x 3 sets 

C:

Snatch Push Press: 80% x 3 x 3 sets 

D:

3 Min on 1 min Rest x 5 Rounds of:

Complete 2 Rounds of - 

5 HSPU

10 Pistols

15 Pullups 

Then:

Max rep Wall Balls 20/14

AOD

Wednesday 140709

A:

 Clean and Jerk: 70% x 2 x 2, 75% x 1 x 3 sets 

B:

Clean Deadlift:  105% x 3 x 4 sets 

C:

Front Squat:  80% x 2 x 5 sets

D:

20 min Gymnastics Practice

AOD 

Tuesday 140708

A:

Block Clean: 65% x 2 x 4 sets 

B:

Snatch Balance: 70% x 3 x 4 sets 

C:

Push Press: 80%x3x4 

D:

20 min Amrap:

2 Muscle ups

4 HSPU

8 KBS

E:

Min Odd : Airdyne

Min Even : Plank

Repeat 10 x

AOD

Monday 140707

Warmup:

Hips/ shoulders/ hypers till loose

A:

Block Snatch: 65% x 2 x 4 sets 

B: 

Jerk: 75% x 2 x 4 sets 

C:

Deficit Clean Pull: 80% x 3 x 3 sets 

D:

Back Squat: 80% x 3 x 5

E:

Use this week for recovery and technique work. Any movements you are still having trouble with ( Over Head Squat, Pulls under bar, muscle ups... etc) use a lighter percentage or assistance with movements and get in some quality coaching. Video your movements and show me this week!

AODoubleoseven

Saturday 140705

A:

Snatch: 80% x 1, 83% x 1, 86% x 1, 88% x 1, 90% x 1 

B:

Clean and Jerk: 80% x 1, 83% x 1, 86% x 1, 88% x 1, 90% x 1 

C:

Back Squat: 85% x 3 x 3, 87% x 2 x 2 sets 

D:

50 Min Cardio at Low to Med intensity

AOD

Thursday 140703

A:

Snatch: 80% x 2 x 2, 85% x 1 x 3 sets 

B:

Deficit Snatch Pulls: 85% x 4 x 5 sets 

C:

Snatch Push Press: 87% x 4 x 2, 87% x 3 x 2 sets 

D:

2 Rounds:

Run 800

10 Front Squat  155/115

20 TTB

rest 5 min

10-8-6-4-2-4-6-8-10

KBS 53/35

HSPU

BOX JUMP 24/20

rest 5 min

2 Rounds

Row 1000

10 Front Squat 155/115

20 Pullups

AOD

Wednesday 140702

I will be posting the rest of this weeks work as I may be headed out of town.

A:

Clean and Jerk: 80% x 2 x 2, 85% x 1 x 3 sets 

B:

Clean Deadlift: 115% x 4 x 5 sets 

C:

Front Squat:  89% x 4 x 5 sets 

D:

Hang Snatch High-Pull ( pause at mid thigh for 3 sec):  70% x 4 x 3 sets 

AOD