Saturday 140531

A:

Snatch: 70% x 1, 75% x 1, 80% x 1, 85%x  1, 90% x 1 

B:

Clean and Jerk: 70% x 1, 75% x 1, 80% x 1, 85% x 1, 90% x 1 

D:

Back Squat: 80% x 5 x 3 sets 

AOD

Thursday 140529

A:
3 Position Snatch: 70% x 1, 75% x 1, 78% x 1 x 3 sets

B:

Snatch Pulls: 96% x 5 x 5 sets

C:

Snatch Push Press: 78%x 5 x 5 sets

D:
Endurance day:  Go long

AOD

Wednesday 140528

A:

3-Position Clean: 70% x 1, 75% x 1, 78% x 1 x 2 sets 

B:

Power Jerk and Jerk - 70% x 2+1, 75% x 2+1, 78% x 2+1 x 2 sets

C:

Clean Deadlift:  105% x 5 x 5 sets

D:

Front Squat: 75% x 5, 80% x 3, 85% x 3 x 2 sets 

E:

Hypers and GHD work

AOD:

Tuesday 140527

A:

Power Clean and Clean: 75% x 1 + 1 (Go on the Min x 7, % of Pcln) 

B:

Snatch Balance: 70% x 3 , 75% x 3, 80% x 3 x 2 sets

C:

Push Press: 80% x 5 x 5 sets 

D:

Gymnastics work

AOD

Monday 140526

A:

Power Snatch and Snatch: 75% x 1 + 1 ( Go on the Min X 7, % of Psn) 

B: 

Jerk: 78% x 3 x 5 sets 

C:

Clean Pulls: 95% x 5  ( Go on the Min X 7)

B:

Back Squat: 75% x 5, 80% x 3, 83% x 3 x 2 sets

AOD

Sunday 140525

Rest day

Saturday 140524

A:

Snatch: 70% x 1, 75% x 1, 80% x 1, 85% x 1

B:

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

C:

Back Squat: 80% x 3 x 2 sets

Sorry for the late post. If you bumped up from 80% to 85% yesterday then you know exactly how the program works. Guess what next week is?

AOD

Friday 140523

Rest day

Thursday 140522

A:

3 Pos. Snatch: 70% x 2, 75% x 3 

B:

Snatch Pulls: 93% x 5 x 5 

C:

Snatch Push Press: 75% x 5 x 5 

D:

Good Morning: 6 x 3 sets ( using heavier weight from last week)

E:

Endurance and do it. While you are at it practice your handstand walks for 10-15 min

AOD

Wednesday 140521

A:
3-Position Clean: 70% x 3, 75% x 5 sets

B:

2 Power Jerk and Jerk: 70% x 3, 75% x 5 sets

C:

Snatch Deadlift: 100% x 5 x 7 sets 

D:

Front Squat: 70% x 3, 75% x 3, 80% x 3 x 2 sets

AOD

Tuesday 140520

A:
Power Clean and 2 Cleans: 70% x 3, 75%  x 5 sets  ( % of Power)

B:

Snatch Balance: 65% x 7, 70% x 5, 75% x 3 x 5 sets ( % of Snatch)

C:

5 Push Press and 1 Power Jerk: 78% x 5 sets  ( % of Push press)

D:

Muscle Snatch: 75% x 3 x 5 sets ( % of best muscle snatch) If you dont have a muscle snatch max then get one!

E:

Muscle up and rope climb work

AOD

Monday 140519

A:

Power Snatch and 2 Snatch - 70% x 3, 75% x 5 sets

B:

Jerk: 75% x 5 x 5 sets

C:

Clean Pull: 95% x 5 x 5 sets

D:

Back Squat: 70% x 5, 75% x 5, 80% x 5 x 3 sets

E:

Heavy Hypers and abs

AOD 

Sunday 140518

Recovery day

Saturday 140517

A:

Snatch: 60% x 2, 65% x 2, 70% x 2, 75% x 2, 80% x 1 

B:

Clean and Jerk: 60% x 2, 65% x 2, 70% x 2, 75% x 2, 80% x 1  

C:

Back Squat: 75% x 3 x 3 

D:

Snatch Pulls:  90% x 5 x 3

AOD

Friday 140516

rest day

Thursday 140515

A:

3 Pos. Snatch: 65% x 2, 70% x 3 sets 

B:

Snatch Pull: 90% x 5 x 5 sets

C:

Snatch Push Press: 65% x 5 x 2, 70% x 5 x 2 sets, 75% x 5

D:

Good Morning: 8 x 3 sets ( using med- light workable weight)

E:

AB's x thousands

AOD

   

Wednesday 140514

A:
3 Pos. Clean: 70% x 2, 75& x 3 sets
B:

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

C:

Snatch Deadlift: 100% x 5 x 5 

D:

Interval hill runs:

:30 on

:90 off

x 5

Rest 3 min

10 min max distance

rest 3 min

Interval hill runs:

:30 on

:90 off

x 5

AOD

Tuesday 140513

A:

Power Clean and Clean: 70% x 2, 75% x 3 sets

B:

Snatch Balance: 65% x 3, 70% x 3, 75% x 3 x 2 sets 

C:

Push Press - 78% x 5 x 5 sets

D:

3 x max strict pullups and dips - rest as needed

E:

Work 20 min on gymnastic skills which you are not good at

AOD

Monday 140512

A:
Power Snatch and 2 Snatch: 70% x 2, 75% x 3 sets ( use power snatch %)

B:

Jerk: 75% x 3 x 5 sets 

C:

Clean Pulls: 90% x 5 x 5 

D:

Back Squat: 65% x 5, 70% x 5, 75% x 5, 80% x 5 x 2 

E:

Heavy Hypers and a ton of abs

AOD

Sunday 140511

Rest day

Saturday 140510

A:
Snatch: 55% x 2, 60% x 2, 65% x 2, 70% x 2, 75% x1
B:
Clean and Jerk: 55% x 2, 60% x 2, 65% x 2, 70% x 2, 75% x 1
C:
Back Squat: 70% x 3 x 3
D:
Snatch pulls: 90% x 3 x 3
E:
EMOM x 10
5 DL
5 HPC
5 PP
5 Burpees
Use 55#/35# DB


AOD

Friday 140509

Rest day

Thursday 140508

A:

3-Position Snatch:  55% x 2, 60% x 2, 65% x 2 sets

B:

Snatch Pull: 85% x 5 x 5 sets

C:

Snatch Push Press: 60% x 5 x 2, 65% x 5 x 2 sets, 70% x 5

D:

Heavy Reverse Hypers x 5 x 10 

E:

Land mine (twist): A lot x sexy 

Endurance:

40 min without stopping Run,Bike or Row

AOD

Wednesday 140507

A:

3 Pos. clean: 65% x 2 sets, 70% x 2 sets 

B:

Clean Deadlift: 100% (of clean) x 7 x 4 sets

C:

Front squat: 55% x 5, 60% x 5, 65% x 5, 70% x 5, 75% x 5

D:

3 x 50 GHD Back Extensions 50 GHD Situps

E:

10 min Heavy Sled walks

AOD

Tuesday 140506

A:

Power clean and 2 cleans:  65% x 2 sets, 70% x 3 sets 

B:

Snatch balance:  60% x 3, 65% x 3, 70% x 3 x 2 sets 

C:

Push press: 75% x 5 x 5 sets

D:

5 x max distance handstand walk

super set 

5 x 10 chin ups

E:

15 min partner stretch

AOD

Monday 140505

I hope you all PR'd this past weekend. Given the situation to Team Hella Strong and those following this program we will be doing a 12 week weightlifting program.  The focus will be on technique and, the work done will provide a stronger platform for future fitness competitions. During the next few weeks any metcons that you would like to do will be of personal preference( make up, follow TC program or even make some crazy shit up yourself).
As of now I see the need for everyone to lower the amount of crossfit you do and increase the amount of work on technical weightlifting. With that being said I would like to see you stick to a 2 on 1 off program based on any workouts you feel necessary:
example:

Monday
Weightlifting
21-15-9
Thruster
Burpee

Tuesday
Weightlifting
20min amrap
5 hspu
10 pistols
15 pullups

Wednesday
Weightlifting
Off Crossfit

Thrusday
Weightlifting
2014 Regionals WOD # 4

Friday
Off Weightlifting
4 x 800 m run rest 2min between sets

Saturday
Weightlifting
Off Crossfit

Sunday
Off Weightlifting
12 min amrap
2 muscle ups
4 hspu
8 kbs

So on and so forth....


If you have not tested your max Back squat, snatch and clean and jerk in the past 2 weeks - Month please do that today. otherwise...

A:

Power snatch and 2 snatch: 65% x 2 sets; 70% x 3 sets 

B:

Jerk: 70% x 3 x 2, 75% x 3 x 2

C:

Clean pull: 90% x 7 x 4 

D:

Back squat: 60% x 5, 65% x 5, 70% x 5, 75% x 5 x 2 

E:

3 x 30 Band Abs super set with 15 Heavy Hypers 

AODontbuildonbadtechnique