Saturday 150228

Week 2 Day 6:

Work up to 70% then complete the following then:

Snatch:  75% x 3, 80% x 2, 85% x 1, 88% x 1, 85% x 1, 80% x 2, 75% x 3 

Complete 15.1

Assistance work of choice:

Hypers

GHD

Sled

Abs/Lower back

AOD

Friday 150227

Week 2 Day 4:

3-position Snatch: 75% x 4 sets (Floor, Knee, High hang)

Snatch push press: 77% x 5 x 4 sets ( re-set each rep)

Front Squat: 75% x 2 x 12 sets - Do this on the minute

Snatch pull: 95% (of snatch) x 7 x 4 sets

AOD

Thursday 150226

Week 2 Day 4:

Rest Day

AOD

Wednesday 150225

Week 2 Day 3:

Muscle snatch: 65% x 5,  70% x 4, 72% x 3 x 2 sets

3-position clean: 70% x 5 sets, 75% x 3 sets - 3rd pos. is where you need most help( pulls or receiving)

Front squat: 70% x 4, 75% x 3 x 3 sets, 80% x 2 x 2 sets

AOD

Tuesday 150224

Week 2 Day 2:

1 Power clean + 2 cleans: 70% (1+2) x 5 sets, 75% (1+2)x 3 sets - use p.cln %

Snatch balance: 65% x 3 x 3 sets , 70% x 2 x 2 sets, 75% x 1 x 3 sets - use sn %

3 RM Push Press 

Assistance:

4 x Max weighted pullups

super set set using same weight

4 x Max weighted Dips 

4 x 500 m row - rest 2 min

AOD

Monday 150223

Week 2 Day 1:

1 Power snatch + 2 snatch - 70% x 1 x 2 sets, 75% x 1 x 3 sets 

Jerk - 75% x 3 x 5, 78% x 3 x 3

3 sec Pause Back Squat - Work up to a Heavy Single

Clean Pulls 75% x3 x 7

Assistance:

GHR 3 sets x 10 ( use weight) - pause at parallel to floor

super set

20 v-ups

Hypers 3 sets x 20 ( add Weight)

AOD

Saturday 150221

Week 1 Day 6:


Work up to 65% then complete the following:

Snatch:  70% x 3, 75% x 2, 80% x 1, 85% x 1, 80% x 1, 75% x 2, 70% x 3 ( Pause for 2 Sec at the bottom of the Snatch for each rep)

Work up to 65% then complete the following:

Clean and Jerk: 70% x 3, 75% x 2, 80% x 1, 85% x 1, 80% x 1, 75% x 2, 70% x 3 ( Pause for 2 Sec at the bottom of the Clean and the bottom of the Jerk for each rep)

Assistance work of choice:

Hypers

GHD

Sled

Abs/Lower back

AOD

Friday 150220

Week 1 day 5:

3-position Snatch: 70% x 4 sets (high hang, knee, floor)

Snatch push press: 75% x 5 x 4 sets ( re-set each rep)

Front Squat: 70% x 2 x 12 sets - Do this on the minute

Snatch pull: 90% (of snatch) x 7 x 4 sets

AOD

Thursday 150219

Rest day

AOD

Wednesday 150218

Week 1 Day 3:

Muscle snatch: 60% x 5,  65% x 4, 70% x 3 x 2 sets

3-position clean: 65% x 2 sets, 70% x 3 sets - 3rd pos. is where you need most help( pulls or receiving)

Front squat: 65% x 4, 70% x 3 x 3 sets, 75% x 2 x 2 sets

AOD

Tuesday 150217

Week 1 Day 2:

1 Power clean + 2 cleans: 65% (1+2) x 2 sets, 70% (1+2)x 3 sets - use p.cln %

Snatch balance: 60% x 3 x 3 sets , 65% x 2 x 2 sets, 70% x 1 x 3 sets - use sn %

5 RM Push Press 

Assistance:

3 x Max weighted pullups

supet set using same weight

3 x Max weighted Dips 

3 x 500 m row - rest 2 min

AOD

Monday 150216

Today is the start of the new wave. The focus of this wave is Olympic lifting. In This last wave you found a lot of your maxes and worked the traditional lifts. If you have not found maxes on olympic weightlifting movements then use this week to find them ie. power snatch, ohs, etc... During This 8 week wave I will NOT program Metcons. You have the option to follow TC workouts( LEVEL 2 - which are Freaking LEGIT, .Com, or any other metcon programs you see fit. Do about 3-4 Metcons a week to allow for necessary recovery. This whole wave is great to use during the 2015 OPEN as the loads at the end of the week will be "light".

Week 1 Day 1:

1 Power Snatch + 2 Snatch: 65% (1+2) x 2 sets, 70% (1+2) x 3 sets - use P.SN %

Jerk:  70% x 3 x 2; 75% x 3 x 3 ( re-set every rep- focus on getting under bar being stable in the shoulder - hold receiving end for 1-2 sec.) - use split %

3 sec Puase Front Squat: Work up to a Heavy single

Clean pull: 70% x 3 x 7 sets - use heaviest clean %

Assistance:

GHR 3 sets x 10 - pause at parallel to floor

super set

20 v-ups

Hypers 3 sets x 20

AOD

Monday 150209 - Thursday 150212

Week 16 - Test your 1 Rep Max:

From - Monday - Thursday:

Work technique at sub 60% on all lifts. Workout as needed knowing...

 

Thursday - Saturday Testing:

Snatch 

Clean and Jerk

Back Squat - high bar

Deadlift - traditional

AOD

Friday 150206

Week 15 Day 5

Main:

EMOM x 18 x 3 Push Press using 75%

super set 

3 Weighted pullups

Assistance:

EMOM x 10 x 3-4 strict muscle up 

15 min Heavy sled pulls and pushes

WOD:

500m Row

5 Rope Climbs 

25 Power Clean and jerk 95/65

25 Box Jumps 24/20

50 Hand Release pushups

500 m Row  

50 Hand Release pushups

25 Box Jumps 24/20

25 Power Clean and jerk 95/65

5 Rope Climbs

500m Row

AOD

Thursday 150205

Week 15 Day 4:

Main:

EMOM x 18 x Clean + FS using 70%

Assistance:

5 x 3 Snatch Balance 60% of best snatch

super set

10 Heavy Hypers 

5 x 30 KBS

Super set 

5 Depth squat jumps

WOD:

2 min on 1 min rest x 8 Rounds:

Run 200m

10 Pistols

Max burpee muscle ups

AOD

Wednesday 150204

Week 15 Day 3:

Conditioning Day:

Run:
9 x 50 m
7 x 100 m
5 x 200 m
3 x 400 m
1 x 800 m TT

AOD

Tuesday 150203

Week 15 Day 2:

Main:

1RM Power jerk

Then 80% for max reps

Assistance:

Weighted pullup 4 x max reps

Super set

Max strict pullups

Tate press 5 x 15

Banded Pull downs 5 x 15 - thickest band

WOD:

Every 4 min

Run 300m

7 Muscle ups

15 KBS - 70/53
For time

Repeat 7 Rounds

AOD

Monday 150202

Week 15 Day 1:

Main:

1 RM good morning

Then 80% max rep back squat

Assistance:

Dimmel DL 4 x 15 - increase weight from last week

GHR: 5 x 12 - increase weight from last week

Back ext. 5 x 30

WOD:

3 min on 1 min off x 5

5 Back Squat 155/105

7 Toes to bar

9 Cal assault Bike

AOD