Barbell 7.23.2018 - 7.27.2018

 

Monday

6x1 tempo snatch ( 2 second pull to the knee then snatch) @75%

4x clean + 2 jerk @80%

5x5 back squat @75%

3x10 pendlay row

3x10 HSPU

3x :30 dead bug

3x :45 side plank

3x 1:00 reach out

 

Tuesday

1x1 power snatch @75%

2x2 power snatch @75% - 10 lbs

4x power clean + hang clean @65%

4x2 push press @65%

3x2 pause front squat (2 seconds at bottom) @75%

3x8 Single leg RDL

Wednesday

5x 2 muscle snatch into overhead squat @50% + 10lbs

5x 1 clean from blocks below knee @70% + 10lbs

4x 2 pause back squat (2 sec pause) @70% + 20lbs

4x 5 deficit snatch grip deadlift @90% + 20lbs

3x 50 ft single arm kettlebell overhead walk (3 each side) @70/53 or 53/35

3x 100 ft farmers carry @70/53

Thursday

4x snatch pull + low hang snatch pull + low hang power snatch @60% + 10lbs

4x 2 power clean @ 65% + 10lbs

4x 2 split jerk @ 85% + 20lbs

4x 2 front tempo front squat ( 3 sec down, 1 sec pause, 3 sec up) @70% + 10lbs

3x 10 single arm dumbbell row (10 each arm)

3x 10 reverse fly

3x 10 strict T2B

3x 10 GHD

3x 1:00 plank

Friday

4x 1 snatch @80% + 10lbs

4x 2 clean @85% + 10lbs

1x 3 back squat @80% + 20lbs

2x 3 back squat @80% - 20lbs

3x 10 back extension

3x 10 single leg RDL (10 each side)

 

 

5.7-2018 - 5.11.2018

LAST WEEK OF THIS CYCLE week 4 of 4

Monday

6x1 hang snatch (power position) @65% +15lbs

4x clean + 2 jerks @70% +15lbs

5x5 back squat @70% +30lbs

3x10 plate crunch

3x20 Russian twist

3x1:00 plank

Tuesday

4x power snatch + 2 hang power snatch @60% +15lbs

5x clean with a 3 second pause at knee @75% +15lbs

1x3 front squat @80% +30lbs3x2 front squat @ 80% +5lbs

5x2 push jerk @65% +15lbs

3x10 bent over row

3x10 HSPU (this is a lot so scale if quality of movement goes down)

3x 10 glute ham raise

3x10 back extension

Wednesday

1x1 snatch from blocks at knee @85% +15lbs

3x2 snatch from blocks at knee @85% - 10lbs

6x1 clean and jerk @75% +105lbs

5x3 back squat @75% +30lbs

3x20 alternating arm V-ups

3x20 reverse crunch

3x20 side wind mill

Thursday

4x3 snatch @65% +15lbs

1x1 front squat @80% +10lbs

2x2 front squat @80% + 5lbs

3x 2 strict press + 2 push press @40% +15lbs (of clean and jerk max)

3x10 yates row

3x10 lateral shoulder raise

Friday

1x1 clean and jerk from blocks at below knee @85 +15lbs

2x2 clean and jerk from blocks at below knee @85% - 10lbs

6x1 snatch from 4 inch deficit @75% +15lbs

1x5 back squat @75% +30lbs

1x5 back squat @75% + 5lbs

3x MAX wide grip strict pull ups

 

Barbell 4.30.2018 - 5.4.2018

week 3 of 4

Monday

6x1 hang snatch (from power position) @65% +10lbs

4x clean + 2 jerks @70% +10lbs

5x5 back squat @70% +20lbs

3x10 plate crunch

3x20 Russian twist

3x1:00 plank

Tuesday

4x power snatch + 2 hang power snatch @60% +10lbs

5x clean with a 3 second pause at knee @75% +10lbs

1x3 front squat @80% +20lbs

3x2 front squat @ 80% - 5lbs

5x2 push jerk @65% +10lbs

3x10 bent over row

3x10 HSPU (this is a lot so scale if quality of movement goes down)

3x 10 glute ham raise

3x10 back extension

Wednesday

1x1 snatch from blocks at knee @85% +10lbs

3x2 snatch from blocks at knee @85% - 15lbs

6x1 clean and jerk @75% +10lbs

5x3 back squat @75% +20lbs

3x20 alternating arm V-ups

3x20 reverse crunch

3x20 side wind mill

Thursday

4x3 snatch @65% +10lbs

1x1 front squat @80% +20lbs

2x2 front squat @80% - 5lbs

3x 2 strict press + 2 push press @40% +10lbs (of clean and jerk max)

3x10 yates row

3x10 lateral shoulder raise

Friday

1x1 clean and jerk from blocks at below knee @85 +10lbs

2x2 clean and jerk from blocks at below knee @85% - 15lbs

6x1 snatch from 4 inch deficit @75% +10lbs

1x5 back squat @75% +20lbs

1x5 back squat @75% - 5lbs

3x MAX wide grip strict pull ups

Barbell 4.23.2018 - 4.27.2018

week 2 of 4

Monday

6x1 hang snatch (from power position) @65% +5lbs

4x clean + 2 jerks @70% +5lbs

5x5 back squat @70% +10lbs

3x10 plate crunch

3x20 Russian twist

3x1:00 plank

Tuesday

4x power snatch + 2 hang power snatch @60% +5lbs

5x clean with a 3 second pause at knee @75% +5lbs

1x3 front squat @80% +10lbs

3x2 front squat @ 80% - 15lbs

5x2 push jerk @65% +5lbs

3x10 bent over row

3x10 HSPU (this is a lot so scale if quality of movement goes down)

3x 10 glute ham raise

3x10 back extension

Wednesday

1x1 snatch from blocks at knee @85% +5lbs

3x2 snatch from blocks at knee @85% - 20lbs

6x1 clean and jerk @75% +5lbs

5x3 back squat @75% +10lbs

3x20 alternating arm V-ups

3x20 reverse crunch

3x20 side wind mill

Thursday

4x3 snatch @65% +5lbs

1x1 front squat @80% +10lbs

2x2 front squat @80% - 15lbs

3x 2 strict press + 2 push press @40% +5lbs (of clean and jerk max)

3x10 yates row

3x10 lateral shoulder raise

Friday

1x1 clean and jerk from blocks at below knee @85 +5lbs

2x2 clean and jerk from blocks at below knee @85% - 20lbs

6x1 snatch from 4 inch deficit @75% +5lbs

1x5 back squat @75% +10lbs

1x5 back squat @75% - 15lbs

3x MAX wide grip strict pull ups

Barbell 4.16.18 - 4.20.18

This is how the lifting will be posted from now on. This should help everyone keep track of where they are, and allow everyone to better plan out the week to use this as accessory.

Remember not to interrupt the class.

Week 1 of 4

MONDAY

6x1 hang snatch (from power position) @65%

4x clean + 2 jerks @70%

5x5 back squat @70%

3x10 plate crunch

3x20 Russian twist

3x1:00 plank

TUESDAY

4x power snatch + 2 hang power snatch @60%

5x clean with a 3 second pause at knee @75%

1x3 front squat @80%

3x2 front squat @ 80% - 25lbs

5x2 push jerk @65%

3x10 bent over row

3x10 HSPU (this is a lot so scale if quality of movement goes down)

3x 10 glute ham raise

3x10 back extension

WEDNESDAY

1x1 snatch from blocks at knee @85%

3x2 snatch from blocks at knee @85% - 25lbs

6x1 clean and jerk @75%

5x3 back squat @75%

3x20 alternating arm V-ups

3x20 reverse crunch

3x20 side wind mill

THURSDAY

4x3 snatch @65%

1x1 front squat @80%

2x2 front squat @80% - 25lbs

3x 2 strict press + 2 push press @40% (of clean and jerk max)

3x10 yates row

3x10 lateral shoulder raise

FRIDAY

1x1 clean and jerk from blocks at below knee @85%

2x2 clean and jerk from blocks at below knee @85% - 25lbs

6x1 snatch from 4 inch deficit @75%

1x5 back squat @75%

1x5 back squat @75% - 25lbs

3x MAX wide grip strict pull ups

 

 

 

 

2.6.17 - 2.11.17

Monday     

Before wod

Work to heaviest complex 2 Hang snatch+2 snatch balance

After wod

4x15 DB Bench press, pause at bottom of each rep explode to top

Tuesday

Before wod

Work to heaviest 3 rep hang power clean

2xME at 85% of 3 RM

Wed

Before wod

EMOM

Min 1 3 MU

Min 2 5 HSPU

Min 3 8 pistols

After wod

4 sets

5 min to run 400m

15 burpees

20 C2B in 3 sets of 5,5,5,5 little to no rest between sets

Thursday

Before wod

EMOM 8 min

Min 1 10 Hang power snatch 95/65

Min 2 15 Cals bike

Work to heaviest complex

2 Pause Snatch+1 high Hang snatch

Friday

EMOM 16 min 30 sec on/30 sec off

Min 1 BS @ BW

Min 2 Wall balls 30/20

Min 3 Split Lunges Explosive

Min 4 rest

3 rds

6 min AMRAP

Row 400m

20 stone to shoulder

Row 400m

Rest 2 min between rounds

 

Saturday

E5min for 15 min:

15 Snatch 95/65

15 Cal Row

Rest 5 min

E5min for 15 min

15 Clean and jerk 135/95

15 Cal Row

1.30.17 - 2.4.17

Monday     

EMOM 12 min

Min 1 5 OHS

Min 2 10 Box Overs

 

Work to heaviest complex

3 FS+ 1 Jerk

Tuesday

EMOM 12 min

Min 1 3 DL @75%

Min 2 6 C2B

Min 3 9 WB heavy as possible

Work to heaviest 2 Pause Cleans+1 High Hang Clean

Pause 2 sec at knee, high hang through hip and drop under

Wed

EMOM 15 min

Min 1 12 Cals Bike

Min 2 8 Slam balls 50/30

Min 3 4 MU 1 STRICT+3 KIPPING IF POSSIBLE


Thursday

EMOM 8 min

Min 1 10 power snatch 75/55

Min 2 10 Bar facing burpees

Work to heaviest complex

2 Pause Snatch+1 high Hang snatch

Friday

EMOM 15 min 30 sec on/30 sec off

Min 1 BS @ BW

Min 2 Split Lunges Explosive

Min 3 T2B

3 rds

6 min on/2 min rest

AMRAP

:30 sec D Ball Hold 100/75/50

20 GHD

:30 sec D Ball Hold

20 Back Ext

Saturday

E5min for 15 min:

15 Snatch 95/65

15 Cal Row

Rest 5 min

E5min for 15 min

15 Clean and jerk 135/95

15 Cal Row

 

WODs 1.23.17 - 1.28.17

Monday

1x20 BS max attempt- if you failed last week retry weight

Work up to

2x2 Snatch at 85%

2x1 Snatch at 88%

2x1 90%

2x2 Clean at 85%

2x1 Clean and Jerk at 88%

2x1 90%

Tuesday

E 90 sec for 7:30 min

3 Snatch+3 OHS @ 75% of snatch

E 90 sec for 7:30 min

3 hang squat cleans+ 3 jerks @ 75% of clean and jerk

Wed

Aggressive warm up

Every 1:15 for 12:30 min

3 strict as possible HSPU+5 kipping Scale with push ups as needed

TNG Snatch

2x 15 at 50% of single + 10-15lbs as fast as possible with least amount of drops/rest if any

SS 2x15 C2B in sets 5,5,5 as fast as possible

TNG Clean

2x 15 at 50% of single + 10-15lbs as fast as possible with least amount of drops/rest if any

SS 2x15 C2B in sets 5,5,5 as fast as possible

Thursday or Friday

Work to heavy pause FS

Then

2x3 at 90% of pause with no pause

EMOM 15 min

Min 1 15 1 legged DL right leg 35/26 holding KB in each hand

Min 2 12 FRL steps 135/95

Min 3 15 1 legged DL left leg 35/26 holding KB in each hand

Friday or Saturday

Work to Heavy Power Snatch

Work to a Heavy Power Clean + Push Jerk






 

4 rounds for time:

Row 400m

12 Clean and jerk 135/95

Rest 1:1

 

1.16.17 - 1.21.17

Monday

1x20 BS at 50% 1 RM +25-30lbs (if you failed last week do not increase and retry last weeks weight)

Work up to

2x2 Snatch at 85%

2x1 Snatch at 88%

2x1 90%

2x2 Clean at 85%

2x1 Clean and Jerk at 88%

2x1 90%

Tuesday

E 90 sec for 7:30 min

3 Snatch+3 OHS @ 75% of snatch

E 90 sec for 7:30 min

3 hang squat cleans+ 3 jerks @ 75% of clean and jerk


Wed

Aggressive warm up

Every 1:15 for 12:30 min

5 pull ups+3 C2B pull ups + 1 MU- goal is unbroken in one giant set cycling between movements

TNG Snatch

2x 15 at 50% of single + 10-15lbs as fast as possible with least amount of drops/rest if any

SS 2x10 HSPU immediately after each set

TNG Clean

2x 15 at 50% of single + 10-15lbs as fast as possible with least amount of drops/rest if any

SS 2x10 HSPU immediately after each set


Thursday or Friday

2x15 BS at 50% 1 RM +25-30lbs (same weight as Monday)

Work to heavy pause FS

EMOM 15 min

Min 1 15 1 legged DL right leg 35/26 holding KB in each hand

Min 2 12 FRL steps 135/95

Min 3 15 1 legged DL left leg 35/26 holding KB in each hand





 

Friday or Saturday

Work to Heavy Power Snatch

Work to a Heavy Power Clean + Push Jerk

 

4 rounds for time:

Row 400m

15 Bar facing burpees

15 OHS 95/65

Rest 1:1


1.9.17 - 1.14.17

Monday

1x20 BS at 50% 1 RM +20-25lbs

 

Work up to

2x2 Snatch at 85%

3x1 Snatch at 88%

 

2x2 Clean at 85%

3x1 Clean and Jerk at 88%


 

Tuesday

E 90 sec for 7:30 min

3 Squat Snatch+3 OHS @ 70% snatch

 

E 90 sec for 7:30 min

3 hang squat cleans+ 3 jerks @ 70% of clean and jerk



 

Wed

Aggressive warm up

EMOM 12 min

Min 1 3 strict as possible HSPU+ 3 kipping

Min 2 6 Strict T2B

Min 3 6 pistols, 3 each leg w/ pause at bottom of each

 

TNG Snatch

2x 15 at 50% of single + 10-15lbs as fast as possible with least amount of drops/rest if any

SS 2x15 T2B immediately after each set

TNG Clean

2x 15 at 50% of single + 10-15lbs as fast as possible with least amount of drops/rest if any

SS 2x15 T2B immediately after each set


 

Thursday or Friday

2x15 BS at 50% 1 RM +20-25lbs (same weight as Monday)

Work to heavy pause FS

 

EMOM 16 min

Min 1 15 Back Ext

Min 2 15 WB

Min 3 15 DB straight leg DL

Min 4 15/12 Cals Bike (no more than 40 sec of work)





 

Friday or Saturday

Work to Heavy Power Snatch

Work to 1 Heavy Power Clean + Push Jerk

 

E5min for 20 min

Run 200m

20 GHD

12.27.16 - 12.30.16

Tuesday

 

5x1 Snatch at 85%

5x1 Clean and Jerk at 85%

5x5 Strict Press AHAP

Wednesday

TNG Snatch

2x 15 at 50% of single + 10-15lbs as fast as possible with least amount of drops/rest if any

TNG Clean

2x 15 at 50% of single + 10-15lbs as fast as possible with least amount of drops/rest if any


Thursday

1x20 BS at 50% 1 RM +20-25lbs

Work to heavy pause FS

Friday or Saturday

Work to 1 RM Snatch

Work to 1 RM Clean

Work  to 1 RM Jerk


12.19.16 - 12.23.16

Monday

5x1 Snatch at 82%

3x6 stiff leg DL at 60% + +15-25lbs

Pendlay Rows 3x6 AHAP

Alt Open Prep

EMOM 10 min

7 WB

7 Burpees

Tuesday

A) 1x20 reps BS at 45% +15-25Lbs of 1RM BS

B) Then work to a heavy Pause BS

4 Super Sets

10 Hip Thrusters AHAP

10 Bulgarian Split Squat Each leg 35/25 DB in each hand


Wednesday

Work to 85%+5-10lbs  Clean for a single
1x5 tng power clean at 50% of single +5-10lbs
1x10 tng power clean at 50% of single+5-10lbs
1x15 tng power clean at 50% of single+5-10lbs
 

4 sets- 2 Push Jerk + 1 Split Jerk at 70%+15-25Lbs lbs of 1 RM Jerk

Alt Open Prep

EMOM 15 min

Min 1-14/12 Cals Row

Min 2- 12 Box Overs

Min 3- 8 Clean and jerk 135/95

Thursday

2x15 BS at 45%+15-25lbs of 1 RM (same weight you used for Mondays 20 rep BS)

Snatch DL Pause 2 sec below knee on each rep

4x3 @90% 1 RM Snatch

Alt Open Prep

5 rounds

Row 300m moderate

100m sprint

Rest 1 min


Friday

Work to 90% +10-15lbs Snatch
2x2 Snatch 84%
 

3x3 Snatch PP + 3 Snatch Balance at 70% of 1 RM Snatch +5-10lbs


Saturday

Run 8x400m at PR mile time pace

12.12.16 - 12.16.16

Monday

After class wod

5x1 cj at 85%

3x6 stiff leg DL at 60% +10-20 lbs%

Alt Open Prep

EMOM 12 min

Min 1 10/9 Cals Ski

Min 2 12/11 Cals Bike

Min 3 14/13 Cals Row


 Tuesday

A)1x20 reps BS at 45% +10-20lbs of 1RM BS

B) Then work to a heavy Pause FS

4 Super Sets

10 Back Extensions weighted if possible

ME OH Lunge Steps 95/65-go until progress halts for more than 2 seconds

Rest 2 min

Wed

Work to 85 +5-10lbs % snatch for a single
1x5 tng power snatch at 50% of single +5-10lbs
1x10 tng power snatch at 50% of single +5-10lbs
1x15 tng power snatch at 50% of single +5-10lbs
 

4 sets- 2 Push Jerk + 1 Split Jerk at 70% +10-20lbs of 1 RM Jerk

Alt Open Prep

3 rounds

Row 600m

30 Burpees

15 HSPU

Rest 1:1Thursday

2x15 BS at 45% +10-20lbs (same weight as Tuesday 20 rep BS) of 1 RM

5x 3 strict C2B+ME Kipping

Super set with DB Bench press 15 reps

Alt Open Prep

3 rounds- goal is consistent heart rate

4 min AMRAP

50 DU

25 Power Snatch 75/55

Rest 1 min

Friday

Work to 90% cj +5-10lbs  
2x2 cj 84% +5-10lbs
3x3 strict press 50% of cj +5-10lbs

 

12.5.16 - 12.9.16

If your reading this , Get registered for Grinch Games now.

Monday

5x1 Snatch at 82%

3x6 stiff leg DL at 60% +5-10 lbs

Pendlay Rows 3x6 AHAP

Alt Open Prep

4 rounds

3 min to complete each round

Rest until 3 min if round completed before:

9 OHS 115/75

6 C2B

3 Bar MU

Tuesday

A) 1x20 reps BS at 45% of 1RM BS add 5-10lbs from last week

B) Then work to a heavy Pause FS

4 Super Sets

10 Hip Thrusters AHAP

10 Bulgarian Split Squat Each leg 35/25 DB in each hand

Wed

Work to 85%  Clean for a single
1x5 tng power clean at 50% of single
1x10 tng power clean at 50% of single
1x15 tng power clean at 50% of single
 

4 sets- 2 Push Jerk + 1 Split Jerk at 70%+5-10 lbs of 1 RM Jerk

Alt Open Prep

EMOM 15 min

Min 1 8 Pistols Alt

Min 2 10 Burpees

Min 3 12 Cals bike

Thursday

2x15 BS at 45%+5-10 lbs of 1 RM (same weight you used for Mondays 20 rep BS)

Snatch DL Pause 2 sec below knee on each rep

4x3 @90% 1 RM Snatch

Alt Open Prep

5 rounds

Row 300m moderate

100m sprint

Rest 1 min

Friday

Work to 90% Snatch
2x2 Snatch 84%
 

3x3 Snatch PP + 3 Snatch Balance at 70% of 1 RM Snatch

Saturday

Run 8x400m at PR mile time pace

11.28.16 - 12.2.16

Monday

After class wod

5x1 cj at 82%

3x6 stiff leg DL at 60%

Alt Open Prep

Bike Cals 50-40-30-20-10

Rest 1:1
 

Tuesday

A)1x20 reps BS at 45% of 1RM BS

B)Then work to a heavy Pause FS

4 Super Sets

10 Back Extensions weighted if possible

ME DB Lunge Steps 55/35-go until progress halts for more than 2 seconds

Rest 2 min

Wed

Work to 85% snatch for a single
1x5 tng power snatch at 50% of single
1x10 tng power snatch at 50% of single
1x15 tng power snatch at 50% of single
 

4 sets- 2 Push Jerk + 1 Split Jerk at 70% of 1 RM Jerk

Alt Open Prep

EMOM 12 min

Min 1 3 OHS AHAP

Min 2 10 Burpees to 6 inch target

Thursday

2x15 BS at 45% of 1 RM

5x 3 strict C2B+ME Kipping

Super set with DB Bench press 15 reps

Clean DL Pause 2 sec below knee on each rep

4x3 @90% 1 RM Clean

Friday

Work to 90% cj
2x2 cj 84%
3x3 strict press 50% of cj

Alt Open Prep

7 min ME Cal Row