Weightlifting
REST DAY
Strength/Skill
10 mins to establish Heavy Single: Deadlift
Drop to 65% and perform 2 reps every min for 10 mins
Conditioning
For total reps
5 mins, Handstand push up
2 mins, Pull up
1 min, Air Squat
2-28-13
Weightlifting
Tall Snatch – 4 x 3
Hang Snatch – 70% – 10 x 1
Power Clean & Power Jerk – 75% – 10 x 1
REST DAY
“Goat” work:
15 mins Kipping HSPU practice
15 mins Butterfly practice
15 mins Pistol practice
“Goat” WOD
AMRAP in 10 mins
10 Kipping HSPU
10 Butterfly pull-ups
10 Pistols (alternating legs)
2-27-13
Weightlifting
Clean & Jerk – heavy single; 80% – 3 x 1
Snatch – heavy single; 80% – 3 x 1
Pause Back Squat – 75% – 3 x 3
Strength/Skill
Press Cluster, 5 rounds for load of:
Push Press X 1, Push Jerk X 1, Split Jerk X 1
Conditioning
10 Push Press, 135/85
50 Double unders
8 Push Press, 135/85
40 Double unders
6 Push Press, 135/85
30 Double unders
4 Push Press, 135/85
20 Double unders
2 Push Press, 135/85
10 Double unders
2-26-13
Weightlifting
Tall Snatch – 4 x 3
Mid-Hang Snatch – 70% – 10 x 1
Power Clean & Power Jerk – 75% – 10 x 1
Strength/Skill
Snatch Practice (Barbell only – as a group)
Conditioning
4 rounds
Max Effort 400 meter run
Each interval must be within 5 secs or 5 burpee penalty
2-25-13
Weightlifting
Snatch – heavy single; 80% (of HS) – 3 x 1
Clean & Jerk – heavy single; 80% (of HS) – 3 x 1
Front Squat – heavy single; 85% (of HS) – 2 x 2
Strength/Skill
Front Squat, 5-5-3-3-3
Conditioning
15-12-9 reps for time of:
Squat Clean, 135/75
Chin ups, (chest-to-bar)
2-23-13
Weightlifting (7 am)
Snatch, Heavy Single, 75% of HS – 5 x 1
Clean & Jerk, Heavy Single, 75% of HS – 5 x 1
Front Squat, Heavy Single, 85% – 2 x 2
WOD (8 am)
Complete 3 rounds for time of:
Run 400m
10 Deadlift, 155/95
20 Kettlebell swings, 53/35
30 Ab-mat sit ups
2-22-13
Weightlifting
REST DAY
Strength/Skill
15 mins to establish a Heavy Single for Shoulder-to-overhead
Drop to 60% HS and perform 30 reps for time.
Rest 7 mins, then…
Conditioning
AMRAP in 7 mins of:
10 Burpees
10 Toes-to-bar
10 KB goblet squat, 53/35
2-21-13
Weightlifting
Tall Snatch – 4 x 3
Mid-Hang Snatch – 70% – 10 x 1
Power Clean & Power Jerk – 70% -10 x 1
REST DAY
2-20-13
Weightlifting
Clean & Jerk – heavy single; 75% (of HS) x 1 x 5
Snatch – heavy single; 75% (of HS) x 1 x 5
Pause Back Squat – 70% x 3 x 3
Strength/Skill
Deadlift, 5-5-5-3-3
Conditioning
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches, 75/55
