Weightlifting

Jerk behind the neck – 70% – 5 x 3

Push Press – 75% – 4 x 5

Jerk dip squat – 80% (of jerk) – 3 x 5

Strength/Skill

Push Press, 7-7-5-5-3-3

Conditioning

5 rounds for time of:

50 Double-unders

10 Pull ups (Chest-to-bar)

Huge congratulations to Matt Hicks, Kurt Soileau and Marcus Stewart for competing in the Gayle Hatch 62nd Annual Christmas Weightlifting Competition.  Matt posted some pretty bad ass videos on Facebook, if you haven’t already checked them out.  Oh…Marcus won his weight class (105K)-the big boy class.  Kurt placed third in his weight class (94K).  This was no “any way overhead” style of weightlifting.  These guys worked hard over the past several weeks to prepare and their hard work really paid off.

Second.  The Weightlifting I post on a day-to-day basis is for folks that want to see improvements in their ability to perform the Snatch and Clean & Jerk.  If you have no idea what the movements are, then you probably shouldn’t be doing it.  I will coach and help as much as possible, but as I said before, my focus/attention is on the regularly scheduled class.  That brings me to my next point.  This is EXTRA work.  If you plan on doing the WOD, then you need to get your weightlifting work done before the main class does the WOD (usually about 35 – 40 mins after the hour).  This shit works.  The three gentlemen above are proof.

Weightlifting

This is a 12-week cycle with 8 weeks of preparatory work focused primarily on leg strength, and 4 weeks of competition preparation with a Bulgarian-style structure.

Back Squat – 65% x 10 x 3

Block (or hang) snatch (mid-thigh) – 65% x 3 x 5

Halting Snatch Deadlift (hip) – 80% (of snatch) x 3 x 3

Overhead Squat – 65% x 3 x 5

Strength/Skill

Overhead Squat, 3-3-3-3-3

Conditioning

Complete 2 cycles of…

4 round Tabata of:

Kettlebell Swing, 53/35

Rest 1 minute

4 round Tabata of:

Burpees

Rest 1 minute

A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Complete 4 Tabata rounds of KBS, then 4 Tabata rounds of Burpees. Repeat this cycle twice.

For Time:

25 Thrusters, 95/65
50 Sit-ups
100 Double-Unders
50 Sit-ups
25 Thrusters, 95/65

Weightlifting

Snatch – 80% x 1 x 3
Clean & Jerk – 80% x 1 x 3
Snatch Pull – 90% x 2 x 3

Conditioning

AMRAP in 12 mins

4 Handstand push-ups
4 Pistols (each leg)
4 Muscle-ups

Rest 4 mins

AMRAP in 12 mins

4 Push Press, 95/65
4 Overhead Squats, 95/65
4 Sumo-deadlift high pull, 95/65

Rest 4 mins

Run 1200 meters for time

Weightlifting

Power snatch – 70% x 1 x 5
Power clean & jerk – 70% x 1 x 5
Clean Pull – 90% x 2 x 3

Strength/Skill

Power Snatch x 2 x 5

1 Snatch Balance + 1 Overhead Squat x 5

a) Snatch Pull x 3 x 5
b) Strict toes-to-bar x 5 x 5

Conditioning

Weightlifting

Snatch – 80% x 1 x 2, 85% x 1, 90% x 1
Clean & Jerk – 80% x 1 x 2, 85% x 1, 90% x 1
Front squat – 80% x 2, 85% x 1 x 2

Strength/Skill

For Load:

Clean & Jerk, 2-2-2-2-2 (rest 2 mins between rounds)
Front Squat, 3-3-3-3-3 (rest 3 mins between rounds)

Conditioning

4 rounds for time of:

50 Double-unders
10 Front squats, 55% of above 3RM

Weightlifting

Snatch – 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, 85% x 1 x 2

Clean & Jerk – 60%x3, 70%x2, 75%x2, 80%x1, 85% x 1, 90% x 1, 95% x 1, 85% x 1 x 2

Front squat – heavy single; 90% x 1

Strength/Skill

GHD Sit-ups & Hip/Back Extensions & Glute/Ham Raise

Conditioning

Partnered Intervals

As Many Rounds/Reps as possible in 3 mins of each of the following:

Sprint
Rest 90 secs
5 Hang power cleans, 135/85
Rest 90 secs
7 Wall balls, 20/14
Rest 90 secs
9 Box jumps, 24/20