Weightlifting

REST DAY

Conditioning

On the minute for 12 min:
Odd- 5 Deadlift – light/moderate load
Even- 20 double unders
+
On the min for 12 min:
Odd- Overhead Squat – light/moderate load
Even- 5 Box Jumps, 30/24

Light/moderate load = 60%-65% of 1 rep max

Weightlifting

Back Squat – 80% – 5 x 5
Hang Clean (mid-thigh) – 65% – 2 x 3, 70% – 3 x 3
Halting Clean Deadlift (upper thigh) – 80% (of clean) x 3, 85% – 2 x 3
SLDL – 65% (of back squat) – 3 x 5

Strength/Skill

Hang Clean, 3-3-3-3-3

The intent is to build to a 3 rep max. If you are still missing your pull in the upper third of the thigh, then continue to work with a moderate load until your pull is perfect.

Conditioning

Run 800 meters
40 Pull ups
60 Kettlebell swings, 53/35
Run 800 meteres

Weightlifting

Back Squat – 80% (8 x 3)
Snatch – 70% (2 x 3), 75% (3 x 2)
Clean & Jerk – 70% (2 x 3), 75% (3 x 2)
Snatch High-Pull – 70% (of snatch) (3 x 3)

Strength/Skill

15 mins of Clean Practice

Conditioning

Complete 3 rounds for time of:

Run 400 meters
5 Front Squats,155/95
10 Toes-to-bar

Weightlifting

REST DAY

Conditioning

AMRAP in 4 mins
21 Double-unders
12 Sit ups

REST 4 MINS

AMRAP in 8 mins of:
Sprint
15 Kettlebell swings, 53/35
7 Pull ups

REST 4 MINS

AMRAP in 4 mins of:
9 Deadlifts, 225/145
5 HSPU

Weightlifting

Back Squat – 75% – 5 x 5
Block (or hang) Clean (mid-thigh) – 65% – 5 x 3
Halting Clean Deadlift – 80% (of clean) – 3 x 3
SLDL – 60% (of back squat) – 3 x 5

Strength/Skill

Power Clean + Hang Squat Clean + Front Squat, 1-1-1-1-1-1-1

Conditioning

Complete as many reps as possible in 15 mins of:

150 Wall Balls
100 Push-ups
50 Medicine Ball Sit-up

Note: partition as needed.  RX is in order.

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.