Week of 03JAN2011

I hope everybody had a great New Years. This week will be a testing week, and we will use these tests again in two months. DO NOT modify any of these tests, we need to keep these constant for the next testing period to see the progress.

Monday 03JAN2011

Fran
21-15-9
95# Thrusters
Pullups

Tuesday 04JAN2011

3 rounds for time
10 135# OHS
50 Double Unders

rest 10 min

1k Row (100%)

Wednesday 05JAN2011

In 15 Min work up to find your 1 RM Squat Clean

Rest 10 Min

AMRAP in 5 Minutes
Double Unders

Friday 07JAN2011

Amanda
12-9-6
135# Squat Snatch
Muscle Ups

rest 10 min

100 GHD Situps for time

rest 10 min

In 15 minutes work up to find your 1RM Thruster

Saturday 08JAN2011

Its a surprise and it will not be known until the morning of.

Week of 27DEC2010

This is a TRUE deload week!!!! I need you to all fully recover and be ready for a tough testing week starting next Monday. Next week will be brutal and taxing, so I need you all to take this week seriously and do not exceed what is listed here.

Monday 27DEC2010
A. Deadlift; 5 reps; 5 sets; rest 2 min @50%
B. 5 rounds @70%
20 Air Squats
50 Double Unders

Tuesday 28DEC2010
A. Press; 5 reps; 5 sets; rest 2 min @50%
B. 5 rounds @70%
10 Ring Dips
10 Pullups
10 Burpees

Wednesday 29DEC2010
A. 10 Min Squat Clean Skill Work
B. 10 Min L-Sit Practice with bands
C. 10 Min Double Under Practice
D. 10 Min Mobility work on hip flexors and low back

Friday 31DEC2010
A. Back Squat; 5 reps; 5 sets; rest 2 min @50%
B. 5 rounds @ 70%
5 HSPU
10 Box Jumps
20 Air Squats

Saturday 01JAN2011
A. 10 Min Squat Snatch Skill Work
B. 10 Min Jerk Skill Work
C. 10 Min Handstand Hold Practice on Paralettes
D. 10 Min Mobility Work on Thoradic Spine and Shoulders

Week of 20DEC2010

Monday 20DEC2010:
A. Deadlift; 3 reps; 3 sets; rest 1-2 min
B. Snatch Grip Deadlift;3 reps; 3 sets; rest 1-2 min
C. Rack Deadlifts;3 reps; 3 sets; rest 1-2 min
Rest 5 Min
10 rounds
15 sec 135# Power Clean
45 sec rest
15 sec 95# Power Snatch
45 sec rest

Tuesday 21DEC2010:
A. Press:3 reps; 3 sets; rest 1-2 min
B. Push Press:3 reps; 3 sets; rest 1-2 min
C. Push Jerk:3 reps; 3 sets; rest 1-2 min
Rest 5 min
6 rounds
2 Heavy OHS
5 Burpees (Max Vertical Jump)
rest 1-2 min between rounds

Wednesday 22DEC2010:
A. Squat Clean; 1 rep; 7 sets; rest 1 min @70%
B. Hang Power Clean: 1 rep: 7 sets; rest 1 min @70%
C. 20 Unbroken GHD Situps; 4 sets; rest 1 min
D. GHD Back Extensions; 12-15 reps; 3 sets; rest 1 min
E. 5sec L-Sit Holds; 10 sets; rest 25 sec

Friday 24DEC2010
A. Back Squat; 3 reps; 3 sets; rest 1-2 min
B. Front Squat; 3 reps; 3 sets; rest 1-2 min
C. OHS; 3 reps; 3 sets; rest 1-2 min
rest 5 min
AMRAP in 8 min
5 Weighted Pullups @40% BW
5 Ring Dips @40%

Week of 13DEC2010

Monday
A. Rack Deadlifts; 3 reps; 6 sets; rest 2 min
B. Romanian Deadlifts; 5 reps; 3 sets; rest 2 min (not stiff legged deadlift)
Rest 5 min
10 rounds
20 sec Erg (95-100%)
1:40 Min Rest

Tuesday
A. Push Jerk; 3 reps; 6 sets; rest 2 min
B. Weighted Pullups; 5 reps; 3 sets; rest 2 min
rest 5 min
10 rounds
2 Hang Squat Snatch
5 OHS
Rest 2 min between rounds

Wednesday
A. Hang Power Clean; 1 rep; 10 sets; rest 1 min
B. 5 Unbroken Muscle Ups; 5 sets; rest 1 min
C. 50 Unbroken Double Unders; 4 sets; rest 1 min
D. 5 Unbroken HSPU; 5 sets; rest 1 min
E. L-Sit Hold w/ bands; 20s On, 1:40 off; 6 rounds

15-20 Min Mobility work on IT band, quads, and hamstrings

Friday
A. OHS; 3 rests; 6 sets; rest 2 min
B. Weighed Ring Dips; 5 reps; 3 sets; rest 2 min
C. Bulgarian DB Split Squats; 4-6 reps; 4 sets; rest 2 min
D. Weighed Pullups; 5 reps; 3 sets; rest 2 min

Saturday
A. Hang Power Snatch; 1 rep; 7 sets; rest 1 min
rest 5 min
8 rounds
2 Heavy Snatch Pulls
4 Burpees (jump as high as possible)
50m Sprint or 75m Erg
Rest 1-2 min between rounds

Week of 06DEC2010

Monday 06DEC2010

A. Snatch Grip Deadlift; 5 reps; 6 sets; rest 2-3 min
Rest 5 Min
B. 8 rounds
1 Squat Clean @70%
1 Burpee (as fast as possible)
x3
Rest 90s-2min between rounds

Tuesday 07DEC2010

A. Push Press; 5 reps; 6 sets; rest 2 min
Rest 5 min
10 rounds
15 sec Thrusters
45 sec rest
Post loads and reps

Wednesday 08DEC2010

A. Hang Power Cleans; 3 reps; 7 sets; rest 1 min
B. 20 Unbroken Russian KBS; 4 sets; rest 1-2 min
C. 20 Unbroken GHD Situps; 4 sets; rest 1-2 min
D. 6-8 Unbroken Muscle Ups; 4 sets; rest 1-2 min

Friday 10DEC2010

A. Front Squats; 5 reps; 6 sets; rest 2 min
B. Weighted Pull Ups; 4-6 reps; 4 sets; rest 1-2 min
C. Barbell Lunges, 4-6 reps (each leg); 3 sets; rest 1-2 min
D. Close Grip Bench Press; 3-5 reps; 5 sets; rest 2 min

Saturday 11DEC2010

A. Hang Power Snatch; 1 rep; 7 sets; rest 1 min
B. Snatch Balance; 3 reps; 5 sets; rest 2 min (5 sec hold at top)
Rest 5 min
C. 8 rounds
4 Heavy Snatch Pulls
50m Sprint or 75m Erg
Rest 1-2 min between rounds

Week 3

Monday 29NOV2010
A. Deadlift: 3 reps; 6 sets; rest 2 min
Rest 5 min
B. 10 rounds
2 Heavy Front Squats
5 Burpees (as fast as possible)
Rest 1-2 min

Tuesday 30NOV2010
A. Press; 3 reps; 6 sets; rest 2 min
Rest 5 Min
B. 10 rounds
2 Power Snatch
5 OHS
Rest 1-2 min

Wednesday 01DEC2010
A. Clean Pull; 3 reps; 7 sets; rest 1-2 min
B. 15 Unbroken Russian KBS: 5 sets; rest 1 min (2 pood)
C. 20 Unbroken GHD Situps; 5 sets; rest 1 min
D. 50 Unbroken DU; 4 sets; rest 1

Friday 03DEC2010
A. Back Squat; 3 reps; 6 sets; rest 2 min
B. DB Bulgarian Split Squats; 4-6 reps; 3 sets; rest 1 min
C. Weighted Ring Dips; 4-6 reps; 3 sets; rest 2 min
D. Weighted Strict Ring Pullups; 4-6 reps; 3 sets; rest 2 min

Saturday 04DEC2010
A. Snatch Pull; 1 rep; 10 sets; rest 1 min
Rest 5 Min
B. 6 rounds
3 Ground to Overhead
6 Muscle Ups
9 Box Jumps
40 Double Unders
Rest 2 min between rounds

Week of 22 November 2010

Monday
Deadlift 3x3 85% 1RTM
2 min rest between sets
Then
Snatch 3x3 60% 1RTM
2 min rest between sets

rest 5 min
Then

10 Rounds of
15 sec Power Clean - 135lbs
45 sec rest between sets
15 sec Power Snatch - 95lbs
45 sec rest between sets

Tuesday
Press 3x3
1 min rest between rounds
Push Press 3x3
1 min rest between rounds
Push Jerk 3x3
1 min rest between rounds

Rest 5 min

6 rounds
2 Heavy OHS
5 Burpees (Max Vert Leap)
rest 1-2 min between sets

Wednesday
Squat Clean 5x3 (light technique)
1 min rest between sets
Power Cleans 5x3 (light technique)
1 min rest between sets

Rest 5 min

3x15 Good mornings 65lb
1 min rest between sets
3x15 GHD Back extensions
1 min rest between sets
5 Sec L-sit hold, 10 sets rest 25 sec between

Friday
6x3 OHS
2 min rest between sets
3x4-6 of DB Bulgarian Split Squat
2 min rest between sets
3x25 of Unbroken double unders
1 min rest between sets

Saturday
Find 3RM Snatch (power if needed)
Find 3RM Snatch

rest 5 min

5 mile run. Map will be posted in The Shed

Week of 15 November Continued

Friday

6x5 Back Squat @ 75% 1RTM
2-3 Min between rounds

Then
4 x for cals:

Row sprint 30 sec all out
rest 3 min


Then
4 rounds
15 GHD Situps
15 GHD Back Extensions

Saturday

Field trip to Rivertown Crossfit
Cameron's choice

Week of 15 November

Monday:

A. Rack Deadlifts; 3 reps; 7 sets; rest 2-3 min
B. 10 rounds of
2 Hang Squat Snatch
5 Overhead Squats
Rest 2 min

Tuesday:

A. Push Jerk; 3 reps;7 sets; rest 2 min
B. 10 rounds
20 secs Erg
1:40 rest

Wednesday:

A. Hang Power Clean; 1 rep; 7 sets; rest 1 min
B. 15 Unbroken Russian KBS; 5 rounds; rest 1 min
C. 10 Unbroken CTB Pullups; 4 rounds; rest 1 min
D. 30 Unbroken Double Unders; rest 1 min

5 Min L-Sit Practice w/ Bands
5 Min Pistol Practice (with bands if needed)

Week of 8 November 2010

Monday
a. 6x5 Snatch Grip Deadlift (65% 1RM)
rest 2 min between rounds

b. 8 rounds of (Rest 1 to 2 minutes between rounds)
1 Full Squat Clean (65% 1RM)
1 Burpee as fast as possible
1 Full Squat Clean (65% 1RM)
1 Burpee as fast as possible
1 Full Squat Clean (65% 1RM)
1 Burpee as fast as possible
Time individual rounds

Tuesday
a. 6x5 Push Press (80% 1RM)
rest 2 min between rounds

b. 10 rounds
Max thrusters in 15 seconds (75 - 95lbs)
rest 45 seconds

Wednesday
a. 6x3 Hanging Power Clean (50% 1RM)
rest 1 min

b. 5 rounds
10 UNBROKEN Russian KB Swings (2 pood)
*focus on hip pop*
rest 1 min

c. 4 rounds
15 UNBROKEN GHD extensions
rest 1 min

d. 4 rounds
3-5 UNBROKEN Muscle Ups
rest 1 min (adjust as needed)

Friday
a. 6x5 Front Squat (70% 1RM)
rest 2-3 min

b. 6x5 Close grip bench (*heavy enough to where if a 6th rep was to be performed it
would be very difficult)
rest 2 min

c. 3 rounds
6-8 45lb plate over head lunges
- do 6-8 reps on left leg and then do 6-8 on right leg. DO NOT ALTERNATE
rest 2 min

d. 3 rounds
6-8 reps ring rows. Tempo 20X1 (2 second negative, explode up, 1 second hold at
top with focus on squeezing shoulder blades together/maintain straight body)
rest 2 min

Saturday
a. 7x1 Hanging squat snatch (65% 1RM)
rest 2 min

b. 5x3 Snatch Balance (stand up with bar overhead and hold for 5 seconds before
resetting) (95lbs - adjusted as needed) (emphasis is skill work)
rest 2 min

c. 8 rounds
4 Heavy Snatch pull
50M sprint
2 min rest(*mandatory)

Week of 1 November 2010

Monday
6x3 Deadlift (opposing grip) 85% of 1RM training max
(ex. True 1RM = 535, 1RM training max = 481 x 85% =410)

Rest 5 min

8 rounds
2 Deadlifts at 85% of previous working load (for this example 350)
5 Burpees as fast as possible
(2 min between rounds)

Tuesday
6x3 Press 85% of 1RM training max
(ex. True 1RM = 215, 1RM training max = 195 x 85% =165)

Rest 5 min

10 rounds
3 Thrusters at working previous working load
(3 min rest between rounds)

Wednesday
7x3 Clean Pull 50% of 1RM training max
(ex. True 1RM = 305, 1RM training max = 275 x 50% =135)
*goal is speed through the hips*

5 Rounds
15 Unbroken GHD Situps
rest 90 sec
15 Unbroken GHD Back Extension
rest 90 sec

5 min L-Sit practice w/band
10 min mobility and foam roller work

Friday
A. 6x3 Squat 85% of 1RM training max
(ex. True 1RM = 400, 1RM training max = 360 x 85% =305)

B. DB Split Squats @4010; 6-8 reps; 4 sets; rest 2 min

C. 10 Unbroken Box Jumps @ 36" Box; 4 sets; rest 2 min

D. 15 Unbroken GHD Situps; 4 sets; rest 1 min

Saturday
7x3 Snatch Pull 50% of 1RM training max
(ex. True 1RM = 225, 1RM training max = 202 x 50% =100)
*goal is speed through the hips*

8 rounds
3 Ground to Overhead
3 Muscle Ups
Rest 2 Min between rounds

Week of 25Oct2010

Monday:
10 rounds
2 Heavy Back Squats
5 Burpees (As fast as possible)
Rest 2 Min btw rounds

AMRAP in 5 Min of Double Unders

Tuesday:
8 rounds
2 Heavy Power Cleans
4 HSPU
8 Pullups
Rest 3 Min Between Rounds

Wednesday:
AMRAP in 12 Minutes
5 Snatch Grip Deadifts
10 Ring Dips

Friday:
A. Snatch Balance 3, 3, 3, 3, 3 Rest 2 Min
B. 30 Unbroken DU; 5 rounds, Rest 1 Min
C. 5 Min L-Sit Practice
D. 500m Row (100%)

Saturday:
6 rounds
5 Clapping Pushups
10 CTB Pullups
15 2 pood Russian KBS
200m Sprint
Rest 4 minutes between rounds

5/3/1 Press Week 3

21-15-9
95# Barbell Manmakers
Double Unders

40-30-20
Box Jumps
Situps
Dips
Double Unders
Back Extensions
Pullups

Week 3 of 531 Deadlift Cycle 2

Then

5 rds
400M Run
40 Squats

Take a read of the link below. Great article from T-Nation written by Greg Everett on the power clean

12-Step Guide to flawless Power Clean

5/3/1 Press Week 2

4 rounds
15 KBS
30 Double Unders
15 Press
30 Box Jumps

800 M Run (Must run the 400 twice - want to hit the hill twice...:)
21 SDLHP (95#)
21 Ring Dips
800 M Run (Must run the 400 twice)
15 SDLHP (95#)
15 Ring Dips
800 M Run (Must run the 400 twice)
9 SDLHP (95#)
9 Ring Dips

As a side note, please watch out for "land mines" left by Apollo or Bear

Week 2 of 5/3/1

5/3/1 Deadlifts (Week 2)

Then once recovered

100 Push Press @ 45lb
50 AbMat Situps
100 Back Squats @ 45lb
50 Toes to bar
100 Hanging Snatch Pull @ 45lb
50 AbMat Situps

In the morning:

Clean 50% of 1RM
3-3-3-3-3-3-3
30 sec rest between sets. Form is priority!!!!!!!

Then

20 Min
2 Jerk (push or split) 50% 1RM every min. For remainder of min do ring dips.
score is total # of ring dips.

In the evening:

Eat for time at BBQ

5/3/1 Front Squat Week 1

5 rounds
5 Strict 20# Pullups
15 Unbroken GHD Situps
30 Unbroken Double Unders
Rest 1 Min between each round