Competitors WOD 8.31.12

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BB Gymnastics

1) 7X1 1 Hang Power Snatch + 1 Power Snatch + 2 OHS as fast as possible – heaviest possible, rest 60 sec (exactly).

Notes: This should be performed as a complex. Do not drop the bar between movements. The OHS should be down and up for both reps without hesitation. Do not reset the feet after the Power Snatch. Perform the OHS with the feet in the exact position that you catch the Power Snatch. This is meant to penalize wide landings.

2) 7X1 1 Hang Power Clean + 1 Power Clean + 2 Push Jerks – heaviest possible, rest 60 sec (exactly).

Notes: These should be UB reps, if you cannot perform them UB then lower the load.

Conditioning

5 rounds for total reps:

1 min AMRAP of:

5 Over the Box Jumps (down) 30/24″
10 KBS 32/24kg
5 Over the Box Jumps (back) 30/24″
5 Thrusters 135/95#

*Rest 1 minute after each round.

Notes: Over the Box Jumps should be performed with 5 boxes lined up in succession. Place the kettlebell on one end of the boxes, and the barbell on the other end.

Midline

1a) 3X10 “Strict” Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3XME Hanging L-Hold – rest 60 sec. demo video (lulz, point your toes)

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Olympic Lifters 8.31.12

Unload Week

1) Snatch- 1×5@60%, 1×5@65%, 1×5@70%
2) Clean & Jerk- 1×5@60%, 1×5@65%, 1×5@70%
3) Back Squat- 1×6@60%, 1×6@65%, 1×6@70%
4) Clean Segmented Pull- 3×5@70%

Accessories
1a)Pullups 3×10 (rest 60 sec)
1b)Pushups 3×10 (rest 60 sec)

rest 2:00

2a)Glute Ham Raise 3×10 (rest 60 sec)
2b)T2B 3×15 (rest 60 sec)

rest 2:00

3a)Med Ball Vertical to bar 3×10 (rest 60 sec)
3b)Med Ball Slam 3×10 (rest 60 sec)

Competitors WOD 8.29.12

Beast Of the East Competitors Only: 3-4 Hrs before or after S&C Run 30 min (hard) or take a Martial arts class before or after your S&C.

Strength

1) 10X1 Deadlifts @ 75-80% – rest 45 sec.

Notes: Do not go above 80%, but if 75% feels very light you may add up to 80%. Stick to the rest intervals and concentrate on being fast off the floor. We will be testing next week, so treat each lift as if it is a new 1RM.

2) Bench Press: 2X5 @ 75%, 2X3 @ 80%, 3X2 @ 85% – rest 60 sec.

Notes: These are not incline, they should be performed on a flat bench. If you do not know your 1RM, use a weight that’s heavy, but stays fast throughout all sets.

Strength/Conditioning

1a) 3XME UB + 3 Muscle-Ups – rest 30 sec.
1b) 3X3 Snatch Grip Behind the Neck Press – much heavier than last week, rest 30 sec.
1c) 3X20 UB KB Snatches (each arm) – heaviest possible (not lighter than last week), rest 30 sec.
1d) 3X10 Reverse Hypers – heavy, rest 30 sec.

Notes: Notice the length of the rest intervals. DO NOT deviate from them. Muscle-Ups should be performed as a max effort unbroken set, then perform 3 more reps as fast as possible after finishing the UB set. If you cannot string together more than 3 reps UB, then perform another UB set before performing the extra 3 reps. If you cannot string reps together perform 7 reps as fast as possible.

Olympic Lifting WOD 8.29.12

Unload Week

1)3 Position Clean + 1 Power Clean- 1×4@60%, 1×4@65%, 1×4@70%
2)Push Jerk-1×4@60%, 1×4@65%, 1×4@70%
3)Front Squat-1×6@60%, 1×6@65%, 1×6@70%
4)Flat Foot Snatch Pull 3×5

Accessories
1a)Straight Leg DL 3×10 (rest 60 sec)
1b)Situps 3×10 (rest 60 sec)

2) 10x100m Sprint Work:Rest 3:1

Competitor WOD 8.28.12

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BB Gymnastics

1) 5X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec.
2) 5X2 Vertical Clean off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec.

Strength

*The Back Squats are based off of YOUR THREE REP MAX

1) 5X5 Back Squats @ 75% – rest 2 minutes.

DO NOT go up from the number you are supposed to be working off of.

2) 3X5 Front Squats @ 77.5% (3 second pause on the 1st & 5th rep) – rest 90 seconds.

Conditioning

1 minute AMRAP of Jerks @ 225/150#

-then (no break)-

100 Burpees for time.
*Perform 1 Rope Climb @ 15′ EMOM beginning AFTER the first minute.(sub in 15 towel pullups)

Notes: There is a 10 minute cap on this effort.

-then (no break)-

1 minute AMRAP of Jerks @ 225/150#

Score is total number of Jerks and total time for Burpees.

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Competitors WOD 8.27.12

BB Gymnastics

1) 7X3 Hi-Hang Snatch (knee extension only)- medium/heavy but VERY fast, rest 60 sec. DEMO VIDEO

Notes: These are UB reps. If you have to drop the bar then lower the load.

2) 7X3 Hi-Hang Clean (knee extension only) + 1 Jerk – medium/heavy but VERY fast, rest 60 sec. DEMO VIDEO

Notes: Perform 3 Tall Cleans THEN 1 Jerk. These are UB reps. If you have to drop the bar then lower the load.

Strength

1a) 3X8 Weighted Strict Pullups – heavier than last week, rest 60 sec.

Notes: Use a weight that allows for at least 3-4 UB Pullups. These should not be all singles, but a few breaks are acceptable. If the total set takes more than 30 seconds then lower the weight.

1b) 3X8 Shoulder Press – heavier than last week, rest 60 sec.

Conditioning

4 rounds for total reps of:

In 90 seconds Row 250m then with the remaining time perform AMRAP of OHS @ 115/75#.

*Rest 90 seconds after each round (including the final round).

-THEN-

400m Run for time (absolutely all out effort).

Olympic Lifters 8.27.12

Unloading Week

1) 3 Position Snatch + 1 Power Snatch-1×4@60%, 1×4@65%, 1×4@70%
2) Behind Neck Push Press 3×5
3) Back Squat 1×6@60%, 1×6@65%, 1×6@70%
4) Clean Pull 3×5

Accessories
1a) Weighted Hypers 3×10 (rest 60 sec)
1b) GHD Situp 3×15 (rest 60 sec)
1c) 1 Arm DB Row 3×10 each arm (rest 60 sec)

rest 2:00

2) Box Jumps 3×5 as high as possible rest 90 sec btwn

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