5 Day Split Week 9 Day 3

1)1 Pwr snatch + Hang Snatch 5×1+1 Heaviest Possible

2)Power Clean + Power Jerk 5×1+1 Heavy but not Maximal

3)Front Squat 1-3 sets to findĀ  3 RM

4)Front Squat 4×3 90% 3 RM

5A)Jerk Balance 3×6 Heavy But Perfect

5B)Weighted Pullups 5×5 Heaviest Possible

6) Any Abs x50

7) Any Posterior Core x50

 

5 day Split Week 9 Day 2

1)Power Clean+Hang Clean+Jerk 5-7×1+1+1 Heaviest Possible

2)Clean Pull 3×5 95%

4)Snatch Grip Press 5×5 Heaviest Possible

5)Straight Leg DL 4×6 Heaviest Possible

6)Hypers w/ pause 3×12 Heaviest Possible

7)T2B(Strict) 3xFailure

 

3 day Split week 9 day 1

Snatch 4×2@ 70,75,80,80%

Hang Pwr Clean 4×2@ 70,75,80,80%

Back Squat 10×2@ 93%

3 Stop Snatch DL+ Snatch Pull 5×1+1 @100

Weighted Pull-ups 5×5 heaviest Possible

Banded GM 5×10-15

GHD Tempo Sit-up 4×12 3-0-3tempo heaviest possible

 

Competitor WOD 7.31.13 AndroGel Week 4 Day 3

Skill:
1) Muscle Up 10 min 3 rep EMOM

Thickening
1) Clean DL + Clean + Power Jerk 5-7×1+1+1(heaviest possible)1+1+1-1+1+1-1+1+1-1+1+1-1+1+1-1+1+1-1+1+1
2)Jerk 7×1&90%

Strength
1) Front Squat 1-3 sets to find your 7RM
2) Front Squat 4×7@90% 7RM
(I hate shitty squats! Be smart, lower the weight if you deviate from perfect at all!)
3) Weighted Ring Dip 5×5 (heaviest possible)

Mixed Modal

3-5 rounds
Jump Through Tire Flip x10 (yeah the fucking big one!)
Rest 2:1

Post Work
Heavy Shrugs 5×10-15 (any method)
SL DL on 12″ box 5×10
Weighted Sit-up 5×10

Post Work

Competitor WOD 7.30.13 AndroGel Week 4 Day 2

Skill
15 Min Front Lever Practice Click Here For Guide
Every Time you come off the rings perform 1 Pistol Each Leg & 3 Jump Tucks

Thickening
1) Hang Power Clean: 5-7×3, 3-3-3-3-3-3-3 use 5-7 sets of 3 to find what your 3RM Hang power clean is. In this movement you cannot wear straps and the weight cannot go to the floor. you must re-grip and perform 3 consecutive hang power cleans.

Strength
1) Clean DL 5X5@90%
2) Push Press 1-3 sets to find 3RM
3) Push Press 4×3@90% 3RM
All of these P.Press should be from the Shoulder not from blocks

Mixed Modal
5 Rounds of
DBL 1 Arm KB Swing(Russian) x25@1.5Pood/1Pood
Yoke Walk Max Distance in 1:00 @125% 1RM Back Squat

Post Work
TYI’s 3×12
GHD Raises 3-5×10
Dragon Flags 3-5×10 tempo 5-0-5

5 Day Split Week 9 Day 1

Warm Up ABC’s

1)Banded Snatch Balance 5-7×1 1 RM

2)Snatch From Blocks 5-7×1 1RM

3)Back Squat 1-3 x3 3RM

4)Back Squat 5,4,3,2,1,1,2,3,4,5 80%f 3RM

5)Press 1-3 x5 3 RM

5)Press 4×5 90% of 3RM

5a)GHD Sit-up 3×12 NA

5b)Banded Reverse Hyper 3×12 Heaviest Possible