Saturday 01 JUN 13

Mobility: 

Link: Better Rowing

Squat a Day Program:

 High Bar Back Squat: 1@75%

                                     1@85%

                                     1@95%

     - Based off 1RM High Bar Back Squat.

BBG: 

1) 15 min to establish a 1RM Snatch

2) 15 min to establish a 1RM Clean and Jerk

Strength: 

5x3 Pause Front Squats - Heavy, rest 90 sec 

 - These squats are to be performed by lowering to the bottom, pause for three seconds, then rise to full standing.  

Conditioning:

Main Site Team WOD!!!

Friday 31 MAY 13

Mobility: 

Link: Couch Stretch

Squat a Day Program:

 High Bar Back Squat:     1@75%

                                         1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

BBG:

5x2 Hang Snatch - Heavy, Rest 60

 - Hang is just above knee.

5x2 Hang Clean + 1 Push Jerk

 - Hang is just above knee.

 - Do two hang cleans first, then the 1 Push Jerk afterwards

Skill

10 min Triple/Double Under work

 - If you don't have Double Unders, work on them.  If you can string together more than 50, start to work on Triple Unders

Conditioning:

Main Site METCON

Wednesday 29 MAY 13

Mobility:

Link: Hip Impingement

Squat a Day Program:

 High Bar Back Squat      1@75%

                                         1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

BBG: 

1) 5x2 3 Stop Clean Pull + Hang Clean + 1 Jerk - Heavy, Rest 60 seconds

- This is to be performed by stopping the pull at three positions.  First at two inches above the ground.  Second is right above the knees.  Third at Hips.  

- These are not Touch and Go, complete the first rep, drop the bar and reset for second rep.

2a) 3x3 Behind the Neck Jerk - Heavier than last week, Rest 60

2b) 3x3 Clean Romanian Deadlift (top of knee) - Heavier than last week, Rest 60 

Conditioning:

Main Site METCON

Tuesday 28 MAY 13

Hope you enjoyed Memorial Day!  Time to get back to work!

Mobility:

Link: T Spine Prep

Squat a Day Program:

 High Bar Back Squat:     1@75%

                                         1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

BBG: 

1) Snatch: 5x2 Three Stop Snatch Pull + Hang Snatch - Heavy, Rest 60 seconds

 - This is to be performed by stopping the pull at three positions.  First at two inches above the ground.  Second is right above the knees.  Third at Hips.  Watch Video for example.

 - These are not Touch and Go, complete the first rep, drop the bar and reset for second rep.

Link: Three Stop Snatch Pull + Hang Snatch 

2a) 3x3 Behind the Neck Snatch Grip Push Press - Heavier than last week, Rest 60

2b) 3x4 Snatch First Pull (Short Pause at Knee) - Heavier than last week, Rest 60

CONDITIONING:

Main Site METCON!  

Saturday 25 MAY 13

Mobility: 

Link: Ankles or Hips?

Squat a Day Program:

 High Bar Back Squat: 1@75%

                                     1@85%

                                     1@95%

     - Based off 1RM High Bar Back Squat.

BBG: 

1) 20 min to establish a 1RM Snatch

2) 20 min to establish a 1RM Clean and Jerk

Strength: 

5x3 1&1/4 Front Squats - Heavy, rest 90 sec 

 - These squats are to be performed by lowering to the bottom, rise a quarter of the way, lower to bottom, then rise to full standing.  

Conditioning:

3 rounds for time of:

 Row 20 Calories

 15 Burpees

 8 TTB

Friday 24 MAY 13

Mobility: 

Link: 

Squat a Day Program:

 High Bar Back Squat:     1@75%

                                         1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

BBG:

7x1 Hang Snatch - Heavy, Rest 60

 - Hang is just above knee.

7x1 Hang Clean + 1 Push Jerk

 - Hang is just above knee.

Skill

10 min Triple/Double Under work

 - If you don't have Double Unders, work on them.  If you can string together more than 50, start to work on Triple Unders

Conditioning:

Main Site METCON

Thursday 23 MAY 13

Mobility:

Link: Shoulder Work

Squat a Day Program:

 High Bar Back Squat:     1@75%

                                         1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

REST DAY!!!

Rest or makeup from anything missed over the past three days.  Since the gym may be closed over the whole weekend, the main site "METCON" may be good to do today before taking a Memorial Weekend break!

Wednesday 22 MAY 13

Well, I'm finally back from MS, so there shouldn't be a lag in programming for now.  For this weekend, I will be at regionals with many of the other coaches.  If the gym is closed, there are other gyms on post to go to if able, but not sure about hours due to Memorial Day Weekend.  

Mobility:

Link: Posterior Chain ROM

Squat a Day Program:

 High Bar Back Squat      1@75%

                                         1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

BBG: 

1) 7x1 3 Stop Clean Pull + Hang Clean + 1 Jerk - Heavy, Rest 60 seconds

- This is to be performed by stopping the pull at three positions.  First at two inches above the ground.  Second is right above the knees.  Third at Hips.  Watch Video for example.

Link: 3 Stop Clean Pull + Hang Clean

2a) 3x3 Behind the Neck Jerk - Heavy, Rest 60

2b) 3x3 Clean Romanian Deadlift (top of knee) - Heavy, Rest 60 

Conditioning:

Main Site METCON

Monday 20 MAY 13

Still training at wonderful Mississippi for another couple of days!  Sorry for missing last Saturday.  Hope everyone had a great time with Murph!  

This week, the 2 rep round of the Squat a Day Program is now off the scheme.  See below...  

Mobility:

Link: Position and Stability

Squat a Day Program:

 High Bar Back Squat:     1@75%

                                         1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

BBG: 

1) Snatch: 7x1 Three Stop Snatch Pull + Hang Snatch - Heavy, Rest 60 seconds

 - This is to be performed by stopping the pull at three positions.  First at two inches above the ground.  Second is right above the knees.  Third at Hips.  Watch Video for example.

Link: Three Stop Snatch Pull + Hang Snatch 

2a) 3x3 Behind the Neck Snatch Grip Push Press - Heavy, Rest 60

2b) 3x4 Snatch First Pull (Short Pause at Knee) - Heavy, Rest 60

CONDITIONING:

Main Site METCON!  

Friday 17 MAY 13

Sorry for no post yesterday.  Having a hard time finding internet service in MS!

Mobility: 

Link: Low Back Mobility

Squat a Day Program:

 High Bar Back Squat:     2@60%

                                         1@75%

                                         1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

BBG:

5x3 Hi Hang Snatch - Heavy, Rest 60

 - Hi hang is with slight dip (bend at knees only)

Link: High Hang Snatch

- In the video, he does two versions, we will be doing the second (no bend at hips)

5x3 Hi Hang Clean + 1 Push Jerk

 - Hi hang is with slight dip (bend at knees only)

Link: High Hang Clean

 - In the video, he does two versions, we will be doing the second (no bend at hips)

Skill

10 min Handstand Work

 - If you can't acquire a freestanding handstand, do a handstand against the wall.  If you can handstand with proficiency, try a "nose and toes" handstand where you walk up the wall, and position to where only the nose and toes are touching the wall, not the chest or belly.  

Conditioning:

Main Site METCON

Wednesday 15 MAY 13

Mobility:

Link: Front Rack Wrist Mob

Squat a Day Program:

 High Bar Back Squat:     2@60%

                                         1@75%

                                         1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

BBG: 

1) 5x2 2 Position Clean + 1 Jerk - Heavy, Rest 60 seconds

 - This is to be performed by completing 1xClean from floor, then without dropping the bar, 1x Hang Clean (knees).  This is all followed by a Split Jerk

2a) 3x3 Push Press - Heavy, Rest 60

2b) 3x3 Clean Lift Off (top of knee) - Heavy, Rest 60 

Conditioning:

Main Site METCON

Tuesday 14 MAY 13

Mobility: 

Link: Case Study: Tight Ankles = Bad Squatting

Squat a Day Program:

 High Bar Back Squat:     2@60%

                                         1@75%

                                         1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

Skill:

1a) 3x20 UB GHD Situps, Rest 60

1b) 3xME UB T2B, Rest 60

Strength:

High Bar Back Squat:

   Every 30 seconds for 4 min (9 reps)

      1 Rep @ 85%

  - Rest 2 Min

    Every 60 seconds for 4 min (5 reps)

      1 Rep @ 90%

Conditioning:

Main Site METCON

Monday 13 MAY 13


Mobility:

Link: Knee Pain Case Study

Squat a Day Program:

 High Bar Back Squat:     2@60%

                                         1@75%

                                         1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

BBG: 

1) Snatch: 5x2 2 Position Snatch - Heavy, Rest 60 seconds

 - This is to be performed by completing 1xSnatch from floor, then without dropping the bar, 1x Hang Snatch (knees). 

2a) 3x3 Drop Snatch - Heavy, Rest 60

 

Link: Drop Snatch

 - Start with feet in the pull position, drop into the squat position.  No dip prior to movement.

2b) 3x3 Snatch Romanian Deadlift (3 sec pause at knee) - Heavy, Rest 60

CONDITIONING:

Main Site METCON!  

Saturday 04 MAY 13

Tomorrow, the box have a foundations class from 0800-1000 with a workout right at 1000-1030.  I will be there to aid with foundations as well as do my own work.  Not sure how long I will be there, so come on by and have some fun.   

Squat a Day Program:

 High Bar Back Squat: 2@60%

                                     1@75%

                                     1@85%

                                     1@95%

     - Based off 1RM High Bar Back Squat.

BBG: 

1) 3 attempts to establish a 1RM Snatch

2) 3 attempts to establish a 1RM Clean and Jerk

 - These movements involve a warmup prior to executing the three attempts.  The first should be a weight you know you can get, but still near the 1RM.  the second should attempt to hit your 1RM again, the third should be a PR.  

Strength: 

5x3 Pause Front Squats - Heavy, rest 90 sec 

 - These squats are to be performed by lowering to the bottom, pause for three seconds, then rise to full standing. 

 - Maintain as vertical back as possible.  The point of this movement is to maintain the bottom position without compromising the back, which means maintaining tension in the hips/back.  Be perfect for every rep.  The goal is for as much weight as possible but still maintaining perfect reps.  

Conditioning:

Unless another workout comes out after foundations, do the following:

For time: 

 50 Wallballs 20/14

 50 C2B Pullups

 50 Pistols (alternating)

 50 KB Snatches (alternating) 1.5/1.0

Friday 10 MAY 13

I'll start today with an article on Olympic Lifts... pretty much a once over for most topics:

Link: Truth about Olympic Lifts

Mobility: 

Link: Spinal Loading Error

Squat a Day Program:

 High Bar Back Squat:     2@60%

                                         1@75%

                                         1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

BBG:

7x2 Hi Hang Snatch - Heavy, Rest 60

 - Hi hang is with slight dip (bend at knees only)

Link: High Hang Snatch

- In the video, he does two versions, we will be doing the second (no bend at hips)

7x2 Hi Hang Clean + 1 Push Jerk

 - Hi hang is with slight dip (bend at knees only)

Link: High Hang Clean

 - In the video, he does two versions, we will be doing the second (no bend at hips)

Skill

10 min Handstand Work

 - If you can't acquire a freestanding handstand, do a handstand against the wall.  If you can handstand with proficiency, try a "nose and toes" handstand where you walk up the wall, and position to where only the nose and toes are touching the wall, not the chest or belly.  

Conditioning:

Main Site METCON