Monday 01 JUL 13

Sorry for the last week, but surprise TDY trips out of any service area took me away from the computer.   This week starts a new cycle.  After 10 weeks of heavy squats, along with new PRs, we will start on the first four weeks of a Smolov cycle.  

Mobility:

Link: 10 Min Squatting

BBG: 

7x1 Snatch + 3 Snatch Grip Push Press - Heaviest Possible, rest 60-90

Squats:

Smolov Cycle!

High Bar Back Squat

4x9 @ 70% - Rest at least 2 min between rounds.

CONDITIONING:

Main Site METCON!  

Friday 21 JUN 13

Mobility: 

Link: Hamstring Stiffness

Squat a Day Program:

 High Bar Back Squat:     3@40%

                                         2@55%

                                         1@70%

                                         1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

BBG:

5x2 Hi-Hang Snatch - Heavy, Rest 60

 - Hi-Hang is at hip level.  Only a slight bend in the knee is allowed, no forward movement of the shoulders.

5x2 Hi Hang Clean + 1 Push Jerk - Heavy, Rest 60

 - Hi-Hang is at thigh level.  Only a slight bend in the knee is allowed, no forward movement of the shoulders.

Skill

1a) 3x15 GHD Situps, Rest 60

1b) 3xME Toes to Bar, Rest 60

Conditioning:

Main Site METCON

Thursday 20 JUN 13

Mobility:

Link: Back Pain Fixes

REST DAY!!!

Wednesday 19 JUN 13

Today, due to the "Total" yesterday, we will be taking it easy until picking back up Friday.

Mobility:

Link: Sitting Problems

Skill:

1a) 3x15 GHD Situps, Rest 60
1b) 3xME Toes to Bar, Rest 60

Conditioning

Main Site Metcon!

Monday 17 JUN 13

Mobility:

Link: Torque Hip Mob

Squat a Day Program:

 High Bar Back Squat:     1@95%

     - Based off 1RM High Bar Back Squat.

BBG: 

1) Snatch: 7x1 Snatch + 3 Behind Neck Snatch Grip Push Press - Heavy, Rest 60 seconds

 - This is to be performed by completing a full snatch, then completing the 3 Push Press without dropping bar.

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

 - Do  not heave the bar before dropping underneath.  Will be a lower weight than the Snatch Balance.

2b) 3x3 Snatch First Pulls (Slight Pause at Knee) - Heavier than last week, Rest 60

CONDITIONING:

Main Site METCON!  

Saturday 15 JUN 13

Mobility: 

Link: Elbow Pain in the Front Rack

Squat a Day Program:

 High Bar Back Squat: 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: 

7x2 Front Squats @ 70% - rest 40 sec 

Conditioning:

Main Site Team WOD!!!

Friday 14 JUN 13

Mobility: 

Link: Psoas Extension

Squat a Day Program:

 High Bar Back Squat:     1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

BBG:

7x1 Hi-Hang Snatch - Heavy, Rest 60

 - Hi-Hang is at hip level.  Only a slight bend in the knee is allowed, no forward movement of the shoulders.

7x1 Hi Hang Clean + 1 Push Jerk - Heavy, Rest 60

 - Hi-Hang is at thigh level.  Only a slight bend in the knee is allowed, no forward movement of the shoulders.

Skill

1a) 3x15 GHD Situps, Rest 60

1b) 3x10 Toes to Bar, Rest 60

 - If you don't have Handstand Pushups, work on Handstand Holds.  

Conditioning:

Main Site METCON

Thursday 13 JUN 13

Mobility:

Link: Sumo your Groin

Squat a Day Program:

 High Bar Back Squat:     1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

REST DAY!!!

Wednesday 12 JUN 13

Mobility:

Link: Muscle Stiffness and Athlete Mobility

Squat a Day Program:

 High Bar Back Squat      1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

Strength:

High Bar Back Squat: 

EMOM for 6 Minutes:

2 Reps at 80%

Conditioning:

Main Site METCON

Tuesday 11 JUN 13

Mobility:

Link: Scapular Mobility

Squat a Day Program:

 High Bar Back Squat      1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

BBG: 

1) Clean: 5x2 (Clean + Hang Clean + Split Jerk) - Heavy, Rest 60 seconds

 - This is to be performed by completing a full clean from the floor, then a clean from the hang position (knee) without dropping the bar, then finish with a split jerk.

 - Between the Split Jerk and the second round, make sure you reset your position on both grip and stance before initiating the second round. 

2a) 3x3 Push Press - Heavier than last week, Rest 60

2b) 3x3 Clean First Pull (1 Second Pause at Knee) - Heavier than last week, Rest 60

Conditioning:

Main Site METCON

Monday 10 JUN 13

Mobility:

Link: Hip Sequence Pre Workout

Squat a Day Program:

 High Bar Back Squat:     1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

BBG: 

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

 - This is to be performed by completing a full snatch from the floor, then a snatch from the hang position (knee) without dropping the bar.  Between the Hang Snatch and the second round, make sure you reset your position on both grip and stance before initiating the second round.  

2a) 3x3 Snatch Balance - Heavier than last week, Rest 60

2b) 3x3 Snatch First Pulls (Slight Pause at Knee) - Heavy, Rest 60

CONDITIONING:

Main Site METCON!  

Friday 07 JUN 13

Mobility: 

Link: Calf Smash

Squat a Day Program:

 High Bar Back Squat:     1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

BBG:

4x3 Hang Snatch - Heavy, Rest 60

 - Hang is just above knee.

4x3 Hang Clean + 1 Push Jerk - Heavy, Rest 60

 - Hang is just above knee.

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

Skill

10 min Handstand Pushup work

 - If you don't have Handstand Pushups, work on Handstand Holds.  

Conditioning:

Main Site METCON

Thursday 06 JUN 13

Mobility:

Link: Hamstring

Squat a Day Program:

 High Bar Back Squat:     1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

REST DAY!!!

Wednesday 05 JUN 13

Mobility:

Link: Back Pain

Squat a Day Program:

 High Bar Back Squat      1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

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:

Main Site METCON

Tuesday 04 JUN 13

Mobility:

Link: Clearing Hip Impingement

Squat a Day Program:

 High Bar Back Squat      1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

BBG: 

1) Clean: 7x1 Clean + Hang Clean + Split Jerk - Heavy, Rest 60 seconds

 - This is to be performed by completing a full clean from the floor, then a clean from the hang position (knee) without dropping the bar, then finish with a split jerk.

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

2b) 3x3 Clean First Pull (1 Second Pause at Knee) - Heavy, Rest 60

Conditioning:

Main Site METCON

Monday 03 JUN 13

Mobility:

Link: Calves and Ankles

Squat a Day Program:

 High Bar Back Squat:     1@85%

                                         1@95%

     - Based off 1RM High Bar Back Squat.

BBG: 

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

 - This is to be performed by completing a full snatch from the floor, then a snatch from the hang position (knee) without dropping the bar.

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

2b) 3x3 Snatch Romanian Deadlift (3 Second Pause at Knee) - Heavier than last week, Rest 60

CONDITIONING:

Main Site METCON!