Monday 29JUL13

Monday 29JUL13

This week, there will be no additional work until the end.  This is when we will test out a 1RM BS to see what improvements are made over the 4 week period.  Saying that, if you see a METCON throughout the week that involves heavy squats (volume or weight), then best idea is to steer clear of that and sub in a different movement.  Save the legs for Friday!

Saturday 27 JUL 13

Saturday 27 JUL 13

Squats:

Smolov Cycle!

High Bar Back Squat

10x3 @ 85%+ - Rest at least 2 min between rounds.

If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight.

CONDITIONING:

Main Site METCON!  

Friday 26 JUL 13

Friday 26 JUL 13

Squats:

Smolov Cycle!

High Bar Back Squat

7x5 @ 80%+ - Rest at least 2 min between rounds.

If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight

CONDITIONING:

Main Site METCON!  

Friday 26 JUL 13

Friday 26 JUL 13

Squats:

Smolov Cycle!

High Bar Back Squat

7x5 @ 80%+ - Rest at least 2 min between rounds.

If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight

CONDITIONING:

Main Site METCON!  

Friday 26 JUL 13

Friday 26 JUL 13

Squats:

Smolov Cycle!

High Bar Back Squat

7x5 @ 80%+ - Rest at least 2 min between rounds.

If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight

CONDITIONING:

Main Site METCON!  

Friday 26 JUL 13

Friday 26 JUL 13

Squats:

Smolov Cycle!

High Bar Back Squat

7x5 @ 80%+ - Rest at least 2 min between rounds.

If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight

CONDITIONING:

Main Site METCON!  

Wednesday 24 JUL 13

Wednesday 24 JUL 13

Squats:

Smolov Cycle!

High Bar Back Squat

5x7 @ 75%+ - Rest at least 2 min between rounds.

If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight

CONDITIONING:

Main Site METCON!  

Tuesday 23 JUL 13

Tuesday 23 JUL 13

BBG: 

5X2 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds

CONDITIONING:

Main Site METCON!  

Monday 22 JUL 13

Monday 22 JUL 13

Squats:

Smolov Cycle!

High Bar Back Squat

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

If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight

CONDITIONING:

Main Site METCON!  

Saturday 20 JUL 13

Saturday 20 JUL 13

Squats:

Smolov Cycle!

High Bar Back Squat

10x3 @ 85% - Rest at least 2 min between rounds.

If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight.

CONDITIONING:

Main Site METCON!  

Friday 19 JUL 13

Friday 19 JUL 13

Squats:

Smolov Cycle!

High Bar Back Squat

7x5 @ 80% - Rest at least 2 min between rounds.

If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight

CONDITIONING:

Main Site METCON!  

Wednesday 17 JUL 13

Wednesday 17 JUL 13

Squats:

Smolov Cycle!

High Bar Back Squat

5x7 @ 75% - Rest at least 2 min between rounds.

If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight

BBG: 

12 Min to establish a 1RM Power Snatch

12 Min to establish a 1RM Power Clean and Jerk

CONDITIONING:

Main Site METCON!  

Tuesday 16 JUL 13

Tuesday 16 JUL 13

BBG: 

7X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds

CONDITIONING:

Main Site METCON!  

Monday 15 JUL 13

Monday 15 JUL 13

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.

If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, then do not add weight

CONDITIONING:

Main Site METCON!  

Saturday 13 JUL 13

Saturday 13 JUL 13

Mobility:

Link: Load Order Error Deadlift

Squats:

Smolov Cycle!

High Bar Back Squat

10x3 @ 85% - Rest at least 2 min between rounds.

CONDITIONING:

Main Site METCON!  

Friday 12 JUL 13

Friday 12 JUL 13

Mobility:

Link: Going around the ankle

Squats:

Smolov Cycle!

High Bar Back Squat

7x5 @ 80% - Rest at least 2 min between rounds.

CONDITIONING:

Main Site METCON!  

Wednesday 10 JUL 13

Wednesday 10 JUL 13

Mobility:

Link: IT Band and Flexor Wad

BBG: 

12 Min to establish a 1RM Snatch

12 Min to establish a 1RM Clean and Jerk

Squats:

Smolov Cycle!

High Bar Back Squat

5x7 @ 75% - Rest at least 2 min between rounds.

CONDITIONING:

Main Site METCON!  

Tuesday 09 JUL 13

Tuesday 09 JUL 13

Mobility:

Link: Clean and Jerk Prep - Upper Body

BBG: 

5x1 3 Position Clean (Hi hang, Hang, Floor) + 1 Jerk - Hvy Poss, Rest 60-90

CONDITIONING:

Main Site METCON!  

Startover

Monday 08 JUL 13

So, due to the holiday break, we'll try this Smolov over one more time.  

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!  

Wednesday 03 JUL 13

Wednesday 03 JUL 13

Mobility:

Link: IT Band and Flexor Wad

BBG: 

12 Min to establish a 1RM Snatch

12 Min to establish a 1RM Clean and Jerk

Squats:

Smolov Cycle!

High Bar Back Squat

5x7 @ 75% - Rest at least 2 min between rounds.

CONDITIONING:

Main Site METCON!  

Tuesday 02 JUL 13

Tuesday 02 JUL 13

Mobility:

Link: Clean and Jerk Prep - Upper Body

BBG: 

5x1 3 Position Clean (Hi hang, Hang, Floor) + 1 Jerk - Hvy Poss, Rest 60-90

CONDITIONING:

Main Site METCON!