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Clean & Jerk Complex and a quick sprint

Friday 01.08.14 Strength Power Clean + Hang Clean + 2 Jerks (Push or Split) Conditioning For time 500m Row 25 Pullups 50 Situps 25 Pushups 50 Double Unders Post loads, times and training notes to comments

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The Day after Karen

Thursday 31.7.14 A: 15 mins to establish heavy snatch triple – can reset after each rep (just make sure you’re back on the bar within 5 sec) We snatch all the time but it’s been a while since we hit power snatches. Today I’d really like you to focus on achieving full lockout in the […]

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Karen

Wednesday 30.7.14 A: 10 mins to establish a ME box jump (height) B: ‘Karen’ 150 walls for time. Post box jump results (height) and times (or reps completed) to comments. Compare to 17.8.13 - yep it’s really been that long…

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OHS Max, then 8 min to climb the ladder

Tuesday 29.07.14 Strength  1RM Over head Squat Conditioning 8 min to climb the ladder 2 Cleans 60/40 2 Lateral Bar Burpees 200m run 4 Cleans 4 Burpees 200m run 6 Cleans 6 Burpees …and so on Post loads, rounds and training notes to comments  

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pause snatch, ME ring dips and partner WOD

28.7.14 A: pause snatch – 20 mins to establish a max pause snatch (3 sec pause at knee) B: 3x ME strict ring dips (scale: push-ups)’ C: Partner workout 12 min AMRAP (P1 goes while P2 rests and then vice versa): 10 wall ball 10 sit-ups 10 box jumps @ 24/20″; then 3 min AMRAP: […]

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Saturday Races

Saturday 26.07.2014 In teams of 4 (mixed preferable) Race 1 4 min cap – 1 person working at a time – no more than 10 consecutive reps – everyone has to participate 100 thrusters @ 25kg – bar cannot touch the ground (penalty: 20 burpees) ————- Race 2 & 3 5 min cap – 1 person […]

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Hang Snatch Max and some fast reps

Friday 25.07.14 Strength 1RM Hang Snatch EMOTM for 5 mins – 1 Hang Snatch @ 90% of above Conditioning 2 rounds for max reps 1 min Air Squats 1 min Pushups 1 min Wall Ball 10/6 1 min KB Swings 24/16 1 min Burpees Rest 1 min between rounds Post loads, reps and training notes […]

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The [Real] Bear Complex

Thursday 24.7.14 The [Real] Bear complex: power clean front squat push-press (over to the back) back squat push-press – back to the front, then to the ground – touch n go into the next rep -> complete 7 reps for a set. or squat clean to thruster (cluster) back squat to thruster (buster) – touch n […]

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power clean triple, 3×3 back squat and 21-15-9…

23.7.14 A: 10 mins to work up to a heavy TnG power clean triple B: 3×3 back squat – maintain load across sets but these should be ridiculously heavy. warm up across 4-5 sets and then rest 90 sec – 2 minutes between working sets. C: 21-15-9 (5 min cap): bumper plate burpees sit-ups Post […]

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Press, Push Press, Push Jerk Max

Tuesday 22.07.14 Strength 8 mins to find max Press 8 mins to find max Push Press 8 mins to find max Push Jerk Conditioning 12 min AMRAP – Alternate rounds 5 HSPU 10 OH Kb Swings 24/16 15 Double unders then 3 mins AMRAP – One person hangs other person jumping squats Flexed Arm Hang […]

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