Performance

A.
Three sets of:
Deadlift x 4-5 reps
Immediately followed by:
Kettlebell Swings x 10-15 reps
(choose a heavy weight with which you can still maintain an explosive swing)
Rest 3 minutes

Oly. Clean & jerk. 5 sets: 1 clean, 1 clean and jerk. 155, 175, 195, 215(f) then ran out of time.

B.
Three sets for times of:
500 Meter Row
135/95 lbs Thrusters x 5 reps
Burpees x 10 reps

Rest 3 minutes

3:31, 3:29, 3:40

Performance

A.
5 sets of:
Back Squat x 2-3 reps
Rest 3 minutes

3's - 135, 225, 235, 245, 255

B.
In teams of two, partners alternate to complete 4 sets each of:
Wall Ball Shots x 15 reps (20/12 lbs to 10′)
Toes to Bar x 10 reps
Burpee Box Jump-Overs x 5 reps (24″/20″ w/2012 Regionals Standard)

12:20 with new Brian.

Performance and fitness

In teams of two, complete four sets of:
Row 1000 Meters
300 Meter Farmers Walk

27:00ish with Sergio.

Performance

A.
Four sets of:
Turkish Get-Ups x 2 reps
Rest 60 seconds
Kettlebell Swings x 25 reps
Rest 60 seconds

Oly. Snatches.

B.
Three rounds for time of:  8:03
Power Clean x 10 reps (135/95 lbs)
Hand-release Push-Ups x 20 reps  push-ups got me
Double-Unders x 30 reps

Performance

A.
Three sets of:
Bulgarian Split Squats x 4-6 reps each leg @ 30X1  6's 20kg kettlebells. 24kg next time.Rest 90 secondsRing Dips x Max Reps  7, 6, 6, 5
Rest 90 seconds

B.
Four rounds for time of:  13:00ish
185/125 lbs Front Squats x 5 reps
Pull-Ups x 10 reps
300 Meter Run
*Barbells taken from the ground

Performance

A.
Four sets of:
Push Press x 4-5 reps  135x4, 145x4, 155x4, 175x3
Rest 2 minutes
Clean Pulls x 3 reps  60, 80, 90, 110
(perform these with PERFECT mechanics on first pull – chest up, weight balanced over mid-foot, then accelerate through the middle)
Rest 2 minutes

B.
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes

38, 34, 31, 29, 30

Good one! Didn't go into it in the best shape. A lot of bad eating over the weekend.

Performance

A.
In 15 minutes, build to today’s 1-RM Clean and Jerk

102kg! PR!

B.
“The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:  19+3
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

4/19/2012 did the same workout. Clean and Jerk was 145 and got 14+1 on The Chief.

Performance and fitness

Four sets for max reps against a 4-minute running clock, complete:
Row 500 Meters
Double-Unders x Max Reps
Rest 4 minutes between sets

126, 130, 103, 110. Better than last time!

Performance

A.
Four sets of:
Back Squat x 4-6 reps
Rest 3 minutes

Oly instead. Snatches. 5x40, 3x50, 3x55, 2x60, 1x65, 1x70

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
100 Meter Run

12+9 with Serge.

Performance

A.
Four sets of:
Shoulder Press x 5 reps
Rest 90 seconds
Toes to Bar x 10 reps
(try to establish good rhythm)
Rest 90 seconds

Oly. 2 power cleans, push-press, split-jerk. 135, 155, 175, 195 (didn't get the push-press though)

B.
“Fran”  6:58
Rounds of 21, 15, and 9 reps of:
95/65 lbs Thrusters
Pull-Ups

:32 better than April 2012. Couldn't even do Rx pull-ups then so a good improvement.

Performance and fitness

Four sets of:
In five minutes, row 500 meters, and then complete as many rounds and reps as possible of the following couplet:
10 Kettlebell Swings (24/16 kg)
10 Push-Ups
Rest exactly 5 minutes between sets.

15+14. Nice one! 32kg.

Performance

A.
Three sets of:
Front Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 2 minutes
Weighted Pull-Up x 2-3 reps
(try to exceed weight from 4/3/12)
Rest 2 minutes

Front squat workout with Cody. 33X1 for 3 reps. 135, 155, 185, 195. All felt pretty good. Second part was front squatting out of the hole with the bar on squatter arms. Only got one set of 3 in at 185. Pretty cool

B.
Three rounds for time of:  15:13
135/95 lbs Thrusters x 10 reps  Went down to 115 for rounds 2 and 3.
Burpee Pull-Ups x 10 reps
300 Meter Run

Performance

A.
Push Press
*Set 1 – 3 reps  115
*Set 2 – 2 reps  135
*Set 3 – 2 reps  155
*Set 4 – 1 rep  175
*Set 5 – 1 rep  195 (fail. felt really good up until though)
*Set 6 – 1 rep
Rest 2 minutes between sets and use that time to prep for the conditioning workout

B.
Three rounds for time of:  10:02
275/185 lbs Deadlift x 10 reps
Ring Dips x 15 reps
Double-Unders x 30 reps

Performance

A.
Five sets of:
Hang Snatch x 3 reps
Rest 2-3 minutes

40, 50, 55, 60, 64

B.
Every minute, on the minute, for 10 minutes, complete:  6
135/95 lb Power Snatch x 3
Toes to Bar x 6 reps
Box Jumps x 9 reps

Went down to 115 on set three. Fingernail was bleeding after set 1. Had to stop and fix. Weird.

Fitness

A.
Three sets of:
Goblet Squats x 8-10 reps @ 3111
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds

32kb bell

B.
Four sets of 3-minute sprints of:  11+3
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next round. Score total number of rounds completed.

Performance

A.
Four sets of:
Deadlift x 4-6 reps @ 3111  185x6, 225x6, 255x5, 275x4
(open palms at bottom)
Rest 20 seconds
Handstand Push-Ups x Max Reps  All 5's. Worked on kipping.
Rest 3 minutes

B.
Three sets for max reps of:  143
45 seconds of Kettlebell Swings (32/24 kg)
15 seconds Rest
45 seconds of Burpees
15 seconds Rest
45 seconds of Push Press (95/65 lbs)
15 seconds or Rest

Why so hot!

Performance

A.
Shoulder Press @ 20X1 tempo
Rest 3 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
For the shoulder press, perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

Oly.

B.
Two rounds for time of:  10:24
500 Meter Row
Barbell Thrusters x 25 reps
Pull-Ups x 15 reps

So hot!

Performance

A.
Six sets of:
Hang Clean + Clean
Rest 2 minutes
(athlete will execute one clean from the hang position, and then one from the floor)

60, 70, 80, 85, 90 (only had time for 5 sets)

B.
Three rounds for time of:  16:15
Man-Makers x 10 reps
300 Meter Run

Eesh, so hot!

Performance

A.
Three sets of:
Back Squat x 8-10 reps @ 3011  10x165, 10x185, 10x215
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps  3x35 all three
Rest 2 minutes

B.
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:  13
Wall Ball x 10 reps (20/12 lbs)
Pull-Ups x 10 reps
Hand-Release Push-Ups x 10 reps

With Brian. 7 for me. Soooo hot today!