Strength
1.) Find a 3rm Front Squat.
Power
2.) Build up to a 3rm Power Snatch in 15 minutes.
Metabolic Conditioning and Fitness
15-12-9-6
Push Press(135,95)
Russian K.B. Swings(70,55)
Accessory: 50 Glute Ham Raises
Tuesday 12/29/15
Strength
1.) Pull Ups(Strict)
10-9-8-7-6-5-4-3-2-1
2.) Pull Ups(Efficiency)
1 set of Max Effort
Met Con and Fitness
14 Minute Amrap
5 Power Cleans(135,95)
10 Toes To Bar
5 Hand Stand Push Ups
Accessory: 50 GHD Sit Ups
Strength
1.) Squat- 1x3@90% 3rm, 1x3@95% 3rm, 1x3+@100% 3rm.
Every 2 Minutes for 15 minutes
20 Walking Lunges(95,65)
20 Wall Balls(20,14)
Accessory- 50 Back Extensions.
Tuesday 12/22/15
Strength
1.) Medium Grip Bench Press- 5x5 Moderate to heavy Load. See if you can beat your old 5rm tempo from start of cycle.
2.) Over Head Strict Press- 3x8.
Metabolic Conditioning and Muscular endurance
Buy In: 35 Strict Dips(9 months experience or more)
rest :60 seconds. then complete the following
10-1 Ladder
Power Cleans(155,115)
1-17 Ladder by twos(1-3-5-7-9-11-13-15-17)
Push Ups
Cash Out: 50 Wall Balls(20,14)
*Your pressers are going to be smoked. Stay focused on moving well.
Advanced(9 months exp plus)- Dumbbell tricep extensions- 4x10
Monday 12/21/15
Strength
1.) Deadlift- Build up to a 3RM in 20 Minutes.
Volume and Hypertrophy
Pull Ups- 12,12,10,8,6.(Superset)
Barbell Shrugs- 8,8,8,8,8.(Superset)(Heavy as Possible)
Metabolic Conditioning
25-20-15
Kettle Bell Swings(55,35)
Burpees
10 Minute Cap.
Below is a video of one of my favorite lifters, Clarence. Hes only been on the radar for about 5 years but has made insane pushes on his strength which has equated to him being one of the top ranked Olympic Lifters in the world at 94kg. Here is a 728# Clean Grip Deadlift, no belt. This alone also puts him as a very competitive powerlifter as well.
Thursday 12/17/15
Strength
1.) Bench Press- 2x3, 2x2, 1x1. :90 Rest. Tempo @1,3,x,0.
Metabolic Conditioning and Volume
5 rounds of:
Row 500m (all out effort)
7 Power Clean & Push Jerks 155/105#
8 Strict Dips
Rest 1:1
Accessory- 3x8-10 Dumbbell Lateral Raises.
Strength
1.) Wide Grip Pull Ups- 4x10(Consecutive. Do not break up).
2.) Chin Ups- 2x10(Consecutive)
Every minute on the minute for 17 minutes. Form over speed.
10 Pendlay Rows
15 Ab Mat Sit Ups
10 Goblet Squats(55,35)
Accessory: Barbell Curls- 20,15,10,10.
Tuesday 12-15-15
Metabolic Conditioning
Diane
21-15-9 reps for time of:
225-lb. deadlifts
Handstand push-ups
Accessory:
Superset of
a.)Push Ups- 3xME
b.)Banded Tricep Extensions-20-15-10-10.
Monday 12-14-15
Power
1.) 3 Position Snatch from hip, top of knee, floor. Build up to a max. Finish on a make no matter what.
Strength
1.) Back Squat- Build up to a 3rm. -5% for 3.
Metabolic Conditioning
3 Rounds
10 Over Head Squat(95,65)
10 Sumo Deadlift High Pull(95,65)
Friday 12/11/15
Power
1.) 18 Minutes to build up to a 3rm Power Snatch.
Metabolic Conditioning
Wod 1. Complete as many rounds as possible in 10 minutes of:
20 box jumps, 24,20
10 handstand push-ups
Rest 3 minutes after Wod 1 and complete as many reps as possible in 4 minutes of:
Wod 2:
1 Burpee 2 Pull Ups. RX- Pull ups are consecutive. Scaled- can be broken between jumps.