Wednesday 091014

Skill

Handstand Practice

Strength and Conditioning

For Time

  • 1 mile Run
  • 30 DB Snatch (Alt)
  • 10 HR Pushups
  • 20 DB Snatch (Alt)
  • 20 HR Pushups
  • 10 DB Snatch (Alt)
  • 30 HR Pushups
  • 100 Doubles

**17 min Cap

Competitor’s Guidance

  • Pre-Work: C+J Heavy Single, 5 x 1 @ 75%, Snatch Heavy Single, 5 x 1 @ 75%, Pausing Back Squat 3 x 3
  • MetCon: 70/45

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Tuesday 090914

Skillz

Proprioceptive Neuromuscular Facilitation

Strength and Conditioning

A. Barbell

  • High Hang Snatch 3 x 4
  • Mid Hang Snatch 10 x 1 @ 70%

B. MetCon

Every 3 min x 5 Sets

  • 10 Power Clean and Push Jerk @ 70%
  • 10 Burpees AFAP

Competitor’s Guidance

3 Sets w/ 2 min Rest

  • Row 400m
  • 10 Strict Supinated Pullups

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Monday 090814

Skill

Kipping Practice

Strength and Conditioning

A. Barbell

  • Est Heavy Clean and Jerk, then 5 x 1 @ 75%

B. MetCon

For Time:

  • Road Run
  • 45 Thrusters (Light)
  • 30 Pullups

Competitor’s Guidance

  • Pre-Work: Build to a heavy Snatch then 5 x 1 @ 75%, Then hit heavy FS 5 x 5 with a 4 sec down and 1 sec hold.
  • B. 65/45
  • Post-Work: 20 Rope Climbs for Technique

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Saturday 080714

Skill

Handstand Practice

Strength and Conditioning

w/ A Partner

  • Parter A: 60 Deadlifts while Partner B holds Med Ball overhead
  • Partner B: 60 Wallballs while Partner A holds Barbell at the top of a DL
  • 1 mile Run (at the same time)
  • Partner A: 60 Wallballs while Partner B holds Barbell at the top of a DL
  • Partner B: 60 Deadlifts while Partner A holds Med Ball overhead


FireBreathers Throwdown

  • Snatch Heavy Single, then 70% of that for 3 x 2
  • Clean Heavy Single, then 70% of that for 3 x 2
  • Front Squat Heavy Single
  • 2012 Regionals Event 6 (See Vid)

https://www.youtube.com/watch?v=1sMEQRUUVSs

Friday 080514

Skill

Front Rack Mobility

Strength and Conditioning

A. Barbell Complex

  • Clean + Mid Hang Clean + High Hang Clean + 2 Front Squats
  • 5 Sets, 2 min Rest
  • Build to a Heavy Heavy Load

B. 3 Sets

  • 5 High Box Jumps
  • 15 Pull-ups
  • :30 Rest

C. 3 Sets

  • :45 Max Toes To Bar
  • :45 Max Super Burpees over Box
  • :45 Max Ball Slams

:15 Transitions between each movement

Competitor’s Guidance

  • Pre-Work: Mid Hang Snatch 5 x 1 @ 70%, Snatch Balance 5 x 2 @ 70% of Sn 
  • B. 40/30”, Chest to Bar
  • C. 40/25#, 20”
  • Post-Work: 200 Doubles in as few sets as possible

United Barbell Weightlifting Meet

Wednesday 090314

Skill

High Hang Snatch (super light)

Strength and Conditioning

A. Barbell

  • Power Clean and Push Jerk-Heavy Singles, Heavy but Crisp (10 min)

B. 3 Sets

  • 5 High Box Jumps (10 Moderate)
  • 20 KB Swings (Am)
  • Rest :30

C. 15-12-9

  • High Hang Snatch
  • Ring Rows (Elevate Feet if Nec.)

Competitor’s Guidance

  • Pre-Work: High Hang Snatch 3 x 4, Mid Hang Snatch 5 x 2
  • B. 40/30”, 70/53
  • C. 115/75
  • Post-Work: Practice Rope Climbing

 

 

Saturday 083014

Skill

Squatting heavy without arching the lumbar

Strength and Conditioning

A. Build to a 1RM Back Squat in no more than 4 attempts

B. For Time w/ a partner

3 Rounds Each of:

  • 10 DB Snatch/Arm
  • 10 Burpees

3 Rounds Each of:

  • 10 Deadlift (55-65%)
  • 5 Wall Walks

100 Box Jumps Total

FireBreathers Throwdown

A. Est 1RM Back Squat

B. 12 Min to Build to a Heavy Snatch

C. 12 Min to Build to a Heavy Clean and Jerk

D. MetCon from Above

  • Heavy Heavy DBs
  • 275/185 Deadlift
  • Somersault out of the 5th wall walk
  • 30/24” Box

Screen Shot 2014-08-28 at 7.00.09 PM

 

 

 

 

Friday 082914

Skill

Turkish Getups

Strength and Conditioning

A. 4 Sets for Technique

  • 25 Hollow Raises/Rocks
  • 15 Arch Raises/Rocks
  • 2 Turkish Getup each Arm

B. 5 Sets AFAP

  • 10 Hang Power Cleans @ 60-70%
  • 20 Lateral Jumps over Bar, (Over and Back is 2)
  • 80m Sprint

Rest 5 min

C. After Party-

3 Sets

  • 30 seconds max Burpees
  • 1 min rest

Competitor’s Guidance

  • Pre-Work: Power Snatch 10 x 1 @ 50%,  Push Jerk 10 x 1 @ 60%
  • Post-Work: 20 minutes spending time inverted on hands and mobilizing overhead positions.

 

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Wednesday 082714

Skill

KB Snatch

Strength and Conditioning

A. Push Press

  • 5 sets of 7 reps
  • 2 min Rest b/t sets
  • increase each set

B. MetCon

  • Road Run and Rest (10 min)

8 min AMRAP

  • 21 Doubles UnBroken
  • 15 KB Swings
  • 9 Box Jumps

Competitor’s Guidance

  • Pre-Work: Mid-Hang Snatch 10 x 3 @ 50% OTM
  • Post-Work: 5k Row Unstrapped for Time 

Endurance Guidance

  • 4 Hours After: Row 10k Unstrapped for Time

 

All right Autonomist…what’s wrong with this KB Swing?

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