CrossFit Natural State Strength: 2013

Monday:
Power Snatch+2 Snatch
3@65%
3@70%
then
Jerk from rack:
3x2@70%
3x3@75%
then
Clean Shrug:
7x2@90%
5x3@90%
then
Back Squat:
8@60%
8@65%
6@70%
6x2@75%
then
Stiff legged DL 3x8
Reverse Hyper 2x15
ABMAT SU 3x15
GHD SU 3x10

Tuesday:
Power Clean +2 Clean
3x2@65%
3x3@70%
then
Clean High-Pull:
5x3@70%
5x2@75%
then
Snatch Balance:
3x2@60%
3x2@65%
3x2@70%
then
Push Press:
5x5@75%
then
Back Ext 3x10
Plank for Max time (2 sets) Front and side

Wednesday:
Muscle Snatch:
5@60%
4@65%
3x2@70%
then
3-position clean(floor, kinee, mid thigh)
2@65%
3@70%
then
Clean DL (% based off of clean max)
7x2@100%
5x3@100%
then
FS
8@60%
6@65%
5@70%
3@75%
5@70%

Thursday:
Rest

Friday:
3-Position Snatch (floor, knee, mid-thigh)
2@65%
3@70%
then
Snatch grip shrug
7x2@90%
5x3@90%
Snatch Grip Push Press
5x3@70%
5x2@75%
then
Back Squat
6@60%
6@65%
6@70%
4@75%

Saturday:
Snatch:
3@70%
2@75%
1x2@80%
1@75%
1@80%
then
C&J
3@70%
2@75%
1@80%
1x2@80%
1@75%
1@80%
then
Snatch Shrug
8x5@105%
Romanian DL
8x5@65% of clean max
then
Good Morning 3x12 (Moderate load)
Reverse Hyper 2x15
Hanging Leg Raise (Strict T2B) 3x10
Side bends on GHD.
then

New Cycle Starts Monday!!

Next Week we will start a new phase of our strength program. Due to popular demand, the entire week will be posted at the same time. This will allow you time to prepare. You still need to do a minimum of 3 CrossFit WODs per week. This is going back to a program similar to what we did last January. There is a lot of quantity, but everyone saw great results. Hopefully with the additional manual labor I'm putting into the Strength site you can find the time to come in and knock out these workouts. If you tell me you're not getting stronger the first question I will ask is how often you are doing these strength workouts. If your answer is once or twice a week, then you may want to train somewhere else. I hope enjoy this programming and see the growth and changes that I know can and will happen.

Wednesday 12/11/13:
Mobility then COS
then
2 Snatch x 2 @65%
2 Snatch x2 @70%
then
Clean Pull:
3x2 @90%
5x3 @90%
then
Jerk from Rack:
3 x 2 @70%
3 x 3 @75%
then
BS:
8@60%
8@65%
6@70%
6x2@75%

Thursday 12/12/13:
Power Clean+ 2 Clean:
2@65%
2@65%
4@70%
then
Clean High Pull:
5x3 @70%
5x2 @75%
then
Snatch Balance:
3x2@60%
3x2@65%
3x2@70%
then
Push Press:
5x5@75%

Friday 12/13/13
Max C&J and Snatch before Monday!!
If you don't know your BS, FS, Press, or PP then you need to max out prior to Monday.

Tuesday 11/3/13

Mobility then CS
then
FS:
3x5@80% (2mins rest between sets)
3x3@85% (2mins rest between sets)
then
10 min EMOM 3 DL @ (315/185#)
then
10 min EMOM 3 HSPU

Monday 12/2/13

Press:
3x5@75%
3x4@80%
3x3@85%
then
Bench:
3x5@75%
3x4@80%
3x3@85%
then
4 rounds not for time of:
15 GHD SU
15 T2B
25 ABMAT SU
25 Mason twists
25 Back ext

Jay is a bitch.

Wednesday 11/27/13

Tuesday 11/26/13

OHS:
3x3@80%
3x2@85%
3x1@90%
then
Snatch balance:
3x3@75%
3x3@80%
3x2@85%
3x1@Heavy
then
5 Snatch+below the knee+hang+snatch balance+OHS as heavy as possible
Get Work Done!

Monday 11/25/13

Press:
10x3
Complete a set every 2 mins start with 60% and increase weight every set.
then
10 min EMOM Push Press
3@80%
then
10 mins to complete:
100 ABMAT DU
50 DU
50 K2E
50 DU
25 GHD
50 DU
25 Burpees

Friday 11/22/13

Mobility COS
Then
Bench:
3x5@80%
3x3@85%
3x2@90%
Then
DL:
4x3@80%
3x3@85%
3x2@90%
Then
3x10 Weighted back ext (1.5/1 pood)
3x10 GHD (20/14#)
50 ABMAT SU
25 T2B

Thursday 11/21/13

Mobility COS
Then
Clean
3x3@80%
3x2@85%
Then
C&J
3x1@85%
3x1@90%
Then
10 min EMOM
Clean+ below the knee+hang+jerk@75% or as heavy as possible

Wednesday 11/20/13

Mobility COS
Then
10 min EMOM
3x FS@80%
Then without rest
10 min EMOM
Pull ups 10
note every break in set is a 10 burpee penalty. Complete burpees at end.

Tuesday 11/19/13

Mobility COS
Then
Snatch balance:
3x3@75%
3x2@85%
3x1@heavy as possible
Then 10 min EMOM
Snatch+below the knee+hang+snatch balance@80%
The
3x15 GHD SU and back ext.

Monday 11/18/13

Mobility COS
Then
BS:
4x3@80%
3x2@85%
2x1@90%
Then
Press:
4x3@80%
3x3@85%
3x2@90%
Then
Pick a weakness:
DU, HSPU, MU, T2B
10 min EMOM
DU-40
HSPU-10
MU-3
T2B-10
Then with no rest
Tabata
Slam balls.

Friday 11/15/13

10 min EMOM
3 PP @75%
Then
10 min EMOM
10 BS@40%
Then
100 ABMAT SU

Thursday 11/14/13

Wednesday 11/13/13

OHS:
3x2@85%
3x1@90%
Snatch balance:
3x1@85% of snatch
3x1@95%
3x1@105%
Snatch grip press:
3x3@heavy
3x2@heavier.

Tuesday 11/12/13

Start with Crossover Symmetry
then
Snatch grip Deadlift: 3x3@110% of clean max
Snatch pull:3x3@110% of clean max
Hang Snatch: 3x3 below the knee at 80%
Hang Snatch 3x3 high hang at 80%
3x Snatch+Below the knee+High hang+Snatch balance+OHS @75%

Monday 11/11/13

FS:
4x5@85%
3x3@90%
then
Push Press:
2x3@90%
2x2@95%
2x1@100%
then
100 ABMAT SU
75 Pushups
50 Ring Rows
25 K2E
(Break these sets up as needed)

Friday 11/7/13

BS:
4x5@80%
3x3@85%
then
Press:
3x3@85%
2x2@90%
2x1@95%
then
100 ABMAT SU
75 Parallette Pushups
50 Ring Rows
25 GHD
3 20 sec L-sits
(Break these sets up as needed)

Tuesday 11/5/13

DL:
3x3@80%
3x2@85%
3x1@90%
then
Hand Clean:
3x2@75%
3x2@80%
3x1@85%
then
Jerk:
5x1@90%

Monday 11/4/13

FS:
4x5@80%
3x3@85%
then
Push Press:
3x3@85%
2x2@90%
2x1@95%
then
100 ABMAT SU
75 Pushups
50 Ring Rows
25 K2E
(Break these sets up as needed)

Wednesday 10/30/13

Tomorrow will be a strength rest day. Happy Halloween! Do the CFNS WOD.
OHS:
3x3@80%
3x2@85%
Snatch balance:
5x1@80% of snatch
5x1@90%
3x1@100%
Snatch grip press:
3x3@heavy
3x2@heavier.

Tuesday 10/39/13

Dead lift: 3x3@110% of clean max
Clean shrug:3x3@110% of clean max
Clean pull: 3x3@110% of clean max
Hang clean: 5x1@80%
Clean and Jerk: 5x1@80%

Monday 10/28/13

FS:
5x3@80%
3x3@85%

Tuesday 10/23/13

DL 5x3@85%
Then
Clean pulls 5x3@110% of clean max
Then
Jerk 3x3@75%
Then
C&J 5x1 heavy.

Monday 10/21/13

FS:
6@75%
5@80$
4@85%
3@90%
2@95%
1@100%

Friday 10/18/13

BS:
5x3@80
3@85%
2@90%
1@95%

Thursday 10/17/17

Rest

Wednesday 10/16/13

Deadlift:
1/1/1/1/1
Then
3x3@75%

Tuesday 10/15/13

Snatch:
3x1@75%
3x1@80%
3x1@85%

Friday 10/11/13

BS:
5x3@75%
5/4/3@80%

Thursday 10/10/13

Rest

Wednesday 10/9/13

OHS:
5x3@75%
5/4/3@80%

Tuesday 10/8/13

Snatch:
6x1@75%
5x1@80%
4x1@85%
3x1@90%
2x1@95%
1x1@100%

Monday 10/7/13

FS:
5x3@75%
5/4/3@80%

Monday 9/30/13

BS:
10x3@80%

Friday 9/27/13

FS:
10x3@75%

Thursday 9/26/13

Snatch:
3x1@75%
3x1@80%
3x1@85%

Wednesday 9/25/13

CFNS WOD

Monday 9/23/13

BS:
10x3@75%

Friday 9/20/13

Press:
1/1/1/1/1
Then
3x3@75%
Then
100 ABMAT SU
50 Ring Dips
25 T2B
L-Sit for time

Thursday 9/19/13

Snatch:
1 below the knee +1 OHS
3@75%
3@80%
Then
3x1@85%
3x1 heavy
Then
OHS
3x3@ heaviest snatch load. Snatch balance first OHS.
Then
100 ABMAT SU
50 Ring dips
30 HSPU
20 T2B
Max effort L-sit for time.

Wednesday 9/18/13

CFNS WOD

Tuesday 9/17/13

Clean:
3x1@75%
3x1@80%
then
Clean pull+below the knee C&J
3@80%
3@85%
then
3x1@100% of C&J

Watch video at 5:30 movements for the workout start at 6:43.

Monday 9/16/13

BS:
2x5@75%
2x4@80%
2x3@85%
2x2@90%
2x1@95%
Then
50 ABMAT SU
50 Ring Pushups
50 Ring dips

Tuesday 9/12/13

Snatch:
3x1 high +1 below the knee w/pause@75%
3x1 high +1 below the knee w/pause@80
3x1 high +1 below the knee w/pause@Heavy

Focus on making contact. Pause should be 2 count. (1-2-pull)

Then

3x1 from high hang@heavy

Wednesday 9/11/13

CFNS WOD

Tuesday 9/10/13

Push Press:
2x3@80%
2x3@85%
2x2@90%
2x2@Heavy
then
C&J:
5x1@85%

Monday 9/8/13

FS:
1/1/1/1/1/1/1
Then
3x3@75%

Friday 9/6/13

BS:
3x3@75%
3x3@80%
3x3@85%
3x3@Heavy

Press:
3x3@75%
3x3@80%
3x3@85%
3x3@Heavy
then
3x15 GHD SU
3x15 T2B
then
5 legless rope ascents

Thursday 9/5/13

Snatch:
3x high pull+below the knee+2xOHS@ 75%
3x high pull+below the knee+2xOHS@ 80%
3x high pull+below the knee+2xOHS@ 85%
3x high pull+below the knee+2xOHS@ Heavy
Then
50 ring dips
50 GHD sit ups
Then
Pick a skill and get better. Don't be a bitch.

Wednesday 9/4/13

CFNS WOD

Tuesday 9/3/13

Clean:
3x Clean+FS+Below the knee hang clean and jerk @75%
3x Clean+FS+Below the knee hang clean and jerk @80%
3x Clean+FS+Below the knee hang clean and jerk @85%
3x Clean+FS+Below the knee hang clean and jerk @Heavy

Monday 9/2/13

BS:
8x2@90%
Then
100 ABMAT SU
100 Ring Dips
75 T2B
Then
4 sets of 25 WB(20/14). Sets don't count if reps are broken. Rest as needed.

Friday 8/30/13

BS:
3x5 @85%
5x3 Split Presss at 85% of press max.
then
100 ABMAT SU
50 Pushups

Thursday 8/29/13

Snatch:
3x 2 below the knee+1 high hang@75%
3x 2 below the knee+1 high hang@80%
3x 2 below the knee+1 high hang@85%
3x 2 below the knee+1 high hang@heavy
then
3x3 OHS@ heaviest weight used during snatch
then
100 ABMAT
100 back ext
100 Med ball twist(2 count)
100 Flutter kicks(2 count)

Wednesday 8/28/13

"Eva"

Tuesday 8/27/13

Clean:
4xhigh hang+below the knee @75%
4xhigh hang+below the knee @80%
4xhigh hang+below the knee @85%
4xhigh hang+below the knee @heavy

Monday 8/26/13

Jerk 1/1/1/1/1/1/1
Then
FS 3x3 heavy
Then
100 ABMAT SU
100 Ring Dips
50 T2B
100 Pushups
Then
4x25 WB. Sets must be unbroken.

Thursday 8/22/13

Snatch:

5x1 Snatch with 3 Second Pause 1" off Floor@75%

3x1 Below the knee hang snatch @80%

3x1 High hang snatch@75-80%

3x1 2xBelow the knee hang snatch+1 touch and go@75%

Wednesday 8/21/13

CFNS WOD

Tuesday 8/20/13

Clean:
2 below the knee hang+1 touch and go complex. All cleans end up in the squat. 4@75%
3@80%
2@85%

Then

4x1 Clean+below the knee hang C&J@90%

Then rest as needed:

3x3@115% Clean max

Monday 8/19/13

BS:
10x3@85%
Then
100 ABMAT SU
100 Ring Dips
75 T2B
Then
4 sets of 25 WB(20/14). Sets don't count if reps are broken. Rest as needed.

Friday 8/16/13

CFNS WOD

Then

FS:10x3@80%
Press: 5x3@80%

Then

100 ABMAT SU
100 Back Ext
100 Ring Pushups
25 Chin-ups

Thursday 8/15/13

Snatch:
4x3@75%, 4x2@80%, 4x1@85%.

5x1: Below the knee hang snatch+ below the knee hang snatch+ below the knee hang snatch @85%

Then

4x3 OHS@80% of OHS.

Wednesday 8/14/13

For time:
15 Squat Cleans, 155/105 lbs
30 Toes-to-bars
30 Box Jumps, 24/20 in
15 Muscle-ups
30 Dumbbell Push Press, 40/30 lbs
30 Double Unders
15 Thrusters, 135/95 lbs
30 Pull-ups
30 Burpees
Overhead Walking Lunge, 45/35 lbs, down and back

Tuesday 8/13/13

Clean:
4x3@75%, 4x2@80%, 4x1@85%.

Then

4x1 Clean+FS+below the knee hang C&J@85%

Then FS
4x3@110% Clean max

Monday 8/12/13

Back Squat 10 reps at 85% of 1 rep max
Back Squat 10 reps at 80% of 1 rep max
Back Squat 15 reps at 75% of 1 rep max
Back Squat 15 reps at 70% of 1 rep max
Back Squat 20 reps at 65% of 1 rep max

Friday 8/9/13

OHS 10x3@ 80%
Snatch balance first OHS.

Thursday 8/8/13

Snatch practice: Work on mechanics to as heavy a load as possible.

Wednesday 8/7/13

Rest

Tuesday 8/6/13

Clean and jerk practice. Work up to a 1 rep max.

Monday 8/5/13

BS 6x5@75%
Then
5 rounds for time:
10 Toes to bar
15 Burpees
20 Double unders

Friday 8/2/13

Snatch
Go as heavy as possible. Unbroken sets.
3x3
3x2
3x1
Then
100 ABMAT SU
100 Back ext
100 pushups
50 ring dips

Thursday 8/1/13

OHS 10x3@80%
Then 3 rounds:
10GHD SU
10 T2B
10 Back ext.

Wednesday 7/31/13

3 rounds:
800m Run TT (rest as needed for max effort)

Tuesday 7/30/13

Cleans:
Work up to 75%
Below the knee hang:
3x3@75%
3x2@80%
3x1@85%
Mechanics are key. Good pulls every time.
Then
5x1 Clean+below the knee clean+jerk complex @85%.

Monday 7/29/13

Friday 7/26/13

Thursday 7/25/13

Below the knee hang Snatch:
2x3@75%
3x2@80%
3x1@85%
Snatch Balance
5x1@90%
5x1@95%
then
CFNS WOD

Wednesday 7/24/13

3 rounds for time:

Reverse sled drag 90/70 across parking lot and back
15 burpees

Tuesday 7/23/13

Clean: work up to 75%.
3x3@75%, 3x2@80%.
Clean pull+cln+below the knee hang c&j 4x1@80%.

Monday 7/22/13

BS 6x5@80%
Press 4x3@85%, 4x2@90%, 3x1@95%
Then
4x10 GHD
4x 15 Back ext
4x 10 T2B(strict)

Friday 7/19/13

OHS 10x3@80%

Thursday 7/18/13

Strength times at box are 10:30-4:00pm and 6:30-7:30pm
Hang snatch 4x3@75%(below the knee)
5 C&J @90%
5 attempts at 3RM BS
Then
4x10 GHD
4x15 v-ups with 20#
2x10 T2B

Wednesday 7/17/13

75 burpees
65 Pull-ups
55 Calories on the rower
45 T2B
35 S2OH @ 135/95
25 Wall Ball
15 Hang Power clean 135/95
5 HSPU

Tuesday 7/16/13

DL 3x3@100% of clean max
Clean shrug 3x3@100%
Clean pull 3x3@100%
Hang clean 3x2@75%-85%
Then

5x1 Clean+FS+jerk@85%

Monday 7/15/13

Death by BS@65%.
-once you fail rest an additional minute then conduct the next 2 sets.

Push jerk 8x2@85%
Then
100 ABMAT SU
50 ring dips
30 chin-ups

Friday 7/12/13

BS 10x3@80%
30 HSPU
Then
Death by DU
Ben's going down!

Thursday 7/11/13

Snatch:
work up to 75%,
then
2x3@75%
3x2@80%
3x1@85%
then
5 rounds:
1MU with 5 dips at top
10 Toe through ring
20 ABMAT SU

Wednesday 7/19/13

For time:
50 Bar over burpees
40 Pull ups
30 WB
20 Squat clean (135/95#)
10 Push Press (135/95#)
Run to the gate and back

Tuesday 7/9/13

Clean 5x3@85%

Monday 7/8/13

OHS 1/1/1/1/1/1/1/1
Then
BS 6x5@70%
Press 10x3@80%
50 T2B(strict)
30 chin-ups

Friday 7/5/13

BS 10x3@75%
Then
100 ring pushups
100 GHD su

Thursday 7/4/13

Snatch: 1/1/1/1/1/1/1

then

Use snatch Max as OHS weight.
8x3

The first OHS must begin with a snatch balance.

Wednesday 7/3/13

"Annie" w/ a twist
50-40-30-20-10
Double unders and ABMAT SU
with 10 slam balls after each set of DU. (50#)
5 burpees every time you break DU.
Then
100 back extensions
50 ring dips
Break up sets as needed.

Tuesday 7/2/13

Cleans:
DL 3x3@80% of clean max
Clean shrug 3x3@80%
Clean pull 3x3@80%

Then

Clean+FS+ Jerk 4x1@80%

Monday 7/1/13

BS 3x20@60% (3min rest between sets)
PP 10x3@70% (1:30 between sets)
50x chin-ups( no less than 10 per set)
100 ABMAT SU

6/21/13

OHS 10x4@80%

6/20/13

Rest

6/19/13

Clean 3x3@80%, 3x2@85%, 3x1@90%

Dips and pullups 4x10

6/18/13

Snatch 3x3@80%, 3x2@85%, 2x1@90%

6/17/13

BS 4x8@80%

6/7/13

OHS 10x3@75%

6/6/13

Rest

6/5/13

Clean 3x3@75%, 3x2@85%

6/4/13

Snatch 4x3@80%,3x1@90%

6/3/13

BS 10x3@75%

5/31/13

OHS 4x5@90%

5/30/13

Rest

5/29/13

Clean 4x3@80%, 3x2@85%, 2x1@90%

5/28/13

Snatch: 4x3@80%, 3x2@85%

5/27/13

BS 4x5@90%

5/24/13

OHS 6x5@85%

5/23/13

Rest

5/22/13

Clean 3x3@80%, 3x2@85%

5/21/13

DL 4x3@80%, 3x2@85%

5/20/13

BS 6x5@ 85%

5/16/13

Snatch 1/1/1/1/1/1/1

Rest

5/15/13

FS 6x5@80%

5/13/13

BS 6x5@80%

5/10/13

OHS 8x5@75%

5/8/13

FS 8x5@75%

5/7/13

DL 4x4@75%, 3x2@80%.

5/6/13

BS 8x5@ 75%

100 ABMAT
60 GHD

As many sets as needed.

5/3/13

OHS 5x3@85%, 3x3@90%

5/2/13

Rest

5/1/13

FS 10x3 90%

4/29/13

Back Squat 10x3@90%.

4/26/13

Back Squat 1/1/1/1/1/1/1

4/24/13

Front Squat 10x3@85%

4/23/13

DL 5x4@80%, 3x2@90%

4/22/13

Back Squat 10x3 85%

4/19/13

OHS 3x10@80%

4/17/13

Front Squat 10x3@80%

4/16/13

Snatch 3x3@55%,3x2@60%, 3x1@75%

4/15/13

Back squat 10x3@80%

4/12/13

Front Squat: 3x10@75%

4/10/13

Rest

4/9/13

DL 5x4@75%, 3x2@85%

4/8/13

Strength:
Back Squat 3x10@75%

3/18/13

M2 W3 D1:
Back squat 6x5@ 85%.

3/13/13

M2 W2 D3:

Strength
FS 6x5@80%

3/12/13

M2 W2 D2:
Strength:
Press 5x3@80%, Push Press 3x5 @80%

Skill:
HSPU Practice. Work to 40reps in as few sets as possible.

3/11/13

M2 W2 D1:
Back Squat
2/2/2/2/2/2/2

3/7/13

Rest

3/6/13

M2 W1 D3

Strength:
FS 6x5@80%

3/5/13

M2 W2 D2:

Strength:
Hang Clean
2/2/2/2/2/2/2

3/4/13

M2 Week 1 Day 1:

Strength:
Back Squat 6x5@80%

Core:
4 rounds:
10 GHD
10 T2B

Tabata Row for Cal

3/1/13

Week 5 Day 5:

Strength:
OHS 6x5@75%

Skill:
3 attempts at 1 min max rep rope climbs.

2/28/13

Week 5 Day 4:

Strength:
Clean: work up to 80%, then 5x3@80%

2/27/13

Week 5 Day 3:

Strength:
FS: 8x5@75%

Core:
4x15 Back ext
4x15 Rollouts

2/26/13

Week 5 Day 2:

Strength:
3x3 of all of the following:
Snatch Balance@85%
Snatch grip DL@110%
Snatch Shrug@110%
Snatch Pull@110%

2/25/13

Week 5 Day 1:

Strength:
BS 8x5@75%

Core:
4 rounds of
20 GHD situps
20 T2B

2/24/13

Rest today. Week 5 is a de-load week. Focus on mechanics and consistency.

2/23/13

Rest

2/22/13

Week 4 Day 5:

Strength:
OHS: 8x3 @90%

Core:
4x 10 GHD Med ball toss
4x 10 Strict T2B

2/21/13

Week 4 Day 4:

Strength:
Clean: Work up to 90%, then 5x1@90%

Skill:
For time:
21-15-9
Ring Dips and ABMAT SU

2/20/13

Week 4 Day 3:

Strength:
FS 2x3 @85%, 8x3@90%

Core:
3 rounds of:
20 GHD
20 T2B

2/19/13

Week 4 Day 2:

Strength:
Press: 4x3@85%, 4x3@90%

Skill:
30x HSPU
Break into sets. Set does not count if it is less than 5 reps.

2/18/13

Week 4 Day 1:

Strength:
BS 2x3@85%, 8x3@90%

Core:
3x 15 Good mornings
3x 40 ABMAT SU

2/15/13

Week 3 Day 5

Strength:
OHS 3x10@85%

Skill:
4 rounds:
10 Ring dips (Heavy)
5 Pullups (Heavy)

2/14/13

Week 3 Day 4

Strength:
Jerk: work up to 80% then 2x3@80%, 3x2@85%

then

"Annie"
50-40-30-20-10
Double Unders
ABMAT SU

2/13/13

Week 3 Day 3

Strength:
FS 10x3@85%

2/12/13

Week 3 Day 2

Strength:
Snatch: work up to 85%, then 3x2@85%, 3x1@90%

Skill:
4x10 ring pushups
4x10 strict pullups

2/11/13

Week 3 Day 1

Strength: BS 10x3@85%

Core:
3x15 Good Mornings
3x35 ABMAT SU

2/8/13

Week 2 Day 5:

Strength:
OHS 10x3@80%

Core:
4x15 Back ext
4x15 Rollouts

Skill:
4 rnds of:
5 Weighted ring dips
10 Weighted Pullups
Weighted sets should be heavy, but still completed unbroken.

2/7/13

Week 2 Day 4:

Strength:
Clean: Work up to 80%, then 4x3@80%

Skill:
DU practice: 4x UB sets of 85% of max UB.

2/6/13

Week 2 Day 3:

Strength:
FS 10x3@80%

Core:
4 rnds of:
15xGHD
15xT2B

Skill:
30x HSPU break sets as needed

2/5/13

Week 2 Day 2:

Strength:
DL 3x5@75%, 5x3@85%

Skill:
3x10 ring pushups
3x10 strict pullups

2/4/13

Week 2 Day 1:
Strength: BS 10x 3@80%

Core:
100 ABMAT SU
100 Supermans

Skill:
30x MU
Sub: Bar MU or C2B

Rest

2/1/13

Week 1 Day 5:

Strength:
OHS: 10x3@75%

Core:
3x10 GHD Med ball toss (10/14)

Skill:
3 attempts at a 1min max rep 15' rope climb.

1/31/13

Week 1 Day 4:
Strength:
Press: 10x3@75%
Core:
3 rounds of:
15x GHD
15x T2B
Do GHD then move to T2B. Do not break sets or come off of the bar. Rest no more than 3mins between sets.

1/30/13

Week 1 Day 3:

Strength:
FS 10x3 @75%

Core:
3x15 Back ext
3x15 Rollouts

1/29/13

Week 1 Day 2:

Strength:
3x3 @75% Snatch Balance
3x3 @100% Snatch grip DL
3x3 @100% Snatch Shrug
3x3 @100% Snatch Pull

Skill:
3 rounds of:
10 ring dips
5 strict pullups