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

1/28/13

This is the first day of the 5 week training cycle.

Week 1 Day 1:

Strength:  BS 10x3@75%

Core:  3x10 Good Mornings
           3x25 ABMAT SU

Skill: DU Prac 3xUB sets of 75% max UB

1/25/13

Rest or Make-up a missed workout from this week.

1/24/13

Press: 6x 5 @ 85%

then

4 sets of weighted (heavy): 

10 ring dips 

5 chinups

1/23/12

Back Squat: 3x3@80%
Jerk: 4x 2@85%
Good Morning: 3x10 (light)

then

3 rounds of: 
15 T2B
15 GHD
Rest as needed between rounds.  Sets must be unbroken.

1/22/13

Snatch: 2x2@75%, 1x2@80%
Snatch pull: 2x 3@90%
Front Squat: 2x3@80%, 2x2@85%

1/21/13

OHS: 2x3 @ 80%, 5x 2@90%,
Then
4x 15 Back ext
4 x 15 GHD Med ball toss situps

1/18/13

CFNS WOD

1/17/13

Press: 3x3@85%

Push Press: 3x3@85%
Push Jerk: 3x3@85%
Then
3x15 barbell roll out
3x15 T2B

1/16/13

C&J: 2x1@ 75%x, 2x1@80%, 2x1@85%
Clean Pull: 3x3@90%  2x3@95%
Squat - 2x3@75%, 2x3@80%, 2x3@ 85%

1/15/13

Snatch grip DL: 5x3@110%
Snatch shrugs: 5x3@110%
Snatch balance:5x3@100%

1/14/13

OHS: 2x3 @ 75%, 10x 3@ 85%,

Then

4x 15 Back ext
4 x 15 GHD situp

1/11/13

Back Squat
1x5 @ 60%, 2x 5 @75%, 3x 3@ 85%, 3x 3@ 90%

then
3 rounds:
20 GHD Situps
20 Pistols (10 each leg)

1/10/13

Press: 3x5 @ 85%, 3x 3 90%
Push Press: 3x5 @ 85%, 3x 3 90%

Then

30x HSPU
3 x 15 GHD Med ball toss (10#)

1/9/13

Clean:
1x5 @ 60%, 2x 5 @75%, 3x 3@ 85%, 3x 3@ 90%

1/8/13

Snatch 1-1-1-1-1-1-1
3 sets of:
10x weighted ring dips (35#)
5x weighted pullups (35#)


Increase weight as needed on dips and pullups.   Perform Dips and then go directly to pullups. Rest as needed between sets.

Note:  I had to kip at the end.  Try to reduce weight and stay strict.

1/7/13

10x 3 OHS 90%
then
15x GHD
15x T2B (If you come off of the bar during T2B you must repeat the set)

1/4/13

Front Squat 10x 3 89%
3x 15 T2B
3x 15 GHD
45 secs rest between sets.  T2B must be unbroken.