07.08.12

Oly Tekkers

1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec.
2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec.

Strength

*The Back Squats are based off of YOUR THREE REP MAX

1) Back Squat (please read the directions carefully):

Set 1: 1 Back Squat every 30 seconds for  for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for  for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for  for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

2) 5X3 Front Squats – heavier than last week (no pause), rest 90 seconds.

Conditioning

10 minute AMRAP of:

50′ Burpee Broad Jumps
15 Pullups

06.08.12

Oly Tekkers

1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80% – rest 30-60 seconds.

Accessories

1a) 3X3 Heaving Snatch Balance – heaviest possible, rest 60 sec.
1b) 3X5 Pendlay Rows – heavy, rest 60 sec.

Conditioning

1 Minute ME Bar Muscle-Ups

*Then immediately begin-

3 rounds for time of:

120m Shuttle Run (10-20-30m sections)
5 KB Snatches Left Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
5 KB Snatches Right Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
20 GHD Situps

*Then immediately repeat-

1 Minute ME Bar Muscle-Ups

Score should be reported as total Bar MU & time for the triplet.

05.08.12

Rest Day

Make up a Workout

Work on Mobility

Practice a Skill

04.08.12

Oly Tekkers

1) 3 attempts to establish a 1RM Snatch.
2) 3 attempts to establish a 1RM Clean & Jerk.

Notes: Treat this like a meet. Warmup to a few heavy singles, including your opener, then plan your attempts wisely. Do not just guess at your lifts. Have a plan in mind before the first lift, then take approximately 2-4 minutes in between attempts. DO NOT allow yourself more than 3 attempts of each lift.

Strength

Work quickly to a near 2RM HBBS. Then every 30 seconds, for 5 sets, remove 5% and perform 2 reps.

Notes: Your “near” 2RM should be a difficult first rep and a VERY difficult second rep. Do not miss, but do not cut yourself short. Try to get to your “near” 2RM with no more than 5 sets.

Conditioning

4 Deficit HSPU 4″/3″
12 Hang Power Cleans 185/120#
8 Deficit HSPU 4″/3″
8 Hang Power Cleans 185/120#
12 Deficit HSPU 4″/3″
4 Hang Power Cleans 185/120#
150 Double-Unders
12 Deficit HSPU 4″/3″
4 Hang Power Cleans 185/120#
8 Deficit HSPU 4″/3″
8 Hang Power Cleans 185/120#
4 Deficit HSPU 4″/3″
12 Hang Power Cleans 185/120#

For time.

03.08.12

Strength

1a) 10X2 Deadlifts @ 75% 1RM – rest 60 sec.

1b) 5XME Decline Ring Push Ups – Hands lower than feet (30-35 degree), rest 2 plus minutes.

Conditioning

7 minute AMRAP of:

12 Pullups
12 Pistols
12 Pushups

Midline

1a) 3X10 Good Mornings – heaviest possible, rest 60 sec. 

1b) 3X20 UB Hanging Knee Raise – rest 60 sec.

02.08.12

Rest Day

Work on mobility

Make up a workout

Practice a skill

Go and have fun

01.08.12

Oly Tekkers

1) 7X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly).
2) 7X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).

Strength

1a) 3X10 BB Weighted Step-Up 20″ – very heavy, rest 45 sec.
1b) 3X15 Good Mornings – heavy, rest 45 sec.
1c) 3X8 Handstand Pushups– rest 45 sec.

Conditioning

Row: 7X250m – Rest 1:1

31.07.12

Oly Tekkers

1) 5X2 Snatch off High Boxes (at hip) – heavy but clean, rest 60 sec.
2) 5X2 Cleans + 1 Split Jerk off High Boxes (at hip) – heavy but clean, rest 60 sec. 

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) Back Squat: Every Minute On The Minute for 7 minutes – 2 reps @ 90%

2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.

Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.

Conditioning

For time:

Row 500m (ALL OUT – do not pace knowing more work is coming)
-rest 1 minute-
30 KB Snatches 32/24kg
-rest 1 minute-
Row 1000m
-rest 1 minute-
50 KB Snatches 32/24kg

30.07.12

Oly Tekkers

1) Snatch: 3X1@75%, 1X1@80%, 1X1@85%, 3X1@90%, 2X1@85%, 2X1@80% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@70%, 1X1@75%, 1X1@ 80%, 3X1@85%, 2X1@80%, 2X1@75% – rest 30-60 seconds.

Accessories

1a) 3X5 Behind the Neck Push Press (Snatch grip) – heaviest possible, rest 60 sec.
1b) 3X5 Pendlay Rows – heavy, rest 60 sec.

Conditioning/Skill

Take 20 minutes to perform the following:

5 rounds NOT for time of:

ME Strict Pullups
Max Distance HS Walk or ME Shoulder Touches
ME UB Double-Unders

Notes: HS Walks should be performed if you can ambulate more than 10′ unbroken. If so, you may take 3 attempts to get your longest unbroken walk each round. If you are still learning the movement you may make a few attempts at HS walking, but then accumulate as many unbroken shoulder touches as possible each round.