Tuesday, March 31, 2015

4/1/15

1. Clean+jerk variation:
Clean dead to the top of the knee (2) + clean pull + clean + jerk: work up to a heavy set
*12:00 cap*

2. Clean+jerk: 3X3 @ 75-85% of heavy set

3. WOD

3 giant sets:
Thrusters X10
L-sit X max time
SA DB shrugs X10+10
Cuban press X10

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Monday, March 30, 2015

3/31/15

1. Halting push press: work up to a heavy triple
*Pause 2 seconds in the dip position*
*12:00 cap*

2. Clap pushups: 3X10-15
*Do 1 set every 1:30*

3. WOD

How fast can you complete 3 rounds?
15 plate ground-to-overhead (45/35)
10 chest-to-bar pull-ups

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Sunday, March 29, 2015

3/30/15

1. Snatch complex:
Snatch dead to the top of the knee (2) + snatch pull + snatch: work up to a heavy set
*12:00 cap*

2. Snatch: 3X3 @ 75-85% of heavy set

3. WOD
200M sprint X8
*Do 1 set every 1:30*

4. Finisher
Coach's choice of core

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This week at BBCF:
Tuesday
Strength: push press
WOD: G20 and pullups

Wednesday
Strength: clean+jerk variation
WOD: upperbody circuit

Thursday
Strength: ovh squat
WOD: plyos

Friday
WOD: 400M run, sit-ups, deadlifts

Thursday, March 26, 2015

Wednesday, March 25, 2015

3/26/15

1. Olympic total
Snatch: work up to a heavy double
Clean + jerk: work up to a heavy double
*30:00 cap*

2. WOD

Plyos:
4 rounds of...
Wt'ed split jumps X3+3
Lateral broad jumps X3+3
Rest 1:00

3. Finisher:
Coach's choice of abs/core

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Tuesday, March 24, 2015

3/25/15

1. Strict press: find your 3RM
*12:00 cap*

2. WOD

How many rounds/reps can you complete in 10:00?
5 push press (135/95)
10+10 pistol squats
15 pull-ups

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Monday, March 23, 2015

3/24/15

1. Clean variation:
Clean pull: 4X3 @ 85-95% of best
*Do 1 set every 2:00*

2. SA DB floor press: 5X3+3
*Do 1 set every 1:30*

3. WOD

3 giant sets:
Horizontal pull-ups X8-12
Band scap pinch X15
T-holds X6+6

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