Strength

1a) 7X3 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest exactly 60 seconds.
7×3 @ 135+50bands

1b) 7X3 Bench Press – heaviest possible for last 3-4 sets, rest exactly 60 seconds.
Notes: Work up to a nearly maximal load by the 4th or 5th set. Try to maintain this load, or increase it slightly, over the remainder of the sets. All reps must be performed with the hips (ass) in contact with the bench.
95×3, 105×3, 115×3, 120×3, 125×3, 130×2/F, 130×2/F

Skill

15 minutes alternating Triple-Under and Freestanding Handstand practice.
Practiced that stuff. Triple-unders are hard.

*Notes: spend roughly 1:30 alternating between each movement. If you are currently proficient at Freestanding Handstands then practice Freestanding HSPU.

Conditioning (2 parts)

Part 1-

5 rounds for time of:

25 Split Jumps
5 Power Snatches 135/95#
25 HR Push-ups

*Notes: Part 2 should be done separately if time allows. Also, if you are able, the preference is for it to be performed on a track to allow for exact measurement.

Part 2-

4X400m Run – rest 1:3, 1:2, 1:1, all repeats should be at 100% effort.

BB Gymnastics

1) 5X2 Clean (full squat) & Jerk (split) @ 75-85% – rest 90 sec.
*Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These should not be touch and go. Reset before each rep.
133×2, 133×2, 133×2, 133×1/FJ, 133×1/FC, 133×1.

2a) 4X3 Clean First Pulls – heavy, rest 60 sec.
163×3, 173×3, 183×3, 183×3.

2b) 4X2 1&1/4 Front Squats – heavy, rest 60 sec.
135×2, 145×2, 145×2, 145×2

Conditioning

For time:

100 UB Double-Unders
25 Pullups
15 GHD Situps
75 UB Double-Unders
25 Pullups
15 GHD Situps
50 UB Double-Unders
25 Pullups
15 GHD Situps

Strength

1a) 3X10 Weighted GH Raise – heavy, rest 45 sec.
0×10, 0×10, 0×10

1b) 3X15 Reverse Hypers – medium, rest 45 sec.
210×15, 210×15, 210×15

Extra 130417:

GROUP #1 Conditioning

5 minutes to complete:

1 set ME UB Muscle-Ups, then…

EMOM for the remaining 4 minutes 3 UB Muscle-Ups.

BBG

1) Power Snatch + Snatch (full squat): 3X1 @ 65%, 2X1 @ 70%, 2X1 @ 75%, 1X1 @ 80% – rest 60 sec.
*Notes: These are touch & go reps. One rep would be 1 Power Snatch AND 1 Snatch.
88, 88, 88, 93, 93, 103, 103, 108

2) Power Clean + Push Jerk: 3X1 @ 70%, 3X1 @ 75%, 2X1 @ 80% – rest 60 sec.
113, 113, 113, 123, 123, 123, 133, 133

Conditioning

“Good Sam” v.33
For time:
1000m Row
31 Push Jerks, 95lbs
31 Double Unders
31 Kettlebell Swings, 24kg
31 Walking Lunges
31 Burpees
31 Situps
1000m Row

BBG

15 minutes to establish a 1RM Snatch.
*Notes: Do not allow for any extraneous attempts/warm-up lifts. Work quickly to a heavy load, then make 3-5 maximal attempts.
103, 113, 123, 128F, 128, 133F, 133FOH, 133F

Strength

15 minutes to establish a 1RM Deadlift.
205, 225, 245, 255F.

Conditioning

“Diane”

21-15-9 of:
Deadlifts 225/155#
HSPU

*Notes: Regionals standard HSPU (36″ wide, by 24″ deep box for hand placement).

BBG

15 minutes to establish a 1RM Clean & Jerk.
*Notes: Do not allow for any extraneous attempts/warm-up lifts. Work quickly to a heavy load, then make 3-5 maximal attempts.
123, 133, 143, 148, 153FJ.

Strength

15 minutes to establish a 1RM Bench Press.
125, 135, 145F.

Conditioning

21-15-9 of:

OHS 95/65#
Pull-ups

For time.

Tests

Warm-Up

3 rounds:
150m run
15 russian kb swings (16/20/24)
15 slam balls (20/30/40)

Strength

20 minutes to establish a 1RM HBBS.
155, 185, 195, 205, 215, 225F, 225F.

Conditioning

“DT”

Five rounds for time of:
12 Deadlifts 155/105#
9 Hang Power Cleans 155/105#
6 Push Jerks 155/105#

Skill

10 minutes Triple-Under practice.
Um. Not so good with the triple-unders.

Skill Practice: Muscle-up Monday

Ring MU practice — assisted strict, assisted kipping
3 rounds:
5 bar MU black banded
15 hip-back ext
15 GHD sit-ups

BBG

1) 15 minutes of Snatch technique work.

2) 15 minutes of Clean & Jerk technique work.

*Notes: Do not go past 80% on any lifts. There should be no misses.

Skill

15 minutes of Handstand Walk practice.
Half-assed hand lifts at wall

Conditioning

Row 2k @ 80-85%
4k bike

*Notes: Base this percentage off of your PR 2k. Try to maintain slower splits through the first 1k, and decrease pace throughout the second 1k.

BB Gymnastics

1) 7×1 2 Position Snatch (floor – hang) – heaviest possible, rest 60-90 sec.
(pause at hang because I can’t read) — 113, 113F, 113, 113, 113, 118, 118, 123, 123; (floor – hang) — 103, 103, 103, 103, 103, 103, 103.

2) 7×1 2 Position Clean (floor – hang) + 1 Push Jerk – heaviest possible, rest 60-90 sec.
*Notes: Snatches and Cleans should be full reps. The bar does not return to the floor between the two positions.
113, 123, 133, 143, 148(FJ) (all split jerk.)

Conditioning

10 minutes Triple-Under practice.

-then-

Tabata – Row/Airdyne for calories.

*Notes: Keep the fan moving slowly for rest intervals.

*Rest 5 minutes.

Accumulate as many BB TGU (alternating arms) as possible in 12 minutes.

*Notes: Load should be heavy, with no misses. DO NOT RUSH, this is not a scored event. Try to move as fluidly as possible, without stopping, for the entire twelve minutes.

BBG

1) Every 20 seconds for 4 minutes:

1 Snatch (full) @ 75%
@103#.

*Rest 3 minutes.

2) Every 60 seconds for 8 minutes:

1 Snatch (full) @ 95%
@123# — missed 1 & 4.

Skill/Midline

1a) 3X25 UB GHD Sit-ups – rest 60 sec.
20 UB GHD Sit-ups

1b) 3XME Freestanding Handstand Holds – rest 60 sec.
practiced (max hold 10 or maybe 15s at the outside.)

1c) 3X20 Reverse Hypers – med/heavy, rest 60 sec.
210×20, 170×20, 170×20

Conditioning

For time:

100 Double-Unders
100′ OH BB Carry 155/105#
30 Pull-Ups
100′ OH BB Carry 155/105#
30 Pull-Ups
100′ OH BB Carry 155/105#
100 Double-Unders