Better Sam

BBG

1) 7X2 First Pull + Hang Clean + 1 Jerk – heaviest possible, rest 60 sec.
Notes: The single Jerk should come after the second Clean. This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Clean from the hang position (at the knees).
[highlight]103, 113, 113, 123, 123, 133 (pc), 133 (pc)[/highlight]

2a) 3X5 Push Press – heaviest possible, rest 60 sec.
[highlight]95×5, 105×5, 115×5[/highlight]

2b) 3X5 Bent-Over Rows (supinated grip) – heavy, rest 60 sec.
[highlight]83×5, 93×5, 103×5[/highlight]

Strength

1) HBBS (based off 130129): 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 minutes.
[highlight]170×5, 185×3, 200×2, 210×1, 210×1[/highlight]

2) 5X2 Pause Front Squats – heaviest possible (no misses), rest 90 sec.
Notes: Reps should be performed with a fast descent, 5 count pause in the absolute bottom, then bounce and explode up.
[highlight]135×2, 140×2, 145×2, 150×2, 155×2, 160xF.[/highlight]

Conditioning

5 rounds for total reps of:

1 min. to complete 5 Power Cleans @ 155/105#
-with the remainder of the minute complete ME Split Jerks @ 155/105#

1 min. ME Burpees

[highlight]5/10/10
5/8/10
5/5/10
5/5/10
5/5/15
103 reps[/highlight]

BBG

1) 7X2 First Pull + Hang Snatch – heaviest possible, rest 60 sec.
Notes: This movement should be performed with a pull to the knees—First Pull, a 3 second pause at the knees, then a Snatch from the hang position (at the knees).
2a) 3X5 Hang Snatch Pulls – heavy (use straps), rest 60 sec.
[highlight]Did some muscle-up practice instead.[/highlight]

2b) 3X3 Snatch Grip Push Press + OHS – heavier than last week, rest 60 sec.
[highlight]Attempted Push Press + OHS — 65, 85, fuck that hurts.[/highlight]
Skill/Midline

1a) 3XME TTB – rest 60 sec.
[highlight]Subbed Hollow rock 1-leg ext — 60, 50, 50[/highlight]

1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec.
Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall.
[highlight]Handstand Hold — 90, 75, 60[/highlight]

Conditioning

3 rounds for total working time of:
Run 400m
25 Wall Balls 20/14#

*Rest 1 minute after the first round, and rest 2 minutes after the second round.

Notes: Each round should be an all-out effort. Do not pace runs to make Wall Balls easier.

[highlight]10:25.[/highlight]

BBG

1) 20 minutes to establish a 1RM Snatch.

2) 20 minutes to establish a 1RM Clean and Jerk.

[highlight]Still can’t snatch or OHS, so practiced jerk instead. Screwed around up to 143#.[/highlight]

Strength

Front Squats: 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest 1-2 minutes.
[highlight]130×5, 140×5, 150×3, 160×3, 170×2, 170×2, 170×2[/highlight]

Conditioning

For time:

9 KB Thrusters 24/16kg
9 K2E
Row 500m
18 KB Thrusters 24/16kg
18 K2E
Row 500m
9 KB Thrusters 24/16kg
9 K2E

Notes: KB Thrusters are performed with a KB in each hand. K2E (knees-to-elbows) MUST finish with the knees making full contact with the elbows. Anything less is a no-rep.

[highlight]11:26[/highlight]

Some random stuff that doesn’t fuck with my back… as much.

The Volkswagen
[highlight]34:14
(115# bench / skinniest red band strict)[/highlight]

For time:
60 Double-Unders
3 Power Cleans @ 185/120#
30 Wall Balls 20/14#
6 Power Cleans @ 185/120#
15 T2B
9 Power Cleans @ 185/120#
15 T2B
6 Power Cleans @ 185/120#
30 Wall Balls 20/14#
3 Power Cleans @ 185/120#
60 Double-Unders
[highlight]13:39 (123#)[/highlight]

BBG

1) 5X3 Low Hang Clean (1″ off floor) + 1 Jerk – heaviest possible, rest 60 sec.
Notes: The Jerk comes after all 3 Cleans.

2a) 3X3 Push Press – absolute heaviest possible, rest 60 sec.
2b) 3X5 Pendlay Rows – heavier than last week, rest 60 sec. 

Strength

1) HBBS (based off 130129): 1X5 @ 70%, 1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest 1-2 minutes.

Conditioning

For time:

50 Burpees
20 Front Squats @ 70%
50 Burpees

Notes: Fronts Squats must be taken from the floor.

[highlight]Injured version –
50 burpees w/ strict push-up for kicks
20 65# front squats suuppperrr slow air squats
50 burpees
Back said fuckno basically. But good to move around?[/highlight]

BBG

1) 5X3 Low Hang Snatch (1″ off floor) – heaviest possible, rest 60 – 90 sec.
[highlight]83×3, 93×3, 103×3, 108×3, 113×3, 118×1/F. Annnddd then fucked up lower back and called it a day.[/highlight]

Notes: These should be performed UB if possible, but it is not required.

2a)  3X3 Snatch First Pulls + Hang Snatch Pulls – heavy, rest 60 sec.

Pause for 3 counts at the top of the first pull. Then, from the hang position (end of the first pull), perform a snatch pull.

2b) 3X3 Snatch Grip Push Press + OHS – heavy, rest 60 sec.

Skill/Midline

1a) 3X20 UB GHD Situps (as fast as possible) – rest 60 sec.

1b) 3XME “Nose & Toes” Handstand Holds – rest 60 sec.

Notes: This is a chest-facing-wall handstand performed with ONLY the nose and toes of the athlete in contact with the wall. A common fault with this movement is placing the hands too far from the wall. Make sure they are no further than 5″ from the wall.

Conditioning

For time:

60 Double-Unders
3 Power Cleans @ 185/120#
30 Wall Balls 20/14#
6 Power Cleans @ 185/120#
15 T2B
9 Power Cleans @ 185/120#
15 T2B
6 Power Cleans @ 185/120#
30 Wall Balls 20/14#
3 Power Cleans @ 185/120#
60 Double-Unders

[highlight]For reference, made up the metcon Saturday 2013.02.23.[/highlight]

BB Gymnastics

5 attempts to establish a 1RM of the barbell complex:

1 Clean
3 Front Squats
1 Jerk
3 Back Squats
1 Behind the Neck Jerk

Notes: All reps must be completed unbroken. The bar may only rest in the front or back rack position. After completing the first Jerk, the bar should be lowered to the back rack to continue. The bar may be dropped from overhead after the final BtN Jerk. Rest as needed.

[highlight]103, 123, 133, 143FJ, 143FJ.[/highlight]

Conditioning

3 rounds for time of:

9 Muscle-Ups
7 Snatches (full squat) 185/120#

Notes: If max Snatch is below 215/140# then use 85%.

[highlight]19:27 (med black+skinny blue, 120#.)  Terrible jerk day but fuck yeah 21×120# snatches![/highlight]

BB Gymnastics

5 attempts to establish a 1RM of the barbell complex:

1 Clean
3 Front Squats
1 Jerk
3 Back Squats
1 Behind the Neck Jerk

Notes: All reps must be completed unbroken. The bar may only rest in the front or back rack position. After completing the first Jerk, the bar should be lowered to the back rack to continue. The bar may be dropped from overhead after the final BtN Jerk. Rest as needed.

[highlight]103, 123, 133, 143FJ, 143FJ.[/highlight]

Conditioning

3 rounds for time of:

9 Muscle-Ups
7 Snatches (full squat) 185/120#

Notes: If max Snatch is below 215/140# then use 85%.

[highlight]19:27 (med black+skinny blue, 120#.)  Terrible jerk day but fuck yeah 21×120# snatches![/highlight]

Strength

1a) 5X2 Top Pull Deadlifts @ 90% – rest 60 sec. 
[highlight]@225[/highlight]

1b) 5X3 Bench Press w/ chains @ 55% bar + 25% chains – rest 60 sec.
[highlight]@75+36 chains[/highlight]

Notes: The barbell should be loaded with 55% of 1rm, then 25% of the 1rm should be added in chain weight.

2a) 3X5 Tempo Supinated Weighted Pull-ups – heaviest possible, rest 60 sec.
[highlight]5xmed black, 3xgreen/2xblack, 3xgreen/2xblack[/highlight]

Notes: The movement tempo should be up quickly, 3 count pause with chin over the bar, and 3 count descent before exploding back up. DO NOT use a weight that will not allow you to keep tempo.

2b) 3X10 Strict Weighted GH Raise – heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor)
[highlight] 0×10, 10×10, 25×10 — 4-hole GHD with feet flat on plates, knees bent, upper thigh on pad[/highlight]

Conditioning

30 KBS 32/24kg
30 Wall Balls 20/14#
30 C2B Pull-ups
Row 1k
20 KBS 32/24kg
20 Wall Balls 20/14#
20 C2B Pull-ups

For time.

[highlight]17:25
7 mins spent on single C2B. Ugh.[/highlight]

Midline/Recovery

3X25 Reverse Hypers – medium, rest 60 sec.
[highlight]@120.[/highlight]

BB Gymnastics

1) 5×2 Snatch from blocks (just above knee) – heavy but perfect, rest 60 sec.
[highlight]103×2, 103×2, 103×2, 113×2, 118×1/F[/highlight]

2) 5×2 Clean from blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec.
[highlight]123×2, 133×2, 138×2/FJ, 138×2/FJ, 138×2/FJ[/highlight]

Notes: The 1 Push Jerk should be performed after the 2nd Clean.

Conditioning

7 minute AMRAP of:

8 Push Jerks @ 155/105#
10 T2B
40 Double-Unders

-then (no rest)-

1 minute AMRAP of:

UB Hang Power Cleans @ 155/105#

Notes: This effort is one unbroken set. The set begins when the bar is picked up, and ends when the bar hits the floor. You have one minute to complete as many UB reps as possible.

[highlight]3+5PJ, 15 HPC[/highlight]