Archive for June, 2013

Saturday 2013.06.29

June 29, 2013

Strength

*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

Smolov 2/4 – Click Here for Smolov Calculator

HBBS 10X3 @ 85% – rest at least 2 minutes

[highlight]95×5, 135×5, 165×3, 190×3, 190×3, 190×3, 190×3, 190×3, 190×3, 190×3, 190×3, 190×3, 190×3[/highlight]

BBG

1) 15 minutes to establish a 1RM Snatch.

2) 15 Minutes to establish a 1RM Clean & Jerk.

Conditioning

“Diane”

21-15-9 of:

Deadlifts 225/155#
HSPU (regionals standard) Push-Ups

[highlight]4:30.[/highlight]

Friday 2013.06.28

June 28, 2013

Strength

*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

Smolov 2/3 – Click Here for Smolov Calculator

HBBS 8X4 @ 80% – rest at least 2 minutes

[highlight]95×5, 135×5, 155×4, 180×4, 180×4, 180×4, 180×4, 180×4, 180×4, 180×4, 180×4[/highlight]

CrossFit Dubuque WOD

BB complex for max weight —

6 deadlifts
6 hang power cleans
6 front rack lunge steps
6 shoulder to overhead

[highlight]75, 95, 115, 120. [/highlight]

Conditioning

12 minute AMRAP of:

100′ Burpee Broad Jump DEMO VIDEO
100′ OH Walking Lunges 45/25# (plate)

[highlight]3 + 50′ lunges. (750′)[/highlight]

Wednesday 2013.06.26

June 26, 2013

Strength 1

*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

Smolov 2/2 – Click Here for Smolov Calculator

HBBS 7X5 @ 75% – rest at least 2 minutes

[highlight]95×5, 135×5, 155×3, 170×5, 170×5, 170×5, 170×5, 170×5, 170×5, 170×5[/highlight]

BBG

1) 12 minutes to work to a max Power Snatch for the day, then:

EMOM for 5 minutes: 1 Power Snatch @ 90% of today’s max.

[highlight]53×3, 73×3, 83×2, 103×1, 113×1, 118×1, 123FF, 123. EMOM 5 mins @113. [/highlight]

2) 12 minutes to work to a max Power Clean & Jerk for the day, then:

EMOM for 5 minutes: 1 Power Clean & Jerk @ 85% of today’s max.

[highlight]113, 123, 133, 138, 143FJ, 143. EMOM 5 mins @123. [/highlight]

Strength 2

1a) 4XME Strict Pullups – rest 60-90 sec.

[highlight]4 (tblue), 7 (tred+tblue), 5 (tred+tblue), 5 (tred+tblue)[/highlight]

1b) 4X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor)

[highlight]10, 10, 10, 10[/highlight]

1c) 4X20 Reverse Hyper – medium/heavy, rest 30 sec.

[highlight]210×20, 210×20, 210×20, 210×20[/highlight]

Tuesday 2013.06.25

June 25, 2013

BBG

7X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds

[highlight]83, 103, 103, 113, 113, 113, 123 (C,C,PC,J), 128 (C,C,UPC,PJ)[/highlight]

Strength

1a) 4X5 Split Press – heavier than last week (absolutely no heaving), rest 60 sec.

[highlight]67×5, 72×5, 77×5, 83×5[/highlight]

1b) 4X5 Pendlay Row – heavier than last week, rest 60 sec. 

[highlight]118×5, 118×5, 128×5, 128×5[/highlight]

Conditioning

3 rounds for total reps of:

1:00 ME Deficit HSPU 4/3″

2:00 AMRAP of:

12 TTB
12 DB Push Press 50/35#

*Rest 1:00

[highlight]5 / 1+5; 10 / 1; 7 / 1+1[/highlight]

Notes: This piece is 3 rounds of 3:00 of work with 1:00 rest after each round. There is no break between the HSPU and the AMRAP.

Monday 2013.06.24

June 24, 2013

BBG

7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds

[highlight]83, 88, 93, 103, 108, 113, 118[/highlight]

Strength

Smolov 2/1 – Click Here for Smolov Calculator

*If last week’s squats were all easy, and you had zero problem with any reps, you may add between 10 & 20# this week. If they became difficult in the last few sets, and you experienced some legitimate soreness, you may add between 5 & 10#. If you could not complete all sets, could not walk because you were so sore, and you cursed my name daily, then do not add weight.

HBBS 6X6 @ 70% Plus – rest at least 2 minutes

[highlight]160×6, 160×6, 160×6, 160×6, 160×6, 160×6[/highlight]

Conditioning

3 rounds for time of:

50 KBS 24/16kg
100 Double-Unders

[highlight]12:46[/highlight]

Friday 2013.06.21

June 21, 2013

Strength

Smolov 1/2 – Click Here for Smolov Calculator

HBBS 8X4 @ 80% – rest at least 2 minutes

[highlight]175×4, 175×4, 175×4, 175×4, 175×4, 175×4, 175×4, 175×4. [/highlight]

Conditioning

5 minute KB Snatch Test @ 24/16kg for total reps.

[highlight]126 (60L / 66R) swapping every 20. [/highlight]

*Note: The goal of this test is to perform Snatches for the entire 5:00 unbroken. You may switch hands at any time, but the final rep count should be evenly split between both arms. These are “Russian style” Snatches, where the KB returns to the hang position (between the legs) between each rep. If you ask if they have to touch the floor “The Enforcer” will be sent to your home.

Wednesday 2013.06.19

June 19, 2013

Strength 1

Smolov 1/2 – Click Here for Smolov Calculator

HBBS 7X5 @ 75% – rest at least 2 minutes

[highlight]95×5, 135×5, 165×5, 165×5, 165×5, 165×5, 165×5, 165×5, 165×5. [/highlight]

BBG

1) 12 minutes to work to a max Snatch for the day, then:

EMOM for 5 minutes: 1 Snatch @ 90% of today’s max.

[highlight]83, 103, 113, 123FFFF, 123. EMOM 5 mins @113. [/highlight]

2) 12 minutes to work to a max Clean & Jerk for the day, then:

EMOM for 5 minutes: 1 Clean & Jerk @ 85% of today’s max.

[highlight]103, 113, 123, 133, 143FJ. EMOM 5 mins @123. All power cleans. [/highlight]

Strength 2

1a) 4X5 Weighted Strict Pullups – heaviest possible, rest 60-90 sec.

[highlight]skinny blue + skinny red 4×5[/highlight]

1b) 4X8 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor)

[highlight]4 holes 4×8[/highlight]

1c) 4X10 Reverse Hyper – heaviest possible, rest 30 sec.

[highlight]300×10, 300×10, 300×10, 300×10[/highlight]

Tuesday 2013.06.18

June 18, 2013

BBG

5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds

[highlight]83, 103, 83, 93, 103, 113, 123 (push press)[/highlight]

Strength

1a) 4X5 Split Press – heaviest possible (absolutely no heaving), rest 60 sec.

[highlight]65×5, 70×5, 75×5, 80×5[/highlight]

1b) 4X5 Pendlay Row – heaviest possible, rest 60 sec.

[highlight]113×5, 113×5, 123×5, 123×5. [/highlight]

Conditioning

2 minutes ME Muscle-Ups

[highlight]1 med black banded bar MU +6 giant black banded bar MU[/highlight]

-then-

6 minute AMRAP of:

50 Double-Unders
15 Burpees

[highlight]2+18 DU[/highlight]

-then-

2 minutes ME Muscle-Ups

[highlight]7 giant black banded MU[/highlight]

Monday 2013.06.17

June 17, 2013

BBG

7X1 Snatch + 3 Snatch Grip Push Press – heaviest possible, rest 60-90 seconds

[highlight]73, 83, 93, 103, 103, 108, 108[/highlight]

Strength

Smolov 1/1 – Click Here for Smolov Calculator

HBBS 6X6 @ 70% – rest at least 2 minutes

[highlight]155×6, 155×6, 155×6, 155×6, 155×6, 155×6[/highlight]

Conditioning

15 rounds for total calories of:

30 seconds ME Airdyne or Row for Calories RUNNING.
90 seconds Active Recovery (AD or Row) @ 55-65% RPE

*Notes: Airdyne is the preference. During each 90 second recovery interval try to record the exact same caloric total, but make sure you allow for a true max effort interval after. Yes, this is a 30 minute piece.

[highlight]9 laps + 150m = 3750m[/highlight]

Friday 2013.06.14

June 14, 2013

Power Elizabeth

Skinny blue dips — 8:24.