13.5

BHT Clinic

I will not be posting work for day 5 of this week. You will have to come to the Clinic this weekend...or wait until I post the work after we finish clinic. Saturday will be fun. This is going to be a fun month. I want to encourage ALL of you to:

1. Come this weekend
2. Sign up for Steve Miller's Oly Lifting Seminar
3. Compete in the Metro Competitor WOD
4. Compete in/Watch/Judge Cupid's Revenge

The format for this month will be a tad different from last month. You got a taste of it last week. We are going to ramp up the interval and short WOD work. We are going to hone in on some key Open Skills. We will talk about all of this on Saturday. So for now, I want to leave you with this:

These are two charts that will be very important this month...and yes, I made them. In the 2011 Open, 14 different movements were tested. In the 2012 open, 10 different movements were tested. If you consider the push press and the jerk to be "shoulder to overhead"(which for judging purposes, they were), then ALL 10 of the 2012 movements were also tested in 2011. I think these are very interesting sets of data. To be continued Saturday...

13.4

Ginny and I are trying to get an idea of who will be able to be there on Saturday. If you plan on coming, let one of us know or post it here. We will be talking a lot about The Open (registration started today) and about how we will be getting prepared. We want to see more and more finishes like these:

Oly Strength

1. 3 Push press + 1 jerk

            2 x 1(3+1) @ 50%(of jerk), 2 x 1(3+1) @ 60%, 2 x 1(3+1) @ 65%
2A. Hang power snatch (below knee) 4 x 3 @ 50% (of snatch)
2B. Muscle snatch 4 x 3 @ 35% (of snatch)

Squat Strength
Back Squat
        Warm Up 1 x 2 @ 60%, 1 x 2 @ 65%
        Work Sets 2 x 6 @ 70%

   I did not mention this at the beginning of the week so here you go:

            Since we transitioned straight into the Swords' Cycle without maxing out in between

            Estimate your new maxes for this 7 week cycle. Add 5-15 lbs depending on how you feel.

            If the weight becomes too much during the cycle, back off to your previous max.

WOD
Class WOD

Goat/Engine WOD

Sprint 300 meter Row (report time)

     rest 1 minute

AMRAP in 6 minutes of: (report reps)
15 Box jumps, 24"/20" box
115/75 # Push press, 12 reps
9 Toes-to-bar

        rest 1 minute
75 double unders (report time)


Post results to comments:

13.3

BHT Clinic will be Saturday 1:00-3:30ish. Ginny will be posting more about it on Facebook later this week. This is going to be a good time to get a lot of the competitors together for some fun WODs and some good discussions. Some of you are going to be models and guinea pigs and you don't even know it. The more the merrier.

Oly Strength

1.Block snatch pull + snatch (below knee) - 3 x 2 (1+1) @ 70%,2 x 2 (1+1) @ 75%
2. Block clean pull + clean (below knee) 3 x 2 (1+1) @ 70%,2 x 2 (1+1) @ 75%
3. Snatch deadlift to knee + snatch pull 3 x 1(3+1) @ 85%, 2 x 1(3+1) @ 90%
                              Block pulls should be from at or just above the knees

Squat Strength

      Front Squat
               Warm Up 1 x 2 @ 70%, 1 x 2 @ 75%
               Work Sets 3 x 6 @ 80%

WOD

Class WOD

Goat/Engine WOD

Pistols
5 minutes of Pistol warm up
            Get the kinks out of your movement
            Don't accept any rep that a good judge would no-rep

EMOM for 6 Minutes
Even: Tabata Pistols/(Non-pisteleros do Pistols to a low box)
Odd: Heavy 3 Rep Power Clean on the 30 seconds

rest 30 seconds 

500 meter sprint row

13.2

Some of you have seen this before. I love this guy's Website! We will talk about some of this in the BHT Clinic. This data is a combination all 2011-12 competitions (Open/Regional/Games). It shows the percentage that each of these movements were tested. Snatch + Clean + Jerk = 20%. Twenty Percentof what Crossfit TM tests...Olympic lifts!!!

Goat/Engine WOD
EMOM for 6 Minutes
Even: 15 Wall Ball Shots
Odd: Tabata Shoulder Touches

            A Shoulder Touch is: Kick up onto the wall in a HSPU position. 

            Then raise one arm up, touch the same shoulder, 

            and quickly place that arm back on the ground. Alternate arms. 

            You might want to do this before the Oly work today.

            Otherwise your shoulders might be too smoked.

Oly Strength

 1. Jerk 3 @ 60%, 3 @ 65%, 2 @ 70%, 2 @ 75%, 2 @ 80% (rest 90 seconds between each lift)
2A. Hang power clean (below knee) 3 x 4 @ 50% (of Clean)
2B.  3 Snatch grip push press + 2 Overhead squat - 3 x 1(3+2) @ 65% (of Snatch)

WOD

Class WOD

Skill/Cash out
Not for Time

1A. 3 x 1 rope climb 

1B. 3 x 1 Heavy Turkish get up each side

1C. 3 x 2 Attempts at max distance HS Walk

          

13.1

So Tired from all the excitement this weekend. Very proud of the BHT crew that destroyed Fittest in OK. More fun posts to come on this past weekend and on a possible BHT Clinic this coming weeking. Too tired right now. If you competed at Fittest in OK, PLEASE take today and tomorrow off...So...Rest Monday. Active rest Tuesday. Click on the Block Snatch Pull link to watch Doug Chapman (Julie Foucher's coach) talk about the set up for snatching from blocks.

Oly Strength
1. Block snatch pull + snatch (mid-thigh) 3 x 2(1+1) @ 65%, 2 x 2(1+1) @ 70%
2. Block clean pull + clean (mid-thigh) 3 x 2(1+1) @ 65%, 2 x 2(1+1) @ 70%

3. 3 Clean deadlift to knee + 1 clean pull 3 x 1(3+1) @ 85%, 2 x 1(3+1) @ 90%

                    Block pulls should be from at or just above the knees

Squat Strength

 Front Squat 

           1. Warm Up 1 x 6 @ 60%, 1 x 6 @ 65% 

           2. Work Sets 2 x 6 @ 70%

WOD

Class WOD

Goat/Engine WOD

     Deconstructed Amanda

9 Muscle Ups/Jumping Muscle Ups

     rest 90 seconds

9 Squat Snatch (135#/95#)

     rest 90 seconds

7 Muscle Ups/Jumping Muscle Ups

     rest 60 seconds

7 Squat Snatch (135#/95#)

     rest 60 seconds

5 Muscle Ups/Jumping Muscle Ups

     rest 45 seconds

5 Squat Snatch (135/95)

12.5

Many/most of you are competing at Fittest in OK. The WODs are up. I will post some comments/suggestions after some testing tonight. This looks like a Shoulder Girdle Muscle smoker. So get those shoulders warm, keep them warm, and don't get hurt.If you are competing as an individual this weekend, look at the bottom of this post for some testing suggestions. Do not do today's work if you are competing. Good luck this weekend. I will see you there.

Oly Strength
1. Snatch High-Pull  3 x 3 @ 75%
2. Snatch
                    10 min to find Heavy Single then, 5 x 1 @ 85% of Heavy Single weight
3. Clean & Jerk
                    10 min to find Heavy Single then, 5 x 1 @ 85% of Heavy Single weight

Grunt WOD

400 meter Run (less than 10 seconds off PR)

          rest 1 minute

3 rounds

3 Tire flips
5 Back squat (250#/175#)
7 Bench press (225#/115#)

         rest 1 minute
3 rounds

10 Box jump (30/24) games standard
10 Ring dip

        rest 1 min

500 meter row (less than 8 seconds off PR
 
WOD
Class WOD

Fittest in OK Testing
Only do these two things tomorrow, then stretch out and do some active recovery.
20 seconds of row x 3
1. at the same pace as fastest 500
     record calories and stroke rate, rest as needed
2. at the pace of a relaxed 1000
     record calories and stroke rate, rest as needed
3. At a relaxed paced with powerful pulls at a lower (60-70% ish) stroke rate
     record calories and stroke rate

     I had a few people test these this evening, and the results were interesting. 1 and 2 were only separated by 2-3 calories. I think (don't hold me to this) that you will have a similar result. It is my opinion that the tabata row will be like this for a lot of people. I think there will be a lot of competitors who will not manage their endurance well on the row. I think most of them will see a significant decrease in their calories during that portion of the workout. Use this test as a way to approximate your sustainable number

5 mins of KBS, start each round on the minute
9-12-30-12-9
     Record how long it takes you to complete each set. Some of you may need to rest mid set in the wod this weekend. this will give you a good idea of how long it will take you to do a set of 9 and a set of 12 when you are taxed.

12.4

Long Post today, please read it and comment.

• Tanks and T-Shirts
• So... after today, the shirts are definitely in the works. It looks like there will be a girl and guy tank option and also a t-shirt option. Before I can order them or even get pricing ideas, I need to know who wants one and the size you think you will want. Even if you have posted that you want one on a previous post, post here with size and style.
• Programming Comments
• This next cycle (which starts next week) is going to be important as we ramp up for The Open. The weekly structure will change a bit. Keep Building. Stay focused. This training is a marathon, not a sprint. There will be ups and downs in your training. The Open starts 6 weeks from today and we are still building. Stay hungry but be patient and stay injury free. 
• As we look to The Open we will continue to pay attention to the cadence of your WODs. The strength and engine WODs I have been programming should have already laid this groundwork, whether you realized it or not. Start to pay attention to where you break down in WODs and why. Work on your mental toughness. The Engine work we will be doing will also help with mental management of your WODs and with rep planning.
• BHT Clinic
• Ginny and I are talking about having a BHT get together. We would do some individual and team WODs We would work on perfecting some lifts and skills. Dates are in the works for early February (2nd or 3rd-ish).

      Post your shirt size, post if you could make either of those afternoons, and stay hungry.

Oly Strength
  1. Jerk 3 x 5 @ 75%
2A. Push Press 5 x 2 @ 80%, 4 x 2 @ 85%
2B. Snatch high pull 5 x 2 @ 75%, 5 x 2 @ 80% 
3. EMOM for 6 mins: Alternate
             Odd:  45 seconds: 6 Unbroken push press. Heaviest possible weight.
                                           Hold in rack position for the  remaining 45 seconds
             Even: 45 seconds: 5 strict pull ups. On 5th rep, chin above bar hold for
                                           the remaining 45 seconds. If you drop, get back on the bar.

Squat Strength
This is the last day of the 12 week Hatch squat cycle. Yes it is the same as 12.2, enjoy it
Back Squat                              90 sec rest
1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 70%
Front Squat                              90 sec rest
1 x 5 @ 60%, 1 x 5 @ 70%, 1 x 5 @ 75%, 1 x 5 @ 80%

WOD
Class WOD
For Jackie, stay calm and solid on the row. Then, kill the thrusters and pull ups.
Manage yourself well and don't take any big breaks. PR today.

Goat/Engine WOD
Alternating Tabata Minutes for 6 Minutes
Even: 1-2 Rope Climbs
Odd: X
            So...Even min are 30 seconds for 1-2climbs,
            30 seconds for another 1-2 climbs
            Odd mins are 20 seconds of X, 10 seconds rest,
            20 seconds of X , 10 seconds rest
X is your goat to pick, you can choose between
1. 7 unbroken TTB
2. 5 unbroken C2B pull up
3.6 Box jump (rest at the top of the box ONLY, bound out of the bottom)
4. ME kipping HSPU to a paralettes (Drew)
5. 3 Muscle Ups
6. ME Double Unders

Post results to comments

12.3

As promised. Here is what the BHT tanks might (are probably going to) look like. Please post comments below...nice comments.

Oly Strength 
1A. Block Clean from Knee 3 x 5 @ 75%
1B. Clean Pull w/ straps on 2" riser 3 x 4 @ 95%

                          A 2 inch riser is roughly a 25# plate, place two 25# plates side by side.

                         Don't use more than a 2 inch deficit.

2. Stiff Leg Deadlift 5 x 3 @ 65% of Back Squat

3. EMOM for 6 minutes
                     1 Clean
                            Heavier each lift. Start with 70% of max.
                            Climb to a 1 rep clean max for the day.
                            There will be a total of 7 lifts, one at 0, 1:00, 2:00, 3:00, 4:00, 5:00, and 6:00

WOD

Class WOD

Prowler Push

5 rounds

25 meter Prowler Push (180#/90#)

25 meter lunge back to start

25 meter sprint to prowler

25 second rest                      

Goat/Engine WOD
Pistols
5 minutes of Pistol warm up
                 Get the kinks out of your movement
                  Don't accept any rep that a good judge would no-rep

then:

EMOM for 6 Minutes
Even: Tabata Pistols/(Non-pisteleros do Pistols to a low box)
Odd: Tabata double unders

Post results to comments

12.2

     BHT tanks coming soon. Not tanks like the massive war machine. Tanks like tank tops, the cloth torso covering with holes for your head and arms...So excited!
   I will talk about style and sizes L8er, but... I just didn't wanna have sleeves, you know. The BHT guns should be allowed to come out and play.
     Let me know who would be interested. Or wait for the "big reveal" tomorrow. I am too excited to sleep. Mostly because of the tanks, but mostly because I am so pumped to see some BHTers unleashed on the public this weekend.

Squat Strength
Back Squat                                            90 sec rest
1 x 5 @ 60%, 1 x 5 @ 70%, 2 x 5 @ 75%
Front Squat                                            90 sec rest
1 x 5 @ 60%, 1 x 5 @ 70%, 1 x 5 @ 75%

Press Strength
Bench                               90 sec rest
3 x 6 @ 75 %  max

Incline Bench                    90 sec rest
6 x 1 @ 95%
            Explosive and controlled reps off chest

WOD
Class WOD

Goat/Engine WOD
EMOM for 6 Minutes
Even: 8 Toes To Bar on the 30 seconds
Odd: ME HSPU

                HSPU are Games style with 2 45s and an Ab Mat

                Srict or kip, but make sure you get at least 10 a minute

Efficiency Tips
Installment #2  Toes to Bar
     This too will be added to the Efficiency Tips Page.

     The description  and instruction that Speal gives is excellent (Watch the entire video), but before you go off and try to TTB like Chan, I want you to watch the way that the girl in the second video does her TTB (Watch this video from 0:00 to 0:40)  

     I think that allowing the hips to drift back and away from the bar is a good way to begin to become efficient with this move. They do not talk about her doing that on the video, but her kip technique is in stark contrast to Matt Chan's kip. 

     I recommend that as you begin to take this movement out of your weakness bag, you try to have your TTB look like the girl in the second video. This requires that kip that sends your hips back away from the bar, but it also reduces the distance your toes have to travel.

      I also recommend that as you begin to perfect the movement to put it in your strength bag, you combine her technique with what Chan demonstrates using a much shorter kip.

In both methods you can utilize the "knees to elbows with a kick" technique.

 Post Results to comments...Please

12.1

     This is the last week of our current strength cycle. Goat Killing will continue and Engine Building will begin to ramp up. 

     Some of you will be/are competing in Fittest in OK and Cupid's Revenge which are both right around the corner. I will not be tapering or changing the programming for either of these competitions. I want each of you to do well in them, especially if you have set goals for yourself regarding these competitions. We view these competitions as a way to prepare for the Games season. I will let you regulate yourself in preparation for these. My recommendation is that you read in the "BHT Manifesto" about training through The Open and that you "train through" these competitions.

Oly Strength - Snatch
1A. Block Snatch at Knee, 3 x 5 @ 75%
1B. Deficit Snatch Pull with feet on a 2 Inch Riser, 3 x 4 @ 95%
2. 1 Heaving Snatch Balance + 2 Overhead Squats, 4 x 1+2 @ 70% of OHS Max

                      A 2 inch riser is roughly a 25# plate, place two 25#  plates side by side.

                     Don't use more than a 2 inch deficit. 

                      You can use straps.
3. Every 60 seconds for 6 minutes
             1 Snatch
                        Heavier each lift. Start with 70% of max.
                        Add weight to the bar during the 60 second rest.
                        Climb to a 1 rep snatch max for the day.
                        There will be a total of 7 lifts, one at 0, 1:00, 2:00, 3:00, 4:00, 5:00, and 6:00

                         You may need a friend to help you load the weight
WOD
Class WOD

Goat/Engine WOD
Sprint 500 meter row

Rest 2 minutes

5 x ME muscle ups with strict 90 second rest between each set

                          Non muscle uppers do five jumping muscle ups instead of ME. 

                          Focus on "pulling around the rings" and then "sitting to you feet". 

                          Do not jump your shoulders to/through the rings,

                          jump your xiphoid to the rings and then "sit to your feet". 

                          The Carl Paoli video shows "sitting to your feet" in detail. Watch it again
Sleds
1A. Sled Pulls, Front, slow and HEAVY. 4 x 25 meters
1B. Sled Pulls, SLHS Walk 4 x 25 meters

               Use belt for front pulls. If you have not watched the sled pulls video, watch it HERE. 

               Watch from 0:55 to 1:10. Louie Simmons shows how to utilize the front sled pulls in order to 

               isolate your hamstrings. This is what we want. 

               If you don't know how to do SLHS Walk pulls, ask somebody. 

              You may/will have to use 2 different weights. Do this as your last work of the day.

Post loads, times and results to comments

11.5

Oly Strength
1. Snatch
                15 min to find Heavy Single (HS)
2. Clean & Jerk
               15 min to find Heavy Single (HS)
3. 2 min AMRAP of Snatch at 80% of HS
               rest 2 minutes
4.  2 minute AMRAP of Clean and Jerk @ 80% of HS
             If your shoulders are sad today, 
             pick your weakest of the two lifts and do the corresponding work for that lift,

WOD
Class WOD


Partner Grunt WODs      You sandbaggin son of a... 
A lot of instruction for these WODs, Be patient, they are pretty simple    
Mini WOD 1         
4 Min Time Cap
Stack 5 sandbags at both ends of the gym, equal weight in both stacks (North side/South side).
At 3.2.1.go carry sandbags from your stack and drop them on the opposite stack
At 4 minutes, stop.
             WOD winner will be the competitor with the least amount of sandbags in their stack
             Sandbags that are in transit when time is up count against your stack.
            You could also have a 2 on 2 team competition with 8 sandbags in each stack.:-)
Rest 3 mins
Then
Mini WOD 2
AMRAP in 3 minutes of:     Burpees
With (20#/10#) weight vest
5 "You Go I Go" burpees
                  While partner A does burpees partner B must have an 
                   80#/40# sandbag held off the floor
Rest 1 Min
Then
Mini WOD 3     
AMRAP in 3 Mins of :    Goblet Squats
5 "You Go I Go" Goblet (More Like Hug) Squats with Sandbag @ 80#/40# (Use 1 sandbag)

            Make these WODs into a fun competition
           Pick a partner that is close to you in most WODs, someone who will challenge you....
           Or (giddy smile on my face right now)... you could do all three WODs 
           as a team competition with 4 people, 2 teams of 2. 
           Either way, have fun with these WODs...and protect your freaking back.

Then...Check these out
  2009      2010

Post results to comments

11.4

Shoulder injuries suck, ask Ginny. We want to combat and help prevent these injuries.  Warm your shoulders up and protect them. Blackburn Exercises (Page 3 and 4) are great for rehab or prehab. So are Jobe's shoulder strengthening exercises and Y-T-W & L. The video below is basically a combo of all of those three programs, with a Ben Bergeron flavor. Pick and choose movements from these that work for you. Try to work something into your warm up that activates the shoulder and strengthens you rhomboids. Definitely do some version of any of these before you press or do overhead work. With this much volume, your shoulders (your body) can get sad if you aren't proactive at preventing injury. Protect your shoulders.

Oly Strength
1. Jerk behind the neck - 3 x 3 @ 75%, 3 x 2 @ 80% 90 sec rest
2. Push Press - 1 x 5 @ 75%, 5 x 2 @ 80%, 1 x 5 @ 80% 90 sec rest
3. Jerk Dip Squat (Video Here) 5 x 3 @ 90% (of jerk) 90 sec rest
4. Every 20 seconds for 1:40 mins, 1 Push press + 2 front squat at 185/125
                      During #4, do not drop the weight, rest in a rack position
                      The complex will be performed five times. 
                      One complex at each of these times: 0:00, 0:20, 0:40, 1:00, 1:20

Squat Strength
Back Squat 90 sec rest
1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 70%
Front Squat 90 sec rest
1 x 5 @ 60%, 1 x 5 @ 70%, 1 x 5 @ 75%, 1 x 5 @ 80%

WOD
Class WOD

Goat/Engine WOD
Strict 10 Minutes to:

            Find max Ground to Overhead with Strong Man Log 

                         (You had to know that was coming) Watch This to see the Viper Press

                         Drew's Log weighs 102#, someone will have to weigh Ginny's

Alternating Tabata Minutes for 6 Minutes
Even: 3 Ground to Over Head with Strong Man Log (152/112 ladies use metal plates here)
Odd: X
                  So...Even min are 30 seconds for 3 G2OH,
                  30 seconds for another 3 G2OH
                  Odd mins are 20 seconds of X, 10 seconds rest,
                  20 seconds of X , 10 seconds rest
                  If you have not used a log before before, get someone to help you and WATCH THIS

                  You can Lap it, Clean it, and then Jerk it. You can Clan and Jerk it. You can Viper Press.
                  Don't break yourself, Don't break the log, use good technique, be safe

X is your goat to pick, you can choose between
1. 7 unbroken TTB
2. 5 unbroken C2B pull up
3.6 Box jump (rest at the top of the box ONLY, bound out of the bottom)
4. ME kipping HSPU to a deficit (Drew)
5. 3 Muscle Ups
6. ME Double Unders

Post Work to comments

11.3

Oly Strength
1A. Clean Pulls w/ straps 3 x 3 @ 115%                                      60 sec rest.
1B. Mid thigh hang clean 3 x 5 @ 75% .                                       90 sec rest.
  2. Stiff leg deadlift 1 x 5 @ 70% (of BS 1RM), 5 x 3 @ 65%     90 sec rest..
  3. EMOM for 6 minutes: Alternate
            Even: 6 Thrusters at heaviest weight sustainable.
            Odd: 6 "Touch and Go" Power Cleans at the same weight

Prowler
1A. Prowler Push wiith High Handles, HEAVY 4-6 x 25 meter                no rest
1B. Back Lunge 4-6 x 10 steps                                                               90 sec rest
            On the Prowler, 

            Use a heavy and challenging weight, but do not stop during the 25 meters

            On the back lunges,
            Step backward into a lunge and then stand back up into the same place, 

            Try to load your Glutes and hamstrings
            You don't have to traverse at all.
            Just stay in the same spot.

WOD

Class WOD

Goat/Engine WOD

        Do this after the class wod
Pistols
5 minutes of Pistol warm up(see Non-Pistollers below)

            Work on getting the kinks out of your movement

            Don't accept any rep that a good Regional/Games judge would no-rep
Then:
EMOM for 10 mins Alternate between:
Even: 8 pistols (4 each side) Focus on form and efficiency
Odd: 4 Turkish get ups (2 each side) 

        During Odd minutes Do one TGU every 10 to 15 seconds for a total of 4 

        Choose your weight and your weighted implement (KB, DB, BB, baby, etc.)

Non-Pistoleros
10 minutes of Pistol to Box Warm up using these three progressions:
1. Pistol down to box, hover, and sit, stand with both legs
2. Pistol up from box, sit with both legs
3. Pistol sit to box and bounce (touch and go) with one leg
Then:

EMOM for 6 mins Alternate between:

Even: 6  pistol to box and bounce up (3 each side) Focus on form and efficiency
Odd: 4 Turkish get ups (2 each side) 

        During Odd minutes Do one TGU every 10 to 15 seconds for a total of 4 

        Choose your weight and your weighted implement (KB, DB, BB, baby, etc.)

11.2

Squat Strength
Back Squat                                                     90 sec rest
1 x 5 @ 60%, 1 x 3 @ 70%, 1 x 2 @ 80%, 1 x 2 @ 90%, 1 @ 95%, 1 @ 103%
Front Squat                                                     90 sec rest
1 x 5 @ 60%, 1 x 5 @ 70%, 1 x 5 @ 75%, 1 x 5 @ 75%

Press Strength
Dumbbell Bench                                                60 sec rest
3 x 5-6 @ 75 % of percieved DB max

Incline Bench                                                      90 sec rest

6 x 2 @ 90%
            Explosive and controlled reps off chest

WOD
Class WOD

Goat/Engine WOD
EMOM for 6 Minutes
Even: Tabata Row for Distance
Odd: ME HSPU (any style srict/kip) on parallettes (make sure you get at least 10 a minute)
           So...Even min are: 20 seconds of Row, 10 seconds rest,
           20 seconds Row, 10 seconds rest
           Odd mins are: 1 (or 2...or 3) set/s of Max Effort HSPU on parallettes
           Men/Women, try to total over 750 meters/600 meters.

           Set plates and an abmat between the bars to a slight deficit.

           Make sure to get at least 10 HSPU each min, try to do them in one set.

           Report how many sets it takes with results

Efficiency Tips

 Installment #1 the HSPU
Some of you have this movement down and this is a review. Some of you have this movement down and the technique is new to you. Others of you are still working the HSPU. No matter where you are, this is a good video to watch. Try a few of these before you do the Goat work.There are a number of these videos and I do not want to reinvent the wheel. So here is the first one we will cover.

11.1

I have added (as promised) a few new pages to the BHT site. Please read them. If you have been following (or plan to follow), these pages will be good for you to be familiar with.  The Black Horse Manifesto page (thanks Bryan for the fancy "Manifesto" name) will help you to know where we have been and where we are planning to go. The BHT Origin page gives a little (maybe too much) background into how this programming started. The Competitor Goals page will help you to know the types of numbers we are looking for as we head into the games season, this was put together by multiple team members. If you are fighting for a muscle up right now, read the Non-Muscle Uppers page. A Non-Pistoleros page is coming soon, as is an Efficiency Tips page. As always, your feedback is appreciated. Please continue to post your daily work. It is extremely helpful to me as we move forward.

Oly Strength - Snatch 
1A. Mid Thigh Snatch (from blocks). 3 x 5 @ 75%. Rest 90 Sec.

1B. Snatch Pulls. 3 x 3 @ 115% Rest 90 Sec.
  2. Overhead Squat. 3 x 5 @ 70%. Rest 90 Sec.
  3. EMOM for 6 minutes: Alternate

               Even: 6 "Touch and Go" Power Snatches at heaviest weight sustainable.

                Odd: 6 "OHS at the same weight

Sleds
1A. Sled Pulls, Front, slow and HEAVY. 4 x 25 meters
1B. Sled Pulls, SLHS Walk 4 x 25 meters

If you have not watched the sled pulls video, watch it HERE. Watch from 0:55 to 1:10. Louie Simmons shows how to utilize the front sled pulls in order to isolate your hamstrings. This is what we want. If you don't know how to do SLHS Walk pulls, ask somebody. You may/will have to use 2 different weights. Do this as your last work of the day.

WOD

Class WOD

Goat/Engine WOD

400 meter run (for PR or close to)

     rest as needed (3-4 minutes)

then, use this time to calculate pace for 200 meter run

1/2(400 meter time from above) + 8 seconds = 200 meter goal time

Alternating EMOM for 10 minutes

200 meter run at goal time

3 Muscle Ups/Jumping Muscle Ups

   then

    rest 3-4 minutes

Max set unbroken MU

Post loads, times and results to comments

10.5

Oly Strength
1. Snatch High-Pull - 1 x 3 @ 70%, 3 x 2 @ 75%
2. Snatch
         10 min to find Heavy Single then, 4 x 2 @ 80% of Heavy Single weight
3. Clean & Jerk
          10 min to find Heavy Single then, 4 x 2 @ 80% of Heavy Single weight

Grunt WOD
            With Weight Vest (20/10#)

25 Double unders

10 strict pull ups

25 Double under

Then:

7 min AMRAP

25 Meter HEAVY Prowler Push

5 Hang power cleans (205/125)

10/5 Bar Dips

Then:

Shed the vest

500 meter Row (10 seconds off PR)

30 HSPU

WOD
Class WOD

Post loads and times to comments

10.4

Letter from the editor regarding Goats this month:

     I have chosen  them based on prevalence of prescription at the games/regionals/open/competitions...
We will have MU on day 1, HSPU on day 2, and Pistols on day 3. Day 4 (today) I will pick a skill that shows up occasionally and that you should be proficient at, and you will get to choose which of your weaknesses you are going to pair it with.
     If you are a muscle up beast, replace MU with a different skill on day one. The same goes for the rest of the week. This is your month to really and truly eliminate 2 or 3 goats from your repertoire.
     That being said, if your pistols are adequate but not awesome, Don't Just Go Through The Motions On Pistol Day!! Use this month as an opportunity to perfect form and/or endurance on your weaknesses.
     If you have perfect form and endurance on every skill/movement, use this month as an opportunity to increase your cycle time of a skill/movement that bogs you down in a WOD.
     Kill goats this month... Kill em ALL...well, at least 2 or 3 of them.

Oly Strength
1. Jerk behind the neck 3 x 5 @ 75%                                                       90 sec rest
2. Push Press 3 x 2 @ 75%, 4 x 2 @ 80%                                             90 sec rest
3. Jerk Dip Squat (Video Here) 5 x 3 @ 85% (of jerk)                           90 sec rest
4. Every 30 seconds for 2 mins, 2 Push press + 2 front squat at 155/105
                                    During #3, do not drop the weight, rest in a rack position

Squat Strength
Back Squat                              90 sec rest
1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 75%

Front Squat                             90 sec rest
1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 70%
WOD
Class WOD

Goat/Engine WOD

Strict 10 Minutes to Platform (Jerk Box) a Heavy Single (HS) Atlas stone
                   Stack Jerk boxes to almost nipple height, lap the stone then place it on the jerk box

Then:

Alternating Tabata Minutes for 6 Minutes
Even: 1-2 Atlas Stone to platform (jerk box)@ HS minus one Stone
Odd: X
            So...Even min are 30 seconds for 1-2 stone to platform,
            30 seconds for another 1-2 stone to platform

             Use the stone that is one lighter than your heavy single
            Odd mins are 20 seconds of X, 10 seconds rest,
            20 seconds of X , 10 seconds rest

            If you have not used stones before, get someone to help you and WATCH THIS
            Don't break yourself, Don't break a stone, use good technique, be safe

         
            X is your goat to pick, you can choose between
                        1. 7 unbroken TTB
                        2. 5 unbroken C2B pull up
                        3.6 Box jump (rest at the top of the box ONLY, bound out of the bottom)
                        4. ME HSPU to Rouge 45's with Ab Mat between, games style (Drew)

                        5. 3 Muscle Ups

                        6. ME Double Unders

10.3

Oly Strength
1. Mid thigh hang clean 3 x 2 @ 65%, 3 x 3 @ 70% .         90 sec rest..

2A. Clean Pulls w/ straps 1 x 3 @ 110%, 3 x 2 @ 115%    90 sec rest.
2B. Stiff leg deadlift 65% of back squat 1RM, 5 x 3.           90 sec rest.
3. Every 90 seconds for 9 minutes
      1 Clean
            Heavier each lift. Start with 70% of max.
            Add weight to the bar during the 90 second rest.
            Try to climb to AT LEAST 80% of 1 rep clean max.
            There will be a total of 7 lifts, one at 0, 1:30, 3:00, 4:30, 6:00, 7:30, and 9:00

Prowler
1A. Prowler Push wiith High Handles, HEAVY 6 x 25 meter      no rest

1B. Back Lunge 6 x 10 steps                                                     60 seconds

            On the back lunges, 

            step backward into a lunge and then stand back up into the same place, 

            you don's have to traverse at all. 

            Just stay in the same spot.

Goat/Engine WOD
Pistols
10 minutes of Pistol warm up(see Non-Pistollers below)
Then:
EMOM for 10 mins Alternate between:
Even: 8 pistols (4 each side)     Focus on form and efficiency

Odd: 200 meter run

Non-Pistollers
10 minutes of Pistol to Box warm up using these three progressions:
1. Pistol down to box, hover, and sit, stand with both legs
2. Pistol up from box, sit with both legs
3. Pistol sit and bounce (touch and go) with one leg
Then:
Every 30 seconds for 6 minutes:
4 pistols (2 each side)
At 00 seconds, do 4 reps of #1.
At 30 seconds, do 4 reps of #2.
At 60 seconds, do 4 reps of #3.
Repeat for a total time of 6 mins.

10.2

Squat Strength
Back Squat 90 sec rest
        1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 75%,
Front Squat 90 sec rest
        1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 70%

Press Strength
Bench 60 sec rest
     4 x 4 @ 70 %
Incline Bench 90 sec rest
     7 x 3 @ 87%

WOD
Class WOD

Goat/Engine WOD

If you do the class WOD today, skip this and spend 10 minutes working on another goat (pistols to a box/jumping muscle ups/box jumps/TTB/ double unders). If you do all the pressing today, then do 100 push ups,  and then do the Goat WOD...your chest and arms will be sad face.

EMOM for 6 Minutes
Even: Tabata Airodyne for Calories
Odd: ME HSPU (any style) to a deficit (make sure you get at least 10 a minute)
     

     So...Even min are: 20 seconds of Airodyne, 10 seconds rest,
     20 seconds Airodyne, 10 seconds rest
     Odd mins are: 1 (or 2) set/s of Max Effort HSPU to a deficit 

    

10.1

Oly Strength 
1. Mid Thigh Block Snatch + 1 OHS

            3 x 2 @ 70% (of Snatch), 3 x 3 @ 75%. Rest 90 sec.
2. Heavy Snatch Pulls (use straps)

            1 x 3 @ 105%, 3 x 2 @ 115% Rest 90 sec.

3. Every 90 seconds for 9 minutes

            1 Snatch 

                    Heavier each lift. Start with 75% of max. 

                    Add weight to the bar during the 90 second rest. 

                    Try to climb to AT LEAST 85% of 1 rep snatch max.

                    There will be a total of 7 lifts, one at 0, 1:30, 3:00, 4:30, 6:00, 7:30, and 9:00

Sleds
1. Sled Pulls, Front, slow and HEAVY. 6 x 25 meters
3.Sled Pulls, SLHS Walk 4 x 25 meters

If you have not watched the sled pulls video, watch it HERE. Watch from 0:55 to 1:10. Louie Simmons shows how to utilize the front sled pulls in order to isolate your hamstrings. This is what we want. If you don't know how to do SLHS Walk pulls, ask somebody.

Goat/Engine WOD

                                  This WOD will take some math. Add 6-8 seconds to your best 500 meter row time.

                                   Subtract this number from 8 minutes (480 seconds).
                                   This will be your row start time at the end of the WOD. So...
                                   480 seconds - (Best 500 m row + 6 to 8 seconds) = START ROW

With a running 8 minute clock:

30 second Row for MAX Distance 

        Rest 30 seconds

30 second AMRAP of Muscle Ups/Jumping Muscle Ups

        Rest 30 seconds

EMOM for 4 minutes

1 Muscle Up/Jumping Muscle Up into 5-8 Ring Dips

       Rest until  START ROW time

At START ROW time, start a 500 meter row. Finish in under 8 minutes.

9.5

Oly Strength
1. Snatch Pull 4 x 2 @ 95%
2. Snatch
         10 min to find Heavy Single then, 5 x 1 @ 75-85% of Heavy Single weight
3. Clean & Jerk
          10 min to find Heavy Single then, 5 x 1 @ 75-85% of Heavy Single weight

Grunt WOD
            With Weight Vest (20/10#)

6 min AMRAP

5 Burpees

4 Strict Pull up

30 Meter Farmers Carry (100/70# DB) 15 meters down and back

2 Tire flips

WOD
Class WOD

9.4

Oly Strength

1. Jerk behind the neck 3 x 5 @ 70%                                 90 sec rest
2A. Push Press 5 x 4 @ 75%                                             90 sec rest
2B. Jerk Dip Squat (Video Here) 5 x 3 @ 80% (of jerk)     90 sec rest
3. Every 20 seconds for 3 mins, 2 Push press + 2 front squat at 135/95

                              During #3, do not drop the weight, rest in a rack position

Squat Strength
Back Squat 90 sec rest
1 x 5 @ 65%, 3 x 5 @ 75%
Front Squat 90 sec rest
4 x 5 @ 65%

WOD
Class WOD


Goat/Engine WOD
Alternating Tabata Minutes for 5 Minutes
Even: 1 rope climb
Odd: X
     So...Even min are 30 seconds for one rope climb,
        30 seconds for a second rope climb
     Odd mins are 20 seconds of X, 10 seconds rest,
        20 seconds of X , 10 seconds rest

     X is your goat to pick, you can choose between

        1. 7 unbroken TTB

        2. 5 unbroken C2B pull up

        3.6 Box jump (rest at the top of the box ONLY, bound/return quickly out of the bottom)

        4. ME HSPU on paralletes (Drew)

Drew

 4 x 20 seconds max shoulder touches

9.3

This week has been about working on metabolic endurance and skills...Engine Building and Goat Killing. These will be the focus for the next month. Today, when you post, list your worst 2 goats at the top of your post. Even if you are behind on days, or if you have not been posting, list 2 goats anyway. This will help me as I solidify the programming for this month. It will also help you for future days where you will have choose your skill o' day. Use THIS to help you decide where you need work.

Oly strength
1A. Hang Clean 3 x 5 @ 70%                                 Rest 90 sec.
1B. Heavy Clean Pulls 3 x 3 @ 105%                      Rest 90 sec.

2. Stiff leg deadlift  5 x 3 @ 60% of back squat        Rest 90 sec
3. EMOM for 5 minutes: 6 "Touch and Go" Power Cleans at heaviest weight sustainable.

Prowler
1. Prowler Push, High Handles, HEAVY 5 x 50 meter  

2. Prowler Push, Low Handles, HEAVY 5 x 25 meter 

3. Back Lunge 2 x 50 meters

Skill
Pistols

10 minutes of Pistol warm up
Then:
Every 30 seconds for 5 minutes:
6 pistols (3 each side)

         Focus on form and efficiency

Non-Pistollers

10 minutes of Pistol to Box work using these three progressions:

1. Pistol down to box, hover, and sit, stand with both legs

2. Pistol up from box, sit with both legs

3. Pistol sit and bounce (touch and go) with one leg
Then:
Every 30 seconds for 6 minutes:
4 pistols (2 each side)
       At 00 seconds, do 4 reps of #1.
       At 30 seconds, do 4 reps of #2.
       At 60 seconds, do 4 reps of #3.
       Repeat for a total time of 6 mins.

WOD
Class WOD
           Don't stress out about a PR. Stay calm and consistent.

Engine/Goat WOD
Every 3 minutes x 3
400 meter run
With a running clock, run a 400 at time 0, 3:00, and 6:00.
So 3 x 400 meter run.
If you are running out of time today, choose between this WOD and #3 of the Oly Strength.
If running and/or Metcons is/are a goat for you,
then definately choose this over the EMOM cleans.
Run these no more than 10-12 seconds slower than your PR 400 run time.
Do this AFTER you finish everything else

Post results to comments: