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.

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