215.2

Thug Life.

Strength:
1. Snatch
     3 x 5 @ 70%, 2 perfect singles @ 85%
2. Snatch Pull
     4 x 5 @ 75% of snatch
3. Snatch Grip Deadlift
     3 x 5 @ HAP

Conditioning:
Tempo Run 

1 to 2 sets of:
400 M Run - ramping up pace through the 400
800 M Run - about 25 to 30 seconds per mile slower than current 5K race pace
400 M Run - slow pace to jog throughout the 400

Rest 3 Minutes

     This Tempo run starts with a 400M run.  At the 400 mark run 800 M at a pace 25 to 30 seconds slower than your current 5K race pace. The last 400 should be a slow deceleration to a jog. 

WOD

Class WOD

215.1

Team Practice. 

Strength:

1. Back Squat

1 x 10 @ 60%, 1 x 8 @ 70%, 1 x 6 @ 75%, 1 x 4 @ 80%

2. Front Squat

1 x 5 @ 60 %, 3 x 5 @ 70%

3. Sled Drags

4 front / 4 back 100 ft @ HAP

Conditioning:

Airdyne

EMOM for 10 Min 

20 sec max effort

40 sec recovery (50% effort)

WOD:

Class WOD

Week off

Kam thrustering his way to the top of the podium. So proud of the birthday boy. What an impressive showing this weekend. 3 first place finishes, 2 second place finishes, 6 workouts. Beastmode

BHT is taking a week off. Use this week to recover from AOK2, I will be. "BHT Get Big" starts in Oktober. 

This week:

1. Recover. 

2. Find some true 1RM of the major Oly and Power Lifts. 

3. Do Class.

In Oktober I plan to

1. Give you a strength program that will make you strong/stronger

2. Program conditioning thrice a week

3. Program Team WODs twice a week

4. Program one or two Sucktoberfests (as long as you promise to only do them before rest days) 

214.3

Come n Get It

Strength

EMOM for 6 mins

5 push press HAP

BHT WOD

AMRAP in 5 minutes

2 MU

6 pistols

8 one arm KB snatches

Class WOD

Cash Out

3 x 10 unbroken HR push ups

214.2

Strength

1. EMOM for 6 mins

     2 thrusters @ 75-80% 1RM

2. EMOM for 3 mins

     15 second Max rep Thrusters (95/65)

     45 second rest

Conditioning

3 rounds of:

400 meter run

   Rest until 2 mins

@2 mins: 2 Hang cleans (205/125)

@3 mins: 2 Hang cleans (225/145)

   Rest until 4 mins

Skill Work

1. 4 KB TGU each side HAP

2. KB SN Lunge practice

3. Pistol efficiency practice 

         Warm up with a box. 

          Work on quick efficient reps.

     

214.1

Artist rendering aerial photo of AOK2. This is a deload week. Get some skill work or AOK work done this week. BHT "get big" cycle starts next week.

Technique

1. 10-15 minutes of Snatch technique work with 45-50%

2. Kettle bell snatch lunge practice

         3 x 8 each side (work up to 55/35)

BHT/AOK WOD

Eatology Chiplet

With a 6 minute time cap:

30 ft 2 KB Farmer Carry 55/35

15 Russian double arm KBS 55/35

15 S2OH 155/105

30 pistols

15 S2OH 155/105

15 Russian double arm KBS 55/35

30 ft 2 KB Farmer Carry 55/35

Conditioning

EMOM for 10 mins

20 seconds Max Airdyne

10 seconds rest

10 seconds Max Airdyne

20seconds rest

213.5

It's a Walk off

Strength
1. 20 mins to find max Clean and Jerk
2. 5 x 3 Snatch Grip Deadlift HAP

Conditioning
EMOM for 10 mins
100 meter row
1 Rope Climb
2 Muscle Ups

213.4

One Week 

Strength
CF Total
3 Attempts to find max...
Shoulder Press
Back Squat
Deadlift

Conditioning
1. On the 3 minutes for 9 minutes
     400 M Run

2. Every 30 seconds for 3 minutes
     6-8 Pull Ups

213.3

STRENGTH
20 Min to Establish 1RM Snatch

WOD
Class WOD

CONDITIONING
7 x 100M Row
20 sec rest between sets

213.2

Strength

Clean

1. 15 minutes to establish max clean for today

2A. 4 x 3 Deficit Deadlift HAP

2B. 4 x 5 Shoulder to Overhead HAP

Class WOD

Skill

3 x 3 Kettlebell TGU, heavy

Conditioning

On the 3 minutes

200 meter run 

15 Russian KBS (Heavy)

213.1

Trying something new, posting from my cool phone. We'll see how it goes. BHT official warm up coming after AOK2

Power Snatch 

5 x 3 @ 80%

Power clean + Split Jerk

5 x 2 @ 80%

Front Squat

15 mins to find 2RM

Conditioning

5 x 200 meter row.  30 sec rest 

212.4

Two Weeks....

Strength
1. Back Squat:
Establish 1RM
2. Incline Bench:
Establish 1RM
3. Prowler Push
5 x 50 Meters
30 sec rest


WOD
Class WOD

212.3

KD and Rauh... Mid Quad

Strength
Power Snatch
3 x 80%, 2 x 85%, 2 x 1 90%, 2 x 85%, 4 x 3 80%, 2 x 80%
Pwr Clean & Pwr Jerk
2 x 80%, 2 x 85%, 1 x 90%, 1 x 95%, 2 x 2 85%, 2 x 2 80%
Snatch Pull 
3 x 80%, 2 x  90%, 1 x 100%, 2 x 85%

WOD
Class WOD

Conditioning/Skill practice
Every 30 seconds for 6 minutes:
5-7 pull ups
     Protect Your Hands!!!!!

212.2

I am probably too Excited about this...#peedalittle

Warm Up
(To be done before bench press)
4 Rounds
30 sec battling rope
10 DB Snatch (moderate/light weight)
30 sec rest

Strength
Front Squat 
3 x 80%, 1 x 90%, 1 x  95%, 2 x  85%, 3 x  80%, 2 x 3 80%, 2 x  80%

2A. Bench Press
5 x 3 @ 75%
2B. Corn Cobb Pull Up
5 x 5 

2C. Weighted Dips

5 x 5 HAP

3. Heavy KB Turkish Get Ups
3 x 3 Each Side HAP

212.1

After "The Quad"

Strength
Snatch
3 x 80%, 2 x  85%, 1 x 90%, 1 x 95%, 3 x 3 80%
Clean & Jerk 
2 x 80%, 2 x 85%, 3 x 1 90%, 2 x  85%, 2 x 2 80%

WOD
Class WOD

Conditioning
4 Min Tabata Row
Rest 4 Mins
Shuttles
4 sets of the following with 45 seconds rest in between:
For Time:
5-10 -15
Set up cones at 0, 10, and 15 yards. Run from start to 5 and back, then 10 and back, and then 15 and back. Time stops when you cross the start line.