The End

This is the end of BHT in this format. After much thought and debate, I have concluded that it is time for me to move on. I am proud of what we have done here. Thanks to everyone for their support. Thanks most of all to my wife, she is my rock. She has been and always will be my muse and my inspiration.

Decision time

I need a little more time. Sorry to those of you who follow regularly...making some decisions about the future of BHT. Busy work week....busier home week.

Break today

BHT on break today

226.3

This cycle is probably my favorite cycle. Last year we saw a ton of gains during this cycle. If you have specific goals for the Crossfit season, now (or 2 months ago) is the time to start dialing in your training. I know that there is a lot of volume coming at you, focus on your weaknesses. Get explosive.

Who belongs in what decade?

Strength:
1. Power Snatch + 2 Full Snatch
     2 x 1+2 @ 70%, 3 x 1+2 @ 75%
2. Jerk
     5 x 3 @ 75%
3. Clean Pull
     5 x 5 @ 105%

Conditioning:
3 RFT
10 Double arm KB clean (45/25)
10 OH walking lunge steps with KBs
10 Burpees
5 Broad Jumps

     Focus on distance with your Broad jumps

     Move through the first three movements with purpose

     When you reach the broad jump, slow down and be explosive

Skill:
Accumulate the following
2 Minute Handstand Hold
50 Shoulder Touches (Chicken Pecking)
               Do these in any order, you may do them on a wall or free standing
               Do it all at once or throughout the day
WOD
Class WOD

226.2

Strength:

1. Back Squat

1 x 5 @ 60%, 1 x 3 @ 70%, 1 x 2 @ 80%, 1 x 2 @ 90%, 1 x 1 @ 95%

2. Front Squat

1 x 5 @ 60% 1 x 5 @ 70%, 2 x 5 @ 75%

Conditioning:

EMOM in 12 Minutes

Even: 1 power clean + 1 squat clean + 1 thruster + 1 jerk @ HAP

Odd: 25M prowler push @ HAP

Grunt:

1a. 3 x 10 Glute Ham Raise

1b. 3 x 2 legless rope climbs

WOD

Class WOD

226.1

I hope these two have fun with Mickey this week. Do ALL the handstands at the Magic Kingdom. 

Strength:
1. 3 Position Snatch
2 @ 65%, 3 @ 70%
2. Snatch Pull
7 x 4 @ 90%
3. Snatch Push Press
5 x 3 @ 70%, 5 x 2 @ 75%

Grunt Work
Front Rack Lunges
5 x 25M @ HAP Unbroken

Conditioning
Tabata Airdyne

WOD
Class WOD if you have not maxed out in a while or feel like working up to a heavy-ish single. Be smart.

225.5

Today I'm hijacking BHT. 1. Because I can 2. Today is BHT's birthday. Not the site's birthday, but the man behind BHT...Kody. So from all of us to you, Dr. King...Happy Birthday. Thank you for spending your free time dreaming and scheming of ways to help us succeed at ALL the things and still enjoy this sport. We all appreciate it more than you will ever know (at least I think we all do). 

Strength:
1. Muscle Snatch
     5 @ 60%, 4 @ 65%, 2 x 3 @ 70%
2. 3 Position Clean (floor, knee, mid-thigh)
     2 @ 65%, 3 @ 70%
3. Clean Deadlift
    4 x 7 @ 100% of clean

Conditioning:
EMOM for 8 Minutes
8 Burpees

Grunt Work
Clean Driveway for Time

WOD
Class WOD

225.4

     I know I said this earlier in the week, but I wanted to reiterate....LISTEN TO YOUR BODY. The volume is really increasing this cycle and I want everyone to stay healthy. 

     For those of you who are new to following this programming I also need to say this...I have always recommended a 3 day on, 1 day off, 2 day on, and 1 day off approach. I try to post 5 days in a row because I know a lot of you have funky schedules. Please, regulate your volume and ease into this cycle. If you have to pick and choose movements, choose your weaknesses.

California Little Bear...so happy to be running

Strength:
1. Back Squat
     1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 75%
2. Front Squat
     1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%
3. Sled Drags
     4 front / 4 back @ HAP

Conditioning
EMOM in 10 Min
Even minute: 4 thrusters (185/125)
Odd minute: 4 Box Jumps (highest possible height for the work)
WOD
Class WOD

225.3

The DHM says "We are about to crush this WOD"...Baller

Strength
1. Power clean + 2 clean 

     2 x 1+2 @ 65%, 3 x 1+2 @ 70%
2. Snatch balance

     2 x 3 @ 60%, 1 x 3 @ 65%, 2 x 3 @ 70%
3. Push press 

     5 x 5 @ 75%

Conditioning

5 Rounds

     6 Back Lunge Pistols (KB weighted if possible 25#/45# or 35#/55#)

     6 Alternating 1 Arm KB Hang Clean and Jerk

     30 seconds Rest

Grunt Work

     1A. 3 x 10 Glute Ham Raises (Not Back Extensions)

     1B. 3 x 3 25 Meter Sled Drags @ HAP (3 front/3 back/3 SLHS pulls)

                    Do one set of GHR, walk to sled, 3 front pulls with 20 sec rest in between

                    Do second set of GHR, walk to sled, 3 back pulls with 20 sec rest in between

                    Do third set of GHR, walk to sled, 3 SLHS pulls with 20 sec rest in between

Class WOD

225.2

My Man.

Strength:
1. Back Squat
     1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 75%
2. Front Squat
     1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%
3. Prowler Pushes
     4 to 5 sets (25M down, 25M back)
High handles down, low handles back @ HAP
          High handles down, remove 90# to 110#, low handles back. 
          Rest is the time it takes to walk to your weight, pick it up and farmer carry back to prowler. 

Conditioning:
EMOM in 12 Min
Even minute: 4 power cleans (185/125)
Odd minute: 4 standing broad jumps

WOD
Class WOD

225.1

     The explosive cycle starts this week. This is one of my favorite cycles. We just dot done with a cycle where the main focus was building strength. This will be about transferring that strength into power. We will train a lot like a sprinter or a running-back and work on transferring raw strength into explosiveness.

     The last two weekends have been a huge success and GK and I really appreciate everyone taking time to be there. We know that qualifying two teams to the North Central Regional will take a ton of work from each of you and we are pumped that you are excited about it as well. 

     BHT programming will spend the next 8 (actually 12) weeks focusing on Explosive Strength and this will transition into Goat Work and Open Prep. We talked about efficiency of movement for many of the Open movements and we will continue to do this in our weekend work. 

     Stay healthy and listen to your body with the programming, the volume is increasing slightly this cycle. I have posted Shoulder Work, which is a page full of suggestions on Prehab for your shoulders. Warm up and cool down, take rest days.

     And Now...the tables I have been talking about for the past two weeks. The table on the left is a list of the common movements from 2011, 2012, and 2013. The one on the right displays the movements from last year....#9 is a typo, it is actually just Clean.

An Epic Symphony

Strength:
1. Power snatch + 2 snatch 

     2 x 1+2 @ 65%, 3 x 1+2 @ 70%
2. Jerk

     2 x 3 @ 70%, 3 x 3 @ 75%
3. Clean pull 

     5 x 3 @ 110%

4. Sled Drags 25 M

     3 Front / 3 Back / 3 Hamstring @ HAP

Explosive  work
1. 15 mins to find max height box jump

2. Sprints

     4 x 100m Run     2 min rest.

             Run these as close to 100% while still leaving gas in the tank for all four sprints.

WOD

Class WOD