6.5

Oly Strength
1. Snatch
     1 x 3 @ 75%, 1 x 3 @ 80 %, 1 x 2 @ 85%, 2 x 2 @ 80%             Rest 90 sec
2. Clean and Jerk
     1 x 3 @ 75%, 1 x 3 @ 80%, 1 x 2 @ 85%, 2 x 2 @ 80%              Rest 90 sec



Hill Day
1A. 4 Hill Rectangles (40-50 meters uphill, 10-15 meters across)    45 seconds rest
1B. Back Lunge/Squat Jump 4 x 8                                                   60 seconds rest
           rest 5 minutes
2. 4 x 40 uphill sprints with sandbag (20/40)                                    90 seconds rest


WOD
Class WOD

or

3 rounds for time of:
50′ Prowler Push 250/175# (high handle)
50 Double-Unders
50′ Prowler Push 250/175# (low handles)
5 Hang Power Cleans 225/155#



Jo/Bart/Kelsey:
As a warm up:
3 Rounds
7 C2B Pull-ups
5 Jumping MU
3 Bar dips with 2 second hold in the bottom of dip       

6.4

Oly strength(30 minutes)
1. Jerk 3 x 2 @ 70%, 1 x 3 @ 75%, 2 x 2 @ 80%                        60-90 sec rest
2. Push Press 1 x 4 @ 80%, 3 x 3 @ 85%                                     60-90 sec rest
3. Snatch high pull 5 x 2 @ 75%, 5 x 2 @ 80%                             60-90 sec rest

Strength (Back/Front Squat) (30 Minutes)
Back Squat 90 sec rest
1 x 4 @ 75%
1 x 4 @ 80%
1 x 4 @ 80%
1 x 4 @ 80%

Front Squat 90 sec rest
1 x 5 @ 60%
1 x 4 @ 65%
1 x 3 @ 70%
1 x 3 @ 70%


WOD
Class WOD

Extras
Drew
1. 3 x 5 Strict Deficit HSPU  60 sec rest
2. 3 x 5 Hammer ring push up complex 90 sec rest.
3. 10 x 3 @ 83% Bench Press 90 sec rest

Jo
1A. Jumping Muscle ups 3 x 4
1B. Dips with 2 second pause in bottom   3 x 5

1C. Strict Chest to Ring Pull ups 3 x 3

6.3

Oly Strength (Snatch)(30 Minutes)
1. Block Snatch at Knee, 3 x 2 @ 70%, 1 x 3 @75%, 2 x 2 @ 80%
2. Deficit Snatch Pull from 2 Inch Riser 3 x 4 @ 95%
3. 1 Heaving Snatch Balance + 2 Overhead Squats, 2 x 1+2 @ 70%(OHS), 2 x 1+2 @ 75%

Grunt Work (15 Minutes)
1A. Sled Pulls, slow and HEAVY. 2 Front/2 Back                  4 x 50 meters
1B. Prowler Push. HEAVY 2 High Handles/2 Low Handles    4 x 50 meters

2A. Sled Pull - Straight Leg Hamstring Walk       3 x 1
2B. Back lunge pistols                                        3 x 10

Straight Leg Hamstring Walks. If still unsure how to
do these, ask Ginny.
For both sled pulls and prowler pushes, choose a weight that is heavy and
challenging. Do these without stopping.

If you don't know how to do a Back Lunge Pistol, go back to previous posts and read about how to do a back lunge pistol.

Stairs (15 Minutes)
1A. 3 flights up, fast feet down 5 x 1 Foot on each step.  10 sec rest
1B. 3 flights up, fast feet down 5 x 1 Every other step.     20 sec rest
1C. Squat Hops 5 x 8                                                   60-90 sec rest

WOD:
Class WOD

Jo:
As a warm up:
3 Rounds
7 C2B Pull-ups
5 Jumping MU
3 Ring dips with 3 second hold in the bottom of dip

Dolf

Instead of 1 and 3 on the Oly strength, do this:
For 10 minutes, alternate
Every Odd minute: 4 Touch and go snatch @ 95#
Every Even minute: 4 OHS @ 95#
rest 1 minute

then
Airodyne one minute on one minute off x 3
then

rest 1 minute
Do the snatch pulls from Oly Strength #2

Ginny

Fast unbroken Bar Muscle up practice for 5 minutes then:

For 10 minutes, alternate
Every Odd minute: 3 Bar Muscle Ups
Every Even minute: 1 Rope Climb

6.2

Strength (Incline Bench) (30 minutes)
Incline Bench
10 x 3 @ 80%. 90 sec rest.
        Lower the weight at normal speed, explosive reps off chest.

Speed (30 minutes)
Starts
5 meters x 7. Rest 10 - 20 sec.
10 meters x 5. Rest 20 sec.
20 meters x 3. Rest 25 sec.
40 meters x 2. Rest 30 sec.
5 min rest

Shuttles
4 sets of the following with 1 min rest in between:
For Time:
10 x 2
15 x 2
20 x 2
Set up cones at 0, 10, 15 and 20 yards. Run from start to 10 and back, then 15 and back then to 20 and back. Time stops when you cross the start line. Rest 5 min.

In and Out
1600m of sprint 200m, jog 200m.

Goat/Weakness (15 minutes)
Drew
5 mins rest (after Incline)
1. 3 x ME kipping HSPU on parallettes 60 sec rest
2. 3 x max time hand stand holds on parallettes. 90 sec rest

Jo
1A. Jumping Muscle ups 3 x 5
1B. C2B Pull ups 3 x 7

1C. Bar Dips 3 x 5

6.1

Oly Strength (30 Minutes)
1A. Hang Clean just above knee 3 x 2 @ 70%, 1 x 3 @ 75%, 2 x 2 @ 80%   90 sec rest
1B. Stiff Leg Deadlift 1 x 5 @ 65% (of Back Squat), 5 x 2 @ 70%                90 sec rest

2. Clean Pull on 2" riser 3 x 4 @95%                                                         90 sec rest


Strength (Back/Front Squat) (30 Minutes)
Back Squat
1 x 6 @ 70%
1 x 6 @ 80%
1 x 3 @ 90%
1 x 2 @ 95%

Front Squat
1 x 5 @ 65%
1 x 4 @ 75%
1 x 4 @ 80%
1 x 4 @ 80%

WOD
6 Minute AMRAP
3 Snatch 145/95
6 OH Squat 145/95
9 Bar Facing Burpees

then

4 Minute AMRAP

 Airodyne for max calories

Dolf

Instead of 1A and 1B on the Oly strength, do this:

For 10 minutes, alternate

Every Odd minute: 4 Hang cleans @ 145#

Every Even minute: 4 Front Squats @ 145#

           then

Row 900 meters like this:

sprint 100, coast 200, sprint 100, coast 200, sprint 100, coast 200

          then

Do the clean pulls from Oly Strength #2

Jo:
As a warm up:
3 Rounds
7 C2B Pull-ups
5 Jumping MU (KRose do 1 MU here)
3 Ring dips with 3 second hold in the bottom of dip

5.5

Oly Strength
1. Snatch 3 x 3 @ 75%, 2 x 2 @ 80 %                                          Rest 90 sec
2. Clean and Jerk 3 x 3 @ 75%, 2 x 2 @ 80%                               Rest 90 sec
         

                      If you feel good with your lifts:

                            choose one/both of them and spend 15-20 minutes

                             going for a 1 Rep Max, rest as needed.

Hill Day

1A. 4 Hill Rectangles (40-50 meters uphill, 10-15 meters across)             45 seconds rest
1B. Back Lunge/ Pistol/Squat Jump    4 x 8                                             60 seconds rest
                            rest 5 minutes
2. 4 x 40 full speed uphill sprints (race someone)                                      90 seconds rest
             
                                             A Hill Rectangle is 3/4 speed sprint uphill 40 meters,
                                             jog across hill 10 meters, jog/scoot downhill 40 meters,
                                             sprint back to the start, rest 45 seconds

                                           Yes...you read it right: Back Lunge/Pistol/Squat Jump.

                                                           A Back Lunge/Pistol/Squat Jump is:
                                          Step back with right leg into a lunge, right knee touches
                                          the ground, then step up to both feet and do a pistol
                                          with/on your left leg. come up to both feet, do an air squat,

                                          then jump so that both feet leave the ground at the same time.

                                          Start the next rep by stepping back into a lunge with your

                                           left leg. You will get the hang of it.

WOD

Class Wod

       and/or...

3 Rounds for time
50 yard sled pull forward with 90/50#
50 yard sled pull backward with 90/50#
10 Snatches at 135/95# 

                                    Use men's bar only. The plates and clips for the snatch 

                                    are the same plates and clips to be used on the sled drags.

                                    Start with weight on the sled, drag it, unload it, load bar, snatch,
                                     unload the bar, load the sled, pull sled, etc.

                                                     Do It!

                                                                                                                        

        

      "The Open" starts 3 months from today...Sooooo.... I think it is time to start thinking about Open/Regional/Games goals and plans. I have been whittling away at what I feel will be an appropriate "List of Minimums". It is an adaptation of what Hackenbruck did at his gym before his team won the games. This will be a list of lifts, skills, WODs, times and loads that will be goals for individuals and for the members of the team. A litmus test of sorts. I think that we should all get together soon and come up with some goals and  plans as the next 3-5 months unfold.

      At regionals, the men who went to the games from our region averaged a finishing place of 6.5 or better on each event last year. The women averaged a finishing place of 4.6. The teams averaged a finishing place of 3.6. The teams from our region that went to the games, finished top 6 on every regional event. Last year, we had the ability to finish top 6 on at least 4 of the events, but only  finished top 6 on 1 event. 

        We have the ability/talent to send multiple individuals and a team to the games. I am of the opinion that these next few months are crucial in order to do that. I think a competitor meeting is in order. We can tweak the "List of Minimums" and come up with a plan. Competitor WODS once/twice a week? "Competitor class"? Team goals? Competition plans? Open Plans? Open goals? Programming thoughts? Let me know what you guys think about a meeting. Post comments/suggestions. 

5.4

Oly strength(30 minutes)
1. Jerk 3 x 2 @ 70%, 3 x 2 @ 75%                        60-90 sec rest
2. Push Press 3 x 3 @ 80%, 2 x 3 @ 85%              60-90 sec rest
3. Snatch high pull  5 x 4 @ 75%                             60-90 sec rest

Strength (Back/Front Squat) (30 Minutes)
Back Squat 90 sec rest
1 x 6 @ 65%
1 x 6 @ 75%
1 x 6 @ 80%
1 x 6 @ 80%

Front Squat 90 sec rest
1 x 5 @ 70%
1 x 4 @ 80%
1 x 3 @ 85%
1 x 3 @ 90%

WOD
Class WOD

Extras
Drew
1. 3 x ME Kipping HSPU on parallettes 60 sec rest
2. 3 x 2 Max distance HS Walk.               90 sec rest
3. 10 x 2 @ 83% Shoulder  Press             90 sec rest

Brad
1A. Accumulate seconds L-Sit on parallette 2 x 30 seconds
1B. Accumulate seconds L-Sit on rings        2 x 30 seconds
3. 5 minutes of Front Lever work: from tuck, straighten leg to max position and

Jo/KRose
1A. Jumping Muscle ups 3 x 4 (KRose do Muscle up 3 x 1 or 2)
1B. Dips with 2 second pause   3 x 6

Kam

1A. One Arm KB Snatch Lunge             3 x 8 per arm

1B. Turkish Get Up with HEAVY KB    3 x 1 per arm

5.3

Oly Strength (Snatch)(30 Minutes)
1A.  Block Snatch at Knee, 3 x 2 @ 70%, 3 x 3 @75%
1B.  Deficit Snatch Pull from 2 Inch Riser, 3 x 2 @ 90%, 3 x 2 @ 95%
2.     1 Heaving Snatch Balance + 2 Overhead Squats, 2 x 1+2 @ 65%(OHS), 2 x 1+2 @ 75%

Grunt Work (15 Minutes)
1A. Sled Pulls, slow and HEAVY. 2 Front/2 Back  4 x 50 meters
1B. Prowler Push.   HEAVY                                   4 x 50 meters

2A. Sled Pull - Straight Leg Hamstring Walk       2 x 1
2B. Lunges with 2 Kettle Bells overhead (HAP)  2 x 25 meter

            Straight Leg Hamstring Walks. If still unsure how to  
             do these, ask Ginny.

                 For both sled pulls and prowler pushes, choose a weight that is heavy and 
                 challenging. Do these without stopping.

Stairs (15 Minutes)
1A.  3 flights up, fast feet down 1 x 5 Foot on each step.     10 sec rest
1B.  3 flights up, fast feet down 1 x 5 Every other step.        20 sec rest
1C.  Broad jumps 2 x 5                                                        60-90 sec rest

           

WOD:
Class WOD

Jo/KRose:
As a warm up:
3 Rounds
7 C2B Pull-ups
5 Jumping MU (KRose do 1 MU here)
3 Ring dips with 3 second hold in the bottom of dip

KRose skip stairs if needed for time. Jo, skip grunt work if needed for time.

5.2

Strength (Incline Bench) (30 minutes)

Incline Bench
10 x 3 @ 87%.                     90 sec rest.

Lower the weight at normal speed, explosive reps off chest.


Speed (30 minutes)

Starts
5 meters x 7.        Rest 10 - 20 sec.
10 meters x 5.      Rest 20 sec.
20 meters x 3.      Rest 25 sec.
40 meters x 2.      Rest 30 sec.
    5 min rest

Ladders
2 @ 3/4 speed each with two minutes rest in between.
        Entire ladder is: 10 meter shuttle, 20 meter shuttle, 40 meter shuttle, 80 meter shuttle, 100 meter shuttle.
    5 min rest

Sprints
100m x 5.     2 min rest.
             Run these as close to 100% while still leaving gas in the tank for all five sprints.

Lunge
Backward lunge 100 meters with sandbag

Goat/Weakness (15 minutes)

Brad
5 mins rest (after Incline)
Not for Time

Accumulate as many seconds as possible of L sit holds by doing:

         10 Muscle-up into L sit hold

                    Do a muscle up, then go into an L-sit and start counting

           then

         5 minutes of Front Lever work from the Tuck position

Drew
5 mins rest (after Incline)
1A. 3 x 5 Strict Deficit HSPU. 60 sec rest.
1B. 3 x 5 Hammer ring push up complex 90 sec rest

Jo

1A. Jumping Muscle ups 3 x 5

1B. C2B Pull ups   3 x 10

5.1

Oly Strength (30 Minutes)

1A. Hang Clean from just above knee 3 x 2 @ 70%, 3 x 3 @ 75%
1B. Clean Pull on 2" riser 3 x 2 @ 90%, 3 x 3 @95%
2. Stiff Leg Deadlift 5 x 3 @ 65% of Back Squat


Strength (Back/Front Squat) (30 Minutes)

Back Squat
1 x 8 @ 65%
1 x 6 @ 75%
1 x 4 @ 85%
1 x 4 @ 90%

Front Squat
1 x 5 @ 70%
1 x 4 @ 80%
1 x 3 @ 85%
1 x 3 @ 90%

WOD
Class WOD

               Four weeks down of first cycle, four weeks to go... That means we are halfway done with the "Explosive Cycle".

               I know that for a lot of you it is tough to do the Hill and Stair days (hills and stairs are hard to find). Don't be discouraged by that. If you can't do the hills or stairs, substitute a "Grunt work" or "Sprint Day" from a previous week. If you have been light on WODs through these first two cycles (yes there was a Power Strength Cycle that preceded these BHT posts) and (yes Bryan this means you), now is the time to begin to ramp up your weekly WOD volume. "Open the trunk...Do It...Do It"

              I have begun final structuring of the next cycle that will ramp up into the Open...so excited. We are going to have at least 8 E.F.A.'s qualify for "The Reeg" (Regionals) this year...so excited. So get your mind right and Crush It.

             And Drew... you better be 3 lbs lighter than you were last month.

...now for Brad's viewing pleasure..."Do It"