Love those cleans!

2 mins on 

1 min off 

for 7 rounds

4 MU

8 Pwr cleans at 165/105/135/95

AMRAP Bar hop burpees

'Snatch work'

 

On the 2 minutes for 10 rounds

2 BJ at 40"/28"/32"/24"

2 Full snatch at 185/125

Bradshaw Sept 2015

Hero "Bradshaw"

10 RFT of

3 HDPU

6 DL 225/155/185/125

12 Pull ups

24 DU

 

Powerlifting Program:

 

SQUAT	BENCH	DEF DL
4x7 @60%	4x7 @60%	5x2 @65%

"On the four minutes"

 

 

Part A: shoulder mobility

 

Part B:

On the four minutes for 4 rounds

400m run

10 hang cleans to jerk at 155/105/135/95

 

Olympic Lifting Program:

A:	5 Snatches @ 80% of MAX
B:	5 Clean and Jerk @ 80% MAX
C:	Stretch and mobility
D:	3x1 MAX C &J for Front Squat

A+B = Nasty

 

 

Part A:

12 min EMOM

1st minute 8 burped box jumps

2nd minute 8 T2B + 4 C2B + 2 BM

3 rd minute 12 1 arm DB snatch 85/65/55/35

 

rest approx 8 minutes

 

Part B: 20 WB + 40 DU AMRAP for 4 minutes

Recovery Sundays

4 cycle met con

3 min on 90 sec off for 4 cycles AMRAP

12 KBS 2/1.5/1.5/1

6 burpees

3 MU

 

Powerlifting Program:

9/20/2015	SUN
SQUAT	BENCH		DL
3-5-7-6-4-2 @70%	4x3 @80%	CG 3x6 @57.5%	5x4 @75%

Snatch Saturdays

'Snatch WorK'

On the minutes for  6 rounds

1 snatch high pull

1 power snatch

1 full snatch

Go up in weight every two rounds

Then immediately go into a 6 min EMOM of

1 full snatch

 

A:	1 Clean + 1 Power jerk + 1 Split Jerk MAX
B:	Complex of MAX x5 sets @ 80%
C:	Snatch Pull off Blocks 5x2 @90 % then 6x1 @ 110%
D:

Can you get 5 rounds?

20 MIN AMRAP

1 RD of DT + 4 Rounds of Cindy

DT = 12 deadlifts, 9 hang cleans, 6 push jerks all at 155/105/135/95

Cindy = 5 pull ups, 10 push ups, 15 air squats 

Max effort... repeat

Part A: Max full clean to overhead in 4mins at 155/105/135/95

Part B: 200m run, 20 T2B, 10 MU, rest 2 mins X 3 

 

Oly Porgram:

A:	1 RM Snatch
B:	1 RM Clean & Jerk

I love WB:)

2 mins on 1 minute off for 7 rounds

10 dead lift 205/155/185/125

12 HDPU

AMRAP WB 20/14/16/12

 

Powerlifting Program:

 

WEEK 1	9/16/2015	WEDNESDAY
	SQUAT	BENCH	DEF DL
	4x7 @60%	4x7 @60%	5x2 @65%

 

Last week of the complex

Part A:

Last week of the Clean complex

5 min EMOM of 5 reps

at 80% of 1RM clean

 

Part B:

40 DU

10 push press 155/105/115/85

10 C2B

7 RFT

 

Oly Program:

A:	Snatch Balance 5x3 @ 70 % then 5x2 @ 75% then 1x2 @ 80%
B:	Pause @ knee Snatch 5x2 @80% then 2x1 @ 85%
C:	Pendalay Rows 5x8 moderate weight then 5x2
D:	Back Squat 6x2 @85% then 4x5 @72.5%

Labour Day - Gym closed

Labour Day - Gym closed

BCBD prep 2015 #3

• Complete 3 rounds for time:
  - 1 Axle deadlift @ 215/345#
  - 5 C2B pull-ups
  - 4 Snatches (full) @ 100/155# - 5 HSPU’s

  Individuals complete 3 rounds of the above workout. Snatches are required to be full snatches.
  

  Rest 10 minutes

  Part B : 1 mile run for time

  Powerlifting Program:

  9/6/2015	SUNDAY
  SQUAT		BENCH		DL
  1x1	1RM	1x1	1RM	1x1	1RM
  @87.5%		@87.5%		@90%

3 on 3 prep 2015

" Are we in Sync"

Part A: From the rack establish heaviest 3RM push press

Part B: Partner Wall balls switch ever rep, alternating box jumps switching ever rep, 100m sprints (50 m down and back and switch) with the following rep scheme

50 WB, 50 BJ, 20 sprints

rest 3 minutes repeat

Oly Program:

A:	1 RM Snatch
B:	1 RM Clean and Jerk

BCBD prep 2015 #2

Complete for time:
- 750m row

- 45 deadlifts @ 75/115# - 45 Shoulder to overhead @

75/115#
- 60’ Front rack walking lunge

@ 75/115#

BCBD prep 2015 #1

Part A -
Complete for time:

• - 8/12  Ring muscle-ups/ 32 pull ups

• -  16 thrusters @ 105/165# /135/95  

  Rest 2 min

  Part B -
  Complete 4 rounds for time:

• -  8 power snatches @ 65/95#

• -  6 bar over burpees

oly Program:

A:	Power Clean off blocks to 2 Power Jerk (1+2) x10 work up to 77.5%
B:	Clean pull from blocks 85% 5x2 then 90% 4x2
C:	Bottom up Front Squat 80% 4x2 then 82.2% 4x2

7 minutes of this, 3 minutes of that

7 MIN AMRAP of 

Thursters 115/85/95/65 and T2B

Ladder style 2,2,4,4,6,6,8,8,

Rest exactly 3 minutes 

Then at the 10 minute mark 

3 minutes of max bar hop burpees

Rest exactly 2 minutes and finish with a hard 400m run

... And collapse:)

Powerlifting Program

	9/3/2015	WEDNESDAY
SQUAT		BENCH
2x3	3x2	2x3	3x2
@70%	@75%	@70%	@75%

Week four of cleans!

Part A: Clean Progression Week 4 at 75%

5 full cleans every minute for 5 minutes at 75% of 1 RM full clean

 

Part B: 50-40-30-20-10 of

WB 20#/14#/16#/12# and Sit-ups

 

Oly program:

A:	Snatch Pull + Hang Snatch MAX then 3x2 @ 80% of complex max
B:	Pause Jerk + Jerk, from rack, 5x2 @ 80%
C:	Stiff leg deadlift @80% of Clean 6x3
D:	Back Squat 6 reps @77.5% then 3 reps @ 80% then 3x2 @82.5

End of August!

24 Minute EMOM

1st minute - 30 DU + 8 C2B

2 nd minute - 8 burpee box jumps (24/20/20/16)

3rd minute - 5 push press + 10 steps of lunge in front rack (135/95/95/65)

Hero 'Pike"

 

5 rounds of

20 thrusters 75/55

10 ring dips

20 push ups

10 HDPU

50 m bear crawl

 

Powerlifting Program:

8/30/2015	SUNDAY
SQUAT		BENCH		DEF DL
3x1	2x5	3x1	2x5	5x2
90%	77.5%	90%	77.5%	75%