Tuesday 20141223

Strength

Deadlift

For 7.5 minutes; every 90 seconds complete 10 reps deadlift @ 50% of 1 RM

Then:

Squat Clean Pyramid

4 @ 50%
3 @ 60%
2 @ 70%
1 @ 80%
2 @ 70%
3 @ 60%
4 @ 50%

Conditioning

15 minute time cap to complete the following:

200 push-ups
100 sit-ups
50 pull-ups

If not completed…

Additional 50 burpees

*Competitor: As prescribed
*Established: As prescribed
*Recruit: 90 sec or greater/No squat cleans/crunches/pull-up progressions

Saturday 20141220

Strength

Rest

Backbone

“The Bear Complex” [DEMO Video]

Without stopping or dropping the bar, complete the following sequence, seven times:

  • Power Clean;
  • Front Squat;
  • Push Press (have bar land behind head, in rear-rack position);
  • Back Squat;
  • Push-Press (have bar land on chest, in front-rack position).

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: As prescribed  

Post results to comments.

Friday 20141219

STRENGTH

Deadlift Marathon 

3 x 5 reps Deadlift @ 50% 1RM 
3 x 4 reps Deadlift @ 60% 1RM
3 x 3 reps Deadlift @ 70% 1RM 
3 x 2 reps Deadlift @ 80% 1RM
6 x 1 reps Deadlift @ 90% 1RM 

Rest 2-3 minutes between sets. 

CONDITIONING 

3 rounds of...

10 x pull-ups 
10 x dips 
10 x situps 
10 x pushups
10 x kettle bell swings @ 2 pood 

*Scale or add progressions as needed. 

Wednesday 20141217

Strength

Clean Complex @ 60% of clean 5 sets of 3 reps

  • 1 Rep = Start with weight on the ground. Complete one full squat clean. Do not set the bar down and lower to mid-thigh, then do one hang power clean (meaning do not end in full squat). Then with weight in the rack position perform one front squat.
  • Summary: 1 full clean + 1 hang power clean + 1 front squat = 1 rep

Clean and Jerk 2 sets of 3 reps @ 50% of clean

Conditioning

4 rounds:

30 sec. as many reps as possible of sumo-deadlift high pull @ 75
30 sec. burpees
30 sec. double-unders
30 sec. plank
rest 2 min.

*Competitor: As prescribed
*Established: As prescribed
*Recruit: Strength = As prescribed. Cond. = SDLHP @ 45, single-unders