WEDNESDAY

If you are NOT competing in the Olympic Lifting Meet on Saturday, complete the following:

As many Burpees as possible in 5 minutes
Rest 2 minutes
As many Deadlifts as possible in 4 minutes (275/185)
Rest 1 minute
As many Double Unders as possible in 3 minutes (Singles are worth ¼ of a point)
Rest 1 minute
As many Muscle-ups as possible in 2 minutes
Rest 1 minute
As many Med Ball Sit-ups as possible in 1 minute (20/14)

*Your score is total reps completed. The Muscle-up scale will be 3 Pull-ups, and 3 Box Dips, per rep; you must do them in that order (3 Pull-ups then 3 Box Dips) going back and forth between them. For the Med Ball Sit-ups, the Med Ball must touch the floor while your shoulders are touching the floor, and the center of the Med Ball must get past your knees at the top of each rep.


If you ARE competing in the Olympic Lifting Meet on Saturday:

Snatch
Using 1 rep sets, work up to 90% of the weight you will use to open with at the Oly meet. Hit 90% for 2 single reps, then you’re done with Snatch.

Clean & Jerk
Using 1 rep sets, work up to 90% of the weight you will use to open with at the Oly meet. Hit 90% for 2 single reps, then you’re done with Clean & Jerk.

Then, a little conditioning…

As many Double Unders as possible in 3 minutes

*Can anyone get 200 Double Unders? :-)

SATURDAY WORKOUT

SKILL:
Clean and PUSH JERK
* Start with just the bar working on speed under the bar for the clean and jerk as you build up to your starting weight for the workout...

LET'S HAVE SOME FUN WITH OUR STRENGTH TRAINING....

WORKOUT: No time cutoff, but getting done faster will have an extra benefit...
In Teams Of Two:
200m Shuttle (50 yards & Back X2)
5 Clean & PUSH Jerks (Start around 80-85% of your PUSH JERK/PUSH PRESS max)
* 10 Total Rounds For TOTAL WEIGHT MOVED & TIME *
(Alternating Your Rounds With Your Teammate)

Some rules for this one...
1. Bar must start from the floor each rep, can be caught high or in a squat & MUST be a PUSH JERK, NOT A PUSH PRESS...
2. You only get five attempts per round to add to your teams total amount of weight lifted... If you miss a lift during a round you CAN NOT make up that rep...
3. You must run the 200m shuttle before you can attempt your five reps of C&J
4. Teams finishing with the fastest times will be able to add more weight towards their teams total...

HERE'S A POSSIBLE EXAMPLE:
If we have five teams of two then the faster teams would get the following benefit:
1st place time - Add 10% of your total onto your score
2nd place time - Add 5% of your total onto your score
3rd place time - No extra bonus
4th place time - SUBTRACT 5% of your total from your score
5th place time - SUBTRACT 10% of your total from your score
... This is just an example and more teams will change up the percentages some...

So there are two strategies you can play on this one...
Pick a manageable weight and stay there for all five rounds and try to finish faster...
OR
Start with a managable weight and add weight each round and finish slower, but have a better total...

What strategy you pick is up to your team...

Have fun with this one!!

POST YOUR TOTAL TIME AND TOTAL AMOUNT OF WEIGHT LIFTED ALONG WITH ANY POSSIBLE PERSONAL BESTS ON YOUR CLEAN AND JERK TO COMMENTS

THURSDAY WORKOUT

POWER: 
Clean + Overhead Anyhow
3-2-1-1-1-1-1-1
* You Can Do This Anyway You Want *
- Hang Power Clean, Start From The Floor, Push Jerk, Push Press, Split Jerk, Etc

WORKOUT: 
30 SQUAT Clean & Overhead (95#/133#)
* For Time *
** Must Start From The Floor, Pass Through A Full Squat & Finish Overhead For The Rep To Count

10 Minute Cutoff

POST FINAL WEIGHT & TIME TO COMMENTS

SUNDAY WORKOUT... HAPPY FATHER'S DAY!!

WEAKNESS: 
Do The Same Gymnastics Movement You Performed Last Sunday, But Advance It...
- Example: If You Did A 20 Second Handstand Hold Facing The Wall Last Week Then Do A 25-30 Second Hold This Week OR Add More Reps Onto What You Did Last Week
* Again, You Will Perform A Specific Rep Number Each Minute On The Minute For 10 Minutes

POWER: 
Ground To Overhead - 2 Rep Max - Check Your One Rep Max From January HERE
* You Have The Remaining Time To Use To Get The Heaviest Weight You Can For TWO Reps
** One More Catch... You Must FULL SQUAT The Weight Before Going Overhead

Warm Ups Are As Follows:
Perform The Bergener Warm Up First (PVC, 25#, 45# Only)(Make Sure To Take A Clean Grip)
1. Front Squat X2 Reps
2. Tall Clean X2
3. Down, Up and Shrug (Create Some Momentum On The Bar - Make It Float Up) X2
4. Down, Up and Shrug + High Pull (Bar Close To Chest & Elbow High) X2
5. Down, Up, Shrug + Full Squat Catch (After Catch - Push Press, Push Jerk and Split Jerk X1 Each)

After The Bergener Warm Up Do 1 Set Of 4 Reps With Around 50% Of Your Max, Then 3 Reps With 60% Before Doing Sets Of TWO REPS The Rest Of The Way...

POST SKILL WORK AND HEAVIEST LOAD TO COMMENTS

MONDAY WORKOUT

SKILL WORK:
Clean Technique Work with light loads...
1. Tall Clean
2. Power Position Work
3. Transition Work

STRENGTH/POWER WORK:
Full Clean + Overhead (Your Can Push Press, Push Jerk, or Split Jerk)
3-2-2-1-1-1-1-1-1-1
** Take Your Time and Work Up To The Heaviest Load You Can In 30 Minutes **

WORKOUT:
12 Jumping Muscle Ups (Chest to Chin Height)
50 Air Squats (Work on Good Depth and Mid-Line Stability As You Fatigue!)
3 ROUNDS (8 Minute Cut Off)

Post Your Final Clean and Jerk Load and Workout Time to Comments