SATURDAY WORKOUT

Gymnastic Skill Work 10 Minutes:
Pistols - Low volume; stick to working on technique, and possibly attempting a more difficult option than you have before (if you were scaling with plates, boxes, etc...).


Then...


Partner Workout

8 Rounds For Time:
10 Deadlifts @ 275/185 (65% of 1RM)
20 Box Jumps (24"/20")

**No Cut-off**

*There is no cut-off, so make sure you scale the Deadlift to around 65% of 1RM, and you may also do Step Ups for Box Jumps - they count today. You and your partner may switch off, and divide the work however you want, but only one person works at a time, and you must complete the work as written (complete all 10 Deadlifts, then you may start on Box Jumps...).

WEDNESDAY WORKOUT

Strength Test Day! Come prepared to work for those new 1 Rep Maxes. Bring your wrist wraps, if you need them (or tape, for you rebels).

Press 1RM Test 15 Minutes

Warm-up Sets:
5 reps @ 50%

3 reps @ 65%

2 reps @ 75%

1 rep @ 90%

Work Sets:

*1 rep @ 100+%

*1 rep @ 100+%

*1 rep @ 100+%

*Move the weight up in small increments until you have found your new 1RM. It should only take you around 3 sets-ish after your warm-up to figure out your new 1RM Press.

Then...

Deadlift 1RM Test 20 Minutes

Warm-up Sets:

5 reps @ 65%
3 reps @ 75%
2 reps @ 85%
1 reps @ 95%

Work Sets: 

*1 rep @ 100+%

*1 rep @ 100+%

*1 rep @ 100+%

*Move the weight up in small increments until you have found your new 1RM.

WEDNESDAY WORKOUT

Bring those wrist wraps, and belts today folks... :-)

Strength

Strict Press:
Warm-up Sets 6 - 8 Minutes
5 reps @ 60%
4 reps @ 70%
3 reps @ 80%
Work Sets - 2:30 per set
2 reps @ 85%
2 reps @ 90%

Deadlift 10 - 15 Minutes (2 - 3 mins rest after each set)
5 reps @ 65%
4 reps @ 75%
3 reps @ 85%
2 reps @ 90%
*Drop EVERY REP, and reset before each rep. For the last 3 sets, you MAY switch grip.


Then, some quick conditioning...


For Time:
21 - 15 - 9 Reps Of
Box Jumps (24"/20")
Kettlebell Rows (53/35 each hand)

**5 Minute Cut-off**

*Simple and fast today guys. Scale box height, or KB weight, before scaling reps. For the Box Jumps, we will be doing Games Standard - NO POGO, so you must stand up on top of the box every rep. You may rebound off of the floor, but no rebound off the top of the box.

WEDNESDAY WORKOUT

Strength:
Press - Spend 5 - 7 minutes for warm-up sets, then move into your work sets. For your work sets, START with the weight you finished with last week. You can adjust the weight up or down a smidge (ha!... smidge) depending on how your shoulders are feeling.

Warm-up Sets:
5 reps @ 50%

3 reps @ 65%

2 reps @ 75%

Work Sets: 3 - 3 - 3 - 3 - 3 on 2:00 clock per set @ weight you completed last week's last set

Then...

Deadlift - Still NO switch grip this week. Warm-up sets should only take a few minutes, and you should only need maybe 2 sets to get to your first work set, if that.

Work Sets: Should only take 12 minutes for work sets (3mins per set)

10 reps @ 55% (unbroken, if possible)

8 reps @ 65% (unbroken if possible)

6 reps @ 73%

4 reps @ 83%

Then...

Not For Time - just get the reps done... :-)
2 Times Through:
10 Strict Toes2Bar (no kip whatsoever)
15 Ring Rows (make them hard!)
**5 Minutes to Complete**

WEDNESDAY WORKOUT

Today we'll do a little strength testing. :-)


Strength 10 - 15 Minutes PER Movement:

Strict Press - Absolutely NO hip drive. Find your 1RM Strict Overhead Press.

Warm-up sets should look something like this:
60% x 2 - 3 reps
75% x 1 - 2 reps
85% x 1 rep
90 - 95% x 1 rep
102% & up for 2 - 3 sets of 1 rep, setting your new 1RM


Deadlift - If you're wearing squishy shoes, take them off. NO Weightlifting Shoes for Deadlifting. This should go fairly quickly, as long as you know what your old 1RM was.

Warm-up sets should look something like this:
60% x 3 - 5 reps
75% x 3 reps
90% x 1 - 2 reps
105% x 1 rep
110% x 1 rep
110% & up for 2 - 3 sets of 1 rep,  setting your new 1RM.
*Obviously, the last couple of sets sound pretty ambitious, but you should set a new personal best by a pretty good margin. Aim high, and don't sell yourself short; pull hard guys & gals!!!

MONDAY WORKOUT

A little heavy Deadlifting to start the week off right!

5 Rounds For Time:
5 Deadlifts (315/205)
10 Toes2Bar
20 Jumps Over Barbell

**10 Minute Cut-off**


Then...


5 minute casual Row/Bike
5 minute (at least) mobility session - Hit your hamstrings, glutes, back, and anything else, specific to you, that you feel needs attention.

WEDNESDAY WORKOUT

DEADLIFTS! Get in and get your Deadlift on!!!

Strength 15 - 20 Minutes:
Deadlift
5 - 5 - 5 @ 70 - 80% (start at 70%, and go up if it feels solid, but don't go over 80%)
One set every 3 minutes, for your working set.

Then some Gymnastics...


For Time
15 - 12 - 9 - 6 - 3 Reps of:

Strict Handstand Push-ups
Sumo Deadlift High Pull (95/65)

**8 Minute Cut-off**

*Fast cut-off today, so go hard and get as far as you can. You may use AbMats, or even a box, for your Handstand Push-ups, but make them tough.

THURSDAY WORKOUT

Speed / Skill Work 15 Minutes (first 5 minutes are sets with barbell, and working up to your work weight, next 10 minutes are the EMOM below)

2 Positions on Snatch today; keep the load light - moderate (50ish% 1RM Snatch). Your main focus should be on technique, and speed. Commit to getting under the bar, and be confident you will catch it.

Every Minute On the Minute for 10 Minutes:

Rep 1: Mid-thigh Hang Snatch

Rep 2: Just-below-kneecap Hang Snatch

*Drop the bar between reps, and save your grip… it's Skill Work, so focus on technique every.single.rep. All reps are to be caught in the Power position (non-squat). Speed is the word. :-)

Then, the reason you saved your grip…

"DT"

5 Rounds For Time:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

**10 Minute Cut-off**

*Use 75% of your 1RM Push Jerk as a reference for scaling, if you aren't able to go RX'd, or you can't get reasonably close to finishing going RX'd. You should get through 3 - 4 rounds at least, so pick your weight accordingly.

Post Workout Extras (if there's time, or on your own):

3 Minutes Total Time:

20 Seconds Front Plank Hold

20 Seconds Left Side Plank Hold

20 Seconds Right Side Plank Hold

SATURDAY WORKOUT

8 Minutes ONLY:
Find your Max Height Box Jump


Then, more fun with the Regionals WoDs.


2014 Team Event 7… mostly…
Male/Female (if possible) pairs move through stations of:

500m Row while partner completes 125 Double Unders (each person does both)
50 Deadlifts, partner holds barbell at the waist (275 / 185 lb.)50 Toes2Bar

**21 Minute Cut-off**

*Scale your reps appropriately today, this workout will beat up your grip pretty bad, and we want you to finish. Remember, the people starting behind you are going to be going hard too, and you don't want them to catch you… do you? :-) For the Deadlifts, partners must alternate after every 5 successful reps, with one person performing Deadlifts while the other remains locked out at the top of the Deadlift. Partners may NOT alternate until one person performs 5 reps. You must also alternate every 5 reps on the Toes2Bar, BUT… you do NOT need to hang from the bar while your partner performs them, we are keeping safety in mind for these today (when you make it to Regionals, then you can hang from the rig… ha!). You may perform 250 Singles if you don't have Double Unders, and you can scale the reps/weight to something manageable, but challenging. We will perform this workout in a waterfall fashion, with teams of 2 going every 5 - 7ish minutes at each station, so again, make sure you get help scaling your workout so you don't get stuck at one movement.

WEDNESDAY WORKOUT

Bring or wear LONG SOCKS today!!!

Skill Work - 20 Minutes
There will be 3 different skills for you to rotate through today:
Handstands/Handstand Push-ups
Toes2Bar - trying to get consecutive reps
Rope Climbs


Then…


Deadlift 10 - 15 Minutes
10 Rep Touch & Go Deadlift - work up to your workload, getting to your work weight quickly

Games Athletes - use 60% of 1RM
Non-Games Athletes - use 70 - 75% 1RM


Stability Work - 5 Minutes

WEDNESDAY WORKOUT

Skill Work 10 - 15 Minutes (including warm up sets)
Push Jerk - Work up to 60 - 70% of your 1RM. Then do 5 perfect reps at that load (they don't need to be consecutive). Remember, this is SKILL WORK with a moderate load, so treat it as practice. Work on getting under the bar quickly, and efficiently. Make sure you doing a Push Jerk, not a Push Press, or some other variation.


Then…


Every Minute On the Minute for 12 Minutes:

1st Minute: 10 Burpees (Games athletes - 6 Burpees)
2nd Minute: 10 Toes2Bar (Games athletes - 6 Toes2Bar)
3rd Minute: 10 Deadlifts @ 185/135 (Games athletes - 6 Deadlifts)
… repeat this cycle 4 times, until 12 Minutes is up…

*If you're signed up for the Open, and you decide to come in today, keep your loads moderate, and make sure you don't skimp on mobility. The Deadlift should be 70% of your 1RM AT MOST. If 70% of your 1RM Deadlift is lighter than 185/135, then do 60 - 70% of your 1RM.


**Recovery**
Row OR Bike 5 - 10 Minutes
Keep it slow and steady, you only need to keep moving, not set a new record. :-)

MONDAY WORKOUT

A little slower day today guys. Come in, lift heavy, get sweaty.

15 Minutes:
Strict Press  3 - 3 - 3 - 3 - 3
In between your sets, you may attempt a 1RM Weighted Pull-up. You will have to move quickly, you will ONLY get the 15 Minutes for all of it. Start your Press sets at 70 - 75% of your 1RM, you can move up by 5 - 10lbs only if your last set was successful.


Then…


20 Minutes:
Deadlift  5 - 5 - 5 - 5 - 5

*Take approximately 3 - 4 minutes of rest between your Deadlift sets. Start your Deadlift sets at 70 - 75% of your 1RM, you can move up the load only if your last set was successful.

SUNDAY WORKOUT

A little Strength first...

Pick Your Deadlift Poison:

Every Minute On the Minute
1 Deadlift @ 95% for 6 Minutes
or
1 Deadlift @ 90% for 8 Minutes
or
2 Deadlift @ 85% for 10 Minutes


Then…


As Many Reps As Possible in 7 Minutes of:

BURPEES!!!

*You must jump onto a 10# or 15# plate at the top of every Burpee.

WEDNESDAY WORKOUT

20 Minutes of Strength work:

1 Snatch Grip Deadlift
2 Sumo Deadlifts
3 Traditional Deadlifts

*You will need to reset before changing to the next movement, but these should all be one set, aiming for as heavy a load as you can manage.


Then…


30 Seconds of Hollow Rocks
30 Sit-ups
25 Seconds of Hollow Rocks
25 Sit-ups
20 Seconds of Hollow Rocks
20 Sit-ups
15 Seconds of Hollow Rocks
15 Sit-ups
10 Seconds of Hollow Rocks
10 Sit-ups
5 Seconds of Hollow Rocks
5 Sit-ups

**10 Minute Cut-off**

*If you can't manage the Hollow Rocks for the required time, you will perform a Front Bridge for the required time. You may use an AbMat for your Sit-ups.

WEDNESDAY WORKOUT

"Jacked Diane" For Time

10 - 8 - 6 - 4 - 2 Reps of:

Deadlift (315/205)

Deficit Handstand Push-ups (4"/2")

**12 Minute Cut-off**

*If your Deadlift isn't 425/300, you will scale to ~70% of your 1RM. For the Handstand Push-ups, men will use a 45# & 25# plates on both sides of an AbMat; ladies will use a 45# plate on each side of an AbMat. If you are unable to accomplish Handstand Push-ups with a deficit, try taking away some of the assistance you would normally use; this workout should be hard, so challenge yourself.

Post Workout Cooldown:

Row 5 Minutes: Damper set on 1, and no more than 20 pulls per minute. This should be slow and steady, just to keep you moving after the workout. It should not be difficult, so don't get on the rower and start hammering away for 5 Minutes, take it easy, and slow it down. 

MONDAY WORKOUT

Snatch Work

Using between 5 - 8 sets, progressively work up to a Max for:

1 Rep of Hang Squat Snatch
...immediately followed by
1 Rep Full Squat Snatch

*These two movements will be your set, and you may not change the weight between movements, you must go from the Hang Squat Snatch, directly into the Full Squat Snatch. However, you may drop the barbell between movements so you may reset, then perform your second lift. Rest 2 - 3 minutes between sets.


Then...


5 Rounds For Time:

6 Snatch Grip Deadlifts (135/95)
4 Hang Power Snatch (135/95)
2 Overhead Squats (135/95)

**5 Minute Cut-off**

*The cut-off is fast today, so move quickly, and efficiently through your movements. You may only use up to 70% of your best Snatch weight at most.

WEDNESDAY WORKOUT

Death By Deadlift...
Using 275#/185# or ~70 of your 1RM at MOST:

1 Deadlift the 1st Minute
2 Deadlifts the 2nd Minute
3 Deadlifts the 3rd Minute
etc...
etc...
**12 Minute Max**
We would like to see everyone hit as close to Round 10 as possible, if not complete all 12 Rounds.

Immediately followed by 50 Toes2Bar - 6 Minute cut-off.


*If you go over the minute on any round of Deadlifts not having finished your Deadlifts for that minute, you will immediately proceed to the Toes2Bar; you will have 6 Minutes to complete them. If you complete all 12 Rounds of Deadlifts, you will have whatever time remains in the 12th Minute as rest (it won't be much guys), then you will start your 50 Toes2Bar on the beginning of minute 13.

MONDAY WORKOUT

Every Minute On The Minute for 10 Minutes:

2 Deadlifts @ ~70%

*You will be fast and efficient with these, but you are not allowed to use any excessive bouncing off of the floor; you must reset for each rep. No, it's not super heavy, and it shouldn't be; your strength will go up without needing to max out every time you load up for Deadlift. Today we are working on generating some power, using speed, but still striving for excellent technique.

Then...

As Many Rounds As Possible in 10 Minutes of:

5 Chest2Bar Pull-ups

10 Hand Release Push-ups

15 Air Squats

*There will be NO Butterfly Kipping allowed for today's workout. :-) Your goal should be to try and get around 7 - 10 Rounds, or possibly more, so scale as needed. We would ideally like to see everyone get a minimum of 5 or 6 Rounds, scaled properly. 

WEDNESDAY WORKOUT

20 - 25 Minutes
Deadlift 5RM

*It's a test day, so bring your logbooks if you got 'em, or make sure to log it online. You must reset after each rep today, you may NOT touch&go, each rep will be from a dead stop.

Then...

3 Rounds For Time:

6 Toes2Bar
9 Burpees

**5 Minute Cut-off**

WEDNESDAY WORKOUT

15 Minutes:
Strict Press
5 - 5 - 5 @ 85%

10 Minutes:
Deadlift
1 set of 5 Reps @ 80%

*You will have 10 Minutes to work up to 80% AND to get your 5 Reps done. You may not bounce, or touch-and-go, you must reset for every single rep in your set of 5.

Then...

3 Rounds For Time & Reps:

350m Shuttle Run (dumpster & back 2 times)
MAX Strict Chest2Bar Pull-ups

**8 Minute Cut-off**

*Your score will be your time, as well as your Pull-ups. If you must use a band for the Pull-ups, make it a band where you will be able to get at least 5 - 6 Pull-ups per round, but make it tough; don't select a band where you get more than 10 - 12 Pull-ups per round. Don't go easy on the Shuttle Runs, sprint it out.