FRIDAY WORKOUT

Skill/Power 15 Minutes:
Hang Power Clean - Start at an easy weight (50%) for a few reps, and work your way up slowly to a more moderate/heavy load (80% - 85%). Keep the focus on technique, and don't try to set a new max.



Then...



For Reps:
1 Minute of Power Cleans (135/95)
Rest 1 Minute
1 Minute of Burpees
Rest 1 Minute
1 Minute of Power Cleans (155/105)
Rest 1 Minute
1 Minute of Burpees
Rest 1 Minute
1 Minute of Power Cleans (185/125)
Rest 1 Minute
1 Minute of Burpees
Rest 1 Minute

**Options**
Power Clean set percentages should be less than 60% / <65% / <70%, so if your Power Clean isn't 225+/155+, or very close, you should scale.
Burpees will be done on the East side of the gym, on the opposite side of the Rig, to allow for multiple heats, and bigger classes... *hint, hint*.

*Your score will be how many Power Cleans at each weight, and the TOTAL number of Burpees you completed throughout the workout. Every Power Clean must start with the barbell on the floor; some of you are capable of touch-and-go, even at these loads, and this will be allowed today if you are able to show proper control.

FRIDAY WORKOUT

Gymnastics Skill Work 10 - 15 Minutes
Kipping Pull-ups
Butterfly Pull-ups
Bar Muscle Ups

*We will go over your technique on Kipping Pull-ups first, then, if you are able, we will work Butterfly Pull-ups, and Bar Muscle Ups. Don't miss out, this is a much needed skill session!


Then...


Every Minute On the Minute for 20 Minutes:

Odd Minutes: Hang Power Clean
Even Minutes: Power Clean (from floor)

*Start at 75 - 80% of your 1RM Power Clean. If both your Hang Power, and Power Clean felt good for your last set, you can move up the weight, but make small jumps.

MONDAY WORKOUT

Power 10 - 15 Minutes:

Clean & Jerk - Full Squat Clean + Shoulder2Overhead (Press, Push Press, or Push Jerk only... no Split Jerk)

*Spend 10 - 15 Minutes depending on class size, working up to a heavy 2 Rep Clean & Jerk. Do not max out; you should not miss any of your attempts.


Then...


3 Rounds of:
In 2 Minutes - As Many Rounds As Possible
5 Hang Power Cleans (135/95)
5 Thrusters (135/95)
5 Pull-ups
Rest 4 Minutes

*Get as many rounds and reps as possible in the 2 Minute work period, you get 4 Minutes of rest every round. You may kip, or butterfly for your Pull-ups.

**Scaling For Hang Power Clean, and Thruster**
If you get 225+lbs/155+lbs for 2 reps during the Power portion of today's workout, you may go RX'd. If you did not get, or exceed 225/155, use 60% of what you did achieve as a scale. This workout should go really fast for the 2 Minute work periods, so don't try to use more than the 60% rule today.

MONDAY WORKOUT

Power Work 15-20 Minutes:

2 Position Clean @ 70 - 75% of 1RM Clean (5 Total sets on a 2:00 Clock)
Rep 1 - Mid-Thigh Hang Power Clean
Rep 1 - Power Clean From Floor

*Work up to 70%, and use 70% for your first set. If it felt solid for both reps, you may add weight. If you had difficulty completing the set, stay at 70%. 


Then...


4 Rounds For Time:
10 Toes2Bar
10 Burpees

**8 Minute Cut-off**


Finish the day with 50 Ring Rows... not for time, just get them in.

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

WEDNESDAY WORKOUT

Front Squat - complete a set every 2 minutes. (5 total sets)

Reps - 4 @ 60% / 2 @ 75% / 2 @ 85 / 1 @ 90@ / 1 @ 92%(or 5# heavier than last time)

Then…

2 Position Power Clean - complete a set every 2:30. (5 total sets)

1 Hang Power Clean & 1 Power Clean for a Max Load

*The catch… you must complete 5 Burpees w/ a jump over your barbell before each attempt. You get only 1 attempt every 2:30, so make all of your reps count. 

…and to round out the day…

Dodgeball

3 Rounds For 3 Minutes Each

After each round, 1 point will be awarded to the team with the least amount of players knocked out. You may buy back into the game by performing Strict Pull-ups (guys - 5 / gals - 3). The team with the most points at the end of 3 Rounds, wins. :-)

SUNDAY WORKOUT

There will be NO Games Group Training at 1pm today. Having said that… we are doing the Games Group Training for both classes today, so the rest of you can get a sample of what we're doing in those classes.


15 Minutes to complete 4 sets of the following:

Hang Power Clean & Hang Squat Clean & Shoulder2Overhead
@ 90% of 1RM Clean


Then…


10 Minutes:

Front Squat
3 - 3 - 3 @ 88% - 90%


Optional:

21 - 18 - 15 - 12 - 9 of
Ring Rows
Russian KB Swings (53/35… will depend on how well you maintain the standards)


*For the Cleans & Overhead, for each set you will complete: 1 Hang Power Clean, 1 Hang Squat Clean, and 1 Shoulder2Overhead (Press, Push Press, Push Jerk… will probably be a Jerk). The Optional training will be mandatory for Games athletes, and optional for anyone not participating in the Games Group Training, but… you should do it to get the full effect of what you're missing out on if you're not currently doing Games Group. :-)

WEDNESDAY WORKOUT

We haven't cleaned heavy in forever so...

WORKOUT:
Perform the following complex every minute on the minute for 10 minutes:
1 Power Clean (Starts from the floor and ends with a high catch)
1 Hang Power Clean (Must be done without dropping the bar, after the Power Clean rep)

THIS WOD IS FOR MAX LOAD... Start the FIRST round of this 10 round WOD at 80% of your current best 1RM Clean & attempt to go up aggressively every round & aim for a new 2 rep max somewhere along the way...

Again, once you perform the Power Clean you CAN NOT drop the bar... You must guide the bar back to your hip under control before completing the Hang Power Clean rep... Any dropping will nullify that round & you can't remake that round up during that minute...

POST YOUR HEAVIEST SUCCESSFUL LOAD TO COMMENTS

WEDNESDAY

15 Minutes:
Hang Power Clean**(Stall at Knee)
2-2-2-2-2

**These HP Cleans will be done with a complete stop just above the top of the knee. This means you will not be able to use a stretch reflex, and must supply sufficient hip drive to get the bar moving again. Speed, and full hip extension must be used if you plan on going heavier. These sets are progressive, so get heavier each set. Increase the weight intelligently, and you shouldn’t fail on any rep of the first four sets; the last set should be very challenging.


NOT For Time:
5 Times Through Until Complete

10 Ring Rows
10 Weighted Sit-ups (53/35)

*Make the Ring Rows as deep, and challenging as you can, while maintaining solid form, and finishing the reps. Use a Kettlebell for the Weighted Sit-ups, and hold it by the handle so the bottom of the Kettlebell is on your chest while you are laying down, and do your Sit-ups without raising your hips off of the floor to give yourself that extra “oomph”. These will be done without the use of a clock. Consider these two exercises additional strength work, and keep your form as solid, and strict, as possible. Don’t try to blaze through this like it’s “Fran”. :-)