Posts By: rudy.coach

160621

Welp, I’m an idiot and apparently scheduled the last 3 posts for next month. So… I guess I’ll be posting daily to make sure things work.

All the more reason for you guys to join way over a THOUSAND of your closest friends and follow one of our programs on WodFollow.com.


WOD 160621:

BBG

1) Every 1:30 for 6:00 (5 total sets)-

1 Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk

*Begin around 60% of 1RM CJ and add weight each minute.

2) Rest 3:00 after #1, then take 2-3 attempts at a max for the complex: 1 Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk – with no time constraint

Strength

Front Squat:

Every 2:00 for 12:00 (7 total sets) reps of – 2/4/1/8/1/4/2

*Use 95% of your 5rm for all sets. If you don’t know your 5rm you can predict using this: Predictive Calculator.

Conditioning

20:00 AMRAP of:

20 Power Snatches 95/65#
30 TTB
40 Calorie Row

160615

Hey, remember Weightlifting? You know… The sport that Jared Fleming broke the American Record in, and where his dad – “The” Dave Fleming – just coached the Pan Am team? Yes, that one. Maybe you should go to an Outlaw Barbell Camp and have them coach you.

CLICK HERE to register to be coached by these guys…


WOD 160615:

BBG

7X1 Power Snatch from blocks (just above knee) – work to a heavy single for the day, rest as needed

Skill

4 rounds at a moderately easy pace of:

10 Narrow Grip (hands as close as possible) OHS 95/65#
10 Strict Ring Dips + 3 count pause at lockout
10 Strict TTB
10 Ring Rows (feet even with rings) + 3 count pause at top of pull (chest even with rings)

Conditioning

7 rounds of:

20 Front Rack BB Weighted Box Stepups (alternating) 75/55# 24/20″
12 Hang Power Snatches 75/55#

Rest 1:00 between rounds

160614

WOD 160614:

BBG

Every 1:30 for 9:00 (7 total sets)-

1 Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk

*Begin around 60% of 1RM CJ and add weight each minute until a miss occurs.

Strength

*Notice changes in reps from last week.

Front Squat:

Every 2:00 for 12:00 (7 total sets) reps of – 2/4/6/3/6/4/2

*Use 95% of your 5rm for all sets.

Conditioning

12:00 AMRAP of:

3 Rope Climbs 15′

12 Strict HSPU

24 Calorie Row

160613

WOD 160613:

BBG

EMOM for 10:00-

1 Hang Snatch (from Power Position) + 1 Hang Snatch (from just above knee)

*Begin around 60% of 1RM and add weight each minute to a max

Skill

10:00 Strict Muscle-Ups

-If you don’t have these – use bands to assist, but make sure they are not “easy”.

-If you have ONE Regional caliber Strict MU, but cannot perform more than one without dropping, accumulate as many as possible in 10:00.

-If you have 2 or more UB, wear a vest which makes for “difficult” reps, and accumulate as many as possible in 10:00.

Conditioning

4 rounds of:

9 Deadlifts 135/95#
100′ Shuttle Run (25′ down/25′ back)
7 Hang Power Cleans 135/95#
100′ Shuttle Run (25′ down/25′ back)
5 Shoulder to Overhead 135/95#

Rest 2:00 after each round.

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