Month: December 2013

Muscle Up Progressions

BBG

15 mins to establish a 2RM Hi-hang Snatch

Conditioning

For time:

30 OHS 95/65#

30 Bar-Facing Burpees

20 OHS 115/80#

20 Bar-Facing Burpees

10 OHS 135/95#

10 Bar-Facing Burpees

15 Muscle-Ups

20 minutes to establish a 1RM Front Squat.

Conditioning

4 rounds for total working time of:

50 KB Swings 24/16kg

15 Thrusters 105/70#

Rest 2 mins between rounds

15 min to establish a 1RM Snatch.

Conditioning

For time:

3 Power Snatches 115/75#

6 Ring Dips

9 Burpees

6 Power Snatches 115/75#

9 Ring Dips

12 Burpees

9 Power Snatches 115/75#

12 Ring Dips

15 Burpees

12 Power Snatches 115/75#

15 Ring Dips

18 Burpees

15 Power Snatches 115/75#

18 Ring Dips

21 Burpees

-20 min time cap-

Extra Credit:

1a) 3X3 Strict Press + 4 Push Press – heaviest possible, rest 90 sec.

1b) 3X15 Reverse Hypers – medium/heavy, rest 90 sec.

2 Hang Squat Cleans @ 70%

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.

2) 20 minutes to establish a 1RM HBBS.

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts.

Conditioning

5 rounds of:

2:30 to complete-

15 Deadlifts 135/95#

1 set – ME UB Muscle-Ups or C2B Pull-ups (if you cannot do a set of more than 4 UB reps, try to maintain 5 reps every round)

– If you don’t have C2B do Strict Pull-ups.

*Rest the remainder of the 2:30.

15 min. to establish a max 2-Pos Clean (hi-hang, low-hang 2″ from floor) + Jerk (both Cleans UB, then one Jerk).

Conditioning

12 minute AMRAP of:

75 Double-Unders

15 TTB

15 Power Clean & Push Jerks 105/75#

50 Double-Unders

15 TTB

10 Power Clean & Push Jerks 155/105#

25 Double-Unders

15 TTB

5 Power Clean & Push Jerks 175/125#

Note: When all three rounds are completed, continue to repeat the final round for the duration of the AMRAP.

1) 10 min. to establish a max 2-Pos Snatch (hi-hang, low-hang 2″ from floor).

2) Every 45 sec. for 3 minutes – 1 2-Pos Snatch (hi-hang, low-hang 2″ from floor) @ 85% of max from #1.

Conditioning

5 rounds for total time of:

15 6″ Target Burpees (absolutely as fast as possible)

20 UB Wall Balls 20/14

Rest 1:00 after each round.

1RM Clean&Jerk

Conditioning

3 rounds for total reps of:

2 minute AMRAP of:

5 Squat Clean to Thrusters 135/95#

20 Laterel BB Jumps

*Rest 1 minute

1 minute AMRAP of:

ME T2B

*Rest 1 minute

4X2/4 FS/BS @ 80% of 1rm FS

Conditioning

For time:

100 Double-Unders

15 Ring Dips

15 KBS 32/24kg

50 Double-Unders

20 Ring Dips

20 KBS 32/24kg

25 Double-Unders

25 Ring Dips

25 KBS 32/24kg

EMOM x 10 min: 2 Power Snatch + 2 OHS (both power snatch completed first) @ 60% + 5 Burpees

Conditioning

Ten rounds, each for time of:

100 meter Shuttle Sprint

Rest 90 seconds

1 Clean & Jerk at 85% EMOM for 7:00 (starting at 0:00)

Conditioning

4 rounds for total working time of:

7 Power Cleans at 70% of 1RM Clean

14 Chest to Bar Pull-ups

Rest 1:1