Wods for the week

What clean tech videos http://www.californiastrength.com/videos/viewvideo/45/clean/clean-how-to-video-part-two

http://www.californiastrength.com/videos/viewvideo/46/clean/clean-how-to-video-part-three

I am going to ask you all to spend at least 10-15 minutes warming up the snatch and clean with these tech moves, as you progress start adding weight to the warm up sets.

If we are only cleaning that day just do the clean warm up etc etc

I am going to program on this blog for the next 6 days worth of programming that is with 4 days on 1 off 1 on and then Mondays workout as i will be out of town until Tuesday.

try and stick to that schedule if possible.


Monday- Olifts

Snatch warm up then build to a heavy single with keeping form
Front Squat 5x6 @ 75%

Strength- Strict Hspu 6-5-4-3-2 then max effort kipping(if you can not do the hspu strict then do as many as possible 1 rep before failure)

Wod- 
Conditioning (pain threshold)
5 rounds for total working time of:

3 HPC @ 80% (of 1rm Clean)
6 Box Jumps 36/30″
12 T2B
Sprint 100m
3 Hang Squat Cleans @ 80%
Rest 1:1

Tues-

O-lift Both warm ups

Snatch - 50% x 3, 60% x 2 x 2, 65% x 2 x 2, 70% x 2

Power Clean - 60% x 2 x 2, 70% x 2 x 3

Jerk - 65% x 3 x 2, 70% x 3 x 2

Strength

1a) 3 X ME Bench Press @ 90% – rest 60 sec.
1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) –rest 60 sec

Wod

3 rounds for time of:
Row 500m
20 Wall Balls 20/14#
20 Absolutely Vertical KBS 24/16kg

Wed- O-lift(clean warm up)

• Back Squat - 83% x 5 x 5
• Block (or hang) Clean (knee) - 70% x 3 x 2, 75% x 3, 80% x 2 x 2
• Clean Pull on Riser - 95% (of clean) x 3 x 4
• SLDL - 65% (of back squat) x 5, 70% x 5 x 2)stiff leg deadlift

Strength- 5 sets of max effort strict pull ups then max kipping chest 2 bar pull ups rest 2 minutes inbetween

Wod



Conditioning (pain threshold)
5 rounds for total time of:
Run 200m
9 UB Hang Squat Cleans @ 155/105#
6 Push Jerks @ 155/105#
*Rest 2 minutes between each round.

Thur-

O-lift

• Jerk - 70% x 3 x 2, 75% x 3, 80% x 2 x 2
• Push Press - 80% x 4, 85%x 3 x 3
• Snatch High-Pull - 75% (of snatch) x 5 x 2, 80% x 5 x 2(keep heels down)

Wod - "Grace"

AP-5 sets of 10 on reverse hyper go as heavy as possible

Sat-

O-Lift

Both warm ups

• Front Squat - 85% x 3 x 8
• Snatch - 75% x 3 x 3, 80% x 2 x 2
• Clean & Jerk - 75% x 3 x 3, 80% x 2 x 2

Wod for time

30 Burpee Over-The-Box Jumps 24/20″(you may not straddle the box)
30 T2B
30 Push Jerks 135/95
Row 1K




Monday-

O-lift

Build to a 1 rep max snatch
Front Squat 5x6 @ 78%

Strength- 5 muscle ups every minute until failure(or spend 15 minutes working mu progression)

Wod


Conditioning
4 rounds for total working time of:
Row 500m
12 Pistols (alternating)
24 Pullups
Rest 1:1

Notes: ALL OUT every round.