WARM UP
A. Mobility
- Ball: Prone Shoulder Internal Rotation
- Band: Shoulder Internal Rotation with Neck
- Barbell: Sink Stretch
B. Dynamic Warm Up
- KB High Windmill – 1 arm (25#)
- Pistol, 10 reps/side – alt legs
- KB Overhead Squat, 1 arm (18#)
- Ring T, 10 reps
C. Burgener Warm Up & Skill Transfer Drills

WOD
Weighted Dip, 3-2-2-2-1-1-1-1-1 reps

Score: 50 - 75 - 96.5 - ? - ? - ? - ? - ? - 120

Notes: Remember to write down your weight. :P

For Time:
Sled push with 2x45# plates (men)/ 1x45# plate (women)
10 Ground to Overhead 115# (men)/75# (women)
Sled push with 3x45# plates (men)/ 2x45# plate (women)
10 Thrusters 115# (men)/75# (women)
Sled push with 4x45# plates (men)/ 3x45# plate (women)
10 Ground to Overhead 115# (men)/75# (women)
Sled push with 5x45# plates (men)/ 4x45# plate (women)
10 Thrusters 115# (men)
/75# (women)
*each athlete will add a 45# plate to sled each sled push
*ground to over head can be a clean & jerk or snatch
*10 min time cap

Capped out with 8 thrusters left

21-15-9

Ring Pull-ups

HR Push-ups

WOD 121009:

High Bar Back Squat:

Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70% 130
Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75% *140
Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80% *150

Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.

-then-

3 rounds for time of:

50 KB Hi-Pulls 24/16kg 35#
50 Double-Unders single unders

Notes: KB Hi-Pulls begin with the KB touching the floor, and finish with the KB handle under the chin and elbows above the KB handle. These may be performed like a swing, but the KB must touch the floor on every rep.

did this first then squats

5 rounds
10- Thrusters @95
Row 200m

rest 5 minutes....

1 round
10- wide grip bench @135
10 - walking linges
10 - reg grip bench @135
10 - walking lunges
10- narrow grip bench @135
10 - walking lunges

10 rounds of tabata punch and kick on the bag

5 rounds of GHD tabata ab work

Intro into the form and structue of KB. Then short 5min WOD, Swings x10, Press ups (push press ?) 5x's each arm.
2nd Class: Form and structure of bar work. squats, overhead press and push press, Push ups and pull ups
Then 5 min WOD: pull ups (rings) 5
push ups 7
box squats 9
total reps for me 7.75....only got 3 of the last 9 box squats.

Class at 4:30 on Monday. Note: I'm lucky to make it to the gym much before 4:30 due to my new work schedule, so feel free to do some independent stretching beforehand.

Skill:
Every 40 seconds x 10
- power snatch to hang squat squat snatch ( no more than 60-70% of max squat snatch)

Then,

3 rounds (12 min cap): (1 min rest between exercises)

• Non-heaving drop snatch x 5 (see video - 

• Max effort nose to wall shoulder touches (scale to keeping only nose and toes to wall for as long as possible or feet on a box shoulder touches)

WOD:
5 rounds for time:

5 HSPU
10 C2B pull ups
15 OH kb swings (53/35)

WOD 121015:

BB Gymnastics

1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
- done based off 185, failed the two 95% efforts

2a) 3X5 Snatch Deadlift (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec. (225)

Notes: This movement is simply the 1st pull of the Snatch. Pull off the floor to the knees, while maintaining perfect beack position.

2b) 3X5 Behind the Neck Snatch Grip Push Press – heavy, (75-95-115)
Conditioning

For time.

30 T2B
20 KB Thrusters 24/16kg (both arms)
Row 1k
20 KB Thrusters 24/16kg (both arms)
30 T2B

Time: 13:08

WOD 121015:

BB Gymnastics

1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
- done based off 185, failed the two 95% efforts

2a) 3X5 Snatch Deadlift (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec. (225)

Notes: This movement is simply the 1st pull of the Snatch. Pull off the floor to the knees, while maintaining perfect beack position.

2b) 3X5 Behind the Neck Snatch Grip Push Press – heavy, (75-95-115)
Conditioning

For time.

30 T2B
20 KB Thrusters 24/16kg (both arms)
Row 1k
20 KB Thrusters 24/16kg (both arms)
30 T2B

Time: 13:08, double kb thrusters ate me alive

Strength/Skill
1) 1RM Snatch
2) 1RM Power Clean + Push Jerk
3A) Snatch Balance 5x3 http://www.catalystathletics.com/exercises/exercise.php?exerciseID=80
3B) Clean Pull 5x3 Touch and go reps ( 105% of best clean)
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=98
4) 240 sec in L-Sit Position

WOD
4 Rounds (For Total Rounds):
3 Min AMRAP
7 Squat Clean Thrusters 155/105
14 Toes to Bar
21 Burpees ( Jump to target 6 in above reach)
2 min Rest