Saturday

-Warmup-
CrossFit Warmup

-WOD-
For Time
21-15-9
DeadLift 225/155
Run 800m

-Power Program-
Rest Day

As Promised, another creepy angle of Klokov. Reference point, his back musculature. For clarification 1 kg is 2.2lbs

Friday

-Warm Up-

CrossFit Warm Up

-WOD-
4 Rounds for Reps
Push Ups Rest at top
15min AMRAP
3 Hang squat clean
5 Front squat
7 Push jerk

-Power Program-

BB Gymnastics

1) 7X1 3 Position Snatch (low to high) – rest 60 sec.

Notes: Do not load heavy unless you are proficient through every position. This is a technique and speed drill (working turnover when fatigued), but you may go heavier as long as there are no misses or slop reps.

Strength

1a) 3 X ME Bench Press @ 95% – rest 60 sec.
1b) 3 X 8 Good Mornings – heavy, rest 60 sec.

Conditioning

4 rounds for time of:

30 Front Squats @ 115/75#
15 T2B
15 Lateral Box Jumps 24

-Session 2-
For time:

30 Back Squats 135/95#
20 Pullups
10 Push Jerks 135/95#
20 Front Squats 135/95#
20 Pullups
10 Push Jerks 135/95#
10 OHS 135/95#
20 Pullups
10 Push Jerks 135/95#

This question posed by a friend. What do you all think would happen if a world class weightlifter, at ideal weight turned professional exerciser? Thoughts to comments

Power Program watch and learn, this may be in your near future, hint hint.

Wednesday

-Warm Up-
3 Rounds
10 Pull Ups
10 Push Ups
10 Sit Ups

-WOD-
5 Rounds For Time
25 K.B.S 1.5/1 pood
25 Burpees
25 Box Jumps 24/20

-Power Program- 
Rest Day

For the Record, you all should wake up every morning and want to be a little more russian. A little more Dmitry Klokov to be exact. Id be a very happy Coach! Watch youll get the point.

Tuesday

-Warm Up-
3 Rounds
Run 200m
15 Sit Ups
10 Push Ups

-WOD-
4 Rounds for Reps
Tabata Hollow Rocks Hold Hollow,
10min AMRAP
“Cindy”
5 pull ups
10 push ups
15 squats

*notes: This is one continuous effort. After the 4th rest period move immediately to the pull up bars. In the Hollow Rocks the rest period must be maintained in the hollow hold position.

-Power Program-
BB Gymnastics

1) 5X2 Snatch @ 80% – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – heavier than last week, rest 60 sec.
2b) 3X3 Heaving Snatch Balances – heavier than last week, rest 60 sec.

Conditioning

Row 500m
100 Double-Unders
200′ Farmers Carry 85# BB
20 Alternating DB Snatches 50/30 (R/L)
100 Double-Unders
Row 500m

For time.

Strength

1a) 3X8 Weighted GH Raise – heaviest possible, rest 45 sec.
1b) 3X8 Tempo GHD Situps (5 counts down, 5 counts up) – rest 45 sec.

Monday

-Warm Up-
3 Rounds
10 Burpees
15 Lunges
20 Sit Ups

-WOD-
4 Rounds for Reps
Tabata Push Press
-Then-
Run 800m
Rest 2min
Run 800m
Rest 2min
Run 800m
For Time

*Notes: This is for total time and reps. Rest should be in the Rack position. Choose a weight you can move efficiently with while challenging. This is for total time, tabata and rest included.

-Power Program-
BB Gymnastics

1) 12 minutes to establish a 1RM Power Clean & Push Jerk.
2a) 4X3 Push Press – heaviest possible, rest 60 sec.
2b) 4X3 Clean Pulls – heaviest possible, rest 60 sec.

Conditioning

“Jackie”

Row 1k
50 Thrusters 45#
30 Pullups

For time.

*Rest 5 Minutes

Run 800m
50 Wall Balls 20/14#
30 Pullups

Burgener Warm Up

Junkyard Dog

-WOD-

Death By Power Clean

1 on the first min

2 on the next

3 on the third

So on until reps cannot be completed in the min

-Power Program-

BB Gymnastics/Conditioning

*This should be performed as one continuous effort. MAKE SURE to read the notes below.

1) 4X1 Snatch (any style) @ 85% – rest 40 sec.
2) 50 Double-Unders – rest 20 sec.
3) 1 Snatch @ 90% – rest 20 sec.
4) 50 Double-Unders – rest 20 sec.
5) 1 Snatch @ 95%

Notes: 40 seconds rest should be taken after the final snatch @ 85% and before the first set of double-unders. It is not necessary to time the double-unders, but there should be no extra rest. 3 attempts may be taken at both the 90 & 95% snatch singles, but all 3 attempts should be kept to under 60 seconds.

Strength

1a) 4X5 1&1/4 Front Squats – heavier than last week, rest 75 sec.
1b) 4X8,6,4,2 Strict HSPU + ME Kipping HSPU – regionals standard, rest 75 sec.

Notes: If you cannot get through the strict HSPU, then go to 1 rep short of complete failure and switch.

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

-Warm Up-

CrossFit Warmup

-WOD-

“Audible” 

For Time

Run 400m

50 Pull Ups

50 Push Up

Run 400m

50 Squats

50 Sit Ups

Run 400m

50 Pull Ups

50 Push Ups

Run 400m

50 Squats

50 Sit Ups

-Power Program-

Rest Day

Progress has been made. Yall are lookin good!! Performing better. Im sure your bodies would like to point out the seeming increased volume as of lately. Yes it is right, we have ramped. For the remainder of may its a little spicy, your volume is up because well its that time of year to look better naked. So on my end I just train you like your prepping for a competitive event which is “June 1st” and you look the part. Win Win. We will be deloading a bit in June and then making another climb through summer. Gotta love the heat? I know most of you dont care, you just show up and pick things up. Thats cool too. I am just voicing my disclaimer haha. From a coaching perspective though, my minds blown. You all have not only stuck out the volume, but are seeming to crush it. Picking up heavier than expected loads, crushing pr’s, and moving like greased pigs (amanda balling reference, ask her she wont mind haha). I think the program is working how about you? In the next months we will be moving back to what everyone calls their favorite time of year technical season. That means lots of skill work and new skills, and lots of hard ass wod’s with all sorts of fun movements sprinkled in.

Other than that, its Games season homies. The CrossFit games is in full swing thats like football season to me at least. Question is whos coming with me? The games are in LA again this year and we are all goin if I had my way anyway. At least lets get a group of us to make the trek. I will be putting up more details about this beginning of next week. In the mean time lets talk Regionals. The Northeast Regional is the end of May and we will be road tripping to boston and Reebok world headquarters to watch some monsters from the Northeast Throwdown. Id love to have a horde of the tribe with me. Whats more fun than boston in the summer, with a little CrossFit thrown in? Lobster, Beer, beaches, and CrossFit. Sounds like a party.

Alright well I gotta go pick things up and put them down. Keep your eyes peeled. Newsletter coming soon, games trip itinerary, and regional road trip info. As well as some local events and some we are hosting. Gonna be a bad ass summer. See you all around the neighborhood.

Who wants to learn to stand up Paddle board? Post to comments, new event?

 Post some damn thoughts to Comments would you, you mutes!

Tony

-Warm Up-
Junk Yard Dog

-WOD-
20 Min AMRAP
Run 400m
12 H.C 115
12 Burpees

-Power Program-
BB Gymnastics

5X2 Snatch off blocks ( just below the knee) @ 85% – rest 75 second

-SPP-

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

-GPP-

3 rounds for time:

5 Snatch Balances 135/95#
20 Wall Balls 20/14#
30 Double-Unders
20 T2B
30 Double-Unders

-Session 2- 

2-4 Hours after

3 rounds for time of:
14 DB Squat Cleans
14 C2B Pullups
21 Box Jumps 24″

-Warm Up-
3 Rounds
15 lateral Hops
10 squats
15 hollow rocks

-WOD-
For Time
400m Walking lunge

-Power Program-

BB Gymnastics

1) 5X3 Clean & Jerk @ 75% – rest 60-80 sec.

Notes: These are not touch and go reps. Reset before each rep.

Strength

1) 1X20 Back Squat (Group 3 – 2X10 @ 50% – rest 60 sec.)

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Conditioning

1a) 4X3 Weighted Strict Pullups + ME Kipping Pullups @ 20/10# – rest 60 sec.

Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

1b) 4X400m Sprint – rest 60 sec.

Notes: These should be all out efforts. Pacing is not acceptable and degredation of pace is acceptable.

*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.

15 minute AMRAP of:

Swim 75m
30 Air Squats
15 HR Pushups