WOD - July 13, 2012 - Friday

Workout of the Day

So it's Friday the 13th, scary. Hit this workout hard and enjoy the weekend.

Warm-up: 3 rounds of:
* 15x Wall balls (30#/20#)
* 20x Med ball split jerks (30#/20#)
Med ball split jerk is performed just like a regular split jerk; hold the ball roughly face level, dip, drive, and land with ball overhead in proper, balanced split position. Focus on proper width of split and staying soft in the back knee while maintaining proper balance.

Barbell Work: 7x2 Split jerk @ 80% with 4 second pause in catch position -- rest 75 seconds btwn each

Strength: Hi-bar back squat, 5x3 with 3 count lower, 1 count pause in bottom, and explosive drive upwards -- AHAP, rest 2 minutes btwn each, focus on pushing through the mid foot and driving aggressively out of the bottom

Work Capacity: AMRAP 12 of:
* 4x HSPU
* 8x KB Clean and press (53#/35# -- alternating arms)

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Rest Day - July 12, 2011 - Thursday

Rest Day

Rest day, hope everyone enjoys the day off. Spend some time stretching and doing mobility. If you want some more inspiration for this Oly cycle, please watch some of the best athletes in the game at last year's World Weightlifting Championships in Paris. Klokov of Russia, one of my favorite weightlifters currently competing and a favorite for this year's Olympic Games, loses by a mere 2 kg in one of the best modern displays of weightlifting I have ever seen. P.s. if you do the kg to lbs conversion on Google, his final clean and jerk is just north of 520 pounds.

WOD - July 11, 2012 - Wednesday

Workout of the Day

Warm-up: With empty barbell, 3 rounds of:
* 6x Hang muscle clean
* 6x Hang power clean
* 6x Hang squat clean
* 6x Split jerk
* 15x KB swings (53#/35#) btwn sets

Barbell Work: 8x1 Clean and jerk off high blocks @ 80% -- rest 45 seconds btwn sets

Strength: Front squat, 5x3 @ 85% with 3 count pause at bottom (focus on "bouncing" out of bottom position) -- rest 2 minutes btwn sets

Work Capacity: For reps of each:
* Max UB Thrusters (95#/65#)
* Rest 2 minutes
* Max UB T2B
* Rest 2 minutes
* Max UB Wall balls (20#/14#)
* Rest 2 minutes
* Max UB Muscle-ups
* Rest 2 minutes
* Max UB KB Swings (53#/35#)

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WOD - July 10, 2012 - Tuesday

Workout of the Day

Warm-up: Split jerk footwork drills, row 500m at < 20 s/m with a split time of 2:10 or less

Barbell Work: 5x3 Clean pull AHAP alternating with 5x2 Hang squat snatch @ 70% -- rest 45 seconds btwn all sets

Strength: Behind-the-neck push press, 5x4 AHAP, rest 2 minutes btwn each set

Work Capacity: EMOTM 10 minutes:
* 4x C2B pull-ups
* 8x Box jumps (30"/24")

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WOD - July 9, 2012 - Monday

Workout of the Day

Warm-up: 21-15-9 reps of:
* Box jumps (24"/20")
* Hang power snatch (45#)
* Split jerks (45#)

Barbell Work: 8x1 Snatch off high blocks (just above knee) @ 85%, 8x1 Clean off high blocks @ 85% -- rest 45s btwn all sets

Strength: Hi-bar back squat 5x5 @ 80%, rest 2 minutes btwn sets

Work Capacity: AMRAP 6 of:
* Run 800m
* Max reps of KB swings (70#/53#) in remaining time

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Rest Day - July 8, 2012 - Sunday

Rest Day

Enjoy the day off and hopefully the summer months have treated you all well thus far. Be sure to take today to fully recover; try to take it easy and make sure you get some decent stretching in. The new volume of barbell movements that this Olympic lifting cycle has brought to the table may be extremely taxing for many of you. It will be vital that you adequately maintain your body over the next two months.

WOD - July 7, 2012 - Saturday

Workout of the Day

Warm-up: With empty barbell 3 rounds of:
* 6x Clean pulls
* 6x Hang power cleans
* 6x Push jerks
* 6x Back squats
* 15x Box jumps between rounds (24"/20")

Barbell Work: 6x2 Power clean off high blocks @ 70% followed by sinking into full squat position after catch is established (rest 90s btwn each set); then 5x4 clean pulls AHAP

Strength: Hi-bar back squat, 5@70%, 5@75%, 5@80%, 3@85%, 3@85%, 3@85%

Work Capacity: For time:
* 800m run
Then 21-15-9 reps of
Burpees
KB Swings (53#/35#)
* Then 800m run to finish

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