Already there are bugs in “beta” training. Fortunately, we are only 2 days in. Hopefully version 2.0 is a perfectly buttoned up. Please let me know how it goes. Here you go: Games/Open Training for November 2012 Notes* 1) S.s. means super set. When below a numbered exercise, do 1 set of numbered exercise then immediately one set of the “s.s.” movement. Rest 1-2 minutes after both are completeI 2) If something is highlighted in blue, click on it and you will be taken to a video clip of how to do the movement. Please check all links prior to coming to practice so you know how to perform the drill. 3) Below is the suggested weekly frequency. based on gym availability. You can adjust the program to suit your needs, but there is no Friday evening Games/Open practice that day because KCFN is closed. Monday 2 hours. Hardest practice of the week. snatch and hspu work Tuesday Gym metcon which includes strength work. Clean pulls Wednesday 2 Hours Squat clean work and rope climb skill and practice. Thursday 2 hours snatch/c&J play Heavy Pull-ups No metcon or shortie. Friday OFF Saturday Choice of OWL practice + metcon OR Endurance WOD Sunday OFF Week 1 Monday (2 hour practice or 2x/day) Metcon can occur in am or pm. 1) Above the knee Hang Snatch (full squat)-Hang Snatch 5 x 3 at 65% best snatch. 2) Snatch Pulls 2 x 3 from the hang (10% above your heaviest hang snatch), 3 x 3 from the ground. Note: You MUST get your hips to the bar BEFORE you shrug. Ie you must brush. Check out this link snatch pull Thanks to catalyst athletics. S.s. Negative Headstand push-up + Kip up. 3-5 second descent. 5 x 5 reps. Kip if you can. If you cannot kip up, drop off the wall and return to handstand and relower. 3) Gym Metcon + Stretching Tuesday Regular Gym Programming—Wendler OHS. Wednesday 1) 1 Hang Clean + 1 Push Jerk 5 x 3 at 65% best clean and jerk. This work should feel difficult but not hard. You should feel winded at the end of your reps. How to do a Push Jerk IF you do not have a clean and jerk, use your best clean for now. To perform this move, you do a hang squat clean, then push jerk. Put the bar down and reset, do a second hang squat clean, then push jerk. Continue for 3 reps then rest. 2) Hi-Bar Back Squat 60%/5, 70%/3, 80%/3, 85%/3, 87%/3, 90%/3 If you do not have a hi bar back squat 1rm (we did this Wendler throughout April-May-June), you can add 20% to your front squat 1rm to estimate your 1rm hi.b.b.s. 3) Rope Climbs. 2 rope climbs+30 du EMOM for 5 minutes (do as many du as you can until the minute elapses or stop when you’ve reached 30). Then 1 Rope climb every :30 seconds for 4 minutes. 4) Gym Metcon Thursday Barbell Gymnastics treat courtesy “Outlaw CrossFit”. 1) 1 Power snatch + 1 Hang Snatch at 65% of best snatch every 30 seconds for 4 minutes (8 total reps) Rest 2 minutes 2) 1 Power Clean + 1 Hang Clean + 1 Push Jerk at 70% of best clean and jerk every 45 seconds for 6 minutes (8 total reps). Rest 5 minutes 3) Clean Pulls 5 x 3 at 105% of best squat clean (not clean and jerk) s.s. 5 x 3 strict pull-ups PLUS 5 x ME L-hang Note* do one set of pulls, then one set strict pullups, then one set max l-hang or (pulls+3 pu + 1ME L-hang, rest. Repeat 5 times). 4) Metcon is choice on this day. It will be light because of Strength work, but it’s up to you based on your fatigue from the week. Friday-OFF Saturday-Weightlifting at KCF or Long metcon at KCFN Week 2 Monday 1) Above the knee Hang Snatch (full squat)-Hang Snatch 5 x 3 at 70% 2) Snatch Pulls 2 x 3 from the hang (10% above your heaviest hang snatch), 3 x 3 from the ground at 105% of best snatch. snatch pull s.s.Negative Headstand push-up + Kip up. 3-5 second descent 5 x 5 reps. 45’sG/45+15’s B plus abmat if you are able or need to drop beyond flat for extra work. Kip if you can. If you cannot, drop off the wall and return to handstand and relower). 3) Shoulder mobility exercise. Find a partner to push your shoulders down while doing a glute bridge. Re-anchor scapula into ribs, turn on low trap. or try this hip mobility exercise and shoulder mob. Here’s the link From K.Star of Mobilitywod.com 4) Gym Metcon Tuesday 1) Regular Gym Programming—Wendler OHS 2) Gym metcon 3) Clean Pulls 3 x 3 at 105% of best squat clean (not clean and jerk) then 4 x 10 hypers with 25/45 lb plate. S.s. Strict chest to bar pull-ups 7 x 3 Note this little triplet goes 1 set pulls, one set c2b pullup for 3 rounds, then 1 set hypers + c2b pullups for 4 rounds Wednesday 1) Hang Clean + Push Jerk 5 x 3 at 70% 2) Hi Bar BS: 60%/5, 70%/3, 80%/3, 85%/3, 90%/3, 92%/3 3) Rope Climbs: 3 x 2 minutes max reps. Rest 1 minute between rounds. 4) Gym metcon Thursday 1) 1 Power snatch + 1 Hang Snatch at 70% of best snatch every 30 seconds for 4 minutes (8 total reps) Note: for both movements (snatch and c&j) you will need to do a number of warm up sets before beginning. Rest 2 minutes 2) 1 Power Clean + 1 Hang Clean + 1 Push Jerk at 70% of best clean and jerk every 45 seconds for 6 minutes (8 total reps). Rest 5 minutes 3) Gym Metcon but no hang squat cleans, just amrap work. Friday-OFF Saturday-Weightlifting or long metcon depending on your own personal needs. Week 3 (Deload week) Monday 1) Above the knee [...]