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C
C T J
Crossfit VIP
- Jan 24, 2013
- 2,483
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I know you probably have a strong strict press. The trick is getting used to doing a handstand into the wall and getting comfortable
with being upside down. Then in order to do them easily, your hands need to be inline with your head. Once I figured that out I was able
to start repping out 10-15 strict at a time.
A.
Take 15-20 minutes to find your 1-RM Snatch
B.
“Commitment”
Every minute, on the minute, for 10 minutes:
8 Chest-to-Bar Pull-Ups
2 Snatches
Rules of “Commitment”:
*The load you select must stay the same throughout the 10 minutes – you cannot increase or decrease the load.
**You are only allowed two snatch attempts in each minute.
***Score your total load successfully lifted. E.g. 185 x 2, 185 x 2, 185 x 1.F = 925
Why “Commitment”? – because everything is easy in the beginning; the question is what can you commit to and follow through on no matter how difficult it gets.
Rest until fully recovered, and then…
C.
Strict Handstand Push-Up Density
For max reps:
90 seconds of Strict Handstand Push-Ups
Rest 30 seconds
60 seconds of Strict Handstand Push-Ups
Rest 30 seconds
30 seconds of Strict Handstand Push-Ups
Note reps achieved for each set.
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
For time:
Run 1600 meters
Bullmuscle7
MuscleHead
- Jun 11, 2014
- 8,847
- 2,439
C
C T J
Crossfit VIP
- Jan 24, 2013
- 2,483
- 741
Anytime a big guy gets upside down, it's going to get scary! haha
Saturday...
A.
Front Squat
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – Test 3-RM – if you know your current 3-RM, aim for 101-102% of that, otherwise, aim for somewhere around 90% of your 1-RM
* Set 8 (optional) – Exceed Set 7 weight
Rest as needed, but at least 3 minutes between sets of singles.
hit 355
B.
“Miller Time”
Ten rounds for time of:
3 Squat Clean and Jerks (225lbs)
4 Box Jumps (30″)
took 29:57
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
For time:
300 Calories of Assault Bike
Saturday...
A.
Front Squat
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – Test 3-RM – if you know your current 3-RM, aim for 101-102% of that, otherwise, aim for somewhere around 90% of your 1-RM
* Set 8 (optional) – Exceed Set 7 weight
Rest as needed, but at least 3 minutes between sets of singles.
hit 355
B.
“Miller Time”
Ten rounds for time of:
3 Squat Clean and Jerks (225lbs)
4 Box Jumps (30″)
took 29:57
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
For time:
300 Calories of Assault Bike
C
C T J
Crossfit VIP
- Jan 24, 2013
- 2,483
- 741
A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Snatch x 5 reps @ 2111
Build over the course of the three sets.
Followed by….
Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
Build over the course of the three sets.
Followed by…
Six sets of:
3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 65-80%
(pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)
B.
Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 10 reps
Goal is to find the weight that is achievable, but challenging, for 10 reps.
C.
Three sets for max reps of:
60 Seconds of Strict Handstand Push-Ups
60 Seconds of Supinated-Grip Strict Pull-Ups
immediately followed by…
Three sets for max reps of:
60 Seconds of Stationary Dips
60 Seconds of Bent-Over Barbell Row (65 lbs)
D.
Every 6 minutes, for 18 minutes (3 sets) for times of:
Row 1000 Meters
20 Burpees Over the Concept 2
Every 2 minutes, for 6 minutes (3 sets):
Press in Snatch x 5 reps @ 2111
Build over the course of the three sets.
Followed by….
Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
Build over the course of the three sets.
Followed by…
Six sets of:
3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 65-80%
(pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″ below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)
B.
Every 3 minutes, for 9 minutes (3 sets) of:
Push Press x 10 reps
Goal is to find the weight that is achievable, but challenging, for 10 reps.
C.
Three sets for max reps of:
60 Seconds of Strict Handstand Push-Ups
60 Seconds of Supinated-Grip Strict Pull-Ups
immediately followed by…
Three sets for max reps of:
60 Seconds of Stationary Dips
60 Seconds of Bent-Over Barbell Row (65 lbs)
D.
Every 6 minutes, for 18 minutes (3 sets) for times of:
Row 1000 Meters
20 Burpees Over the Concept 2
C
C T J
Crossfit VIP
- Jan 24, 2013
- 2,483
- 741
A.
Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 3 reps
Build to today’s heavy triple, and then…
Every 2 minutes, for 8 minutes (4 sets):
Clean x 3 reps
Build to today’s heavy triple, and then…
Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 3 reps
B.
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep
The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.
C.
Every two minutes, for 24 minutes (6 sets of each):
Station 1 – Back Squat x 8 reps @ 70-75% of today’s 1-RM
Station 2 – 50 Double-Unders + 12 Toes to Bar
D.
Two sets of:
100-Meter Pinch-Grip Plate Carry
(walk, don’t run)
Rest as needed
20 GHD Sit-Ups
Rest as needed
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Five sets of:
Run 800 Meters
Rest 90 seconds
Pacing: Run each 800 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.
Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 3 reps
Build to today’s heavy triple, and then…
Every 2 minutes, for 8 minutes (4 sets):
Clean x 3 reps
Build to today’s heavy triple, and then…
Every 2 minutes, for 6 minutes (3 sets):
Clean Pulls x 3 reps
B.
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep
The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.
C.
Every two minutes, for 24 minutes (6 sets of each):
Station 1 – Back Squat x 8 reps @ 70-75% of today’s 1-RM
Station 2 – 50 Double-Unders + 12 Toes to Bar
D.
Two sets of:
100-Meter Pinch-Grip Plate Carry
(walk, don’t run)
Rest as needed
20 GHD Sit-Ups
Rest as needed
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Five sets of:
Run 800 Meters
Rest 90 seconds
Pacing: Run each 800 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.
