Monday 9.8.14

Ok since no one is doing Superfast right now Im not programming superfast right now. My recommendation is to look at Ben's work @ http://competitorstraining.com/ at roll with that. The Open stuff. This is very similar to what superfast has been doing up til now. If we get more interest in the future I will resume.

Friday 9.5.14

1. For Time
21-15-9
Cleans 135/95 
Ring Dips

2. Snatch Skills
a. Snatch Grip Push Press – quickly work up to a heavy (not max) triple
b. Snatch Balance – quickly work up to a heavy (not max) Single

3. Snatch
Quickly work up to a heavy (not max) low hang Squat Snatch single – from below knees

4. Squat
10×2 Box Squat with bands and/or chains, across

5. 5 RFT:
15 Pull ups
5 Push Jerks, 185/135
5 Burpee Box Jumps, 30/24

Thursday 9.4.14

1. Take a Chill Pill or come to Oly Class

Wednesday 9.3.14

1. Squats
3×3 Overhead Squats, across

2. Gymnastics
20 muscle ups for time

3. For time:
3 RFT:
500m Row
5 Squat Clean Thrusters, 185/135

3 RFT:
5 Burpee Muscle Ups
5 Squat Clean Thrusters, 155/105

3 RFT:
20 Pistols (10/side)
5 Squat Clean Thrusters, 135/95

One barbell, you change the weights. No rest between couplets. The entire 9 rounds is for time.

Tuesday 9.2.14

1. Snatch Pull

EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot

2. For Time

21-18-15-12-9-6-3 reps for time of:
Handstand push-ups
L-pull-ups
Double Unders

3.  Muscle ups
4 x Max rest as needed

4. Accessory Work
a. 3×15 Weighted and/or Banded Hip Extensions
b. 100 Banded Good mornings
c. 100 Banded Tricep Push downs