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

Monday 9.1.14

"Zeus"

Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps

Friday 8.29.14

1. See website for walkthrough

Thursday 8.28.14

1. Play with your Sled weight (see instructions on site)

2. Squat with the gym

3. WoD
 Row 1k
10 min lower body mobility
Rw 1k
10 Min upper body mobility

4. Optional
For as long as you can continue, up to 20 minutes:
1 muscle-up every 15 seconds

Wednesday 8.27.14

1. Rest and Recovery

Tuesday 8.25.14

1. Gym Work plus comp stuff

Monday 8.24.14

1. Snatch Complex

1RM Snatch + Hang Snatch

2. Squat
1RM Back Squat

3. Row
500m easy
500m hard
500m easy
500m hard
100 Double Unders
This is to be done in one 2,000 set without coming off the rower. The “easy 500″ should be at 5k pace, the “hard 500″ should be at, or just below, 2k pace.

Saturday 8.23.14

1. For time:
8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups

good call stephen

Friday 8.22.14

1. Squats
EMOMx10: 1 Front Squat, Across

2. EMOMx14
Odd: Power Snatch + Hang Squat Snatch + Squat Snatch
Even: 3-6 Muscle ups

3. 10!

C2B

GHD

Burpees

4. At a steady clip

Airdyne 10min

Thursday 8.21.14

1. Rest

Wednesday 8.20.14

1. Jerk
1RM

2. Squat
3RM Back Squat
3RM Front Squat

3. Partner WoD
With a partner complete 2 rounds of:
20 DeadLifts, 185/135
20 Sumo Deadlifts, 185/135
20 Stiff Leg Deadlifts, 185/135
20 Double Russian KB Swings, 2pood/1.5pood
One partner completes all 20 reps of a movement while the other rests then switch.

Tuesday 8.19.14

1. Cleans:
A. Establish a max set of unbroken TnG Squat Cleans, 165/115
Rest 3 minutes
B. Establish a max set of unbroken TnG Squat Cleans, 185/135
Rest 3 minutes
C. Establish a max set of unbroken TnG Squat Cleans, 205/145
No resting on the ground or the hang. Resting in the front rack is OK.

2. "Kamikaze SF"
Every 4 min for 20min
Row 500m
12 KTE
30 DU's
(I think it's doable, If it's not, add :30)

Monday 8.18.14

1. Low Hang Snatch 
Find Max for Day (don't miss)


2. Back Squat
Find 5RM

3. "The Superfast Chieftan"
5 3 min AMRAPS of

First two rounds:

3 Hang Snatch 135/95
6 Pushups
9 Lateral PVC Jump Overs (24/20)

Second two rounds:

2 Hang Snatch 155/105
6 Pushups
9 Lateral PVC Jump Overs (24/20)

Last Round:

1 Hang Snatch 185/115
6 Pushups
9 Lateral PVC Jump Overs (24/20)

*Use a PVC on a box with weights holding in place
**Score is REPS

Friday 8.15.14

1. Deadlift
1 RM

2. Squat
5x3

3. 10 2 minute Rounds
10 Pull Ups
10 GHD
15 Squats 135/95
Burpee Box Jumps 24/20

*Rest 1 minute between rounds
** Score is Burpee Box Jumps

Thursday 8.14.14

1. Rest Day

Wednesday 8.13.14

Thursday will be rest Day. 

1. Gymnasty's
1 set of max unbroken BMU
1 set of max unbroken C2B
1 set of max unbroken PullUps

2. Gym Workout

Skills

Ring Rollouts

10-8-6-4-2

WoD

For total weight moved (you may change weight, you may thruster)

EMOM for 20min

1 Bear Complex