Establish 1rm Clean (full cleans people I’m not askings for a ugly ass power clean followed by a front squat)
10 minute KB Vo2 max Snatch 7-8 Reps
I’m In Georgia bitches!
That’s right ladies, THE HILL. That’s up Ferry Hill for time. Sadly I will be on a plane on my way to Georgia. I leave you my flock of Barbell addicts in the loving hands of Senior SilverBacks Nickay and Johnny. And Roo will be there as well reporting back to me if you guys are fucking up while I’m gone. So don’t fuck up or I’ll hear about it and you will not be invited back into future strength cycles.
Now onto tomorrow, the gym will be short handed so it’s up to you guys to take care of yourselves. Meaning give the stop watch to the fastest person in the group so they can tell you your time at the top of the Hill. I know you guys will all represent the CC group well while I’m gone.
Establish 1rm no percentages today
Snatches (135/95 lb.)
Snatches are only Rx’d if they are full unbroken snatches. Meaning no power snatch then overhead squat, no hitch in you third pull, jump the bar then catch it in the bottom. Time to get technical.
It’s Scottys last saturday so we’ll throw him one of his favorites. We will be meeting at 11:30 at the gym if you cant make it go to the park and have at it.
20 Minute AMRAP
15 Air Squats
And to all Barbell Club members and anyone who has shared in the sweat and pain of this Cycle don’t forget Scottys going away toga party tomorrow night!
Scotty – “I want a blue toga like a Macedonian king!”
It’s gonna be epic….
5×3 (5-10lbs heavier then last week) followed by 5 high box jumps after every set.
Box Jump: Focus on a vertical torso jump
3×9 (my neck doesnt fit in my sweatshirts anymore)
3 x Max Lac. Ball Pullups
Lots of mental battles in the gym today. I could yell, give you guys shit, tell you weakness breeds weakness, or to straight harden the fuck up. But this Cycle is about becoming more confident in these complicated movements. It’s hard, and it’s heavy. So heavy that my BONES hurt and I write this post with monkey claws from my run in with the Beast. I wrote this response to James in the comment secti0on I think it applies to everyone.
“We all I have off days. I
Establish 1RM Clean and Jerk
“Just got done with this one. It came the way of San Francisco CF via Matt Chan. I got done with the last round and had monkey claws for hands. Enjoy!” – John Welbourn
One Minute On…One Minute Off…for 10 minutes.
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
*For every penalty counted, perform a 1000 meter row
5 x 30 yard Prowler Sprint/100 yard Sprint
We are in week four now, we all need to be taking care of ourselves. Diet, recover, everything we’ve talked about. I don’t know if I’m the pot or the kettle today but take care of yourselves.
Snatch Balance (Bulgarian Bitches)
Establish 1rm for the day then 85%x1, 75%x1, 70%x3
“Heavy Grace gets jumped”
Perform 30 full clean into thrusters at the heaviest weight you can. Every fifth rep do 20 doubleunders.
“HRNT” – The translation from ancient Summerian Barbarian dialect for GET SOME