1.2

foam roll
5 min kb and jump rope warm up

Muscle Snatch
1-1-1 @ 95#

Snatch
60% x 2 x 5 @ 75#

Clean
60% x 2 x 5 @ 115#

Jerk
60% x 2 x 5 @ 100#

Gymnastics
L sit
Back Lever on Rings
Back Lever on Bar
Front Lever on Bar

The simple program for strength gains?

So I read this article from T-nation by Dan John. I can't find it now, but this is just what it is:

deadlift 2 x 5
shoulder press 2 x 5
biceps curl 2 x 5 (yes curls. Dan John recommended it!)
snatch 1 x 20-50
abs (i have been doing ab wheel)

I think he borrowed elements of Pavels programming for this one. It is a 40 day program done everyday. The 'science' behind it, is basic. Just do it everyday without groaning and grunting and let your strength develop naturally.

The first two weeks were pretty light, now finishing my third. I like it. It is pretty simple and easy to follow.

Week 1:
135 # thick hex bar deadlift
70# thick bar shoulder press
70# thick bar curl
80# snatch
ab wheel

On friday @ CrossFit AH:
5-5-5-3-3-3 Floor Press (135-210#)
For time:
row 1000 then,
5 rounds of:
40# DB Complex
DL
Hang Power Clean
Thrusters
Row 1000

Week 2:
135 # thick hex bar deadlift
70# thick bar shoulder press
70# thick bar curl
80# snatch
ab wheel

On friday @ CrossFit AH:
3-3-3-1-1-1 Floor Press (185-215#)
For time:
20 double unders, 18. 16, etc. descending ladder
1 burpee, 2, 3, 4 etc. ascending ladder

Week 3:
185 # thick hex bar deadlift
90# thick bar shoulder press
70# thick bar curl
80# snatch
ab wheel

On friday @ CrossFit AH:
255# DL One on the min for ten min

For time:
15 DL (155#)
Row 300m
15 DL
Row 300m
15 DL
4:24

Me wod and Grace

With a continuously running clock:
4 rounds of 4 minute stations with 1 minute rest:

pull-ups
65# Hex DL
20# wallball
jump rope (jump rope was not scored)

Round 1: 81
Round 2: 70
Round 3: 63
Round 4: 56


Grace @ 135#

6:00

Ripping trees right out of the ground!

Brooks Kubik's-Top Ten Things that
Happen When You Train Heavy.

No. 10 -- Your thumbs get sore. (Big deal – that’s what tape
is for.)

No. 9 – You get really hungry, and after your workout you go
inside and more or less inhale a huge meal. Extra on the
protein. Sort of like food was going out of style.

No. 8 -- You wake up the next morning, and you roll out of
bed and feel like you could rip trees right out of the ground.

No. 7 -- You go out to the garage to check on your weights –
and they’re still sleeping! (You tired them out.)

No. 6 – Your squat stands are half an inch shorter than they
used to be.

No. 5 -- Your lifting shoes groan when you walk by.

No. 4 -- Your dog digs a large hole in the backyard – just in
case he needs to bury you after your next workout.

No. 3 -- The dumbbells load themselves – and they’re ten pounds
heavier than you remember.

No. 2 – That big sandbag you carry starts doing pushups every
morning – just to keep up with you.

No. 1 – Your power rack starts using ice-packs after each workout.

Thanks for reading, and remember – a chuckle a day is worth an
extra ten pounds on your squat bar!
__________________________________________________________
Double under practice ~6 min

Thick handle hex bar DL's
2 x 5 @ 155#
1 x 255#
4 x 315#
4 x 315#
5 x 315#
8 x 315# (belt)

Prowler push @ 65#
~75 yards
2 sprints
2 slow drives

4 x 10 RDL @ 135#

indian club swings
wrestlers bridge
lunge matrix
x-band walk
back extension
ab wheel
chest expander
grippers

100 back extensions
26-95# Overhead squats

12:36-3 rounds of 50 double unders and 50 back extensions
Jump rope-melting double under practice. (Brad, your green rope died.)

Something over nothing randomness:
5 minutes of racked 16kg kb box step ups
3 minutes of 95# box step ups front rack
34 thick bar pull-ups in 1 minute
62 air squats in 1 minute
13 head to floor handstand push-ups 1 set
15 back squats 135#
5 singles of 245# deadlift @ 1 min intervals
5 ab wheel rollouts
25 single leg squats straight each leg
double under practice

2 rounds-1 minute stations of:
pull-ups
jump rope
air squats
box jumps 20″
lunge with twist
JC Band bow and arrow
lateral shuffle
flutter kicks
KB swing 16kg
wallball 20#
45# thrusters
push-up with rotation
skin the cat
Russian twist
Plank
lateral squat
handstand hold
high pull 45#
V-ups
hip extension/sandbag shouldering

1/15/10
double under practice 15 minutes
Grace-5:20
Alternating headstand/handstand 1 minute of each for 13 minutes staying inverted.

50 pull-ups
50 air squats
25 burpees
3:24

snatch progression (power snatch, hang snatch, full snatch, OH squats, 45# and 65#)

4 round couplet of:
4 muscle-ups
10, 9, 8, 7 Hang Power Cleans @135#