11.25 - 12.1
Monday:
am:
A. Snatch - Triples, not TnG (move most weight: if this is power version, perform % reps as SqT Snatch, building this technique)
B. Front Squat - build to heavy single in 10 min
C. 7 min recovery row
pm:
A. Push Press - 8RM for day
B. 90% of A for 1x8
C. Back Squat - 3RM for day
D. Front Squat 225 x max Reps x 1 set
E.
800m Run
50 Clean and Jerks (135)
1k Row
50 Wall Balls (20/14) to 10'
800m Run
Tuesday: MAP
A1. CG Deadlift - 10 rep x 3 sets@85-90% of your 10RM; rest :30
A2. HSPU 1 Strict + 3 kip , continuous til failure x 3 sets ; rest :2-2:30
B. AMRAP 15
15 KB (70/53)
15 Box Jump (30/24) - step down
C. 20 TGU - alternating arms , climbing in weight
D. 10 min of Core work
Wed:
A. Max out snatch
B. max out clean and jerk
C. max out back squat
* on all, jump accordingly, keep volume in line
Thursday:
A. "Amanda"
rest accordingly
B. OHS 4-5 Reps x 4-5 sets at 22X1
C.
:30 on @85
:30 on @60
x 14 on AD
* scaled versions for AMANDA will be on board.
email for info
Friday:
A. Recovery Day, prepare for tomorrow
Saturday:
A. "Grace"
rest 20 min
B. . "Jackie"
rest 10 min
C. "Jackie" again, but reversed.
30 PU
50 Thrusters
1k Row
rest 10-20
D. Front Squat - Climb to heavy single for day
Sunday: OFF
Sunday, November 24, 2013
Sunday, November 17, 2013
11.18 - 11.24
11.18 - 11.24
Monday:
am:
A. 3k Row - holding 1:58 / 2:05 pace
B. Thruster - 85% x 1 x 5 reps
*build up to this
C. Cool Down Recovery
pm:
A. Strict Press - 3RM for day
B. 90% of A for 2 x 3
C. Back Squat - 8RM for day
D. 90% of A for 1x8
E. EMOM x 12
Odd: Muscle ups 3-5
Even: 8-12 Pistols (alternating
F.
20 Wall Balls (30/20)
10 HSPU (deficit)
rest 5 minutes x 4 *shoot for unbroken each round
G. 5-7 min of Recovery Work
Tuesday:
am:
Cyclical Work
:30 on Hard
:30 on Easy
x 12-18 min on AD
pm:
A. Power Clean Cluster 2.2.2 x 3; rest :20, rest 2:30 - try for new max on complex
B. 3 rds
10 Hang Power Snatch (135/93)
20 Pullups
30 Box Jumps (24/20)
C. AMRAP 10 @85-90% - sustainability being key
5 Burpee Touch's
10 T2B
200m Run
Wed:
A. Technique Weightlifting
B. Positioning and Drilling
C. Recovery
Thursday:
A. OHS - build to 4RM for the day
B. OHS 2-3 sets of 2-3 reps at 33X1 - working position and stability
C.
AMRAP 10 @90%
25 Double Unders
15 Cal Row
5 TnG SqT Cleans (135/93)
rest 5
EMOM x 14
Odd: 10 KB Swings 106/88 men 70 woman
Even: :25 AD Sprint @90+ %
Friday: @ Earned PM
am:
:30 on HARD
:30 on EASY
x 12 on AD
+
20 TGU's (light, focusing on position and shoulder recovery)
pm:
A. Power Snatch: build to heavy single in 10 min
B. Power Clean Ladder - every :90, complete 1 power clean
ladder goes: 185/113 - 205/123 - 225/133 - 245/143 - 255/153 - 265/163 - 275/173 - 285/183 - 295/193- 305/203 - 315/213……
C.12 min to hit max Jerk (From Rack)
D. 3 rds
5 Thrusters (185/123)
7/5 Muscle Ups
rest accordingly
E. Team WOD @ Earned
Teams of 2 - different Gender - opposing gyms team up - 1 working a time throughout
*be announced that night
Saturday:
A. 5k Row @80%
B. 10 min of mobility work
C.
500m Row Repeats
resting 1 min between
x 5 @85% - sustain same pace throughout
D. 10 min of Core Work
Sunday: OFF
Monday:
am:
A. 3k Row - holding 1:58 / 2:05 pace
B. Thruster - 85% x 1 x 5 reps
*build up to this
C. Cool Down Recovery
pm:
A. Strict Press - 3RM for day
B. 90% of A for 2 x 3
C. Back Squat - 8RM for day
D. 90% of A for 1x8
E. EMOM x 12
Odd: Muscle ups 3-5
Even: 8-12 Pistols (alternating
F.
20 Wall Balls (30/20)
10 HSPU (deficit)
rest 5 minutes x 4 *shoot for unbroken each round
G. 5-7 min of Recovery Work
Tuesday:
am:
Cyclical Work
:30 on Hard
:30 on Easy
x 12-18 min on AD
pm:
A. Power Clean Cluster 2.2.2 x 3; rest :20, rest 2:30 - try for new max on complex
B. 3 rds
10 Hang Power Snatch (135/93)
20 Pullups
30 Box Jumps (24/20)
C. AMRAP 10 @85-90% - sustainability being key
5 Burpee Touch's
10 T2B
200m Run
Wed:
A. Technique Weightlifting
B. Positioning and Drilling
C. Recovery
Thursday:
A. OHS - build to 4RM for the day
B. OHS 2-3 sets of 2-3 reps at 33X1 - working position and stability
C.
AMRAP 10 @90%
25 Double Unders
15 Cal Row
5 TnG SqT Cleans (135/93)
rest 5
EMOM x 14
Odd: 10 KB Swings 106/88 men 70 woman
Even: :25 AD Sprint @90+ %
Friday: @ Earned PM
am:
:30 on HARD
:30 on EASY
x 12 on AD
+
20 TGU's (light, focusing on position and shoulder recovery)
pm:
A. Power Snatch: build to heavy single in 10 min
B. Power Clean Ladder - every :90, complete 1 power clean
ladder goes: 185/113 - 205/123 - 225/133 - 245/143 - 255/153 - 265/163 - 275/173 - 285/183 - 295/193- 305/203 - 315/213……
C.12 min to hit max Jerk (From Rack)
D. 3 rds
5 Thrusters (185/123)
7/5 Muscle Ups
rest accordingly
E. Team WOD @ Earned
Teams of 2 - different Gender - opposing gyms team up - 1 working a time throughout
*be announced that night
Saturday:
A. 5k Row @80%
B. 10 min of mobility work
C.
500m Row Repeats
resting 1 min between
x 5 @85% - sustain same pace throughout
D. 10 min of Core Work
Sunday: OFF
Monday, November 11, 2013
11213 - 111713
Tuesday:
am:
Long and Light
pm:
A1. Deadlift TnG Reps - 5-4-3-2-1-1-1 *singles NOT above 90%; NO REST
A2. :30 on AD @90% ; rest 2:30
B.
400m Run
30 cal Row
20 AD
10 Deadlifts (275/183)
rest 5 min x 4
C. EMOM x 14
Odd: Split Jerk x 2-3 reps - ascending in weight (speed and technique is the focus here)
Even: DB SA Row 8-10 reps each side
Wed:
Weightlifting - work technique here, % based; SPEED
+
Added Mobility phase - 45 min
Thursday:
am:
:30 on HARD
:30 on EASY
x 14 on Rower
+
Light TGU Work
pm:
A1. Snatch Grip Deadlift - 5RM TnG Reps - 10 min cap to obtain
A2. DB Strict Press * each set of Heavy Deads, perform 4-5 Strict DB Press; heavy as possible
B. EMOM x 10 min x 4 Muscle ups
C. 5 rds
5 Hang SqT Snatch (135/93) *shooting for unbroken each time
10 Unbroken Wall Balls (30/20)
500m Row *this row should be sustainable each time
Friday:
am:
Max out Snatch + Clean & Jerk
+
% work ; coach directed
pm:
A. Front Squat - Heavy Double
B. Push Press - build to heavy single
C. 90% of B for 1x AMRAP
D. 80% of B for 1x AMRAP
E. Southie Comp WOD
40 Power Clean (115/83)
30 Bar lateral burpees
20 Thrusters
10 Snatch's
Saturday:
Aerobic Work of Choice
+
McCauley Seminar for those attending
(workout at lunch break)
+
TGU and Scap Work
Sunday:
OFF
am:
Long and Light
pm:
A1. Deadlift TnG Reps - 5-4-3-2-1-1-1 *singles NOT above 90%; NO REST
A2. :30 on AD @90% ; rest 2:30
B.
400m Run
30 cal Row
20 AD
10 Deadlifts (275/183)
rest 5 min x 4
C. EMOM x 14
Odd: Split Jerk x 2-3 reps - ascending in weight (speed and technique is the focus here)
Even: DB SA Row 8-10 reps each side
Wed:
Weightlifting - work technique here, % based; SPEED
+
Added Mobility phase - 45 min
Thursday:
am:
:30 on HARD
:30 on EASY
x 14 on Rower
+
Light TGU Work
pm:
A1. Snatch Grip Deadlift - 5RM TnG Reps - 10 min cap to obtain
A2. DB Strict Press * each set of Heavy Deads, perform 4-5 Strict DB Press; heavy as possible
B. EMOM x 10 min x 4 Muscle ups
C. 5 rds
5 Hang SqT Snatch (135/93) *shooting for unbroken each time
10 Unbroken Wall Balls (30/20)
500m Row *this row should be sustainable each time
Friday:
am:
Max out Snatch + Clean & Jerk
+
% work ; coach directed
pm:
A. Front Squat - Heavy Double
B. Push Press - build to heavy single
C. 90% of B for 1x AMRAP
D. 80% of B for 1x AMRAP
E. Southie Comp WOD
40 Power Clean (115/83)
30 Bar lateral burpees
20 Thrusters
10 Snatch's
Saturday:
Aerobic Work of Choice
+
McCauley Seminar for those attending
(workout at lunch break)
+
TGU and Scap Work
Sunday:
OFF
Sunday, November 10, 2013
Monday, 111113
What it's all about!!! N.E.A.L Season 1 Week 1 is complete. What an amazing week. Something great has been started; excited to watch it grow.
am:
A. Push Press - 5RM
B. 90% of A 1x5
C. 80% of A 1x5
D. Back Squat - 5RM
E. 90% of D, 1x5
F. 80% of D, 1x5
G. 10 min AD - @60%
pm:
A. 3RM - Hang Squat Clean for the Day
B. MAP Training
10 min amrap @85
10 c2b
20 cal ad
rest 5
10 min amrap @90
5 Strict HSPU
10 Box Jumps (30/24)
A. Push Press - 5RM
B. 90% of A 1x5
C. 80% of A 1x5
D. Back Squat - 5RM
E. 90% of D, 1x5
F. 80% of D, 1x5
G. 10 min AD - @60%
pm:
A. 3RM - Hang Squat Clean for the Day
B. MAP Training
10 min amrap @85
10 c2b
20 cal ad
rest 5
10 min amrap @90
5 Strict HSPU
10 Box Jumps (30/24)
rest 5
10 min amrap @95
40 Double Unders
200m Run
10 Thrusters (95/63)
Friday, November 8, 2013
Thursday, November 7, 2013
Friday, 110813
CFF Comps are lined up. Check FB and website for updates
A. 2RM Hang Power Snatch
B. 2RM Push Jerk
C. Max Height Box Jump
B. 2RM Push Jerk
C. Max Height Box Jump
D. Light & Long Recovery, Prep work for tomorrows Competition
Wednesday, November 6, 2013
Thursday, 110713
Tory Gray
am:
A. Complex: Hang SqT Clean x 2 + Squat Clean + Jerk
B. Front Squat - 2RM
pm:
AMRAP 10 @80-85%
10 C2B pullups
20 Cal AD
rest 5
AMRAP 10 @85-90%
200m Run
10 GHD Situps
5 Burpees
rest 5
AMRAP 10 @90-95%
5 Muscle Ups
10 SqT Cleans (95)
20 Cal AD
A. Complex: Hang SqT Clean x 2 + Squat Clean + Jerk
B. Front Squat - 2RM
pm:
AMRAP 10 @80-85%
10 C2B pullups
20 Cal AD
rest 5
AMRAP 10 @85-90%
200m Run
10 GHD Situps
5 Burpees
rest 5
AMRAP 10 @90-95%
5 Muscle Ups
10 SqT Cleans (95)
20 Cal AD
Tuesday, November 5, 2013
Wed, 110613
Keep an eye out for launch of Kellie's website, KrushingKilos.com; diving into the womans weightlifting community and helping it grow!
A. WLW - max out both lifts for the night, not crazy volume
B. Recovery AD or Row Flush
B. Recovery AD or Row Flush
Monday, November 4, 2013
Tuesday, 110513
am:
A. Snatch Grip Deadlift - 5RM TnG
B. #'d Ring Dips - 5RM
C.
:30 on HARD
:30 on EASY
x 12 min on AD
+
1 mile cool down run
pm:
A. 10.8.6.4.2
Power Clean (185)
Bar Lateral Burpees
B. 5 rds - unbroken sets
20 Wall Balls
10 T2B
*rest accordingly to get all unbroken rounds
C. 20 TGU- alternating sides
Sunday, November 3, 2013
Monday, 110413
We are entering a new phase of our programming starting today. Questions on this, please message in.
am:
A. Strict Press 5RM
B. 90% of A for 1x5, immediately into 80% for 1x5 no rest just change weights
C. Back Squat - 10RM
D. 90% of C for 1x10, right into 80% of C for 1x10
pm:
AMRAP 5
pbar HSPU's - max reps in 5 min
rest 3
AMRAP 5
25 Double Unders
15 Cal AD
rest 3
AMRAP 5
5 Hang SqT Clean (155/103)
10 Box Jumps (24/20)
rest 3
AMRAP 5
10 Thruster (95/63)
10 Pullups
A. Strict Press 5RM
B. 90% of A for 1x5, immediately into 80% for 1x5 no rest just change weights
C. Back Squat - 10RM
D. 90% of C for 1x10, right into 80% of C for 1x10
pm:
AMRAP 5
pbar HSPU's - max reps in 5 min
rest 3
AMRAP 5
25 Double Unders
15 Cal AD
rest 3
AMRAP 5
5 Hang SqT Clean (155/103)
10 Box Jumps (24/20)
rest 3
AMRAP 5
10 Thruster (95/63)
10 Pullups
Friday, November 1, 2013
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