Tuesday, 092214

A. Snatch; climb to heavy single with 3 second pause below knee on way up - 15 min

B. Snatch ; Triples - 4x3 @70-75%; rest 1:30 between sets 

C. AMRAP 12 @comp pace per athlete ; 5 burpee , 5 bar muscle up, 5 box jump (30/24) step down, 5 power snatch (135/93)

rest 6 min 

amrap 12 @70-80%; breathing focus, calm smooth movement here; Row 250m, 20 Double Unders, 15 Air SqTs, 10m HS Walk

Monday, 092214

AM: 

A. :25 HS hold x 8; rest :45 between; focus on hands narrow, middle finger forward, head through and hollow position. Press through floor with everything you have eacn :25 hold

B. Back SqT

 1*10 60%

1*8 65%

1*6 70%

1*6 75%

1*6 80%

C. Front Sqt 

 1*5 60%

1*5 70%

1*5 75%

1*5 75%

D. TGU x 20 reps; alternating arms - light, stability and positional focus

E. Scap Work

PM: 

A. 10 min aerobic Weakness Piece; if Running is your thing, run, cyclical here. Rowing, Row! bike, etc

B. Weighted Pullups; 5-5-5-5-5 across; pick a weight here, not max, but 90+% - will build on this

C. amrap 2 - power cleans 155/108; rest 4 min , amrap 2 PC @ 185/123, rest 4 min amrap 2 power cleans 22/133-148 *woman specific here, rest 4 min , amrap 2 PC 255-275/153-173 ***Scale ladder according to athlete. These should be heavy, but efficiency focus as well. Think singles, back on bar etc. If back becomes issue, bow out.. We will build on these sorts of workouts. 

D. accumulate 5 min of weighted plank holds ; ascending 

ONE SESSION:

A. Sqts from Above 

B. Weighted Pullups 5-5-5

C. AMRAP's from above 

D. scap / core work if time 

Thursday, 052914

Good luck to the Mighty Munchkins this weekend at Regionals! 

A. Snatch + OHS x 3 reps: build to max here
B. every :90 perform a C & J, climbing til max ; starting at 155/103; climbing by 20# then 10# as you approach heavy stuff (per athlete)
C1. Strict HSPU x 3-5 reps x 7 sets; rest 2 min
C2. Strict Pullups x 3-5 reps x 7 sets; rest 2 min
D. 
3 min 
amrap sat clean thrusters 155/103
rest 3 
3 min 
max double unders
rest 3 
3 min 
max muscle ups 
*scale to 3 c2b / 3 ring dips, amrap if can't do MU
rest 3 
3 min 
max burpee touch's