Friday, 092514

Juan

A. Back SqT Cycle

1*10 60%

1*8 70%

1*8 75%

1*8 80%

B. Front SqT

1*5 60%

1*5 65%

1*5 70%

1*5 70%

C.

EMOM x 15 - 

1. 5-7 muscle ups 

2. 2x fwd bounding (3 jumps) ascending in height 

3. 10 cal sprint on bike

D. Row Cyclical : 500m x 7; rest 2:30 between ***build on prior for those consistent with cyclical work. Those new, goal is consistency here throughout and building on these splits. Athlete specific here ..high aerobic efforts

Thursday, 072414

Mickey, Snatch PR! 

am: 
A. EMOM x 20 min x 2 reps of  - sqT Clean + Push Jerk ; x @70-80% ascending 
B. Bench - 1RM with 2 second pause on chest ; build in 12-15 min 
C. BS Cycle 
1x4 @75
1x4 @80
1x4 @80
1x4 @80
D. Aerobic Recovery 
E. scap work 

pm: 
4 rds 
25 Wall Balls (20/14)
20 box jumps (24/20)
25 GHD Situps
200m Row 
25 Double Unders 
rest 5 min btwn rds 

Thursday, 062514

1st session: 
A. Back SqT Cycle
1x10@60
1x8 @70
1x8 @75
1x8 @80
B. Split Jerk - Work up to heavy Triple
C1. DB Strict Press - in lunge position, single arm. Heavy 5-10 reps x 4 sets each side; no rest between arms, then no rest before C2. 
C2. Weighted GHD Situps 15-20 reps x 4 sets 
D. recovery Row 

2nd session: 
A. MAP Training; AE’s here
amrap 10 (#’d vest for those who can)
15 Cal AB
10 Box Jumps (24/20) step down 
5 Strict HSPU
rest 4
amrap 10
10 KB Power cleans (53/35) each hand
20 Double Unders
3 Power Snatch *think heavy singles for weight here, but back on the bar
rest 4 min 
:30 on HARD
:30 on easy 
x 10 min on rower 

Thursday, 051514

1st. 
A. EMOM x 8 
SqT Snatch + 2-3 OHS @70-75% of 1RM Snatch
B. SqT Clean + Push Jerk x 2 - build to max 
C. EMOM x 10 
20 Double Unders + 10/7 C2B 

2nd session: 
A. Bench Press - 5RM + 1x5@90% of A 
B. 3 rounds increasing intensity each round
70 double unders
20 hang power cleans @ 95/63#
20 burpees over barbell
20 box jumps, 24/20”
20 wall ball, 20/14#
rest 5 minutes bt. rounds 
+
DB SA Row 8-10 Reps x 4 sets each side; HIGH PULL ON THESE, with twist at top. 

Tuesday, 091713

Congrats to Lynn on her 14th place finish at the East Coast Championships this past weekend. She was very consistent all weekend and happy with her performances. 

am:
A. run / row 
:30 on @90
:30 on @60
x 14
B. TGU - 20 reps, light, alternating 

pm:
A1. CG Deadlift x 2 rep x 3 sets @75% of DL, no rest
A2. Strict HSPU; pbars max reps x 3 sets; rest 3 min between
B. 3 rds - AFAP
20 Wall Balls (20/14 - to 10' target)
15 T2B
10 Burpees

rest / recover before moving on. . . 

AMRAP 14 @80%
300m Row
200m Run
10 Box Jumps (30) - step down

Sat, 06222013

One BIG Family; all kicking ass at CFF

A. Back Squat 10x3 @85% 

^ this will end week 1 of our cycle. 

B. Row x 30 min 

:30 On @Z3 -85-90%

:30 On @Z1