Thursday, 010115

Happy New Year! 

A.1  60 minutes of active recovery here (for the power athletes - look to hold this 60 minute session around 60-70% effort).  Endurance athletes should be just doing.
A.2  Self pre-had.  30 minutes of foam rolling and concentrated mobility drills for those areas that need it.  For athletes who need more stability - then this is stability work.  If you are unsure then schedule an appointment with one of our coaches to get an athlete screening done.
A.3  Prepare your food for the weekend
A.4  Prepare your training times for the weekend

Wed, 123114

PBP Athletes getting together for 12 Days of Christmas at CF Southborough 

Am

A. :30 sprint on Ab x 5; rest 3 min between 

B. Front SqT Cluster 2.2.2 x 5 sets building to max - rest :15 between sets @31X1 for all reps 

Pm

A. @110% as a race  - try going head to head against partners and have some fun

7 wall balls 30/20 to 10'

6 fwd bounding jumps 30/24

* set these up in a row and clear for athlete 

5 muscle ups 

4 Burpee box jump overs (30/24)

3 DB Manmakers 50/40

2 legless rope climbs 15'

1 clean and jerk @255/153-163 *or approx 80-85%. This needs to be heavy but make able for the athlete. 

Rest 7-10 min between x 3 races 

* have a start mat and finish mat.   Stop watch style :-)

B. 400m reverse sled drag - bodyweight 

C. Accessory Work 

Not for time 

3x20 reverse hyper at 25% of back squat 

4 x 1 min plank holds ; ascending 

Plate - around the worlds 10-12 reps each direction 

5-7 min of scap work 

Tuesday, 123014

^no more of this!  Time to clean things up. Make sure you nutrition and recovery is dialed in. 

TUESDAY

A. Clean Pulls 3x3 @100% - position then speed as focus 

B. Push Jerk + Split Jerk x 2 - 5-7 sets at 70-80% or of Ur 1RM split 

C. Map Training 

AMRAP 12  - high % output yet sustainable rds. Think 90% all way through 

5 power cleans (185/123) *think tng reps here 

30' HS walk 

30 Double Unders 

30’ front rack walking lunges (same BB)

5 box Jumps (step down) 30/24

rest 6 min 

amrap 8 @80%

10 cal Bike 

10 Russian kb swings (70/53) * above eyes 

10 GHD sit-ups 

Monday, 122914

Amy @2014 American Open. 

93kg in the 53kg weight class 

am

A. EMOM x 12

odd: 15/12 Cal Row 

even: 15 burpees over the erg  

B. EMOM x 6 

5 TnG Power Snatch’s @65% 

pm

A. 3 TnG Thrusters (rack) climb to max in 15 or so minutes 

*tng implying no resting through the movement. Don’t sit in front rack position, re grip and rest etc. Keep motion as you would with reps at 95 in a wormout. Strength , yes, but efficiency also huge focus here 

B. 10-8-6-4-2

Thrusters 155/108

Bar Muscle Ups 

C. 5 rds 

:20 L-Sit hold 

12-15 banded Scap squeezes 

10 reverse hyper @35% of your 1RM BackSqT *sub good mornings 

10 double DB rows (seated)

12.22 - 12.28 : De-load week

Justin Mahan - CF Portsmouth 

"Don't ever, ever, believe anyone who tells you that you can just get by, by doing the easiest thing possible. Because there's always somebody behind you who really wants to do what you're doing. And they're going to work harder than you if you're not working hard"

monday

A. SqT Clean Thruster + Push Jerk ; build to heavy single in 15-18 min

B. 15-10-5 of Unbroken muscle ups

^ scale this per athlete as well. 12-9-6 , 10-6-2 etc. Athlete according. Test between onviously to hit the sets.  Other athletes can hit 15 AFAP, 20, 25 , 30 etc.  Athlete specific

Ie; work bigger sets of muscle ups and repeating sets taxed. Learn yourself!

C. 500m row x 6; rest 2:30 @80% efforts today 

D. 3x20 weighted sit-ups 

E. Reverse hyper 3x15 @50% of Ur 1RM backsquat 

tuesday:

A. Power Snatch x 2 + OHS x 2;  EMOM x 8 min @65%-70%

B. Deadlift 5 x 3  @75-80% ascending

C. amrap 10 @80%

10 Shoulder to Overhead (115/83)

10 Pullups

10 box jumps (24/20) step down 

D. 20 alt KB Turkish Get ups; light and stability focus 

E. 3 x (x) strict T2B 

F. Weighted Back Ext  3 x 15

wed: 

A. Back SqT - 3 x 3 across @ 80%; rest 2 min between 

B. 30 min on Rower 

:30 on hard 

:30 on easy 

C. Pendlay Row 5x5 ascending 

D. side Planks 4 x 1 min each side ; back and forth

E. weighted plank 4 x 1 min weighted 

***feel Free to Add our Performance based "12 days of Christmas"  to your daily programming and have some fun...

1 clean and jerk (225/148)

2 muscle ups 

3 box jump (40/30)

4 strict HSPU 

5 KB SqT cleans (53/35)*double

6 burpees 

7 Wall Balls (30/20) to target 

8 cal Assault Bike 

9 cal Row 

10 front rack walking lunge (alt - 155/108)

11 c2b pullups 

12 front squats (155/108)

thursday: X mas , rest 

friday:  

A. 21-15-9

t2b 

burpee touch

cal AB

B. 10 min on bike 

:30 on @80%

:30 on @50%

C. DB SA Row 8-10 reps x 4 sets 

D. 10 min of Scap Recovery Work 

saturday: 

Competition Training - join us at CrossFit Free at 10a for a huge day and fun for all. Invite your friends! 

sunday: Rest 

Saturday, 122014

1-2 sessions

A. Front SqT- heavy 10 rep, think 90% for your # here. . . no need to hit a max 10 rep today , we will build on this. Heavy 10 rep and move on. No more than 12-14 min to attempt this 

B.  @110%

20 t2b

15 Burpee touch 

10 cal Bike 

rest 4 min x 3

C.  10 min split Jerk Technique; no higher than 60% here - rack or floor is fine 

D. Teams of 2 - same Gender 

50 Hang Power Cleans (225/133-153)

75 box jumps (30/24)

100 Cal Row

200 double Unders 

400m sled  (HEAVY) *running fwd with slay sleds

E. Superset BB work 

A. Tricep Ext

B. Bicep Pull

C. Rear Delt Work 

E. Core Hold 

Friday, 121914

Tasia 

am:

A. Snatch: High Hang 3RM (hip); build in 15 min 

B. Snatch Balance + OHS x 2 @max snatch; every 2 min complete 1 rep in this complex X 5 sets  (this is the goal. If your snatch balance doesn't like up with these be smart)

C. 500m Rows @80% effort, less than normal splits prior weeks x 4-5; rest 3 min between 

pm: 

A. Snatch Wave 3.2.1 format; first triple starting at 70%...climb with goal of heavy singles in mind for the wave. Be smart and learn how to wave properly for YOU. 

B. Running Clock 

0-5 min complete 

21-15-9 “Diane"

Deadlifts 225/153

HSPU

rest 5 min 

@10-15 min 

21-15-9 “Fran"

Thrusters 

pullups 

@ 20 min mark 

2k Row AFAP 

C.  Scap / Shoulder ; Recovery / Pull variations