CP / Clean Ladder / GO
A. Clean Ladder - EMOM style
Woman start at 130# climbing to 190 by 10's. after that , jump by 5's
B. Jerk - Singles for day to 1RM
C. "Diane"
21-15-9
Deadlifts 225/155
HSPU
D. EMOM - x 14-20 Min
Odd: weakness
Even: weakness
E. Recovery Row or AD - 7 min + Recovery mobility / stretching
Tuesday, April 30, 2013
Sunday, April 28, 2013
Tuesday, 04302013
A. Snatch - Double : TnG
B. Snatch Pulls 3x2 @115%
C. Back Squat 3x2 @21X1
A. "Helen"
B. 1k Row @ Z1 (immediately following Helen)
C. Foam Roll for min of 10 min. Shoot for 20
B. Snatch Pulls 3x2 @115%
C. Back Squat 3x2 @21X1
A. "Helen"
B. 1k Row @ Z1 (immediately following Helen)
C. Foam Roll for min of 10 min. Shoot for 20
Saturday, April 27, 2013
Monday, 04292013
Active Recovery
Ex:
30 Min AD @ Z1
Row 2-5k
Flush the system. Mobilize. Roll out. Etc
RECOVER !!!!
Ex:
30 Min AD @ Z1
Row 2-5k
Flush the system. Mobilize. Roll out. Etc
RECOVER !!!!
Sunday, 04282013
1 Session today. Extended
9a Start time - arrive early (by 8am) to mobilize and prepare for workouts.
A. Skill Session
Snatch / Clean & Jerk
* working area of weakness on these lifts.
** low volume. Lots of analyzing. Guys with guys, girls with girls. Keep separate. No platforms. No straps.
^40 minutes - use clock. Single lifts. Can climb, heavy is ok, but technique and skill session is focus. Something breaks, so not deviate from main goal here.
Then warmup for movements for wod
B. AFAP , all at same time
Row 1k
30 Pistols (15 each leg, alternating)
20 Hang Clean (225/135)
C. Recovery / Mobilize
9a Start time - arrive early (by 8am) to mobilize and prepare for workouts.
A. Skill Session
Snatch / Clean & Jerk
* working area of weakness on these lifts.
** low volume. Lots of analyzing. Guys with guys, girls with girls. Keep separate. No platforms. No straps.
^40 minutes - use clock. Single lifts. Can climb, heavy is ok, but technique and skill session is focus. Something breaks, so not deviate from main goal here.
Then warmup for movements for wod
B. AFAP , all at same time
Row 1k
30 Pistols (15 each leg, alternating)
20 Hang Clean (225/135)
C. Recovery / Mobilize
Friday, April 26, 2013
Sat, 04272013
Session 1:
Cauley Stadium Track, Lowell MA.
Meeting at Gym at 7am
Teams of 2 - Same Gender
A. Skills : Long Jump, Triple Jump, Throw Drills, Throwing
B. Team WOD : Separate SCORES
200m Walking Lunges (135/93)
&
Burpees
^ 1 person walking lunges. 1 doing Burpees. 2 scores. Time to complete 200m Walking Lunge is one score. Total amount of Burpees is another. Bar can be positioned however you want.
C. Team Relayed Suicides
D. STRETCH & MOBILIZE
SESSION 2:
A. 20 Min for Team of 4 to establish
Max 3RM Back Squat
Max Pull-ups (in 3 attempts per person)
^ 1 barbell. 1 pull-up station. 1 set of each plate weights.
B. 10 min Cool Down Row @ Z5
C. Mobility & Recovery
Cauley Stadium Track, Lowell MA.
Meeting at Gym at 7am
Teams of 2 - Same Gender
A. Skills : Long Jump, Triple Jump, Throw Drills, Throwing
B. Team WOD : Separate SCORES
200m Walking Lunges (135/93)
&
Burpees
^ 1 person walking lunges. 1 doing Burpees. 2 scores. Time to complete 200m Walking Lunge is one score. Total amount of Burpees is another. Bar can be positioned however you want.
C. Team Relayed Suicides
D. STRETCH & MOBILIZE
SESSION 2:
A. 20 Min for Team of 4 to establish
Max 3RM Back Squat
Max Pull-ups (in 3 attempts per person)
^ 1 barbell. 1 pull-up station. 1 set of each plate weights.
B. 10 min Cool Down Row @ Z5
C. Mobility & Recovery
Wednesday, April 24, 2013
Friday, 04262013
Session 1
A. One Running Clock
40 min
1. 10 min to est 1RM Snatch
2. 10 min to est 1RM BS for day
3. 10 min to est 1RM Thruster for day (from floor) *once start decent to Thruster, feet CANNOT move.
4. 10 min to eat 1RM Front Squat
Rest
B. Front Rack barbell walk. Max distance x 2 (405/315)
C. Farmers Carries - 100m Intervals
Session 2:
D. AMRAP 10
5 T2B
10 Burpee Slam Balls (50/30)
15 Box Jumps (24/20) - step down
E. Row Intervals
:20 On :20 Off
85-90% x 15-20 Intervals
***Girls make sure to practice the sports specific and throws.
**** some individual Skill stuff can be added today, but in low volume.
A. One Running Clock
40 min
1. 10 min to est 1RM Snatch
2. 10 min to est 1RM BS for day
3. 10 min to est 1RM Thruster for day (from floor) *once start decent to Thruster, feet CANNOT move.
4. 10 min to eat 1RM Front Squat
Rest
B. Front Rack barbell walk. Max distance x 2 (405/315)
C. Farmers Carries - 100m Intervals
Session 2:
D. AMRAP 10
5 T2B
10 Burpee Slam Balls (50/30)
15 Box Jumps (24/20) - step down
E. Row Intervals
:20 On :20 Off
85-90% x 15-20 Intervals
***Girls make sure to practice the sports specific and throws.
**** some individual Skill stuff can be added today, but in low volume.
Tuesday, April 23, 2013
Wed, 04242013
Session 1
A. Snatch Grip PP 4x2
B. 1 Max Set of Pull-ups , rest 1 min. Do that same set for time following.
C. Clean Pulls 4x2 @110-115%
Session 2
A. "Jackie"
Rest 10 min
B. EMOM x 16-20 (depending movements)
Odd: Weakness 1. Even: Weakness 2
C. GHD Back Ext 3x20 , rest accordingly in between
***Weightlifting Wed. If you can attend; SINGLES ONLY. Work technique as worst case. If something is not recovery, leave it alone.
A. Snatch Grip PP 4x2
B. 1 Max Set of Pull-ups , rest 1 min. Do that same set for time following.
C. Clean Pulls 4x2 @110-115%
Session 2
A. "Jackie"
Rest 10 min
B. EMOM x 16-20 (depending movements)
Odd: Weakness 1. Even: Weakness 2
C. GHD Back Ext 3x20 , rest accordingly in between
***Weightlifting Wed. If you can attend; SINGLES ONLY. Work technique as worst case. If something is not recovery, leave it alone.
Sunday, April 21, 2013
Tuesday, 04232013
***Reminder - Girls need to have sports specific stuff done by Friday. Basketball session, Football and Softball Throw.
Session 1
A. Clean & Jerk - 1RM for Day
B. Clean - 3RM TnG (SqT or Pwr) Whatever produces max #
C. BS - Single (10 min to get a heavy single)
Session 2
A. "Grace"
30 Clean & Jerks for Time (135/93)
Rest 10 min
B. AFAP,
30 Front Squats (95/63), 500m Row
Rest 10
C. Back Squat - 5 Min to rep out 225/155 from Rack. AMRAP. Technique first. Never fail and have to get back to rack etc.
Session 1
A. Clean & Jerk - 1RM for Day
B. Clean - 3RM TnG (SqT or Pwr) Whatever produces max #
C. BS - Single (10 min to get a heavy single)
Session 2
A. "Grace"
30 Clean & Jerks for Time (135/93)
Rest 10 min
B. AFAP,
30 Front Squats (95/63), 500m Row
Rest 10
C. Back Squat - 5 Min to rep out 225/155 from Rack. AMRAP. Technique first. Never fail and have to get back to rack etc.
Monday, 04222013
Active Recovery Day
Have some fun.
Play a sport.
Get outside.
Mobilize and Recovery following your activity.
Have some fun.
Play a sport.
Get outside.
Mobilize and Recovery following your activity.
Saturday, April 20, 2013
Sunday, 04212013
8a Session
"Gauntlet"
20 Cal Row
30 Burpees (onto plate)
40 DB - Ground to OH (45/25)
30 T2B
100' OH Walking Lunge (44/25)
50' Sprint
Rest
Session 2 - Afternoon
Skill / Individual Work
A. HS Walks
B. L-Sit Holds
C. Recovery Row / AD - 30 min
"Gauntlet"
20 Cal Row
30 Burpees (onto plate)
40 DB - Ground to OH (45/25)
30 T2B
100' OH Walking Lunge (44/25)
50' Sprint
Rest
Session 2 - Afternoon
Skill / Individual Work
A. HS Walks
B. L-Sit Holds
C. Recovery Row / AD - 30 min
Thursday, April 18, 2013
Sat, 04202013
9a Team WOD: 1st Session
AFAP: Teams of 4. 2 men 2 woman
75 Back Squats (95)
50 Pull-ups
25 S to Oh ^
75 FS (65)
50 Pull-ups
25 S to Oh ^
75 OHS (45)
50 Pull-ups
25 S to Oh
Then two guys go,
Same thing at weights if 135/85/65
*** we will discuss all rules. Barbell can't touch ground. 2012 regionals team wod
2nd Session:
A. GHD - Ball Throws (skill)
A1. 100' Sprint Races
B. Standing Long Jump
C. Triple Jump
D. MaX Effort 500m Row
Rest 6 minutes
E. 5k Run - Sustainability
AFAP: Teams of 4. 2 men 2 woman
75 Back Squats (95)
50 Pull-ups
25 S to Oh ^
75 FS (65)
50 Pull-ups
25 S to Oh ^
75 OHS (45)
50 Pull-ups
25 S to Oh
Then two guys go,
Same thing at weights if 135/85/65
*** we will discuss all rules. Barbell can't touch ground. 2012 regionals team wod
2nd Session:
A. GHD - Ball Throws (skill)
A1. 100' Sprint Races
B. Standing Long Jump
C. Triple Jump
D. MaX Effort 500m Row
Rest 6 minutes
E. 5k Run - Sustainability
Friday, 04192013
Competitors Warmup + Mobility Prep
Then,
A. Snatch - Double
^ drop from top, right back on the bar for second lift.
B. 5RM TnG - SqT or Power - whatever obtains max #
C. FS - establish 10RM in 10 min and no more than 2 sets.
D. AFAP
10 C & J 135/93
5 C & J 165/108
5 C & J 185/113
5 C & J 205/123
3 C & J 225/133
2 C & J 245/143
^ power or squat. Ideally power will be faster but as weights increase if you have to squat clean, that's fine.
E. 400m Sprints x 5 , resting 2 min between.
F. 7 min Recovery Row - Z1
*** rest between C & D and D & E
Then,
A. Snatch - Double
^ drop from top, right back on the bar for second lift.
B. 5RM TnG - SqT or Power - whatever obtains max #
C. FS - establish 10RM in 10 min and no more than 2 sets.
D. AFAP
10 C & J 135/93
5 C & J 165/108
5 C & J 185/113
5 C & J 205/123
3 C & J 225/133
2 C & J 245/143
^ power or squat. Ideally power will be faster but as weights increase if you have to squat clean, that's fine.
E. 400m Sprints x 5 , resting 2 min between.
F. 7 min Recovery Row - Z1
*** rest between C & D and D & E
Wednesday, April 17, 2013
Tuesday, April 16, 2013
Wed, 04172013
Competitors heading to Weightlifting Wed. That is fine, but that comes last. Separate sessions be ideal. And ONLY singles at WLW!
A. Bench Press - Doubles
B. Individual Strength Work
^ have 20 min for Above. Warm up and then start clock.
C. Rear Band Scap Squeezes 3x20
D. CP - Breathing
AMRAP 12
15 x OHS (75/53)
Row 200m
15 x OHS (105/73)
Row 200m
15 x OHS (135/93)
Row 200m
15 x OHS (165/113)
Row 200m
15 x OHS (195/133)
Etc. . . Keep climbing if get that far
D. EMOM: x 14 + 6-10 minutes of added individual weakness minute.
Odd: Pull-ups (C2B)
Even: HSPU (deficit and strict).
***C2B - men, strict while can, smaller kip. Make kip bigger when u need to. Treat this as strength.
E. GHD Back Ext 4x20 , resting in between.
F. 7 min recovery AD - Z1
G. 10 min Recovery Mobility
A. Bench Press - Doubles
B. Individual Strength Work
^ have 20 min for Above. Warm up and then start clock.
C. Rear Band Scap Squeezes 3x20
D. CP - Breathing
AMRAP 12
15 x OHS (75/53)
Row 200m
15 x OHS (105/73)
Row 200m
15 x OHS (135/93)
Row 200m
15 x OHS (165/113)
Row 200m
15 x OHS (195/133)
Etc. . . Keep climbing if get that far
D. EMOM: x 14 + 6-10 minutes of added individual weakness minute.
Odd: Pull-ups (C2B)
Even: HSPU (deficit and strict).
***C2B - men, strict while can, smaller kip. Make kip bigger when u need to. Treat this as strength.
E. GHD Back Ext 4x20 , resting in between.
F. 7 min recovery AD - Z1
G. 10 min Recovery Mobility
Monday, April 15, 2013
Tuesday, 04162013
Tuesday :
A. 10RM TnG Squat clean (10min)
Rest 5
B. 1RM FS for day @20X1 (10min)
Rest 5
C. Snatch Grip DL 4x2 ascending @21X1 (10min)
D. L-Sit - accumulate 2 min, DB on floor
E. WOD
200m Run
50 Wall Balls (20/14) to 10'
400m Run
50 Pull-ups
200m Run
F. Add In Weakness Training
*Strength Based. Volume additions will be tomorrow in format of EMOM: Odd vs Even etc.
Lynn - Snatch Pull + Clean Pulls - heavy, low volume.
Kellie - Row Intervals :20 on :20 Off @Z5
Lindsey - adding in from Wed
Danielle - Pendlay Rows / DB Rows / Dips
Chase - Overhead Squats / :20 on :20 Off - rower @Z5
Jordan - Clean Pull, followed by no more than 3 heavy sets of Deads. Singles today.
A. 10RM TnG Squat clean (10min)
Rest 5
B. 1RM FS for day @20X1 (10min)
Rest 5
C. Snatch Grip DL 4x2 ascending @21X1 (10min)
D. L-Sit - accumulate 2 min, DB on floor
E. WOD
200m Run
50 Wall Balls (20/14) to 10'
400m Run
50 Pull-ups
200m Run
F. Add In Weakness Training
*Strength Based. Volume additions will be tomorrow in format of EMOM: Odd vs Even etc.
Lynn - Snatch Pull + Clean Pulls - heavy, low volume.
Kellie - Row Intervals :20 on :20 Off @Z5
Lindsey - adding in from Wed
Danielle - Pendlay Rows / DB Rows / Dips
Chase - Overhead Squats / :20 on :20 Off - rower @Z5
Jordan - Clean Pull, followed by no more than 3 heavy sets of Deads. Singles today.
Sunday, April 14, 2013
Monday , 04152013
Active Recover Day
Options:
Long Run - Z1
AD - 40-60min @ Z1
Play a Sport
Have some fun!
Options:
Long Run - Z1
AD - 40-60min @ Z1
Play a Sport
Have some fun!
Saturday, April 13, 2013
Sunday, 04142013
Session 1:
A.
9a : Team WOD - 2 men 2 female
Men
20 Muscle Ups (while partner holds 225#)
60 Wall Ball (while partner holds chin over bar)
100' Buddy & 100# DB Carry
40 Box Jumps - alternating (24)
100' Buddy & 100# DB Carry (opposite person)
2 Muscle Ups (1 each)
Then woman go,
20 Muscle Ups
60 Wall Ball (14) - (partner , chin over bar)
100' Buddy & 70# DB Carry
40 Box Jumps - alternating
100' Buddy & 70# DB Carry (opposite person)
2 Muscle Ups (1 each)
***25 Min Cap
Rest 15 min
B. Jerk Ladder
Men: 205-215-225-235-245-255-265-275 etc
Female: 123-133-143-153-163-173-183...
Session 2:
A. Strength Focus - (weakness #1)
B. Use 65-70% of Jerk Ladder Max
AMRAP 3 - Sqt Clean, to Overhead
Rest 3 min
AMRAP 2
Sqt Clean Thrusters - KB's (53/35)
C. AD / Row - Intervals
^whichever hits weaknesses more
***For A, Strength Focus
Chase - Front Squat
Jordan - Deadlift / Clean Pulls
Brandon - Squat
Justin - Squat
Lynn - Deadlift
Kellie - Deadlift
Danielle - Deadlift
Lindsey - Deadlift
A.
9a : Team WOD - 2 men 2 female
Men
20 Muscle Ups (while partner holds 225#)
60 Wall Ball (while partner holds chin over bar)
100' Buddy & 100# DB Carry
40 Box Jumps - alternating (24)
100' Buddy & 100# DB Carry (opposite person)
2 Muscle Ups (1 each)
Then woman go,
20 Muscle Ups
60 Wall Ball (14) - (partner , chin over bar)
100' Buddy & 70# DB Carry
40 Box Jumps - alternating
100' Buddy & 70# DB Carry (opposite person)
2 Muscle Ups (1 each)
***25 Min Cap
Rest 15 min
B. Jerk Ladder
Men: 205-215-225-235-245-255-265-275 etc
Female: 123-133-143-153-163-173-183...
Session 2:
A. Strength Focus - (weakness #1)
B. Use 65-70% of Jerk Ladder Max
AMRAP 3 - Sqt Clean, to Overhead
Rest 3 min
AMRAP 2
Sqt Clean Thrusters - KB's (53/35)
C. AD / Row - Intervals
^whichever hits weaknesses more
***For A, Strength Focus
Chase - Front Squat
Jordan - Deadlift / Clean Pulls
Brandon - Squat
Justin - Squat
Lynn - Deadlift
Kellie - Deadlift
Danielle - Deadlift
Lindsey - Deadlift
Sat 04132013
Individual Comp
Regionals Athletes Perform All
1.
1:30 of lateral Burpees
Rest :30
20 Clean & Jerk 155/105
Row 500/400m
2. 3 rds, resting 1 min between
5 Deadlifts (275/185)
400m Run
3. :45 On :15 Off x 3
1. HSPU
2. FS 185# from floor
3. Box Jumps 30/24
4. 2 rds
200m Plate Hold Run (25/15)
20 Burpee Box Overs w/ 50/30 SlamBall
15 pull-ups (c2b:reg)
10 OH Lunges (115/83)
Regionals Athletes Perform All
1.
1:30 of lateral Burpees
Rest :30
20 Clean & Jerk 155/105
Row 500/400m
2. 3 rds, resting 1 min between
5 Deadlifts (275/185)
400m Run
3. :45 On :15 Off x 3
1. HSPU
2. FS 185# from floor
3. Box Jumps 30/24
4. 2 rds
200m Plate Hold Run (25/15)
20 Burpee Box Overs w/ 50/30 SlamBall
15 pull-ups (c2b:reg)
10 OH Lunges (115/83)
Thursday, April 11, 2013
Friday, 04122013
1)
A. Snatch 1RM for Day (squat)
B. few sets of Doubles
C. 1RM Power Snatch
D. FS - 4x2 @22X1
2)
A. Lactate Endurance Tester
15 Hang Power Cleans (135/95)
400m Run
15 Hang Power Cleans
B. 10 min Recovery AD - Z1
* lighter volume today, prepare for tomorrow.
A. Snatch 1RM for Day (squat)
B. few sets of Doubles
C. 1RM Power Snatch
D. FS - 4x2 @22X1
2)
A. Lactate Endurance Tester
15 Hang Power Cleans (135/95)
400m Run
15 Hang Power Cleans
B. 10 min Recovery AD - Z1
* lighter volume today, prepare for tomorrow.
Wednesday, April 10, 2013
Tuesday, April 9, 2013
Wed, 04102013
A. Skill: Muscle Up Work - Rings / Bar
*use # if the MU is not an issue + DB Snatch Practice. Get comfortable with the movement - 10 min
B. L Sit Holds - accumulate 1 min from rig, 1 min on Pbars, 1 min with 1 more variation ; ie: floor, rings, change grip etc
C. HS Walk Practice - 5 min
D. AMRAP 5 - Thrusters
95/63 x12
135/93 x12
165/108x12
195/123 x12
Etc
Rest 5
5 min To establish 1RM Thruster at this Point
E. EMOM: x 20
Odd: Pistols x 8-12
Even: C2B 6-8
F. Recovery Row - 7 min at 2:10/2:20 Pace
*use # if the MU is not an issue + DB Snatch Practice. Get comfortable with the movement - 10 min
B. L Sit Holds - accumulate 1 min from rig, 1 min on Pbars, 1 min with 1 more variation ; ie: floor, rings, change grip etc
C. HS Walk Practice - 5 min
D. AMRAP 5 - Thrusters
95/63 x12
135/93 x12
165/108x12
195/123 x12
Etc
Rest 5
5 min To establish 1RM Thruster at this Point
E. EMOM: x 20
Odd: Pistols x 8-12
Even: C2B 6-8
F. Recovery Row - 7 min at 2:10/2:20 Pace
Monday, April 8, 2013
Tuesday, 04092013
Regional Training Day 1
1)
A. Clean & Jerk - to heavy Single for day
B. Sq Clea / FSx2 / Jerk - Complex - find 1RM for this for the day.
C. Back Squat - Climb to heavy Single
*of can do this in an AM / PM Split, perfect. If not, keep the volume above a bit lower to move onto the 2nd part. If doing in one session. Rest between Strength / Skill Portions and the WOD for day.
2)
AMRAP 7
3 Power Cleans 225/135
5 HSPU (45's to AbMat)
7 Box Jumps (40/30)
Rest 5
Row 1k
30 GHD Sit-ups
60 Walking Lunges
1)
A. Clean & Jerk - to heavy Single for day
B. Sq Clea / FSx2 / Jerk - Complex - find 1RM for this for the day.
C. Back Squat - Climb to heavy Single
*of can do this in an AM / PM Split, perfect. If not, keep the volume above a bit lower to move onto the 2nd part. If doing in one session. Rest between Strength / Skill Portions and the WOD for day.
2)
AMRAP 7
3 Power Cleans 225/135
5 HSPU (45's to AbMat)
7 Box Jumps (40/30)
Rest 5
Row 1k
30 GHD Sit-ups
60 Walking Lunges
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