Monday, 010515

Have you joined us on Saturdays yet? Every Sat, 10a, Competition Training 

am

A. Strict Press - 5.4.3.2.1

climb to heavy 5 rep, heavy 4 rep, heavy 3 rep, heavy double, and maybe a few heavy singles. 1RM is not the point of the day, simple volume. 

B. EMOM x 16

odd: 15 cal row 

even: 15 burpees over the rower 

C. 10 min or so with lat and overhead positional stretching / work 

pm

A. Snatch Wave - 3.2.1 x 3-4x through   first triple starting at 70%

*for those new to this style wave. First triple at 70%…then put little bit of weight on, hit double little bit of weight on hit single. Then, go back to triple, but higher than the originally 70%..not drastic…and continue to climb accordingly. Heavier double, heavier single,then back triple etc 

B. Back SqT - 4-5 sets of 3-5 reps - starting at 80% - shorter tests where you can here 

C. 

10 pbar hspu (pbar to 1 Abmat)

20 cal AB 

20 deficit hspu (2 45#plates for hands to Abmat)

20 cal AB

30 hspu (45's to Abmat) - slight deficit 

20 cal AB

**ideally set this up with the plates under the pbars with 1 Abmat for head. Remove pbars for next set ; remove one plate off each for final set. 

***add in Scap work following if you have time. 

Monday, 120814

 Clean Ladder at CFCV Comp

am:

A. Power Snatch + Hang Power Snatch + OHS + Hang SqT Snatch + TnG SqT Snatch + OHS; build to max here 

B. Back SqT - EMOM x 8  x 1 rep @90-93% of your 1RM BS

C. :45 HARD on bike ; 1:15 easy x 5

pm: CP Grinder (ish)

A. 1 barbell; athlete loads his/hers own weights 

20 OHS (135/93)

10 burpee Muscle Ups

20 Hang Power Cleans (185/123)

10 Burpee Muscle Ups 

20 Clean & Jerks (205/133)

B. DB SA Row - 7-10 reps x 4 sets each side; heavy 

C. Reverse Hyper 4 sets of 15-20 @45-50% of BS

*sub seated Good Mornings 4x8 ascending

Saturday, 120614

GET AFTER THOSE SQUATS TODAY!!!!!

A. Back SqT - 1RM with light band, then remove band, go for 1RM

B. Snatch Deficit Pulls 3x3 ; ascending 

C. Weighted C2B Pullups ; 10 x 3; ascending 

D. 5 rds @80%

500m Row 

1/4 mile on Bike

30’ HS Walk / Hold (based on shoulder conditions)

E.  Barbell Row 5x5; ascending 

F. Added core work 

ie: reverse hyper, back ext, plank holds, dead bugs etc 

Monday, 120114

Welcome Richard Bohlken to the Team  ; 16th Games Finisher in 2014

am:

A. Snatch Balance x 2 + OHS x 2; build here in 12-15 min; Speed and footwork is the focus - weight is NOT

B. AFAP 

120’ Front Rack Walking Lunge (30’ sections) 

30 strict pullups
185/123
165/113
155/103
^options

C. Back SqT 3x3@90% of 3RM

pm: CP (heavy pull)

A. 

20 Power Cleans (155/108)

10 bar facing burpees

15 SqT Cleans (205/133-143)

15 bar facing burpees

10 deadlifts (295/193)

20 bar facing burpees

B. DB SA Row 5-7 reps x 4-5 sets each arm 

C. Reverse Hyper 12-15 reps x 4 sets @25-30% of back squat

One Session:

A. Snatch Balance x 2 + OHS x 2

B. Back SqT

C. PM Session

Friday, 112814

A. Snatch - 5RM TnG reps 

B. Back SqT - 5RM with 1 second pause each rep  

C. 3 rds 

500m Row 

10 bodyweight hang power cleans 

20 box jumps (24/20)

D. 30’ Yoke Walk (heavy but not max weight) x 5; rest 1 min between 

E. EMOM x 14-20

odd: weakness

even: weakness 2 

^athlete specific to not affect tomorrow. Tomorrow will be posted ahead of time for all. 

Friday, 102414

JP 

Reminder: 9:30a kicks off comp training at CFF tomorrow. 

A. OHS - 5RM + 2x5 @90%

B. Back SqT 

1x4 @75

3x4 @80

C. Front SqT 

1x5 @60

1x5 @65

2x5 @70

D. EMOM x 5

8 Russian KB (heavy as possible)

8 burpees (AFAP)

E. Emom x 5 min x 3 weighted high box jumps 

F. 5 min - accumulate of weighted plank hold 

Monday, 102014

am:
A. 500m Row Repeats; x 5; rest 2:15 between - sustainable pace is goal here, building on prior weeks. 
B. Back SqT 
1x6 @70
1x6 @80
1x3 @90
1x2 @95
C. Front SqT
1x5 @65
1x4 @75
1x4 @80
1x4@80

pm:
A. 3 Positional Snatch (starting above knee, then below knee, then floor *not tnG from floor, reset hips); build to max in 12-15 min 
B. 10 min to establish 5RM TnG Snatch (power or SqT)
C. 
10 TnG Clean & Jerks (135/93)
10 Cal AB
10 bar facing burpees 
10 hspu 
10 T2B
rest 2/1 x 4; shoot for sustainable high % output; throughout
D. Scap Work and Positional OH Mobility / Stretch

One Session: 
A. 3 positional Snatch 
B. SqT - Back & Front 
C. WOD

Friday, 101014

Implements for Burden run come Saturday 

A. Back SqT 

1x8@65

1x6@75

1x4@85

1x4@90

B. Front SqT

1x5@60

1x5@65

2x5@70

C. 

50 C2B Pullups

50 thrusters (75/63)

35 T2B

35 Thrusters (105/83)

20 KB Power Cleans (53/35)

20 thrusters (135/93)

5 burpee bar muscle up roll overs

*see demo vid 

5 thrusters (165/113)

D. DB SA Row; choose rep scheme x 4 sets each side

E. Scap Recovery Work and stability focus 

Monday, 100614

am

A. Snatch to 88% x 5 Singles 

B. Drop to 77% for 3x3

C. Back SqT

1x8 @65

1x8 @70

1x6 @80

1x6@85

D. Front SqT

1x5 @70

1x5@75

1x5@80

1x5@85 

pm:

A. 21-15-9

KB Thrusters (53/35)

Pullups

B. EMOM x 10

odd: :30 HS HOLD

even: 10 Cal AB

C. TGU ; alt arms- 5-7 min of work here, focus on stability and strength through the shoulder 

one session:

A.Snatch + SqTs

B. 21-15-9 WOD

C. Shoulder Recovery 

Friday, 100314

#tbt

A. Back SqT 
1x10 @60
1x10@65
1x8@70
1x8@75 B. Front SqT Cycle
4x5 @70% C. MAP Training @comp pace 
amrap 10 @comp Pace
10/7 Muscle Ups 
200m Run 
40 Double Unders 
rest 4 
amrap 5 @ sustainable pace 
5 KB Swings (70/50)
5 Box Jumps (30/24) step down 
rest 3 min 
10 min on AB
:30 on hard
:30 on easy 

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 

Monday, 090814 - de-load week

Great group this past weekend! Reminder, every Saturday, 10a join us!

A. Sqt Snatch - 3x3 @75%

B. Back SqT - climb to heavy 10 rep for the day;hit that # 3 x 10 ; not max ; building /prepn body here 

C. EMOM x 21

1. Muscle Ups - consistent rep (athlete specific) can be held through the 7rds

2. Burpees - 10 to touching target

3. Box Jumps (30/24) step down - :30 worth 

Saturday, 090614

Coach Jay at Athlete Camp teaching gymnastics breakout session 

A. Back SqT - 6x3@85-90%
B. Front SqT - 5x5@70%
C. Complex: clean + FS + Clean + FS ; build 
D.
5 min on AB/AD 
2 min of Double Unders 
5 min on bike again
2 min of Hang Power Cleans (155/105)
5 min on bike again
2 min strict chinups 
5 min on bike
2 min burpee plate hops 

Those attending comp training. Your squats will be after workouts or second session later in days 

Firday, 082214

Attack the bar today! Even at % work.  Fast and violent!

A. BS - 1RM attempt ; take 2 
B. Snatch; 6 x 3 @70
C. Clean & Jerk ; build to 5 singles at 90%
D. amrap 15 @ comp pace      
3 clean and Jerks (185/123)
5 bar muscle ups 
7 burpee box jumps (30/24)
9 GHD Situps 

Monday, 081114

What a weekend!!!

am:

A. Hang Snatch - 3RM

B. Clean & Jerk ; 2 Hang Cleans + 1 Jerk 

C. Back SqT Cycle 

1x5 @60

1x3 @70

1x2 @80

1x2 @90 

1x1 @95

pm: 

A. Row 300m x 10; rest :45 between; think sustainability here. Not your splits 

***Those with large aerobic engines; implement training mask here 

B. EMOM x 32 w/ weighted vest 

1: 3-5 Deficit Strict HSPU; height specific to the athlete 

2: 40’ Front Rack Double KB Walking Lunge (70/53)

3. 10 burpee touch’s

4. Rest 

Monday, 060214

Congrats to Brooks on his 9th place finish in the North East Regionals !

A. Back SqT - w/ resistance; chains or bands @41X1; build to 3RM 
*note resistance type and set up
B. Snatch Balance + Snatch + OHS; build to max 
C. 20-15-10-5
Strict HSPU (deficit for those can (minor), or to standard height)
with 400m in between . so 20/400/15/400/10/400/5 DONE
D. 20 TGU, lighter weight here, focusing on stability and positioning 

Monday, 051914

CFNE vs CFF - Team Training for 2014 Regionals

1-2 Sessions: 
Pre - or AM 
A. :25 sprint on AD x 5; rest 2:30 between 
B. OHS Tempo Work 
C. LIGHT TGU alt arms

A. Snatch - climb to heavy single in 12-15 minutes
B. Hang Clean + Jerk - build to heavy double (lower if possible on first jerk to go right to hang)
C. Back SqT - build to 5RM
D. 
21 Strict HSPU
21 KB SqT Cleans (53/35)
200m Run
15 Strict HSPU
15 KB SqT Cleans
400m Run 
9 Strict HSPU
9 KB SqT Cleans 
600m Run 

Thurdsay, 012214

JP will be competing at ECC this weekend. Individual on Saturday. Cheer him on

am:
A. 
:30 second Sprint on Rower
x 8 ; rest 1:30 min between
B. EMOM x 14
Odd: 3-5 TnG Power Cleans (225/133)
Even: 15' HS Walk

pm:
A. Back Squat - 2.2.2 cluster ; build to max in complex
B. "amanda"
9-7-5
Muscle Ups
SqT Snatch's (135/93)
C. DB SA Row 10 reps x 4 sets each arm