Monday, 070714

😡

Great Team Training Saturday. 

Next Sat (12th) - we will have large gathering. Pencil it in and join us at 10a!

A. Snatch: EMOM x 10 @90%; score is (x) out of 10 made 
B. Back SqT 
1x8 @65
1x8 @70
1x6 @80
1x6 @85
C. EMOM x 10
odd: Max Strict Press (use weight you get 3-5 reps) + max push press following (for :25-:30 of the minute - meaning til :30 on clock so can rest :30 or so before next min)
even: 10 burpees
rest 5 min 
EMOM x 10
odd: 1-2 Strict Muscle ups  + 2-3 Muscle Ups
even: 5-8 KB Thrusters (heavy, but consistent throughout the EMOM)

Thursday, 070314

A. back squat

60-65-70-75 

1x10 @60

1x10 @65

1x8 @70

1x8 @75

B. Clean + Hang Clean x 2 + Front Squat + Jerk ; build 

C. 350m Row x 7; @:16 slower than max 500; rest 2 min

D. 4 rds ; scale appropriately; think UB Sets through

10 Strict HSPU

10/7 Muscle Ups (UB here is more important than more reps) If the number is to low, switch to c2b for the pull here)

20 KB Swings (70)

200m Row

rest 4 min between

E. 20 min of Team type activity. Can be individual focus, but get together and have some fun. Make an obstacle course, make a race. SOMETHING! 

Monday, 063014

Congrats to Team from CFF for their podium finishes at CF Resiliences "Carnival of Strength" 

A. Snatch (Full) (building on prior waves) - 1@80 1@84 1@88 1@84 1@88 1@92 1@88 1@92 1@96

B. Back SqT 

1x8 @65

1x8 @70

1x6 @80

1x6 @85

C. EMOM x 20

Odd: 5 burpees + 5 KB SqT Cleans (70/53)

Even: HSPU - Deficit - Strict, target is 5 solid reps; not failure. Set up appropriately 

D. 5 rds 

1 min @80% on AB

4 TGU *2 at a time per arm, then alternate; Ascend weight here 

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, 061914

1st Session: 
A. Back SqT - Week 1 Day 2
1x10 @60
1x8 @65
1x8 @70
1x8 @75
B. Power Snatch x 2 + OHS x 3 ; build 
C. SqT Clean x 2 + Push Jerk x 1 + Split Jerk x 1 ; build 
D. 10 min on Bike @60%

2nd: 
A. Push Press  Cluster. 2.2.2 ; build in this cluster 
B. MAP Training - Sustainability Focus 
amrap 12
300m Row 
20 GHD Situps
10 Burpee Box Jump Overs (30/24)
3-5 Muscle Ups (UB sets important here)
rest 4 min 
amrap 12
3-5 Muscle Ups (UB sets important here)
200M Run
40 Double Unders 
12 KB Swings (heavy)
rest 4 min 
3 min max calories row

Monday, 081913

athletes working with Dylan at CFF

A. Snatch DL + Snatch + Ohs x 2 - work to single in 15 min

B. Back Squat Week 5 Day 1

1x8 @65

1x6 @75

1x4 @85

1x4 @90

C.

1.3.5.3.1

Thrusters (185/113)

Muscle Ups 

^ goal is heavy, but unbroken thrusters, adjust weight accordingly. 

+

3 rds

20 Cal Row 

10 Row Lateral Burpees

2 session be best today for those able. 

Monday, 08052013

Congrats to Nicole on her 3rd place finish this weekend

A. Clean & Jerk - EMOM x 12 min x 2 rep @80%

B. Back Squat - week 3 Day 1

1x8 @65

1x8 @70

1x6 @80

1x6 @85

C. "Amanda"

9-7-5

Muscle Ups

SqT Snatch (135/93)

D. GHD Weighted Sit-ups (with plate to touch ground) 3x15