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

Monday, 110314

***ADD ON WARMUP This Week 

2k Row 

25 OHS (barbell)

25 GHD Situps

2 Legless Rope Climbs 

5 free standing hspu 

MONDAY

*those doing ECC WOD

am: 

A. 500m Row x 4-5 @85-90%; rest 3 min between

*wake up body here 

B. Low Hang Snatch up to smooth 3 rep 

C. movement prep for this afternoon

pm: 

ECC

+ 

SqT Cycle Below.

***also those hitting ECC today, be smart with your training next few days. ECC WOD will programmed on Friday this week 

**Those not doing ECC

am: 

A. 20 min clock 

10 min AB

:30 hard (should have good gauge from prior weeks as to what to hold with this)

:30 on easy 

5 min SqT Clean + Split Jerk Singles; every :30 perform Rep  starting at 60-65%

*climb intelligently, speed / technique focus, not climbing to a max 

5 min clock til 20 min mark 

500m Row @90+% effort 

25 GHD Situps

amrap KB Snatch’s alt arms (70/53)

B. 10 x 5 UB ; strict HSPU, AFAP ; have to come off wall after each set of 5 

C. Back SqT - 85% x 1 x 3 sets

pm: 

A. Back SqT - up to 3RM 

*SqT with Bands up to set before you go for 3RM, light bands for all. 

+ 1x3 @95% + 1x3 @90%

B. 

1k Row 

3 rds  of, 

10 Front SqTs 

8 Hang Cleans 

6 Shoulder to overhead 

then, 

10 Muscle Ups

C. Weighted Plank Holds 4 x 1 min holds; ascending in weight 

*proper flexion position is key here

Big Dawgs 185/123

Ninjas 155/108

If one session; just PM

*cyclcal work add in this week

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.

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