Tuesday, 010615

Kellie with 225#

A1. Clean Pull + 5 sec eccentric lower to floor ; @100% of Clean - x 4-5 - singles; rest none 

A2. Seated Box Jump x 2 x each set above; rest 1:30

B. 10 legless rope climbs AFAP

REST RECOVERY

C. 

amrap 10 @80% 

1 rope climb 15'

5 Thrusters (135/93) *beasts 165/113

10 box jumps (step down) 24/20

10 GHD Situps

rest 5 min 

10 min max cal on bike 

D. Hand Balancing Work (10 min or so, have some fun - get creative)

E. 4 rds NFT 

12 band scap squeezes 

10 superman rocks

10 hollow rocks 

Wed, 092314

am: 

A. Clean + FS + Jerk; double; off high blocks; build; not TnG On 2nd time through 

B. Clean Pull off high blocks - 3x6 @110-120% (use straps)
C. Front SqT - 3RM with 2 sec pause in hole + Chains if you have them D. DB SA Row 7-10 reps w pause at top x 3 sets each side 

pm: 
A. Deadlift Cluster 1.1.1 x 4-5 working sets ; starting at 75%
B. AFAP
50 Pistols, 30 Hang Power Cleans (135/93) , 10 Muscle Ups , 30 cal AB, 50 T2B
C. Shoulder Health / Scap Work 

Single Session: 
A. Clean Complex
B. Deadlift Cluster
C. WOD

Tuesday, 082614

A. Hang Power Clean + Hang Sqt Clean + Jerk ; build to max 
B. heavy 5 rep clean pull; above knee blocks 
C. 
15 HPC 135/93
400m Run 
15 HPC 
rest 6 minutes 
800m Run 
60 Pullups
40 KB Swings (70/53)
D. DB SA Rows 4-6 heavy reps x 3 sets each side 

Tuesday, 051314

Tory and EC; JP - prep'n for Regionals

1st Session
A. Double Lateral Bound; establish max height here for future purposes. 
B. Clean Pull - 3 positional Pull w/ 2sec pause each position; goal is to climb to 103-105% maintain back position; shoulder position etc. 
C. Rack Pull 5.4.3.2.1 (at knee, straps allowed and whatever grip) *not max weights here; beginning progressions to building
D. 10 min Row @Z1

2nd Session: 
A. 60' yoke Walk ; building on this if new movement 
B. MAP Session @80
amrap 10
5 Strict Pullups
10 Box Jumps (24/20) step down 
20 Double Unders 
rest 4 min 
amrap 10
400m Run, 
then amrap of, 
10 T2B 
10 Ring Dips 
30' burpee broad jump
C. Reverse Hyper Work / Weighted GHD Back Ext / Good Morning - assistance work 

Mon, 07012013

Congrats to CFF Team on their dominant victory this past weekend. Taking 3rd, 1st, 1st and 1st on the workouts.  Great job!

A. Snatch 1.1.1 x 4 , rest :1", rest 2-3 min 

B, Clean High Pull 3x2 @105-115%

C. BS 4x9 @80%

D. 

20/15 Muscle ups

30 HSPU

40 SqT Cleans (135/93)

50 GHD Sit-ups