Tuesday, 123014

^no more of this!  Time to clean things up. Make sure you nutrition and recovery is dialed in. 

TUESDAY

A. Clean Pulls 3x3 @100% - position then speed as focus 

B. Push Jerk + Split Jerk x 2 - 5-7 sets at 70-80% or of Ur 1RM split 

C. Map Training 

AMRAP 12  - high % output yet sustainable rds. Think 90% all way through 

5 power cleans (185/123) *think tng reps here 

30' HS walk 

30 Double Unders 

30’ front rack walking lunges (same BB)

5 box Jumps (step down) 30/24

rest 6 min 

amrap 8 @80%

10 cal Bike 

10 Russian kb swings (70/53) * above eyes 

10 GHD sit-ups 

Tuesday, 081313

TEAM

A. Clean Deadlift 3x3, reset at bottom, keeping hands on bar whole time. @110% of Clean

B. Deadlift (strongest grip) 3x5 , trying to for new 5RM - these are working sets

C. EMOM x 10 -  3 HSPU - proper deficit to treat this as a strength. STRICT preferably

D. AFAP - each rd

250m Row @ ME

10 Burpees

15 KB Swings 70/53

rest 6 minutes x 3

E. TGU - 20 at medium weight, working stability

F. Weakness Training /Recovery as second session or if time. 

Tuesday, 08062013

It's easy to lose track of the beginnings, during the chaos of the current.  - BP

A. Hang Power Clean + Push Jerk - Heavy Single

B. Deficit Clean Pulls 4x3 @110-115% - all

C.  MAP Training 80-85% overall 

AMRAP 10

200m Run @85-90%

5 Burpee Touch's

10 C2B

Rest 5

AMRAP 10

Run 200m @85-90%

5 HSPU (strict as long as possible)

10 Box Jumps (30/24 - step down

Rest 5

AMRAP 5

6 T2B

30 Double Unders

D. DB SA Row 4 x 6-8 reps each side; rest :30 between arms 

E. TGU - 15 reps HEAVY

Tuesday, 07162013

A. 30 Power Cleans @90%, AFAP

Rest 10

B. Clean Pulls 4x2 @130% w/ Intent 

C. # Pull-ups 7x3 - across

D. DB SA 4x6 @2020

Tuesday, 06252013

Chase

A. SqT Clean + Front Squat x 2 - Complex ; 1RM on complex 

B. "Elizabeth" - Power Version

21-15-9

Power Cleans

Ring Dips

+

Rest 5 min 

50 Pull-ups 

200 Double Unders

C. Clean Pulls 3x2 @ 110%

D. GHD Sit-ups 4x15

Tuesday, 06112013

Kien with 62" Box Jump PR today

Programming:

A. Complex :  Power Clean / Push Jerk / Split Jerk - Heavy Single

B. Clean Pull 4x2 @41X1 @115-120%

C. MAP - Sustainability @80-85%

AMRAP 7

10 GHD sit-ups

10 Burpees ,AFAP

10 Box Jumps (30/24) - step down 

Rest 4 min 

AMRAP 7

Run 200m

15 KB Swings (53/35)

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.