Sat, 112914

A-Session .... Stay tuned 

A. every :90 complete 1 clean and jerk ; starting at approx 70% of 1RM X 10-12

B. continue on to max out your clean in 12-15 min 

C. AMRAP 20 

2 Muscle Ups

4 hspu

8 kb swings (70/53)

D. 20 min Bodybuilding Session

E. 20 recovery work between rower and bike @Z1

Monday, 090114

Great Team Training this past weekend

1. 
A. Hero WOD
4 rds 
100’ OH Walking Lunge (45/25)
30 Box Jumps (24/20) - step down
20 Wall Balls (24/20)
10 HSPU
B. DB SA Row x 4 sets each side x 8-10 reps 

2.
A. Snatch Wave 3.2.1 ; start @70% for first triple and climb accordingly first ave and continuing on. Try to start each new wave higher than wave prior. 
B. Clean & Jerk; Triple  - climb to 3RM; NOT TnG
C. Front SqT - 1 + 1/4 SqT - climb to heavy double in <15 min 
D. 10-20 min on bike @Z1
E. Scap / Recovery Work 

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 

Tuesday, 071514

Am:
A. 10x400m row  ; rest 1:30 - sustainability 
B. clean & Jerk - triple to double from low blocks - power clean + push jerk 
C. 35 strict pull-ups AFAP
D. Bounding Work - athletes choice 
E. Shoulder Work - tgu + scap work

Pm:
A. Clean & Jerk - heavy single
B. Clean & jerk - triples at 70% x 2 sets
C. 
10.8.6.4.2
Thrusters 135/93
Bar muscle ups 
D. 20-30 on AB/AD; intervals hard easy but think recovery 

Thursday, 052914

Good luck to the Mighty Munchkins this weekend at Regionals! 

A. Snatch + OHS x 3 reps: build to max here
B. every :90 perform a C & J, climbing til max ; starting at 155/103; climbing by 20# then 10# as you approach heavy stuff (per athlete)
C1. Strict HSPU x 3-5 reps x 7 sets; rest 2 min
C2. Strict Pullups x 3-5 reps x 7 sets; rest 2 min
D. 
3 min 
amrap sat clean thrusters 155/103
rest 3 
3 min 
max double unders
rest 3 
3 min 
max muscle ups 
*scale to 3 c2b / 3 ring dips, amrap if can't do MU
rest 3 
3 min 
max burpee touch's 

Saturday, 051014

CFF Fan Shirts are on their way!

A. Snatch Climb to heavy single

B. Clean and Jerk climb to heavy single

C. Front Squat - 2RM

D. Strict HSPU - 30 AFAP

E. 

1k Row 

100 DU

25 CAL AB

100 DU

1k Row 

+

Gymnastics weakness added work 

12.16 - 12.22

12.16 - 12.22

Monday:
am: 
A. 
:20 Sprint on AD
x 8 , rest 2:30
+
EMOM x 18
Odd: Upper Gymnastics Skill (depending on level) : Muscles up, scale to c2b, scale to regular; work butterfly etc
^rep range depending on athlete; athlete specific…message
Even: Pendlay Rows ; sets of 5-7; play with weight

pm: 
A. Snatch TnG x 2 + Overhead Squat x 4  - build to heavy single in complex
B.  
:30 of C2B Pullups
:30 Burpee Touches
:30 HSPU
rest 5 min x 5
C. Barbell Curl 3 x 10; working sets
D. Banded Tricep Press Down 3x20


Tuesday: 
am:
A. Back Squat - 5 x 5 @30X0, ascending;  working sets!
B. Deficit 3 Position Clean Pull (ground, below knee, above knee) x 5 @100 - 105% of Clean
C. 
pm:
ARENA ATTACK WOD #2 - Teams of 2; partner up with your partner for 28th if possible. If participating. . . if not, partner up!
18 Min Time Cap
Complete 2 rounds of the following: 
100- Double Unders 
80- Kettlebell Swings 70/5360- Box Jumps 30/2440- Kettlebell Lunges  70/53
20- Wallball Situps 20lb/14
+
TGU Work 

Wed: 
am: Breathing
amrap 10 @80
10 Thrusters (95/63)
15 Cal AD
20 AbMat Situps
rest 4
amrap 10 @80
200m Row
10m HS Walk
5 Strict Ring Dips
rest 2 min
15 min AD Flush

pm: Recovery Work (mobility, muscle specific)

Thursday:
am:
A. Clean x 2 + Jerk - build in this complex to heavy single ; in 15 min
B. EMOM x 8 @85% of A x 1 rep each minute
C. AFAP
5 Burpees AFAP
10 Box Jumps (30/24)
200m Row
rest 5 min x 3 rds

pm:
A. Push Press - 10RM for the day
B. 
amrap 12 @85
5 HSPU (shoot for strict)
10 No Pushup burpee box jumps (24)
15 Cal AD
20 Double Unders
rest 5
amrap 8 @90
200m Row
15 Cal AD
10 T2B
rest 4 min
amrap 3 @ go to a dark place 
10 Thrusters (95/63)
10 Pullups

Friday:
A. For Time: 
3 rds
10 Power Snatch's (135/93)
20 Front Rack Walking Lunges (135/93)
then, 
3 rds
10 Deadlifts (115/83)
10 Front Squats (115/83)
20 UB Box Jumps

B. DB SA Row 8-12 reps x 3-4 sets; ascending in weight; rest :30 between arms
C. 5k Row @80% - every 1k, come off and perform 1 min plank hold

Saturday:
A. w/ Partner - For Time:
10k Row Swapping every 250m
Accumulate 5 minutes of HS Holds on wall (grab stop watch-partner starts stops)
150 GHD Situps
B. Light TGU work, volume reps and stability focus
C. BB Assistance - per athlete 

Sunday: OFF

Friday, 083013

Morgan

A. Clean & Jerk - Doubles - 15 min to climb
B. Continue on to hitting a heavy Single Clean in the next 10 min
C. 10 rds + work - for time
2 Squat Clean 225/138
3 Muscle Ups
then immediately into 
50 C2B Pullups
500m ME Row

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

Monday, 07292013

Wild Bill - 72 years young 

A. Clean & Jerk - Single - 15 or so min

B. EMOM x 8; PC + PJ x 2 - @ 60% of 1RM of PC+PJ complex. 

C. BS Cycle - week 2, day 1

1x10 @60%

1x8 @65%

1x6 @70%

1x6 @75%

1x6 @80%

D. 15.12.9.6

SqT Clean (155/108)

HSPU

Sunday, 04282013

1 Session today. Extended

9a Start time - arrive early (by 8am) to mobilize and prepare for workouts.

A. Skill Session
Snatch / Clean & Jerk
* working area of weakness on these lifts.
** low volume. Lots of analyzing. Guys with guys, girls with girls. Keep separate. No platforms. No straps.
^40 minutes - use clock. Single lifts. Can climb, heavy is ok, but technique and skill session is focus. Something breaks, so not deviate from main goal here.

Then warmup for movements for wod

B. AFAP , all at same time
Row 1k
30 Pistols (15 each leg, alternating)
20 Hang Clean (225/135)

C. Recovery / Mobilize

Tuesday, 04232013

***Reminder - Girls need to have sports specific stuff done by Friday. Basketball session, Football and Softball Throw.

Session 1
A. Clean & Jerk - 1RM for Day
B. Clean - 3RM TnG (SqT or Pwr) Whatever produces max #
C. BS - Single (10 min to get a heavy single)

Session 2
A. "Grace"
30 Clean & Jerks for Time (135/93)

Rest 10 min

B. AFAP,
30 Front Squats (95/63), 500m Row

Rest 10

C. Back Squat - 5 Min to rep out 225/155 from Rack. AMRAP. Technique first. Never fail and have to get back to rack etc.

Tuesday, 04092013

Regional Training Day 1

1)
A. Clean & Jerk - to heavy Single for day
B. Sq Clea / FSx2 / Jerk - Complex - find 1RM for this for the day.
C. Back Squat - Climb to heavy Single

*of can do this in an AM / PM Split, perfect. If not, keep the volume above a bit lower to move onto the 2nd part. If doing in one session. Rest between Strength / Skill Portions and the WOD for day.

2)
AMRAP 7
3 Power Cleans 225/135
5 HSPU (45's to AbMat)
7 Box Jumps (40/30)

Rest 5

Row 1k
30 GHD Sit-ups
60 Walking Lunges