Sat, 080214

A. SqT clean Thruster - 2RM - tnG. Thruster jerk allowed 

B. 

AMRAP 20 * PR for PAT Event + for Comp Training WOD 
6 Power Cleans (185/135)
12 burpees
14 t2B
50' HS Walk (scale to 3 wall walks)

C. DB Strict Press in Lunge pOsition ; heavy 6-10 reps x 4 sets each side

D. 30 min Recovery Aerobic Work 

E. Positional Mobility 

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, 042314

good luck to everyone competing this Sunday at Reebok!

A. Push Press - 5 x 10 @90% of Mondays 10RM
B. Back Squat - 5 x 10 @90% of Mondays 10RM
C. HSPU - Strict for 5 sets of (-2) *deficit for those higher level athletes
*deeper than last week if possible  
D. top of every 3 min run 400m  @1:17 / 1:24 pace 
E1. DB Strict Press 5-8 reps x 4 sets; rest :30
E2. BB Curl 8-10 reps x 4 sets ; rest 1:30

Thursday, 101013

am: 
A.
 1 min on @85-90%
1 min on @60%
x12 min, running
+
20 TGU light work, warming up shoulder for tonight

pm:
A. A. Snatch - single every :90, starting at 135/93; climb by 10# each time
B. "Isabel" 
C1. CG Deadlift 3-3-3-3 @100-110%
C2. DB Strict Press 3-3-3-3 (find heavy weights for these sets, but get all 3 reps each)
D. 7 min Recovery Row @z1

Tuesday, 100113

CFF & Route 1 CF have teamed up leading into 2014 Season

A1. Strict DB Press 5 sets of 5-6 reps; rest :30
A2. TnG Deadlifts 5.4.3.2.2; rest 2 minutes - HEAVY
B. 
250m Row
20 Cal AD
15 GHD Situps
AFAP, rest 8 minutes x 4
C. EMOM x 20
Odd: Weakness
Even: Weakness
^ low intensity on the weakness training