Monday, 010515

Have you joined us on Saturdays yet? Every Sat, 10a, Competition Training 

am

A. Strict Press - 5.4.3.2.1

climb to heavy 5 rep, heavy 4 rep, heavy 3 rep, heavy double, and maybe a few heavy singles. 1RM is not the point of the day, simple volume. 

B. EMOM x 16

odd: 15 cal row 

even: 15 burpees over the rower 

C. 10 min or so with lat and overhead positional stretching / work 

pm

A. Snatch Wave - 3.2.1 x 3-4x through   first triple starting at 70%

*for those new to this style wave. First triple at 70%…then put little bit of weight on, hit double little bit of weight on hit single. Then, go back to triple, but higher than the originally 70%..not drastic…and continue to climb accordingly. Heavier double, heavier single,then back triple etc 

B. Back SqT - 4-5 sets of 3-5 reps - starting at 80% - shorter tests where you can here 

C. 

10 pbar hspu (pbar to 1 Abmat)

20 cal AB 

20 deficit hspu (2 45#plates for hands to Abmat)

20 cal AB

30 hspu (45's to Abmat) - slight deficit 

20 cal AB

**ideally set this up with the plates under the pbars with 1 Abmat for head. Remove pbars for next set ; remove one plate off each for final set. 

***add in Scap work following if you have time. 

Monday, 122914

Amy @2014 American Open. 

93kg in the 53kg weight class 

am

A. EMOM x 12

odd: 15/12 Cal Row 

even: 15 burpees over the erg  

B. EMOM x 6 

5 TnG Power Snatch’s @65% 

pm

A. 3 TnG Thrusters (rack) climb to max in 15 or so minutes 

*tng implying no resting through the movement. Don’t sit in front rack position, re grip and rest etc. Keep motion as you would with reps at 95 in a wormout. Strength , yes, but efficiency also huge focus here 

B. 10-8-6-4-2

Thrusters 155/108

Bar Muscle Ups 

C. 5 rds 

:20 L-Sit hold 

12-15 banded Scap squeezes 

10 reverse hyper @35% of your 1RM BackSqT *sub good mornings 

10 double DB rows (seated)

Friday 121214

Strive for perfection!

am

A. Snatch + Hang Snatch + OHS 

Every :90 x 10-12 sets climbing in weight- start at 70% ish. Feel it out and climb accordingly. Max isn't focus , speed is 

B. Power Clean + push Jerk eMOM x 2 reps x 8 min at 65% of clean and jerk max 

C. Front SqT - 3RM @30X0 

pm

A. 

100 double unders 

10 muscle ups 

10 thrusters 185/123

1k row 

10 thrusters 

10 muscle ups 

100 double Unders 

B. 4 rds - NFT

15 band scap squeezes

8-10 DB tricep oh extensions (heavy side)

16 alt DB hammer curls 

10 GHD #'d back ext

One Session: 

A. Weightlifting emoms

B. Workout 

C. Accessory if time 

Friday, 112814

A. Snatch - 5RM TnG reps 

B. Back SqT - 5RM with 1 second pause each rep  

C. 3 rds 

500m Row 

10 bodyweight hang power cleans 

20 box jumps (24/20)

D. 30’ Yoke Walk (heavy but not max weight) x 5; rest 1 min between 

E. EMOM x 14-20

odd: weakness

even: weakness 2 

^athlete specific to not affect tomorrow. Tomorrow will be posted ahead of time for all. 

Tuesday, 112514

Those looking to compete in Weightlifting, LiveFree Weightlifting is growing! Join us! 

***Recent Affiliates Gathering meeting; I was made aware of many who follow the blog from affiliates i was unaware of. Reminder, we have a Facebook Group for all those following comp Phase Programming. Please Search and we will add you!

A. Power Snatch Ladder ; EMOM x 14 x 1 rep; starting at approx 70%; climbing accordingly

B. Power Clean + Push Jerk + Split Jerk; every :90 x 10-12 sets; building , starting at 70% of 1RM clean and jerk 

**For A & B; think volume, speed, footwork

C. Clean Deadlift to below knee 2 sec pause + Clean Pull + below knee clean pull; build to 103% for 5 singles with this format 

D. 530m Row x 6; rest 2 min @:1 faster than prior 500m Splits (prior weeks)

E. DB SA Row 7-10 reps x 5 sets each arm 

Monday, 112414

Rachel 

am:

A. EMOM x 24 - sustainable throughout; get heart rate going

1. 15 cal Row 

2. 10 Cal AB

3. 5 Strict HSPU (tough 5, so use deficit or # to create this)

4. rest 

B. Back SqT -  80% x 1 x 3 sets 

C. Reverse Hyper - 3 x 15 @25% of Back SqT 1RM 

pm: 

A. Back SqT - 3RM + 2x3@90%

B. AFAP

40 KB SqT Clean Thrusters (35’s/26’s)

50 Cal Row 

20 KB SqT Clean Thrusters (53’s/35’s)

30 Cal AB

10 KB sqT Clean Thrusters (70’s/53’s) 

20 MUs 

C. 7 min recovery row @Z1

D. 5rds NFT

10-12 Plate Trip Ext

15 Band Scap Squeezes

:20-:30 L -Sit hold

One Session:

A. Back SqT - 3RM + 2x3@90%

B. Comp WOD

C. Reverse Hyper Work

D. 5rds Assistance Work 

Tuesday, 110414

A. Snatch Deficit Pull 3x3 @103-105% 

B. Good Morning 3x8 *working sets 

C. EMOM x 20

Odd: 2 Leg less rope climbs to 14-15'

Even: 200m Weighted Run  (athlete choose object)

*trying to push one another, athletes within same gym choose same objects 

D. 20 min row 

:25 on Hard 

:35 on easy 

G. DB SA Row 5-7 reps , slow pause at top of pull x 4 sets each arm here 

Friday, 102414

JP 

Reminder: 9:30a kicks off comp training at CFF tomorrow. 

A. OHS - 5RM + 2x5 @90%

B. Back SqT 

1x4 @75

3x4 @80

C. Front SqT 

1x5 @60

1x5 @65

2x5 @70

D. EMOM x 5

8 Russian KB (heavy as possible)

8 burpees (AFAP)

E. Emom x 5 min x 3 weighted high box jumps 

F. 5 min - accumulate of weighted plank hold 

Monday, 100614

am

A. Snatch to 88% x 5 Singles 

B. Drop to 77% for 3x3

C. Back SqT

1x8 @65

1x8 @70

1x6 @80

1x6@85

D. Front SqT

1x5 @70

1x5@75

1x5@80

1x5@85 

pm:

A. 21-15-9

KB Thrusters (53/35)

Pullups

B. EMOM x 10

odd: :30 HS HOLD

even: 10 Cal AB

C. TGU ; alt arms- 5-7 min of work here, focus on stability and strength through the shoulder 

one session:

A.Snatch + SqTs

B. 21-15-9 WOD

C. Shoulder Recovery 

Friday, 092514

Juan

A. Back SqT Cycle

1*10 60%

1*8 70%

1*8 75%

1*8 80%

B. Front SqT

1*5 60%

1*5 65%

1*5 70%

1*5 70%

C.

EMOM x 15 - 

1. 5-7 muscle ups 

2. 2x fwd bounding (3 jumps) ascending in height 

3. 10 cal sprint on bike

D. Row Cyclical : 500m x 7; rest 2:30 between ***build on prior for those consistent with cyclical work. Those new, goal is consistency here throughout and building on these splits. Athlete specific here ..high aerobic efforts

Friday, 091914

Our friends at Black Pearl rocking some CFF gear !

A. Push Press - 3RM in 10 min + 1x3@90%

B. Snatch Grip 3 positional pause Pull x 2 reps  x 4-5 sets @100+%

C. EMOM x 21     1. 5-7 strict hspu   2. 50 double unders (ub being point to this)  3. 15 T2B

D. Back SqT     

 1*10        60% 

1*8        65% 

1*6        70% 

1*6        75% 

1*6        80%

E. Front SqT      

1*5        60% 

1*5        70% 

1*5        75% 

1*5        75%

Monday, 090814 - de-load week

Great group this past weekend! Reminder, every Saturday, 10a join us!

A. Sqt Snatch - 3x3 @75%

B. Back SqT - climb to heavy 10 rep for the day;hit that # 3 x 10 ; not max ; building /prepn body here 

C. EMOM x 21

1. Muscle Ups - consistent rep (athlete specific) can be held through the 7rds

2. Burpees - 10 to touching target

3. Box Jumps (30/24) step down - :30 worth 

Monday, 082514

Chase cruising to a 1st place finish this past weekend. 

am:
A. Hang SqT Snatch - build to 3RM for the Hang (above knee); in 15 min
B. OHS - build to 3RM + 2x3 @90%; in 15 min 
C.  Strict Press - 5RM + 2x3 @90%; in 15 min 
D. 10 min
:30 on HARD
:30 on walk around
on AB

pm:
A. Front SqT - build to 5RM @33X0
B. EMOM x 10
ODD: 10 burpees AFAP but movement focus; feet placement
even: 3-5 strict HSPU (heigh and weight according to athlete)
into , 
EMOM x 10
odd: :35 of DU *keep total running count
even: :35 max calories on rower 
*score total numbers added together

Monday, 081114

What a weekend!!!

am:

A. Hang Snatch - 3RM

B. Clean & Jerk ; 2 Hang Cleans + 1 Jerk 

C. Back SqT Cycle 

1x5 @60

1x3 @70

1x2 @80

1x2 @90 

1x1 @95

pm: 

A. Row 300m x 10; rest :45 between; think sustainability here. Not your splits 

***Those with large aerobic engines; implement training mask here 

B. EMOM x 32 w/ weighted vest 

1: 3-5 Deficit Strict HSPU; height specific to the athlete 

2: 40’ Front Rack Double KB Walking Lunge (70/53)

3. 10 burpee touch’s

4. Rest 

Thursday, 080714

Amy with 202# clean and jerk at Nationals. Bodyweight 123lbs.  

am: 

A. OHS with 3 second pause in hole; build to 3RM for the day + 2 drop sets to 90% for 3 reps

B. EMOM x 20; every other 

2 Sqt Cleans + 2 split Jerks ; sets @75-80%% isn of you 1RM clean and Jerk  *should be tough but do able for all minutes with tight, efficient movement 

C. Sup weighted pullups - heavy 3-5 rep x 4-5 sets; ascending in weight 

D. recovery work for later 

pm:

A. 

Backsquat 

2x5 @65

3x5 @70

B. Weighted Pullups - 5x5 ascending in weight

C. @80%

amrap 10 

row 300m 

20 double unders 

10 Wall Balls (30/20)

rest 4 min

amrap 10 

10 cal assault bike 

5 strict ring dips 

10 T2B

rest 4 min 

10 min ad

:30 on hard

:30 on easy 

Monday, 080414

A. Snatch 3.2.1.3.2.1.3.2.1 Wave ; start at 70-75%% on first triple in wave ; ascend in weight through wave; starting wave again at higher % than your first go at that rep scheme in the wave. 
B. Back SqT - Cycle 
1x5 @65
1x5 @70
1x5 @75
1x5@80
C1. OH Walking Lunge; build to 10RM; alt legs , 5 each leg 
C2. 1/2/1 explosive Training *for each set above; rest accordingly 
D. EMOM x 14-20; time dependent 
odd: 1 burpee + 2 strict HSPU x 3 sets (height specific to athletes level)
even: :50 on AB @85% - sustainable power output throughout duration of workout

Monday, 072814

Women of Weightlifting was a great success!

A. Back SqT Cycle 
1x5 @70
1x5 @80
1x2 @85
1x3 @90
1x1@100
B. Snatch Balance - heavy triple in 15 min 
C. Strict Press - 5RM + 1x5 @95 + 1x5 @90
D. EMOM x 14-20 *time based
odd: 5 cal AB + 5 burpees 
even: 2 SqT Cleans @ around 70%…can go from 65-75% depending individual 
E. Shoulder Stability Focus; recovery / rehab 

Thursday, 072414

Mickey, Snatch PR! 

am: 
A. EMOM x 20 min x 2 reps of  - sqT Clean + Push Jerk ; x @70-80% ascending 
B. Bench - 1RM with 2 second pause on chest ; build in 12-15 min 
C. BS Cycle 
1x4 @75
1x4 @80
1x4 @80
1x4 @80
D. Aerobic Recovery 
E. scap work 

pm: 
4 rds 
25 Wall Balls (20/14)
20 box jumps (24/20)
25 GHD Situps
200m Row 
25 Double Unders 
rest 5 min btwn rds 

Monday , 072114

A. Snatch - 15 min to climb to heavy Single

B. drop set to triples; not TnG ; 10 min or so 

C. Front SqT + Jerk ; build to heavy single 

D. BS Cycle 

BS

1x6 @70

1x6 @80

1x3 @90

1x2 @95

E.  EMOM x 24

first 12 minutes 

odd: 5 Burpees + 5 Muscle Ups *scale OTM accordingly; UB set here 

even: :30 hard effort on AB/AD

next 12 minutes 

odd: Strict HSPU - 5-7 reps; height accordingly 

even: 15 / 12 Cal Row 

Thursday, 071714

Tasia, getting ready to take the Northeast by storm in 0 -15

am:
A. Snatch EMOM  x 10 min x 2 reps @ 70-75% - not Tng 
B. Bench Press - 10 x 3 - emom 50% + Chains - Speed 
C. EMOM x 10 - strict HSPU (deficit + weighted where possible) 2-4 reps
D. 3k Row @2:00/2:10 Pace  - low stroke count

pm:
A. @110%
:30 wall balls (30/20)
:30 power Cleans (115/83)
:30 no push burpee box jump (20), no ext required 
:30 AB sprint 
rest 6 min x 3
B. DB SA Row 8-10 rep x 4 sets each side 
C. 10 min of Scap Work
D. 20+ of mobility & recovery