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 

Wed, 120314

am: 

A. Front SqT 5x5 @70-75%

B. Row 560m x 5 ; rest 2:15 between @:1 faster than last weeks 530m Rows

C. Reverse Hyper 10 reps x 4 sets at 50-60% of Back SqT

pm: MAP Training

A. MAP Training

amrap 10

8 OHS (105/73)

12 T2R

30 Double Unders

rest 4

amrap 10 

10 kb goblet squats (53/35)

10 C2B

10 alt kb snatch’s 

rest 4

10 with mask on rower (@60-70%)

One Session:

A. Front SqTs

B. PM Session

C. Row 560m x 3; rest 2:15 between

D. Reverse Hyper 

Wed, 112614

Northeast Studs going to shake things up come the 0-15 Season!

am:

A. OHS - build to 5 rep @43X1; build in 12-15 min 

B. 

150 Wall Balls

100 Pullups

50 GHD Situps

25 hspu

C. scap Shoulder recovery - 10 min 

pm:

A. Front SqT - 1RM no pause + 3x3@85%

*relative to this am

B. 30 min on bike 

:30 on hard 

:30 walking lunges around room , keep blood flowing 

C. Reverse Hyper 4 x 10 @50% of Back SqT 

D. Recovery Work ; athlete specific 

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, 102014

am:
A. 500m Row Repeats; x 5; rest 2:15 between - sustainable pace is goal here, building on prior weeks. 
B. Back SqT 
1x6 @70
1x6 @80
1x3 @90
1x2 @95
C. Front SqT
1x5 @65
1x4 @75
1x4 @80
1x4@80

pm:
A. 3 Positional Snatch (starting above knee, then below knee, then floor *not tnG from floor, reset hips); build to max in 12-15 min 
B. 10 min to establish 5RM TnG Snatch (power or SqT)
C. 
10 TnG Clean & Jerks (135/93)
10 Cal AB
10 bar facing burpees 
10 hspu 
10 T2B
rest 2/1 x 4; shoot for sustainable high % output; throughout
D. Scap Work and Positional OH Mobility / Stretch

One Session: 
A. 3 positional Snatch 
B. SqT - Back & Front 
C. WOD

Friday, 101014

Implements for Burden run come Saturday 

A. Back SqT 

1x8@65

1x6@75

1x4@85

1x4@90

B. Front SqT

1x5@60

1x5@65

2x5@70

C. 

50 C2B Pullups

50 thrusters (75/63)

35 T2B

35 Thrusters (105/83)

20 KB Power Cleans (53/35)

20 thrusters (135/93)

5 burpee bar muscle up roll overs

*see demo vid 

5 thrusters (165/113)

D. DB SA Row; choose rep scheme x 4 sets each side

E. Scap Recovery Work and stability focus 

Wed, 100814

am: 
A. High Block SqT Clean- climb to 3RM in 12 min once warmed up to 70% of your 1RM Clean 
B. Deficit Snatch Grip Deadlift - built to Heavy Triple; quality here with 2x3@85%
C. 
1 mile run 
rest 1/1
400m Run x 4; rest 1:30 between 

pm:
A. Front SqT - 3RM with 3 sec pause and chains 
B. 20 Muscle Ups for Time; rest 1/1  , then, 10 muscle ups for afap
C. 
100 Double Unders
50 Cal AB
80 Double Unders
40 Cal AB
60 Double Unders
30 Cal AB
40 Double Unders
20 Cal AB
20 Double Unders
10 Cal AB
C. Lower Back Acc Work ; athlete / gym specific 

one session:
A. Cleans
B. Muscle Ups
C. DL’s
D. abbreviated version of WOD; depending on athletes time…longer aerobic is goal 

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, 100314

#tbt

A. Back SqT 
1x10 @60
1x10@65
1x8@70
1x8@75 B. Front SqT Cycle
4x5 @70% C. MAP Training @comp pace 
amrap 10 @comp Pace
10/7 Muscle Ups 
200m Run 
40 Double Unders 
rest 4 
amrap 5 @ sustainable pace 
5 KB Swings (70/50)
5 Box Jumps (30/24) step down 
rest 3 min 
10 min on AB
:30 on hard
:30 on easy 

Wed, 100114

Who's up for a Golf Outing? Another avenue to compete!

am: 

A. Front SqT - build to 1RM w/ 5 second pause in hole

B. Front SqT - 3x3  @85% of B 

C. 

1 min max calories on AB

Rest 3 min 

1 min max box jumps (30/24)

Rest 3 min 

1 min max double Unders 

X 3 ; rest 6 min between rds

pm

A. SqT Clean + Hang SqT Clean; build to max in 12-15 min 

B. 800m - TT w/ sandbag (80/60) 

C. 45 min Row - Meters - Aerobic Work here. CONSISTENCY. Meters don't matter know, as just a gage to build on. Be smart

One Session:

A. Front SqTs

B. Complex 

C. WOD 

D. Recovery 

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

Monday, 092214

AM: 

A. :25 HS hold x 8; rest :45 between; focus on hands narrow, middle finger forward, head through and hollow position. Press through floor with everything you have eacn :25 hold

B. Back SqT

 1*10 60%

1*8 65%

1*6 70%

1*6 75%

1*6 80%

C. Front Sqt 

 1*5 60%

1*5 70%

1*5 75%

1*5 75%

D. TGU x 20 reps; alternating arms - light, stability and positional focus

E. Scap Work

PM: 

A. 10 min aerobic Weakness Piece; if Running is your thing, run, cyclical here. Rowing, Row! bike, etc

B. Weighted Pullups; 5-5-5-5-5 across; pick a weight here, not max, but 90+% - will build on this

C. amrap 2 - power cleans 155/108; rest 4 min , amrap 2 PC @ 185/123, rest 4 min amrap 2 power cleans 22/133-148 *woman specific here, rest 4 min , amrap 2 PC 255-275/153-173 ***Scale ladder according to athlete. These should be heavy, but efficiency focus as well. Think singles, back on bar etc. If back becomes issue, bow out.. We will build on these sorts of workouts. 

D. accumulate 5 min of weighted plank holds ; ascending 

ONE SESSION:

A. Sqts from Above 

B. Weighted Pullups 5-5-5

C. AMRAP's from above 

D. scap / core work if time 

Saturday, 090614

Coach Jay at Athlete Camp teaching gymnastics breakout session 

A. Back SqT - 6x3@85-90%
B. Front SqT - 5x5@70%
C. Complex: clean + FS + Clean + FS ; build 
D.
5 min on AB/AD 
2 min of Double Unders 
5 min on bike again
2 min of Hang Power Cleans (155/105)
5 min on bike again
2 min strict chinups 
5 min on bike
2 min burpee plate hops 

Those attending comp training. Your squats will be after workouts or second session later in days 

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 

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

Friday, 013114

Noelle with the Stars

A. 13.1

B. Front SqT - 3.3.3; rest :20, rest 3 - build to max 

C. HS Hold on wall a stability focus - :20 holds x 5-8. Rest accordingly 

D. DB SA Row 10 reps each side x 4 

E. Band Scap Work