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 

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 

Tuesday, 100714

Redline Team Day

A. Power Clean Cluster 2.2.2; build in 5 sets to max - NOT TnG - rest :15 between reps on clusters 
B. Weighted Chinups - 7x3; ascending to near 3RM
C. 
amrap 7 @comp pace 
10 OHS (95/63)
10 box jumps (24/20) step down 
10 T2B
rest 4 min 
amrap 7@ - sustainable pace from start - consistency here on all movements 
10 tng Power Cleans (95/63)
30’ HS walk
5 bar face burpees 
rest 4 min 
1700m Row @AFAP
directly into 10 min row @60% recovery
*throw mask on here if you have one

**Add On for the Day: 
500m Row Repeats x 5 + :30 on :30 on work; for added breathing work. Keep this at aerobic efforts 

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 

Tuesday, 092214

A. Snatch; climb to heavy single with 3 second pause below knee on way up - 15 min

B. Snatch ; Triples - 4x3 @70-75%; rest 1:30 between sets 

C. AMRAP 12 @comp pace per athlete ; 5 burpee , 5 bar muscle up, 5 box jump (30/24) step down, 5 power snatch (135/93)

rest 6 min 

amrap 12 @70-80%; breathing focus, calm smooth movement here; Row 250m, 20 Double Unders, 15 Air SqTs, 10m HS Walk

Wed, 091714

Normatec - playing a big role in recovery!

am:

A. OHS - 10RM + 1x10@90%

B. OHS - @ Tempo of 33X1; build to heavy triple like this in 10 min

C. Box SqT; normal stance to parallel for 10x3 @ 60% *speed focus today

D. 

3 min max calories on bike

rest 3 min 

5 min max calories on bike

rest 5 min

:70 sprint on bike 

pm: 

A1. CG Deadlift; 6-5-4-3; building; rest none (max # isn't goal here, just heavy weight in hands, comfortable movement)

A2. 4x10 Weighted Pushup; rest 2-3 min

B. 

amrap 10 @80% - 10 burpees , 15 C2B pullups, 40 double unders

rest 4 min 

amrap 10@80% - 200m Run, 10 hang SqT Cleans (95/63), 30' OH Walking Lunge (same barbell)

rest 4 min 

10 min on bike :30 on hard :30 on easy  

One Session Folks:

Perform OHS work 

AMRAPs

&

Bike sprints