Monday, 091514

Proud of these Athletes. Amazing performances at The Granite Games this past weekend!

Am:

 A. Snatch - 12 min on 2.1  wave 

B. Snatch Complex: Hang SqT Snatch + OHS + Hang Snatch; build in 10 min 

C. Back Squat   1x10  60% 1x8 70%

 1*6  75% 1*4  80%

D. Front SqT       1*5        60% 

1*5        70% 

1*5        70% 

1*5        70%

Pm:

A. AFAP

10 Sqt Cleans (225/153), 15/12 muscle ups,  20 KB sqt Cleans (70/53), 15/12 Muscle Ups, 10 Sqt Cleans (225/153) 

B. OH KB Stability Walk :20-:30 sec walks with KB OH (1 arm at a time) x 5 sets each side

***without muscle ups, or this volume. 

1. lower the MU reps if relative to the athlete. 

If to much, for each 15 muscle ups, perform. . . 

15 Strict Pullups

15 Strict Ring Dips

10 burpees

Thursday, 071014

am: 

A. Split Jerk - 3.2.1.3.2.1.3.2.1- Wave; climbing to max 

B. 

15/12 Muscle Ups

150 Double Unders

20 SqT Cleans (225/143)

150 Double Unders

15/12 Muscle Ups

pm: 

A. BS Cycle week 4 day 2 

1x8@65

1x8 @70

1x8 @75

1x8 @80

B. @80%

10 pbar HSPU

30 Cal AB

8 pbar hspu

25 cal ab

6 pbar hspu

20 cal ab

4 pbar hspu

15 cal ab

2 pbar hspu

10 cal bike

1 pbar hspu

5 cal ab 

**Scale height of pbar. Full height will be to one abmat, from normal heigh pbars 

Tuesday, 062414

Session + Rowing
A. Deficit Power Clean ; 5 x 3; NOT TnG @78-83% - (2-4’ def) 
B1. Rack Pull  5.4.3.2.1; heavy here. Straps allowed. 
*if new to these, do NOT Max out. work these in a few times prior. 
B2: Standing High Box Jumps 1/2/1 format ; super set with each rack pull here
C. 
5 Strict Muscle ups
200m Run 
4 Strict Muscle Ups
200m Run 
3 Strict Muscle Ups
200m Run 
2 Strict Muscle Ups
200m Run 
1 Strict Muscle Up
200m Run 
3 Muscle Ups
200m Run 
5 Muscle Ups
200m Run
7 Muscle Ups
200m Run
9 Muscle Ups
200m run

***For Females not pefrorming Strict MU's at higher reps
Perform Muscle Ups for the first one and C2B on the 2nd round of muscle ups climbing back up. Different rep scheme ; per athletes performing together for the competitiveness of it.  Ex: 5-10-15-20
****Those without muscle ups; sub in rep schemes of Strict Pullups / Ring Dips / C2B / Ring dips etc 

Rowing Work: another time of day is possible 
500m x 8 @:20 slower than your max 500m Row (approx); rest :2:30 between

Assistance Work: 
A. DB Side Flies; working delta and upper back; 5 sets of 10-15 reps; ascending in weight
B. DB SA Rows 4-5 sets of 8-10 reps here, focus on proper scap movement
C. 3x20 Weighted GHD Back Extensions or Reverse Hyper work for those who have 

Thursday, 060514

Update to Template: Phase 1

A. SqT Snatch + 1 OHS - EMOM x 10 min X 2 reps @70-75%
B. Front Squat - 10RM for the day + 1x10@90%
C. Bench Press - 5RM + 1x5@90
D1. Weighted Pullups - find 3RM 
D2. max L-Sit hold (pbars), superset with the heavy sets on Pullups. Min of 5 sets with these 

2nd: 
A. EMOM x 7
20 Double Unders + 5/3 Muscle Ups
B. AMRAP 10@85% sustainable pace each round
10 C2B pullups *WORK THE butterfly technique here, smooth and efficient; if you have it
10 burpee touch’s 
10 Cal AB
C. Row 
:30 on HARD
:30 on Easy 
x 10-15 min

Saturday, 051714

Shiloh making the CF Maintsite Page!

A. top of every 3 minutes, run 400m @AE ; x 8 rds
B. OHS - build to 5 rep at 33X1 Tempo 
C. EMOM x 18
Odd: 3-5 Muscle Ups 
Even: :30 sprint on AD
D. 5 rds - climbing weight each round *weights below 
5 Hang Power Cleans
5 Front Squat 
5 Shoulder to Overhead 
(135/93-155/103-165/113-175/118-185/123)
E. :20 HS hold x 8; rest accordingly 

Tuesday, 050614

am: 
A. Power Snatch; 5RM; not TnG
B. Snatch Grip Deadlift : 10RM 
C. Weighted Pullups : 5x5; ascendeing 
D. 400m Run x 4; rest 1 min in between; AE here  
E. DB Row 4-6 reps each side; rest :30 x 4-5 sets each arm

pm: 
A. 
1k Row 
10 Rope Climbs 
500m Row 
20 Muscle Ups
250 Row 
30 C2B Pullups

Monday, 040714

tis the season!

am: 
A. 
200-400-800-400-200 Runs; resting 1 min between each - sustainable pace
B. Push Press - 10 RM
C. 95% of B for 1x10
D. 90% of B for 1x10

E. Recovery Aerobic work if time 
pm: 
A. Back SqT - 10RM
B. 95% of A for 1x10
C. 90% of A for 1x10
D. Bench Press - 10RM + 95% & 90% for 1x10
E. EMOM x 20
odd: Muscle Ups (specific to athlete for rep scheme)
even: DB Split Squats (weight and reps specific to athlete) *possible step up for some

Friday, 101113

TEAM Support

am:

:30 on @90

:30 on @60

x10 on Row

into, 

:30 on @90

:30 on @60

x 10 on AD

+ 

20 TGU - light, speed, stability focus 

pm:

A. 
5k Row @80%
B. 
20 Muscle Ups AFAP
C. 
3 min AD Test
D. RECOVERY Row - 10 min flush

E. Eat, recover for tomorrows Team Training

Monday, 092313

Livefreeyouth.org - coming soon!

A. 5RM TnG SqT Clean (Those attending Milford Garage Games; time these)
B. Front Squat - 1RM Single @33X1
C. 
10.8.6.4.2
Thrusters (135/93)
8.6.4.2.1
Muscle Ups
C. Accumulate 3 min of L-Sit Work
D. Recovery / Cool Down

Monday, 09162013

Nothing is keeping Lindsey from her 2nd Regionals appearance goal; not even her wedding day!

A. Complex: 4 TnG Squat Cleans + 2 Front Squats - build to max on this in 15 min
B. 
Buy In: 10 Muscle Ups
then, 
4 rds
10 Front Rack Lunges (155/108)
10 C2B Pullups
into, 
50 Cal AD

Wed, 04102013

A. Skill: Muscle Up Work - Rings / Bar
*use # if the MU is not an issue + DB Snatch Practice. Get comfortable with the movement - 10 min

B. L Sit Holds - accumulate 1 min from rig, 1 min on Pbars, 1 min with 1 more variation ; ie: floor, rings, change grip etc
C. HS Walk Practice - 5 min

D. AMRAP 5 - Thrusters
95/63 x12
135/93 x12
165/108x12
195/123 x12
Etc

Rest 5

5 min To establish 1RM Thruster at this Point

E. EMOM: x 20
Odd: Pistols x 8-12
Even: C2B 6-8

F. Recovery Row - 7 min at 2:10/2:20 Pace