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 

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 

Wed, 082714

Only a few spots left (Teams of 3 Same Gender); get in while you can! 

am:

A. Deadlift - sumo or conventional; do the opposite of how you prefer today. 3RM tnG Reps  + 1x3 @90% + 1x3 @80%

B. 30 min on Bike @ Z1-Z2 spurts 

C. 15 min of Gymnastics Skill Work (athletes choice)  

ex: free standing HSPU, pistols, muscle up transitions, HS Walk etc…higher skill the better, low volume low intensity . have some fun 

pm:

A. MAP TRAINING

amrap 10 @80

10 box jump overs (24/20)

10 T2B

10 S to oh (115/83)

rest 4 min 

amrap 10@ 80

row 250m 

20/15 cal AB

5/4 Muscle Ups 

rest 4 min 

 10 min  on AD/AB

:30 on hard

:30 on easy