Monday, 120814

 Clean Ladder at CFCV Comp

am:

A. Power Snatch + Hang Power Snatch + OHS + Hang SqT Snatch + TnG SqT Snatch + OHS; build to max here 

B. Back SqT - EMOM x 8  x 1 rep @90-93% of your 1RM BS

C. :45 HARD on bike ; 1:15 easy x 5

pm: CP Grinder (ish)

A. 1 barbell; athlete loads his/hers own weights 

20 OHS (135/93)

10 burpee Muscle Ups

20 Hang Power Cleans (185/123)

10 Burpee Muscle Ups 

20 Clean & Jerks (205/133)

B. DB SA Row - 7-10 reps x 4 sets each side; heavy 

C. Reverse Hyper 4 sets of 15-20 @45-50% of BS

*sub seated Good Mornings 4x8 ascending

Monday, 120114

Welcome Richard Bohlken to the Team  ; 16th Games Finisher in 2014

am:

A. Snatch Balance x 2 + OHS x 2; build here in 12-15 min; Speed and footwork is the focus - weight is NOT

B. AFAP 

120’ Front Rack Walking Lunge (30’ sections) 

30 strict pullups
185/123
165/113
155/103
^options

C. Back SqT 3x3@90% of 3RM

pm: CP (heavy pull)

A. 

20 Power Cleans (155/108)

10 bar facing burpees

15 SqT Cleans (205/133-143)

15 bar facing burpees

10 deadlifts (295/193)

20 bar facing burpees

B. DB SA Row 5-7 reps x 4-5 sets each arm 

C. Reverse Hyper 12-15 reps x 4 sets @25-30% of back squat

One Session:

A. Snatch Balance x 2 + OHS x 2

B. Back SqT

C. PM Session

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