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 

Thursday, 071714

Tasia, getting ready to take the Northeast by storm in 0 -15

am:
A. Snatch EMOM  x 10 min x 2 reps @ 70-75% - not Tng 
B. Bench Press - 10 x 3 - emom 50% + Chains - Speed 
C. EMOM x 10 - strict HSPU (deficit + weighted where possible) 2-4 reps
D. 3k Row @2:00/2:10 Pace  - low stroke count

pm:
A. @110%
:30 wall balls (30/20)
:30 power Cleans (115/83)
:30 no push burpee box jump (20), no ext required 
:30 AB sprint 
rest 6 min x 3
B. DB SA Row 8-10 rep x 4 sets each side 
C. 10 min of Scap Work
D. 20+ of mobility & recovery 

Thursday, 061214

Watch this

A. EMOM x 16
Odd: 4 / 3 Muscle Ups *perfect position here. If need to lower number, fine, but think LONG, back and front and through. 
Even: 2 TnG Power Snatch’s ; ascending , starting at 70%. Don’t go above 75%. Complete pulls, speed, footwork, finish strong
B. Split Jerk - 10 min of work. hit some triples, double and singles. Max isn’t important today, SPEED is 
C. Bench Press - build to 3 rep max @31X1
D. 3x10 - speed sets with chains; weight relative to A and the athlete. SPEED is key 
E. KB / DB SA Row; LONG PULLs here. 4 sets of 8-10 heavy reps each arm; rest :30 between 

2; 
A. 500m Row x 6; rest 3 min minutes ; men :20 seconds slower than your max 500m Row. Woman :16-:18 slower than your max 500m Row
Building weekly on this and throughout the year. Mark your splits down on your blogs/books and keep track of your progress with aerobic work. This is very important 
B. Weighted Pullups (semi supinated if you have option) 5x5; ascending; rest 2 min 
C. 4 rds 
10 burpees
15 T2B 
18 OH Walking lunges  BB - 95/63
10 no push burpee box jump overs (20)
15 cal AB/AD
rest 1/1 between rounds  

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

Friday, 051614

A. PC - build to 1RM
rest 5 minutes
B. 8 min AMRAP at 90% of A
C. 300m Power Sprints 
x 10 on Rower; rest 5/1
* Power here, maintain high AE %
D. 5 rds 
15 GHD Situps
20 Band Scap Squeezes 
3 TGU each arm (light)*speed stability focus

Tuesday, 042214

coming soon. . . 

A. Snatch - from hip - 5RM + 90% for 2x5 drop set
B. Snatch Grip Deadlift - 10RM + 95% & 90% for 1 x 10
C. RDL  - 10RM
D. EMOM x 14
Odd: 8-10 C2B Pullups
Even: 4 TnG Power Cleans into 3 Jerks *choose weight, can climb etc. Heavy but smooth and consistent
E. Power Sprints 
300-500m Row Sprints; athlete specific. Rest 3-5x; develop power here. ASK

Tuesday, 041514

A. Snatch - from hip - 5RM + 90% for 2x5 drop set
B. Snatch Grip Deadlift - 10RM + 95% & 90% for 1 x 10
C. RDL  - 10RM
D. EMOM x 20
Odd: 8-10 C2B Pullups
Even: 3 TnG Power Cleans into 2-3 Jerks *choose weight, can climb etc. Heavy but smooth and consistent
E. Row 300m x 10; rest 1 min between @85-90%

Friday, 102513

am: 
A. Snatch - Power or Squat - simply move the most weight in this ladder. 
EMOM , starting at 115/83, climbing by #10 EMOM til failure
B. Complex: Snatch Deadlift + Hang SqT Snatch + TnG Snatch
C. 500m Row  x 5; rest 1 min between ; go 90-93% out of gate; see how well you can sustain. GO THERE!

pm: 
A.
2 rds, 
10 Bar Muscle Ups
20 Cleans 225/133

rest 5 min

3 rds
10 Hang SqT Snatch 135/93
400m Run
B. OH Stability Work 5-10 min

Tuesday, 08062013

It's easy to lose track of the beginnings, during the chaos of the current.  - BP

A. Hang Power Clean + Push Jerk - Heavy Single

B. Deficit Clean Pulls 4x3 @110-115% - all

C.  MAP Training 80-85% overall 

AMRAP 10

200m Run @85-90%

5 Burpee Touch's

10 C2B

Rest 5

AMRAP 10

Run 200m @85-90%

5 HSPU (strict as long as possible)

10 Box Jumps (30/24 - step down

Rest 5

AMRAP 5

6 T2B

30 Double Unders

D. DB SA Row 4 x 6-8 reps each side; rest :30 between arms 

E. TGU - 15 reps HEAVY

Tuesday, 07302013

The Elf is back on her rings. With big goals ahead

A. Split Jerk - 12 min of Doubles - working speed 

B. 12 min to establish - 2 rep TnG Deadlift 

C. Weighted Pull-ups 7x2 - ascending - strict - no kip what-so-ever. 

D. AMRAP 15 - Ladder

3.6.9.12.15 etc

Deadlifts @275/185

C2B Pull-ups

Box Jumps (30/24)

E. 20 TGU - alternating arms  - NFT

Saturday, 06292013

Kell is ready now

A. Back Squat 10x3 @90%

B. Row x 24min 

1 min On @Z3 

:30 on @ Z1

Sat, 06222013

One BIG Family; all kicking ass at CFF

A. Back Squat 10x3 @85% 

^ this will end week 1 of our cycle. 

B. Row x 30 min 

:30 On @Z3 -85-90%

:30 On @Z1