Tuesday, 112514

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***Recent Affiliates Gathering meeting; I was made aware of many who follow the blog from affiliates i was unaware of. Reminder, we have a Facebook Group for all those following comp Phase Programming. Please Search and we will add you!

A. Power Snatch Ladder ; EMOM x 14 x 1 rep; starting at approx 70%; climbing accordingly

B. Power Clean + Push Jerk + Split Jerk; every :90 x 10-12 sets; building , starting at 70% of 1RM clean and jerk 

**For A & B; think volume, speed, footwork

C. Clean Deadlift to below knee 2 sec pause + Clean Pull + below knee clean pull; build to 103% for 5 singles with this format 

D. 530m Row x 6; rest 2 min @:1 faster than prior 500m Splits (prior weeks)

E. DB SA Row 7-10 reps x 5 sets each arm 

Tuesday, 110414

A. Snatch Deficit Pull 3x3 @103-105% 

B. Good Morning 3x8 *working sets 

C. EMOM x 20

Odd: 2 Leg less rope climbs to 14-15'

Even: 200m Weighted Run  (athlete choose object)

*trying to push one another, athletes within same gym choose same objects 

D. 20 min row 

:25 on Hard 

:35 on easy 

G. DB SA Row 5-7 reps , slow pause at top of pull x 4 sets each arm here 

Monday, 102014

am:
A. 500m Row Repeats; x 5; rest 2:15 between - sustainable pace is goal here, building on prior weeks. 
B. Back SqT 
1x6 @70
1x6 @80
1x3 @90
1x2 @95
C. Front SqT
1x5 @65
1x4 @75
1x4 @80
1x4@80

pm:
A. 3 Positional Snatch (starting above knee, then below knee, then floor *not tnG from floor, reset hips); build to max in 12-15 min 
B. 10 min to establish 5RM TnG Snatch (power or SqT)
C. 
10 TnG Clean & Jerks (135/93)
10 Cal AB
10 bar facing burpees 
10 hspu 
10 T2B
rest 2/1 x 4; shoot for sustainable high % output; throughout
D. Scap Work and Positional OH Mobility / Stretch

One Session: 
A. 3 positional Snatch 
B. SqT - Back & Front 
C. WOD

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, 092514

Juan

A. Back SqT Cycle

1*10 60%

1*8 70%

1*8 75%

1*8 80%

B. Front SqT

1*5 60%

1*5 65%

1*5 70%

1*5 70%

C.

EMOM x 15 - 

1. 5-7 muscle ups 

2. 2x fwd bounding (3 jumps) ascending in height 

3. 10 cal sprint on bike

D. Row Cyclical : 500m x 7; rest 2:30 between ***build on prior for those consistent with cyclical work. Those new, goal is consistency here throughout and building on these splits. Athlete specific here ..high aerobic efforts

Tuesday, 071514

Am:
A. 10x400m row  ; rest 1:30 - sustainability 
B. clean & Jerk - triple to double from low blocks - power clean + push jerk 
C. 35 strict pull-ups AFAP
D. Bounding Work - athletes choice 
E. Shoulder Work - tgu + scap work

Pm:
A. Clean & Jerk - heavy single
B. Clean & jerk - triples at 70% x 2 sets
C. 
10.8.6.4.2
Thrusters 135/93
Bar muscle ups 
D. 20-30 on AB/AD; intervals hard easy but think recovery 

Thursday, 070314

A. back squat

60-65-70-75 

1x10 @60

1x10 @65

1x8 @70

1x8 @75

B. Clean + Hang Clean x 2 + Front Squat + Jerk ; build 

C. 350m Row x 7; @:16 slower than max 500; rest 2 min

D. 4 rds ; scale appropriately; think UB Sets through

10 Strict HSPU

10/7 Muscle Ups (UB here is more important than more reps) If the number is to low, switch to c2b for the pull here)

20 KB Swings (70)

200m Row

rest 4 min between

E. 20 min of Team type activity. Can be individual focus, but get together and have some fun. Make an obstacle course, make a race. SOMETHING! 

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

Friday, 07122013

#freenation

A. Back Squat - 1RM - day 2 attempt 

B. 5 min - HS Walk Practice 

C. Pull-ups 6x3 - across

D. Row - Cyclical

:20 on :20 off x 30 intervals - @80% ***sustainability 

Tuesday, 05282013

A. 500m Row, 1:30.  Repeat 2 more times. 3 total, resting 1:30 between. 

^sustainability being the main goal here 

Rest 15 min, 

B. AMRAP 5

Run 800m, then Burpee Touches 

C. Recovery Row + mobility