Friday 121214

Strive for perfection!

am

A. Snatch + Hang Snatch + OHS 

Every :90 x 10-12 sets climbing in weight- start at 70% ish. Feel it out and climb accordingly. Max isn't focus , speed is 

B. Power Clean + push Jerk eMOM x 2 reps x 8 min at 65% of clean and jerk max 

C. Front SqT - 3RM @30X0 

pm

A. 

100 double unders 

10 muscle ups 

10 thrusters 185/123

1k row 

10 thrusters 

10 muscle ups 

100 double Unders 

B. 4 rds - NFT

15 band scap squeezes

8-10 DB tricep oh extensions (heavy side)

16 alt DB hammer curls 

10 GHD #'d back ext

One Session: 

A. Weightlifting emoms

B. Workout 

C. Accessory if time 

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

Wed, 081314

Thank you to everyone who came our for the athlete camp. Had an amazing weekend!

am: 
A. Snatch + Hang Snatch + Ohs x 2-3 reps; 3-5 working sets at higher % here. Don’t overdue it
B. Bench Press - (narrow grip) - hit 4RM in 15 minutes + 2x4 @90%
C. Heavy Row (athletes choice) 4 sets of 5-7 reps 
*bent over barbell 
*landmine 
*grip variations

pm: 
A. @ High Effort Aerobic Pace
300 Double Unders 
2k Row 
1 Mile Run 
  
rest accordingly; recover 

B. 
75’  Sled Push (heavy); ascending in weight x 5 high effort attempts (weight wise)
C. 10-15 min @50-60% on bike to flush legs 
D. TGU - 5 reps each arm at HEAVY KB

Monday, 060914

1 or 2 sesions; athlete specific 

A. Snatch Pull + Hang Snatch + Snatch + OHS; build to max in 15 min 
B. Clean Pull + Hang Clean + Clean + Jerk; build to max in 15 min 
***Variations of A&B should be SqT variations for those able to. Always SqT weightlifting movements unless otherwise noted. 
C. Back SqT -  build to 1RM here - will be using this # in future weeks 
D. Back SqT - drop sets. at Tempo of 30X0; few sets of 5 here, then few sets of 3 
*3 seconds down, 0 in the hole, explode up and 0 second pause at top. Open hips and instantly close them descending for the next 3 count.   Go through these sets fairly quickly, shorter rest. 
E. 
20 Power Cleans (135/93) 
10 Strict HSPU
15 Power Cleans (185/123)
15 Strict HSPU
10 Power Cleans (225/133)
20 Strict HSPU
F. 20 TGU - focused on position; stability ; alt between arms

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

Monday, 060214

Congrats to Brooks on his 9th place finish in the North East Regionals !

A. Back SqT - w/ resistance; chains or bands @41X1; build to 3RM 
*note resistance type and set up
B. Snatch Balance + Snatch + OHS; build to max 
C. 20-15-10-5
Strict HSPU (deficit for those can (minor), or to standard height)
with 400m in between . so 20/400/15/400/10/400/5 DONE
D. 20 TGU, lighter weight here, focusing on stability and positioning 

Tuesday, 052714

A. Snatch - 3 position : Hip + Below Knee + Floor (Not TnG, reset hips); build to max 
B. OH Walking Lunge - max weight for 18 steps  (alternating legs)
C. MAP
amrap 10 @80%
250m Row 
200m Run 
15 box Jump overs 
rest 4
amrap 8 @85%
5 TnG Power Cleans (185/123)
3 Shoulder to Overhead ^
10 cal AD
rest 3 
amrap 6 @90%
20 Double Unders
10 T2B
10m HS Walk

Thursday, 052214

Chase Smith 

1st: 
A. Hang Power Snatch + TnG Power Snatch + Hang SqT Snatch + TnG SqT Snatch + OHS; build 
B. Power Clean + Split Jerk x 2 - EMOM x 6 @ 70%
C. Bench Press - 5RM + 1x5@90%
D. 10 min Recovery Row 

2nd: 
A1. Weighted Pullup - Heavy Double x 5 sets; ascending - rest none
A2. 7 Strict Pushups x 5 , 2 sec pause at bottom (stay tight); rest 2:30-3 min
B. EMOM x 12 
Odd: 12 calorie Row 
Even: 10 lateral burpees over rower 
C. 5 rds @80%
10/7 C2B Pullups
20 Double Unders   
D. 3RM TGU - each arm 

Monday, 09092013

New England Affiliates League - First season kicks off Nov 3rd. check FB For details

Skill session following WU:
A. HS Walks
B. Double Unders
C. KB Snatch
then, 
A. Front Squat - 5 x 3 across @ 80-85%
B. Snatch Complex: Power Snatch + SqT Snatch + Overhead Squat
C. 
15-12-9
Sqt Clean 135/93
C2B
+
Session B: Either AM of PM A. Row :20 on :20 off x 20 intervals 

Monday, 081913

athletes working with Dylan at CFF

A. Snatch DL + Snatch + Ohs x 2 - work to single in 15 min

B. Back Squat Week 5 Day 1

1x8 @65

1x6 @75

1x4 @85

1x4 @90

C.

1.3.5.3.1

Thrusters (185/113)

Muscle Ups 

^ goal is heavy, but unbroken thrusters, adjust weight accordingly. 

+

3 rds

20 Cal Row 

10 Row Lateral Burpees

2 session be best today for those able. 

Thurs - SqT Cycle + Map Training

A. Back Squat week 4 day 2

1x8 @65

1x8 @70

1x8 @75

1x8 @80

B. Snatch Grip DL + Snatch + OHS  : Complex

C. MAP Training - @ 80-85%

AMRAP 10

4 Burpee Touch's

8/6 C2B Pullups

200m Run

rest 5 

AMRAP 10

25 Double Unders

12 Pistols

6 TnG Power Cleans (135/93)

Friday, 080913

Kellie with Jon North

A. Snatch High Pull + Snatch - Single on Complex 

B. Split Jerk - 5x2 @80-85%

C. 

75 Pull-ups

100 WallBalls

75 GHD Sit-ups

100 Double Unders 

Friday, 07052013

Partner Walks

A. Snatch - 3 rep Positional TnG - Floor + below knee + floor.  (Power or squat- whatever allows more #)

B. Back Squat 7x5 @90%

C. 

800m Run

25 Front Squats (floor) 

100 Double Unders

400m Run

25 Deadlifts 

100 Double Unders

200m Run

25 Power Cleans 

100 Double Unders 

 

***185/123

**** Should be difficult, but smaller athletes can scale this a bit.