Friday, 121914

Tasia 

am:

A. Snatch: High Hang 3RM (hip); build in 15 min 

B. Snatch Balance + OHS x 2 @max snatch; every 2 min complete 1 rep in this complex X 5 sets  (this is the goal. If your snatch balance doesn't like up with these be smart)

C. 500m Rows @80% effort, less than normal splits prior weeks x 4-5; rest 3 min between 

pm: 

A. Snatch Wave 3.2.1 format; first triple starting at 70%...climb with goal of heavy singles in mind for the wave. Be smart and learn how to wave properly for YOU. 

B. Running Clock 

0-5 min complete 

21-15-9 “Diane"

Deadlifts 225/153

HSPU

rest 5 min 

@10-15 min 

21-15-9 “Fran"

Thrusters 

pullups 

@ 20 min mark 

2k Row AFAP 

C.  Scap / Shoulder ; Recovery / Pull variations 

Monday, 091514

Proud of these Athletes. Amazing performances at The Granite Games this past weekend!

Am:

 A. Snatch - 12 min on 2.1  wave 

B. Snatch Complex: Hang SqT Snatch + OHS + Hang Snatch; build in 10 min 

C. Back Squat   1x10  60% 1x8 70%

 1*6  75% 1*4  80%

D. Front SqT       1*5        60% 

1*5        70% 

1*5        70% 

1*5        70%

Pm:

A. AFAP

10 Sqt Cleans (225/153), 15/12 muscle ups,  20 KB sqt Cleans (70/53), 15/12 Muscle Ups, 10 Sqt Cleans (225/153) 

B. OH KB Stability Walk :20-:30 sec walks with KB OH (1 arm at a time) x 5 sets each side

***without muscle ups, or this volume. 

1. lower the MU reps if relative to the athlete. 

If to much, for each 15 muscle ups, perform. . . 

15 Strict Pullups

15 Strict Ring Dips

10 burpees

Monday, 090114

Great Team Training this past weekend

1. 
A. Hero WOD
4 rds 
100’ OH Walking Lunge (45/25)
30 Box Jumps (24/20) - step down
20 Wall Balls (24/20)
10 HSPU
B. DB SA Row x 4 sets each side x 8-10 reps 

2.
A. Snatch Wave 3.2.1 ; start @70% for first triple and climb accordingly first ave and continuing on. Try to start each new wave higher than wave prior. 
B. Clean & Jerk; Triple  - climb to 3RM; NOT TnG
C. Front SqT - 1 + 1/4 SqT - climb to heavy double in <15 min 
D. 10-20 min on bike @Z1
E. Scap / Recovery Work 

Monday, 080414

A. Snatch 3.2.1.3.2.1.3.2.1 Wave ; start at 70-75%% on first triple in wave ; ascend in weight through wave; starting wave again at higher % than your first go at that rep scheme in the wave. 
B. Back SqT - Cycle 
1x5 @65
1x5 @70
1x5 @75
1x5@80
C1. OH Walking Lunge; build to 10RM; alt legs , 5 each leg 
C2. 1/2/1 explosive Training *for each set above; rest accordingly 
D. EMOM x 14-20; time dependent 
odd: 1 burpee + 2 strict HSPU x 3 sets (height specific to athletes level)
even: :50 on AB @85% - sustainable power output throughout duration of workout