Thursday, 071014

am: 

A. Split Jerk - 3.2.1.3.2.1.3.2.1- Wave; climbing to max 

B. 

15/12 Muscle Ups

150 Double Unders

20 SqT Cleans (225/143)

150 Double Unders

15/12 Muscle Ups

pm: 

A. BS Cycle week 4 day 2 

1x8@65

1x8 @70

1x8 @75

1x8 @80

B. @80%

10 pbar HSPU

30 Cal AB

8 pbar hspu

25 cal ab

6 pbar hspu

20 cal ab

4 pbar hspu

15 cal ab

2 pbar hspu

10 cal bike

1 pbar hspu

5 cal ab 

**Scale height of pbar. Full height will be to one abmat, from normal heigh pbars 

Thursday, 062514

1st session: 
A. Back SqT Cycle
1x10@60
1x8 @70
1x8 @75
1x8 @80
B. Split Jerk - Work up to heavy Triple
C1. DB Strict Press - in lunge position, single arm. Heavy 5-10 reps x 4 sets each side; no rest between arms, then no rest before C2. 
C2. Weighted GHD Situps 15-20 reps x 4 sets 
D. recovery Row 

2nd session: 
A. MAP Training; AE’s here
amrap 10 (#’d vest for those who can)
15 Cal AB
10 Box Jumps (24/20) step down 
5 Strict HSPU
rest 4
amrap 10
10 KB Power cleans (53/35) each hand
20 Double Unders
3 Power Snatch *think heavy singles for weight here, but back on the bar
rest 4 min 
:30 on HARD
:30 on easy 
x 10 min on rower 

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, 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 

Wed, 021814

am:

amrap 10@85

300m Row

20 Double Unders

10 Box Jumps (24/20)

rest 4

amrap 10@90

6 cal AB

9 Thrusters (115/83)

12 Pullups (c2B for those who can rep these)

rest 4

10 min on AB @80%

+

Light TGU Work & DB Row 

pm:

A. Front Squat - build to 2RM

B. Split Jerk - build to 2RM

Thursday, 09052013

GameFace

A. Sqt Clean - 1RM
B. Split Jerk - 1RM
C.  "Christine"

Thursday, 082913

Ninja

A. Strict Press 3x5, rest 2 min
+ 
Push Jerk 3x3 rest 2 min
+ 
Split Jerk 3x1, rest 2 min
B. Back Squat Cycle Week 6 Day 2
1x4 @75
1x4 @80
1x4 @80
1x4 @80
C. 
800m Run
50 Wall Balls
2k Row
50 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 

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

Thursday, 07183013

#PBP Client Lynn C- placing 1st in this past weekends comp

A. 12 min to Hit heavy single - Split Jerk

B. EMOM x 8 - OHS x 3 @65%

C. AMRAP 8

Row 500m - buy in

Then, 

6 Power Clean (115/83)

6 Bar Lateral Burpees 

Friday, 06072013

<object width="640" height="480"><param name="movie" value="http://www.youtube.com/v/XSD3D52_SmQ?version=3&amp;hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/XSD3D52_SmQ?version=3&amp;hl=en_US" type="application/x-shockwave-flash" width="640" height="480" allowscriptaccess="always" allowfullscreen="true"></embed></object>

Kellies 193# Front Squat Triple - Bodyweight of 125lbs...She is ready for her meet this upcoming weekend!

A. 1RM SqT Clean

B. 1RM Split Jerk

C. 5 rds AFAP

9 Burpees

12 Power Cleans (95/65)

15 Wall Balls (20/14) - 10' Target