Monday, 112414

Rachel 

am:

A. EMOM x 24 - sustainable throughout; get heart rate going

1. 15 cal Row 

2. 10 Cal AB

3. 5 Strict HSPU (tough 5, so use deficit or # to create this)

4. rest 

B. Back SqT -  80% x 1 x 3 sets 

C. Reverse Hyper - 3 x 15 @25% of Back SqT 1RM 

pm: 

A. Back SqT - 3RM + 2x3@90%

B. AFAP

40 KB SqT Clean Thrusters (35’s/26’s)

50 Cal Row 

20 KB SqT Clean Thrusters (53’s/35’s)

30 Cal AB

10 KB sqT Clean Thrusters (70’s/53’s) 

20 MUs 

C. 7 min recovery row @Z1

D. 5rds NFT

10-12 Plate Trip Ext

15 Band Scap Squeezes

:20-:30 L -Sit hold

One Session:

A. Back SqT - 3RM + 2x3@90%

B. Comp WOD

C. Reverse Hyper Work

D. 5rds Assistance Work 

Monday, 110314

***ADD ON WARMUP This Week 

2k Row 

25 OHS (barbell)

25 GHD Situps

2 Legless Rope Climbs 

5 free standing hspu 

MONDAY

*those doing ECC WOD

am: 

A. 500m Row x 4-5 @85-90%; rest 3 min between

*wake up body here 

B. Low Hang Snatch up to smooth 3 rep 

C. movement prep for this afternoon

pm: 

ECC

+ 

SqT Cycle Below.

***also those hitting ECC today, be smart with your training next few days. ECC WOD will programmed on Friday this week 

**Those not doing ECC

am: 

A. 20 min clock 

10 min AB

:30 hard (should have good gauge from prior weeks as to what to hold with this)

:30 on easy 

5 min SqT Clean + Split Jerk Singles; every :30 perform Rep  starting at 60-65%

*climb intelligently, speed / technique focus, not climbing to a max 

5 min clock til 20 min mark 

500m Row @90+% effort 

25 GHD Situps

amrap KB Snatch’s alt arms (70/53)

B. 10 x 5 UB ; strict HSPU, AFAP ; have to come off wall after each set of 5 

C. Back SqT - 85% x 1 x 3 sets

pm: 

A. Back SqT - up to 3RM 

*SqT with Bands up to set before you go for 3RM, light bands for all. 

+ 1x3 @95% + 1x3 @90%

B. 

1k Row 

3 rds  of, 

10 Front SqTs 

8 Hang Cleans 

6 Shoulder to overhead 

then, 

10 Muscle Ups

C. Weighted Plank Holds 4 x 1 min holds; ascending in weight 

*proper flexion position is key here

Big Dawgs 185/123

Ninjas 155/108

If one session; just PM

*cyclcal work add in this week

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

Monday, 092914

The 

Comp Training every Sat at CFF. 10a we kick off!

am

A. 3 Position Snatch; above knee, below knee, floor 

*floor doesnt' have to be TnG; can reset hips; athletes choice but note this for your future scoring. 

B. 10 min of Jerk Technique Work (athlete specific)

C. Back SqT 

1x8 @65

1x8 @70

1x6 @80

1x6 @85

D. Front SqT Cycle

1x5 @60

1x5  @70

1x5 @75

1x5 @80

pm

A. Strict Press - 3RM in 10 min + 1x3@90% following

B. Push Press - 3RM in 10 min + 1x3@90% following

C. 5 rds AFAP

25 Wall Balls 

20  Pullups

15 GHD Situps

10 TnG SqT Cleans (135/93)

rest 3 min between rds 

*unbroken is goal all way through. 

One Session: 

A. Strict Press

B. SqT Cycle(s)

C. WOD

*Make up snatch work this whenever you can. Make sure not to be missing weightlifting volume to much 

Monday, 092214

AM: 

A. :25 HS hold x 8; rest :45 between; focus on hands narrow, middle finger forward, head through and hollow position. Press through floor with everything you have eacn :25 hold

B. Back SqT

 1*10 60%

1*8 65%

1*6 70%

1*6 75%

1*6 80%

C. Front Sqt 

 1*5 60%

1*5 70%

1*5 75%

1*5 75%

D. TGU x 20 reps; alternating arms - light, stability and positional focus

E. Scap Work

PM: 

A. 10 min aerobic Weakness Piece; if Running is your thing, run, cyclical here. Rowing, Row! bike, etc

B. Weighted Pullups; 5-5-5-5-5 across; pick a weight here, not max, but 90+% - will build on this

C. amrap 2 - power cleans 155/108; rest 4 min , amrap 2 PC @ 185/123, rest 4 min amrap 2 power cleans 22/133-148 *woman specific here, rest 4 min , amrap 2 PC 255-275/153-173 ***Scale ladder according to athlete. These should be heavy, but efficiency focus as well. Think singles, back on bar etc. If back becomes issue, bow out.. We will build on these sorts of workouts. 

D. accumulate 5 min of weighted plank holds ; ascending 

ONE SESSION:

A. Sqts from Above 

B. Weighted Pullups 5-5-5

C. AMRAP's from above 

D. scap / core work if time 

Friday, 091914

Our friends at Black Pearl rocking some CFF gear !

A. Push Press - 3RM in 10 min + 1x3@90%

B. Snatch Grip 3 positional pause Pull x 2 reps  x 4-5 sets @100+%

C. EMOM x 21     1. 5-7 strict hspu   2. 50 double unders (ub being point to this)  3. 15 T2B

D. Back SqT     

 1*10        60% 

1*8        65% 

1*6        70% 

1*6        75% 

1*6        80%

E. Front SqT      

1*5        60% 

1*5        70% 

1*5        75% 

1*5        75%

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