Tuesday, 081914

Tasia & Jon are preparing for Granite Games in less than 30 days!

add In today: am or pm; a separate session if you have time 
Endurance Training: 
1 min of rowing :30 rest 
2 min of rowing, 1 min rest 
3 min of rowing, 1:30 rest 
4 min of rowing, 2 min rest
5 min of rowing, 2:30 rest 
500m max effort row 
*scores two separate  , max meters on minutes + best time on 500m

A. Blocks: Snatch - Power - @knee - 5 x 2 @85-89% 3x1@90-93%
B. Bounding Work; fwd Momentum x 2-3 reps per course 
C1. Deadlift @60-62% x 10-12 reps  x 3 sets ; rest :15
C2. strict HSPU x max reps x 3 sets ; rest 1 min 
D. “annie” 
E. DB SA Row - 5-7 reps x 4 sets each side; rest :30 between arms

Monday, 061614

Congrats to Austin at CFF on his 6:31.4 2k Row PR. 

A. Snatch (full): 1@75% 1@80% 1@85% 1@78% 1@83% 1@88% 1@81% 1@86% 1@90% 
B. Hang Clean x 2 + Jerk x 2; build in complex 
C. Back Squat - Week 1 Day 1 
1x10 @60
1x8 @70
1x6 @75
1x4 @80
D. Strict HSPU - weighted - Max Sets x 4; rest 3 min between (target is 6-8 reps; use appropriate weight or BW if need be to hit the rep scheme) 
E. EMOM x 20
Odd: 12/10 Cal Assault Bike
Even: 10 Wall Balls (30/20 to 10’)
F. TGU Work - 5 min of stability work ; light and focused 

Thursday, 052914

Good luck to the Mighty Munchkins this weekend at Regionals! 

A. Snatch + OHS x 3 reps: build to max here
B. every :90 perform a C & J, climbing til max ; starting at 155/103; climbing by 20# then 10# as you approach heavy stuff (per athlete)
C1. Strict HSPU x 3-5 reps x 7 sets; rest 2 min
C2. Strict Pullups x 3-5 reps x 7 sets; rest 2 min
D. 
3 min 
amrap sat clean thrusters 155/103
rest 3 
3 min 
max double unders
rest 3 
3 min 
max muscle ups 
*scale to 3 c2b / 3 ring dips, amrap if can't do MU
rest 3 
3 min 
max burpee touch's 

Monday, 051214

For those interested in weekly layout for this Phase 

1-2 Sessions 
A. Snatch - 1.1.1 cluster ; build to max - rest :10 between reps 
B. Clean + Hang Clean + Jerk ; build to max 
C. Back SqT - 3.3.3 cluster ; rest :10 between reps; build to max 
D1. Strict HSPU 5-5-5-5; (deficit / weight - athlete specific); rest none
D2. Banded Shoulder Distraction :30 each side; rest 3 minutes 
E. EMOM x 10
odd: 12 calories on rower 
even: 15 of Wall Balls
F. 20 TGU - lighter side; focus on stability and positions 

*Snatch / Clean: these SHOULD be Squat versions of the movements. If, that is enormous weakness and the POWER version moves more weight, today is the day to do that. Now, that means the focus and priority needs to be on getting under barbells and improving on that. Late in week when we hit % work, you MUST SqT these if this is general issue for you. Beginning of the year....use this to improve your game and build! 

Thurs, 06062013

Lynn w/ Bodyweight Snatch

A. 1x AMRAP, Strict HSPU

Rest 10

B. 1x AMRAP, Pull-ups 

Rest 5-10

C. AFAP

1 Mile Trail Run

50 KB Swings (70/53)

400m Run