Monday, 100614

am

A. Snatch to 88% x 5 Singles 

B. Drop to 77% for 3x3

C. Back SqT

1x8 @65

1x8 @70

1x6 @80

1x6@85

D. Front SqT

1x5 @70

1x5@75

1x5@80

1x5@85 

pm:

A. 21-15-9

KB Thrusters (53/35)

Pullups

B. EMOM x 10

odd: :30 HS HOLD

even: 10 Cal AB

C. TGU ; alt arms- 5-7 min of work here, focus on stability and strength through the shoulder 

one session:

A.Snatch + SqTs

B. 21-15-9 WOD

C. Shoulder Recovery 

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, 072514

A. Deficit Snatch High Pull 3x3 @100%
B. SA DB Row 4-6 reps each side x 4 sets; rest :30 between 
C. 
10 min AB @80%
5 min Row @80%
10 min AB 
-:30 on hard  :30 on easy 
+
light TGU work 
+
Scap work 

Friday, 062714

A. Hang Snatch Pull 4x2 @100-105%; focusing on coming back down ; getting shoulders out in front of the bar for the proper position and finishing pull from there each rep
B.AB/AD
:30 on HARD
:30 on easy 
x 14-30 min depending of time per athlete 
C. 5 min of Core Work, low volume; 
D. 20 TGU; lighter weight, positional focus here
E. 10 min upper gymnastics weakness work 

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 

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

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 

Saturday, 052414

Juan-ald 

A. Burpee Bounding Obstacle Course Relays 

B. Snatch; build to 1RM 
C. Hang Clean + Jerk : 1RM
D. Front Squat - 2RM
E. top of every 3 min, run 400m (faster pace than prior)
F. 10-15 of upper gymnastics Weakness Focus
G. 10 min of Light TGU work ; stability focus
H. DB SA Row - HEAVY  sets per side, x 5 each side; rest :30 between arms 

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! 

Tuesday, 012114

am:
5-7 of HS Practice
+
10 min of Core work
+
TGU and DB SA Row - 15-20 min of work here, strength sets

pm:
A.
15 KB SqT Clean (44/26)
15 burpees
15 KB SqT Cleans (53/35)
15 burpees
15 KB SqT Cleans (70/53)
15 burpees

B. 
2k Row 
150 Double Unders
100 Wall Balls

Tuesday, 110513

am: 
A. Snatch Grip Deadlift - 5RM TnG
B. #'d Ring Dips - 5RM
C. 
:30 on HARD
:30 on EASY
x 12 min on AD
+
1 mile cool down run

pm: 
A. 10.8.6.4.2
Power Clean (185)
Bar Lateral Burpees
B. 5 rds - unbroken sets
20 Wall Balls
10 T2B
*rest accordingly to get all unbroken rounds
C. 20 TGU- alternating sides

Tuesday, 102913

A. Power Clean -1rm 
rest 2 min
B. 90% x 30 reps - 8 min cap
C. 1x MAX Wall Balls (20 to 10' target)
* rest accordingly between B & C
D. TGU 20 alternating ARMs
E. DB SA Row's - get in some work here
F. 7 min recovery row @z1

Thursday, 101013

am: 
A.
 1 min on @85-90%
1 min on @60%
x12 min, running
+
20 TGU light work, warming up shoulder for tonight

pm:
A. A. Snatch - single every :90, starting at 135/93; climb by 10# each time
B. "Isabel" 
C1. CG Deadlift 3-3-3-3 @100-110%
C2. DB Strict Press 3-3-3-3 (find heavy weights for these sets, but get all 3 reps each)
D. 7 min Recovery Row @z1

Saturday, 092113

Juan

A. 10RM Front Squat
B. 800m - TT
C. 400m Runs
x 4, resting 1 min between - good pace here, but sustainability is goal 
D. TGU - 3RM (in a row, each arm)
E. 7 min recovery Row

+ 5k Charity for those attending

Tuesday, 091713

Congrats to Lynn on her 14th place finish at the East Coast Championships this past weekend. She was very consistent all weekend and happy with her performances. 

am:
A. run / row 
:30 on @90
:30 on @60
x 14
B. TGU - 20 reps, light, alternating 

pm:
A1. CG Deadlift x 2 rep x 3 sets @75% of DL, no rest
A2. Strict HSPU; pbars max reps x 3 sets; rest 3 min between
B. 3 rds - AFAP
20 Wall Balls (20/14 - to 10' target)
15 T2B
10 Burpees

rest / recover before moving on. . . 

AMRAP 14 @80%
300m Row
200m Run
10 Box Jumps (30) - step down

Tuesday, 082713

Future of CFF

A. Hang Power Clean- set a 3RM
B1. Deadlifts - 5x5 TnG Reps - ascending in weight each round; (HEAVY tng reps is focus)  rest :30
B2. AMRAP Unbroken C2B Pullups, rest 2 min
C. 20 TGU - alternating arms, increase weight as you go evenly and working towards heavy KB TGU's
D. 
3 rds 
750m Row @85-90%
25 GHD Situps
rest 1 min x 3

Friday, 082313

Perfection: notice NO jump and Shrug? after this exact moment, he's under the bar; simple. Also notice where his shoulders are in relation to the bar? HIT THIS POSITION!

A. Power Snatch - 3RM TnG

B. Bench Press - 3-3-3-3 - across @80-85%

C. 

800m Run

25 Power Cleans @85%

400m Run

50 GHD Situps

200m Run

+

20 TGU - alternating @53/35

Tuesday, 081313

TEAM

A. Clean Deadlift 3x3, reset at bottom, keeping hands on bar whole time. @110% of Clean

B. Deadlift (strongest grip) 3x5 , trying to for new 5RM - these are working sets

C. EMOM x 10 -  3 HSPU - proper deficit to treat this as a strength. STRICT preferably

D. AFAP - each rd

250m Row @ ME

10 Burpees

15 KB Swings 70/53

rest 6 minutes x 3

E. TGU - 20 at medium weight, working stability

F. Weakness Training /Recovery as second session or if time. 

Tuesday, 08062013

It's easy to lose track of the beginnings, during the chaos of the current.  - BP

A. Hang Power Clean + Push Jerk - Heavy Single

B. Deficit Clean Pulls 4x3 @110-115% - all

C.  MAP Training 80-85% overall 

AMRAP 10

200m Run @85-90%

5 Burpee Touch's

10 C2B

Rest 5

AMRAP 10

Run 200m @85-90%

5 HSPU (strict as long as possible)

10 Box Jumps (30/24 - step down

Rest 5

AMRAP 5

6 T2B

30 Double Unders

D. DB SA Row 4 x 6-8 reps each side; rest :30 between arms 

E. TGU - 15 reps HEAVY

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