Monday, 122914

Amy @2014 American Open. 

93kg in the 53kg weight class 

am

A. EMOM x 12

odd: 15/12 Cal Row 

even: 15 burpees over the erg  

B. EMOM x 6 

5 TnG Power Snatch’s @65% 

pm

A. 3 TnG Thrusters (rack) climb to max in 15 or so minutes 

*tng implying no resting through the movement. Don’t sit in front rack position, re grip and rest etc. Keep motion as you would with reps at 95 in a wormout. Strength , yes, but efficiency also huge focus here 

B. 10-8-6-4-2

Thrusters 155/108

Bar Muscle Ups 

C. 5 rds 

:20 L-Sit hold 

12-15 banded Scap squeezes 

10 reverse hyper @35% of your 1RM BackSqT *sub good mornings 

10 double DB rows (seated)

Tuesday, 102213

Dec 7th - American Opens - it's coming!

A. Thruster - 1RM for day

B. Front Squat - EMOM climb by 10-20#, starting at 185/123 - approaching max, can take smaller jumps
C. AFAP
 10.8.6.4.2 Thrusters 135/93
 2.4.6.8.10 Muscle Ups (females. 2.4.5.6.7)

am or pm session - depending on athlete 
A. 
:30 on @90
:30 on @60
x 10 min on AD
Run 1 mile @80%
rest 5 min
:30 on @90
:30 on @60
x 10 min on Row

Friday, 04262013

Session 1
A. One Running Clock
40 min
1. 10 min to est 1RM Snatch
2. 10 min to est 1RM BS for day
3. 10 min to est 1RM Thruster for day (from floor) *once start decent to Thruster, feet CANNOT move.
4. 10 min to eat 1RM Front Squat

Rest

B. Front Rack barbell walk. Max distance x 2 (405/315)
C. Farmers Carries - 100m Intervals

Session 2:

D. AMRAP 10
5 T2B
10 Burpee Slam Balls (50/30)
15 Box Jumps (24/20) - step down

E. Row Intervals
:20 On :20 Off
85-90% x 15-20 Intervals

***Girls make sure to practice the sports specific and throws.
**** some individual Skill stuff can be added today, but in low volume.