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 

Sat, 060714

Amy

A. Snatch - built to heavy single 
rest 10 min 
B. Snatch - 8 min @90% Test  
C. EMOM x (x) - til max minutes 
70m Row 
5 Thrusters (115/83)
3 bar lateral burpees 
D. EMOM x 14-20
Odd: Weakness 
Even: Weakness 
*summarize based on room for Comp Training at CFF 
E. Lower Back Emphasis - Strength Sets; low volume 

Friday , 05102013

A. 3RM OHS - from floor 

 

B. Individualized 

Jordan  =  225 TnG Reps , "Jackie"

Chase / Kellie / Lindsey  = 21-15-9 , Deadlift (275), Box Jump (30)

BP & Lynn - Event 6

Kellie - Wall Balls 

C. Some Weakness work based on other event 

D. 7 min Recovery Row or AD