Sat, 110913

Competition Day

+ 2nd PM Session 

: Individual Focus 

Friday, 110813

CFF Comps are lined up. Check FB and website for updates

A. 2RM Hang Power Snatch
B. 2RM Push Jerk 
C. Max Height Box Jump

D. Light & Long Recovery, Prep work for tomorrows Competition

Thursday, 110713

Tory Gray

am: 
A. Complex: Hang SqT Clean x 2 + Squat Clean + Jerk 
B. Front Squat - 2RM

pm: 
AMRAP 10 @80-85%
10 C2B pullups
20 Cal AD
rest 5
AMRAP 10 @85-90%
200m Run
10 GHD Situps
5 Burpees
rest 5
AMRAP 10 @90-95%
5 Muscle Ups
10 SqT Cleans (95)
20 Cal AD

Wed, 110613

Keep an eye out for launch of Kellie's website, KrushingKilos.com; diving into the womans weightlifting community and helping it grow!

A. WLW - max out both lifts  for the night, not crazy volume
B. Recovery AD or Row Flush

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

Monday, 110413

We are entering a new phase of our programming starting today. Questions on this, please message in. 

am: 
A. Strict Press 5RM
B. 90% of A for 1x5, immediately into 80% for 1x5 no rest just change weights
C. Back Squat - 10RM
D. 90% of C for 1x10, right into 80% of C for 1x10

pm: 
AMRAP 5
pbar HSPU's - max reps in 5 min
rest 3
AMRAP 5
25 Double Unders
15 Cal AD
rest 3
AMRAP 5
5 Hang SqT Clean (155/103)
10 Box Jumps (24/20)
rest 3
AMRAP 5
10 Thruster (95/63)
10 Pullups

110213

A. 10 min AD Test

B. Gymnastics Skill Work 

C. Fun!