Wed, 021814

am:

amrap 10@85

300m Row

20 Double Unders

10 Box Jumps (24/20)

rest 4

amrap 10@90

6 cal AB

9 Thrusters (115/83)

12 Pullups (c2B for those who can rep these)

rest 4

10 min on AB @80%

+

Light TGU Work & DB Row 

pm:

A. Front Squat - build to 2RM

B. Split Jerk - build to 2RM

Tuesday, 021714

am: 
:30 on HARD
:30 on EASY
x 10 min on Rower 
+
Rehab Scap Work
B. Power Clean - 5 rep TnG : build 

pm: 
A. 
10 T2B
30 Power Cleans 95/63
20 T2B
20 Power Cleans 135/93
30 T2B
10 Power cleans 185/123

rest

B. EMOM x 16
Odd: Strict HSPU (athlete specific)
Even: GHD Situps x 8 reps WEIGHTED

Monday, 021614

AM

A.  Snatch - climb to heavy double, NOT TnG …then go to 5 x 2 @75%; speed work

B.  50 FS for time @ 75%.. taken from rack

rest 10 minutes

C.  10 minute max cal on AB 

Pm

15 minutes on the clock

50 S2O @ 95/63

60 burpees over barbell

70 kb swings @ 70/53

250 double unders 

Sat, 021414

Good luck to LiveFree Weighifting Athletes competing today at the Atlantic State Championships!

A.1 Recovery methods; whether you see P.T for "sticky" points, A.R.T, message, chiropractor. Put in the time with your person to keep your body working. Don't wait till you feel something>

A.2 Prepare meals for training week. Line up your nutrition just like you line up your training.A.3 Take 30 minutes today and do mobility work. Look on mobilitywod.com if you need to get some pointers.A.4 Move around for 30-40 minutes today - do something new, keep the brain fresh.

Friday, 021414

am: 

A. 7 min of burpees - test ; to 6' target

pm:

20 thrusters, 95/63#

10 T2B

20 thrusters, 135/93#

20 T2B

20 thrusters, 155/108#

30 T2B 

Thursday, 021314

A. Back Squat - climb to heavy triple; max isn't the focus

B. 1x AMRAP - Pullups

C. 

30 sec. amrap kb swing, 70#

30 sec. power Clean (115/83)

30 sec. row sprint @ max

rest 6 minutes x 2

+

75 sec. row sprint @ max effort

rest 7 minutes x 2 

Wed, 021214

Justin from CF Harpoon

A.1 Recovery methods; whether you see P.T for "sticky" points, A.R.T, message, chiropractor. Put in the time with your person to keep your body working. Don't wait till you feel something>

A.2 Prepare meals for training week. Line up your nutrition just like you line up your training.

A.3 Take 30 minutes today and do mobility work. Look on mobilitywod.com if you need to get some pointers.

A.4 Move around for 30-40 minutes today - do something new, keep the brain fresh.