Friday, 080814

Strong Team!

A. Snatch Grip Jerk - climb to heavy single 

B. Snatch Pull (deficit) 3x3 @100%

C. 30 min row - for meters 

D. 10-15 min of Scap Work 

E. 30 min of mobility 

Thursday, 080714

Amy with 202# clean and jerk at Nationals. Bodyweight 123lbs.  

am: 

A. OHS with 3 second pause in hole; build to 3RM for the day + 2 drop sets to 90% for 3 reps

B. EMOM x 20; every other 

2 Sqt Cleans + 2 split Jerks ; sets @75-80%% isn of you 1RM clean and Jerk  *should be tough but do able for all minutes with tight, efficient movement 

C. Sup weighted pullups - heavy 3-5 rep x 4-5 sets; ascending in weight 

D. recovery work for later 

pm:

A. 

Backsquat 

2x5 @65

3x5 @70

B. Weighted Pullups - 5x5 ascending in weight

C. @80%

amrap 10 

row 300m 

20 double unders 

10 Wall Balls (30/20)

rest 4 min

amrap 10 

10 cal assault bike 

5 strict ring dips 

10 T2B

rest 4 min 

10 min ad

:30 on hard

:30 on easy 

Wed, 080614

Win for Shiloh

Active Recovery / Rest day

Tuesday, 080514

stay tuned for more athlete cards coming daily to the Fall Freesome event page!

am: 
A. Power Clean x 3 + Push Jerk ; climb to heavy single in complex in 15 min 
B. Deficit Deadlift w/Chains ; build to heavy Single here 
C1. Single Leg SqTs (athletes choice as for suitcase or bb on back etc; but foot up on bench/box behind)4-6 reps here @31X1
C2. 200m run   :5 hard / :10 slow till completion 
D. Row; Cyclical Work (athlete specific)
those build on splits, remove second or two from split times and repeat 4-500’s 
those for aerobic work, hit :30 on hard, :30 on easy x 12-18 min 

pm:
A. 5 rds ; rotation starting station each time
400m Run 
20 C2B 
12 Power Snatch (115/83(95/63) *UB is goal here 
10 burped box jump overs 
40 Double Unders
rest 4 min between rds 
+
10-15 min of Bodybuilding movements; have some fun! 

Monday, 080414

A. Snatch 3.2.1.3.2.1.3.2.1 Wave ; start at 70-75%% on first triple in wave ; ascend in weight through wave; starting wave again at higher % than your first go at that rep scheme in the wave. 
B. Back SqT - Cycle 
1x5 @65
1x5 @70
1x5 @75
1x5@80
C1. OH Walking Lunge; build to 10RM; alt legs , 5 each leg 
C2. 1/2/1 explosive Training *for each set above; rest accordingly 
D. EMOM x 14-20; time dependent 
odd: 1 burpee + 2 strict HSPU x 3 sets (height specific to athletes level)
even: :50 on AB @85% - sustainable power output throughout duration of workout

Sat, 080214

A. SqT clean Thruster - 2RM - tnG. Thruster jerk allowed 

B. 

AMRAP 20 * PR for PAT Event + for Comp Training WOD 
6 Power Cleans (185/135)
12 burpees
14 t2B
50' HS Walk (scale to 3 wall walks)

C. DB Strict Press in Lunge pOsition ; heavy 6-10 reps x 4 sets each side

D. 30 min Recovery Aerobic Work 

E. Positional Mobility 

Friday, 080114

A. EMOM x 10 - SqT Snatch; @ speed % x 2 reps; athlete specific. Fast feet, proper positions. Reasonable weight to push yourself, but quality here. 

B. 15-20 min of Split Jerk Work; Speed work today, heavy weight not important. Foot work. Positioning etc

C. 30 min on AD Bike  

:30 on hard

:30 on easy 

D. 10 min of Scap work