Wed, 05012013

CP / Clean Ladder / GO

A. Clean Ladder - EMOM style
Woman start at 130# climbing to 190 by 10's. after that , jump by 5's

B. Jerk - Singles for day to 1RM

C. "Diane"
21-15-9
Deadlifts 225/155
HSPU

D. EMOM - x 14-20 Min
Odd: weakness
Even: weakness

E. Recovery Row or AD - 7 min + Recovery mobility / stretching

Tuesday, 04302013

A. Snatch - Double : TnG
B. Snatch Pulls 3x2 @115%
C. Back Squat 3x2 @21X1

A. "Helen"
B. 1k Row @ Z1 (immediately following Helen)
C. Foam Roll for min of 10 min. Shoot for 20

Monday, 04292013

Active Recovery

Ex:
30 Min AD @ Z1
Row 2-5k

Flush the system. Mobilize. Roll out. Etc

RECOVER !!!!

Sunday, 04282013

1 Session today. Extended

9a Start time - arrive early (by 8am) to mobilize and prepare for workouts.

A. Skill Session
Snatch / Clean & Jerk
* working area of weakness on these lifts.
** low volume. Lots of analyzing. Guys with guys, girls with girls. Keep separate. No platforms. No straps.
^40 minutes - use clock. Single lifts. Can climb, heavy is ok, but technique and skill session is focus. Something breaks, so not deviate from main goal here.

Then warmup for movements for wod

B. AFAP , all at same time
Row 1k
30 Pistols (15 each leg, alternating)
20 Hang Clean (225/135)

C. Recovery / Mobilize

Sat, 04272013

Session 1:

Cauley Stadium Track, Lowell MA.
Meeting at Gym at 7am

Teams of 2 - Same Gender

A. Skills : Long Jump, Triple Jump, Throw Drills, Throwing
B. Team WOD : Separate SCORES
200m Walking Lunges (135/93)
&
Burpees

^ 1 person walking lunges. 1 doing Burpees. 2 scores. Time to complete 200m Walking Lunge is one score. Total amount of Burpees is another. Bar can be positioned however you want.

C. Team Relayed Suicides
D. STRETCH & MOBILIZE


SESSION 2:

A. 20 Min for Team of 4 to establish

Max 3RM Back Squat
Max Pull-ups (in 3 attempts per person)

^ 1 barbell. 1 pull-up station. 1 set of each plate weights.

B. 10 min Cool Down Row @ Z5

C. Mobility & Recovery

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.

Thursday, 04252013

Rest Day