Thursday, 073114

#tbt

am: 

*A/B can go any order athletes choose for their cycle, plus the ladder wod 

A.  Back SqT al Cycle 

1x4 @70

1x4 @75

1x4 @80

1x4 @85

B. Speed Clean Ladder from CF Games 

245/155

255/160

265/165

270/170

275/175

280/180

290/185

300/190

305/195

310/200

315/205

325/210

335/215

340/220

345/225

pm: 

A. 21-15-9 complex from Games

8 DL 155/115

7 cleans 

6 snatches

8 pullups

7 c2b

6 bar muscle up

6 dl 

5 clean

4 snatch

4 DL

3 cleans

2 snatch

4 pullups

3 c2b

2 bar muscle ups 

Wed

Recovery 

Tuesday, 072914

Tuesday:

am: 

A. 3 Position Power Clean Complex; 5 sets between 80-85% 

B. Heavy Triple Deadlift - w/ Chains or Bands today

C. 10-15 min of core / upper gymnastics play time

D. 10 min on Rower @Z1

pm:

A. 

40 Wall Balls 20/14 to 10'

200m Sand Bag Run

10 Burpee SqT Cleans Thruster w/ (sand bag 80/60)

5x - 100m Shuttle Run (50down 50 back) + 5 Muscle Ups 

10 Burpee SqT Cleans Thrusters w/ sandbag

200m Sand Bag Run 

40 Wall Balls  20/14 tp 10’

*burpee sat clean thruster w/ sandbag =   sand bag is on the ground. Burpee chest to sand bag , can stand up with the bag at that point, into squat clean with sandbag + thruster the SB overhead. Bag can be on one side of the body, just locked up overhead. Odd object here, find the best way for you. Bag must end locked out overhead both arms; so if bag is on one side for thruster, athlete must coordinate bag to overhead both arms locked out for lockout. 

Monday, 072814

Women of Weightlifting was a great success!

A. Back SqT Cycle 
1x5 @70
1x5 @80
1x2 @85
1x3 @90
1x1@100
B. Snatch Balance - heavy triple in 15 min 
C. Strict Press - 5RM + 1x5 @95 + 1x5 @90
D. EMOM x 14-20 *time based
odd: 5 cal AB + 5 burpees 
even: 2 SqT Cleans @ around 70%…can go from 65-75% depending individual 
E. Shoulder Stability Focus; recovery / rehab 

Saturday , 072614

Weightlifting Programming starts Monday!  20 weeks til American Opens!

A. Front SqT - climb to 1RM in 15 min 

B. Back SqT - 20RM in 15 min 

****if on separate squat cycle, stick to that for the day if in your programming. If this will affect your next weeek drastically, be smart. As some of you are individual cycles. 

C. 

1 rd

75  Pullups

150’ OH Walking Lunge  (135/95b)- axle bar 

rest all together; recovery a bit 

+

3 rds 

400m Run 

30 Double Unders 

20 S to OH (135/95 axle)

10 Muscle Ups 

+ 

scap work for recovery 

Friday, 072514

A. Deficit Snatch High Pull 3x3 @100%
B. SA DB Row 4-6 reps each side x 4 sets; rest :30 between 
C. 
10 min AB @80%
5 min Row @80%
10 min AB 
-:30 on hard  :30 on easy 
+
light TGU work 
+
Scap work 

Thursday, 072414

Mickey, Snatch PR! 

am: 
A. EMOM x 20 min x 2 reps of  - sqT Clean + Push Jerk ; x @70-80% ascending 
B. Bench - 1RM with 2 second pause on chest ; build in 12-15 min 
C. BS Cycle 
1x4 @75
1x4 @80
1x4 @80
1x4 @80
D. Aerobic Recovery 
E. scap work 

pm: 
4 rds 
25 Wall Balls (20/14)
20 box jumps (24/20)
25 GHD Situps
200m Row 
25 Double Unders 
rest 5 min btwn rds