Wednesday, April 30, 2014

Mobility - Partner shoulder stretching.
Option 1: Video1
Option 2: Picture #2
Option 3:

Then attempt to Sotts Press for a 2RM first from Snatch Grip
Then attempt to Sotts Press for a 2RM from Clean Grip & Front Rack
#StupidLoose

1) Every 2mins for 10mins:
 10 FS @ 195/125#
10 Burpees over Bar
*Scale reps/weights as needed to finish first two rounds by 1:30*

Rest 5mins

2) Every 2mins for 10mins:
1 Legless Rope Climb
200m Sprint

Rest 5mins

3)Every 2 mins for 10mins:
Walking Lunge w/ Axle 115/95# - 1 rig length
Air Dyne 3 cals


Extra Class Work:
1) Every 2mins for 10mins:
1 Legless Rope Climb
200m Sprint

2) Heavy 3 DL (Not too close to failure, form should be flawless).
then... 
Set of 5 @ -5%
Set of 8 @ -10%

Tuesday, April 29th, 2014

1) Hang Snatch: 60% x 3, 65% x 2, 70% x 1, 75% x 1 x 3.
Start a clock with an empty bar and complete:
0-2:00 - 1 Attempt at a Hang Snatch
2:00-4:00 - 1 Attempt at Hang Snatch
4:00-6:00 - 1 Attempt at Hang Snatch
*Pick your own weights, no multiple attempts inside the time, can preload the bar for attempt 2 and 3 if done early*

Rest 2 minutes and complete:

3min AmRap of HS Walks - Max 2 faults. Fault = Less than 5ft walk.

2) Jenny complete:
Nasty Girls V2

Kit/Hunky/Mirth Maria/Ballin/K$ complete:
One Round of Nasty Girls V2. Timed/Judged, SPRINT! If you can do together, tag each other in/out.

Rest 5mins

Complete a second round and compare times.

All others complete: 
30 OHS 135/95#
30 CTB
30 DB Snatch 70/55#
30 Box Jumps 30"/24"

Rest 5mins

Complete w/ half reps. 

Class Extra Work:
7 sets of:
1 MU + 1 Strict MU Negative + Skin the Cat - For Form

Monday, April 28th, 2014

1) Oly:
Tabata Squat Snatch at 135/95#
Rest 2mins
Tabata Power Clean + Push Jerk 155/105#

2) MetCon:
250m Row
9 Thrusters 95/65
9 HSPU
500m Row
15 Thr
15 HSPU
750m Row
21 Thr
21 HSPU
1000m Row

Class Extra Work:
Tabata Squat Snatch at 135/95#, then 40 HSPU for time immediately after tabata.

Saturday, April 26th, 2014

Skulls:
10 Deadlifts (295/205) w/ Axle
20 T2B
10 C&J (205/115) w/ axle
20 CTB
10 Snatches (115/75) w/ axle
20 Muscle-Ups

Casual 15mins to establish max:
1) Weighted Pull-Up
2) Weighted Ring Dip
3) L-Sit for time

End w/ Ski/Row/Dyne + OH Carry complex.

Thursday/Friday - April 24/25, 2014

Thursday -- Complete Rest

Friday -- For those going out of town/needing early scheduling:

1) Oly/Strength:
Oly Total:
3 Declared attempts at Snatch -- No more than 4mins between lifts (max 15mins to warm-up)
3 Declared attempts at C&J -- No more than 4mins between lifts (max 15mins to warm-up)
*Strict cap on attempts, no additional lifts may be done after 3rd attempt*
then...
Back Squat -- 70% x 5, 75% x 5, 80% x 5, 5RM (2 attempts if necessary)

2) Conditioning:
With a 12 minute running clock complete:
6min AmRap:
10 Stone-to-Shoulders (180/115)
10 Burpee Box-Jump-Over (20")

*No Rest*
6min AmRap:
30 DB Push Press (35/25#)
200m Sprint

 

Wednesday, April 23, 2014

1) Oly:
EMOM15 - Running Clock:
0-5:00 - Power Snatch 70% (75% for women) (weight stays on bar) x 4 Reps
5:00-10:00 - Squat Snatch x 3 Reps
10:00-15:00 - Power Snatch + Squat Snatch

2) Conditioning:
5 Rounds of:
5 Cleans 205#/145# (power or squat)
5 P-HSPU (45+25+Abmat)

rest 5mins

75 HR Push-Ups for time
*EMOM complete 15 WB (20/14# - 10ft target for all) *

Extra Class Work:
5 Rounds of:
5 Cleans 205#/145# (power or squat)
5 P-HSPU (45+25+Abmat)

Tuesday, April 22nd, 2014

1) Jerk Grip OHS -- Warm up to 70% of last weeks 3RM and complete 5x5 - If you can try a squat jerk into the first rep.

2) 500m Row
10 Muscle-Ups
250m Ski
20 Pull-Ups
250m Ski
20 Pull-Ups
250m Ski
10 Muscle-Ups
500m Row

3) Tabata Double Unders -- Every break = 1 penalty. At the end of the Tabata calculate up your penalties and complete 10 Burpees per Penalty.

Extra Class Work:
EMOM10 - 2-5 Muscle-Ups -- Whatever you can do or maintain for the entire ten minutes.  Does not need to be unbroken, but complete the same number each minute. 

Monday, April 21, 2014

1) Gymnastics
10 minute AmRap:
1 Legless Rope Climb
10 T2B

2) Conditioning:
50 Back Squats (135/95)
40 KBS (96/70)
30 STO
20 KBSn *Alternating*
10 Front Squat
5 KB OHS  (5 per arm)
***If you need to scale the OHS or Snatch KB weight, do so separately.  Still swing the heavy bell.  I want you to test what you are capable of on these movements comparatively to the DB snatches and DB OHS we have been doing.  This should test you very hard - choose your weights wisely, make it something you can do but on the upward limit of failure.  Don't be stupid though, if you fail more than 2-3 attempts you picked the wrong weight.***
If you have a group of 2-3 (no bigger than 3) treat this as a Relay, "For Time" event - Once Partner 1 finishes his/her KB Snatches, Partner 2 can begin on the 50 Back Squats. Rest until all partners have finished, then...

Repeat w/ Reps as: 25, 20, 15, 10, 5, 3/arm.

3) Oly:
EMOM 8 complete:
5 TnG Squat Snatches 135/75


Extra Class work:
10 minute AmRap:
1 Legless Rope Climb
10 T2B

Then...

30 Strict Pull-Ups for form.

Saturday, April 19th, 2014

Oly:
1) E30s for 5mins: 2 Cleans + 2 Jerks @ 65% Max for guys, 70% Max for girls.
After E30s portion, athletes will continue on in the ladder every 2 minutes, guys adding 10#, girls adding 5# every 2 minutes -- *Cleans must be TnG.*

Strength - EMOM12:
A) Front Squat 2 @  80%
B) 12-15 Box Jumps 30/24"

Conditioning:
5 Rounds:
5-4-3-2-1 Rope Climbs
10 Cals on Assault Bike



Extra Class Work:
5 Rounds:
5-4-3-2-1 Rope Climbs
10 Cals on Assault Bike

Friday, April 18, 2014

1) Snatch Complex Ladder  -- Snatch, Hang Snatch, Snatch Balance, OHS
Guys begin @ 115 and go up by 10#
Girls begin @ 85 and go up by 5#
(EMOM if alone, if two or 3 people, just cycle through as fast as possible Minimum 10 minutes, so for ex. if you cannot get the 6th weight, go back down to the 5th weight and continue on until 10 minutes - treat it first as a ladder that could come up in competition, secondly as a training piece)

2) Alternating Double Tabata (16 rounds, alternate between 1 and 2):
1. Chest-to-Bar
2. Weighted Pistols (44/35#)
*Score is worst round of each (i.e. CTB - 6, WP - 8)*

3) With a 25 minute running clock complete:
2 Rounds of:
200m Farmers Carry 55/35# (cut across grass)
10 Manmakers 55/35#

at 12mins begin:

5min EMOM:
Sled Push Curb and Back (45#/25# on sled)

5min EMOM:
Sled Drag (With Straps on shoulders) D&B (45/25#)

3min EMOM:
Sled Pull (Backwards holding straps) D&B (45/25#)

Thursday, April 17th, 2014

Rest Day

Complete Rest

Wednesday, April 16, 2014

*Swapping Tues/Wed programming days for Volume purposes*
Mobility: 12 mins to beat your 3RM Jerk Grip OHS, then complete Outlaw Warm-Up w/ 95#/65# if you can.
 
1) EMOM 12 (or until failure):
Clean + Hang Clean + 2FS + Jerk
*Weights the Same as Thruster/Snatch Ladder - Increase after every rep as if a Ladder*

2) Team
As a team of two (three if possible) complete (one working at a time)
22min Cap:
100 Cal Row
100 KBS (OH) 53/35#
100 DUs
100 Thrusters (75/55#)

Individual -
22min Cap:
100 Cal Row
100 KBS (OH) 53/35#
100 DUs
100 Thrusters (75/55#)

Tuesday, April 15th, 2014

Swapping Tues/Wed days for Volume purposes
1) King Kong
3 Rounds of:
1 Deadlift 455#/300#
2 Muscle-Ups (Bar MU if you did Ring MU yesterday)
3 Squat Cleans 250#/185#
4 HSPU
*(Scale to 90% of DL / SqClean if your maxes are less than 485/315, or 265/200#)*

2) Back Squat -- 70% x 5, 75% x 5, 80% x 5, 85% x 5, 5RM (in one attempt, try to 5RM your 3RM from last week #FailCity)

3) EMOM 10:
3 Power Snatch 135#/95# *(Try to work on getting back to ground without stopping at hang, for speed, if this is too heavy to do that lighten it just a bit, not much)*
3 Strict Pull-Ups


Class Extra Work:
3) EMOM 10:
3 Power Snatch 135#/95# *(Try to work on getting back to ground without stopping at hang, for speed, if this is too heavy to do that lighten it just a bit, not much)*
3 Strict Pull-Ups

Monday, April 14, 2014

1) Oly/Gymnastics
Snatch Balance + 2 OHS @ 85-90% to start, up to 100-110% x 5 Sets
** After each set do 1 Max UB Set of Ring MU** -- Take each to complete failure.

2) Death by Rope Climb 15'
*(If less than 4 rounds go back down the ladder, i.e. 1-2-3-4(f)-3-2-1)*

3) For time:
30 DB Snatch 85/65#
30 HR Burpees
30 DB Goblet Squats 85/65#
30 V-Ups
Rest 1:1 then Repeats w/ 15 reps/exercise.


Extra Work for Class:
Death by Rope Climb (If less than 4 rounds go back down the ladder, i.e. 1-2-3-4(f)-3-2-1)

Saturday, April 12, 2014

#Skulls:

1) Snatch Ladder -- Teams of 3, EMOM Complete the ladder:

Women's weights (pounds): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185.
Men's weights (pounds): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295.

2) In your team of three complete:
4 rounds of:
DT
Mary (Sub 15 Ring Dips for Pull-Ups if you did Friday's full day)
(Partner A does 1 round of DT, then moves on to 1 Round of Mary, Partner B does DT once A is done and moved on, then from Mary to Rest, from Rest to DT, etc. until the whole team has completed 4 rounds of each).

3)  TBD

Friday, April 11, 2014

From here on out Regional Training will look like this:
Monday: Oly + Gymnastics + Metcon
Tuesday: Interval Oly + Metcon
Wednesday: Interval Strength/Oly/Gymn + MetCon
Thursday: Off
Friday: Double Day - Maxes in morning session, Running clock Metcon in afternoon.
Saturday: Skulls - Team practice.

Session One:
Oly:
1) Snatch - 60% Double, 70% Double, 80% Single, Heavy Single (No more than 2 misses)
2) C&J - 60% x 2+1, 70% x 2+1, 80% x Single, Heavy Single (No more than 2 misses)
3) Back Squat - 70% x 3, 75% x 3, 80% x 3, 85% x 3, Heavy 3 (one additional attempt above 85%)

Gymnastics:
Reverse Tabata (:10 on, :20 off):
Bar Muscle-Ups **Don't Rip**

**Rest at least 3 hours**

Session Two -
With a 20 Minute running clock complete:
7 Minute AmRap of:
25 WB Unbroken (Mandatory break at 25, no less, no more. Get as many sets in as you can.  Cannot stop and rest with ball, only acceptable break would be a complete loss of balance but try to avoid, classic 20/14# to 10'/9' target).

From 7-12 minutes you must complete:
Max lengths of FR Walking Lunge with Axle (115/75) (Down = 1 round, back = 1 round) (Must be unbroken lengths, steps should be continuous, i.e. no gathering feet after steps)

From 12-20 minutes:
Get as far as you can in the ladder (1-2-3-4-5, etc.)
Strict Pull-Up
OHS w/ Axle Bar (115/75#) (Mandatory Squat Snatch to start from ground)


Class Extra Work:

1) Reverse Tabata: Bar MU
2) 7 Minute AmRap of:
25 WB Unbroken (Mandatory break at 25, no less, no more. Get as many sets in as you can.  Cannot stop and rest with ball, only acceptable break would be a complete loss of balance but try to avoid, classic 20/14# to 10'/9' target).

Wednesday, April 9th, 2014

Oly:
Running on a reverse tabata clock (:10 on, :20 off) complete:
5 rounds of 2 Power Clean @ 155#/105#
5 rounds of 1 Power Clean + 1 Squat Clean @ 185#/125#
5 rounds of 1 Squat Clean @ 205/135#
5 rounds of 1 Squat Clean @ 235#/160#

Skill:
AmRap10:
2 Legless Rope Climbs
4 Strict Ring Push-Ups (feet highly inverted)
6 OH DB Squats (70/55#)
8 Triple Unders

Conditioning:
Complete 50 DB Thrusters for time (65/45#)
*EMOM complete 5 burpees, begin with a set of burpees*

Class extra work:
Chose one of the three pieces above to complete after class - Look at it like this:
If you are a ninja do Oly
If you are a beast do Skill
If you need cardio/intensity work do Conditioning.

Tuesday, April 8th, 2014

Oly:
1) Power Snatch - 70% x 3, 75% x 3, 80% x 3, 3RM
2a) Sn Hi-Pull - 80% - 4s x 2r
2b) Sn PP + OHS - 5+1 @ 70, 75, 80, max

Strengpf:
Tabata (16 rounds, alternating movements):
1. Back Squat 225#/155#
2. T2B

Conditioning:
7 Rounds:
400m Run
Max Set HSPU
*Rest 2min between sets*


Extra Class Work:

Conditioning:
7 Rounds:
400m Run
Max Set HSPU
*Rest 2min between sets*

Monday, April 7th, 2014

This week you will need to figure out your own schedule based on a few things:
#1 - If you came all weekend and need to rest today DO SO! Figure out what days you will come the rest of the week, and try to make Skulls on Saturday.
#2 - If you need to do any of the remaining workouts you should plan to do so this week as either extra work from class, or in place of a metcon for the full competition training.
#3 - Remember to be smart as you begin adding volume back into your training, think about it in "workouts per week" - if each labeled section on here is 1 workout, class will typically have 2, this will typically have 3.  If you have been hurting from the Open you should be looking to add one workout per week over the next 3-4 weeks (i.e. don't jump onto this blog full go and get straight to 15-18 workouts if you aren't ready for that) Do class and add in some work gradually, get to 12-13 this week, then 13-14 next week, 15 in 3 weeks, then we will deload for regionals.

Oly:
1) 3-Position Clean + Jerk: 60, 65, 70, 75, 80, Max
2a) Clean Pull - 100% of Clean x 4s x 3reps
2b) FS - 70% x 3, 75% x 3, 80% x 3, 3RM

EMOM12:
1) Hang Power Clean 225/155 x 4
2) Muscle-Up 3 + 3
3) 10-12 KBS (100/70#)

MetCon:
4 RFT:
Max Rep Bench Press, bodyweight
50m Sled Push w/ (2) 45s


Class Extra Work:
EMOM 15:
1) Ring Dips: 5 Kipping + 5 second hold in support then Drop, complete 2-3 sets per minute.
2) 50m Sled Push w/ (2) 45s
3) 10-12 KBS (100/70#)

Saturday, April 5th, 2014

Skulls:

1. 20 255#/155# DL UB, 12 HSPU UB, Rest 2min, 12 HSPU UB, 20 255#/155#DL UB

2. Thruster Ladder - 20 seconds to make lift, 10 seconds to transfer.

Women's weights (pounds): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185.
Men's weights (pounds): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295.

3. 3 rounds of:
2 Rope Climb
3 225#/135# Squat Cleans

4. 3 Burpee MU + 30s Rest Amrap in 7mins.

Friday, April 4, 2014

Oly:
1) Power Clean 70% x 3, 75% x 3, 80% x 3, 3RM
2) Power Jerk 60% (of Split Jerk) x 3, 65% x 3, 70% x 3, 3RM
3) OHS - 70% x 3, 75% x 3, 80% x 3, 3RM

Strength/Gymnastics:
EMOM 14:
1) 14-16 Pistols (or scale to goblet squat weighted 30" step-ups - try to mimmick pistol position)
2) 100/70lb DB Snatch - 3-4/arm

**If you can separate into two different sessions do so -- or rest ~1hr between these two sections**

Conditioning:
3 rounds of:
12-9-6:
Hang Power Snatch @ 115#/85#
Chest-To-Bar
*Rest 3mins after each 12-9-6 round, then repeat x 2 -- This is going to smoke the grip, so manage it as you would an Open/Regional workout*

Class assistance work
From here on out I will be posting additional work if you are deciding to do class, but still want to do extra work.  This will mainly be for people in the early morning or late afternoon who are doing team.  If you are able to come during the 'mid-day skulls' you can choose to do the full day above or class + assistance work (or in reality whatever you like).  Teams do not need to volumize for Regionals like Jenny/individuals will, so switching to this program if you have seen success with class programming is not entirely necessary.  However each day there will likely be something posted that you could and should benefit from.  This will alternate between gymnastics, olympic, and strength work so try to not pigeon hole yourself into just doing the gymnastics assistance everyday.

Do class (Scale KB Snatches to Heavy DB Snatch for Class Death By) then complete...

EMOM15:
1. 14-16 Pistols (or scale to goblet squat weighted 30" step-ups - try to mimmick pistol position)
2. 6-8 Chest-to-Bar
3. Hang Power Snatch 7 Reps @ 115/85#

 

Thursday, April 3, 2014

Complete Rest

Use it you earned it!

Jay and I are discussing ways in which we can better work Regional work into classes for the next 3-4 weeks.  We will have 1-2 weeks to train as a team with the workouts before we deload and prep for regionals -- keep up the hard work, I'm excited to watch our hard work pay off and have some fun!

Wednesday, April 2, 2014

Oly:
1) 3Pos Snatch (Floor up) - 60, 65, 70, 75, 80, Max
2) Snatch Pull - 100% x 4s x 3r
3a) Back Squat - 70% x 5, 75% x 5, 80% x 5, 5RM
3b) Push Press - 70% x 5, 75% x 5, 5RM

Gymnastics:
EMOM12
1. AmRap Sets of 5 T2B *Do 5 T2B, drop, short rest, repeat, exactly as done in 14.4*
2. 5/3 MU
3. 5 Bridge-Ups (try to push further, and hold for 2-3s at top, working mobility)

Conditioning:
2mins on, 1min off for 5 rounds (that is 5 rounds of the time intervals, not 5 rounds of the workout):
3 DL @ 365/235
6 burpees
9 WB (10ft Target, 30lb/20lb ball)
12 Cals on Rower
**Finish where you left off**