Friday, October 3, 2014


(A) EMOTM 10 - Build to a heavy segmented snatch (full)
*Super slow Snatch deadlift to knee cap. Pause. Then rip
Perform 1 rep and increase weight over the course of the EMOTM x 10

Perform 2 reps at the heaviest weight of the segmented snatch

(C) 12 min ladder
Snatch: 55/38/30
Perform 1 rep of each movement for the first round. 2 reps of each movement for the second round. 3 reps of each movement for the third on and so forth until time expires.

(D) Optional Finisher:  Strict/Kipping Pull Up work (hit the chest to bar if you can)
Pull Up wave...
1 Strict Pull up + 1 Kipping
2 Strict Pull up UB + 2 Kipping
3 Strict Pull up UB + 3 Kipping
4 Strict Pull ups UB + 4 Kipping
x 3 Rounds (4 Sets = 1 Rnd)
Rest as needed

NOTE: Work on Strict pulls only, if unable to perform any combination of strict+kipping

Thursday, October 2, 2014

Fight Gone Bad "October Benchmark"

Welcome to the introduction of our Monthly Benchmark. Moving foreword we will begin the month with a particular workout & we will re test that same workout at the end of the month. To kick things off we have an old foe/friend to some. May i introduce, FIGHT GONE BAD.

(A) 3 Rounds
Wall-ball, 20/14 (Reps)
SDHP: 34/30 (Reps)
Box Jump, 20" box for both Men and Women(Reps)
Push-Press: 34/30 (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

(B) See Coach for skill work during remainder of session.

Wednesday, October 1, 2014


Special guest to the 6am and birthday girl Caroline.

(A1) Bench Press: 4 Sets of ME Reps, Using BW. Aim to equal or perform more reps than last Wednesday
NOTE: Last week you had 5 working sets, & this week there is 4
(A2) Strict TTB
NOTE: Perform a set of ME Bench Press, & then perform a set of ME Strict TTB

(B) 4 Rounds
10 x Box Jump: 24/20
12 x Hang Power Snatch
30 x Double Unders

Tuesday, September 30, 2014

Last Round Of Fran

Sisters, Rachael and Meeghan.

(A) Pause Back Squats EMOTM x 7
Perform 3 pause Back Squats
(Use 90% of FS 1RM from last week)

(B) EMOTM x 12
1) 9 x Thrusters: 43/30
2) 9 x Pullups

(C) Deadlift
5RM in 6 attempts

Monday, September 29, 2014


(A) Overhead Work
Strict Press 1-1-1
Push Press 3-3-3
Push Jerk 5-5-5
*Goal is to increase weight after each set.
Strict Press: 30-34-36kg
Push Press: 42-45-47kg
Push Jerk: 50-55-60kg

(B) For Time
1 x Full Gasser
20 x Hang Cleans: 55/38/30kg
30 x KB Swings: 24/16
20 x Hang Power Cleans
1 x Full Gasser
NOTE: The second 20 Hang Cleans are Power

Saturday, September 27, 2014

Saturday Competitor Prep Option

“Olympic Lifting Total”
Snatch 1-1-1
Clean and Jerk 1-1-1

After warming up, you will have 3 attempts to hit your 1 rep max for both lifts. Add both lifts for your Oly Total!

The snatch will be performed first and you will have a maximum of three lifts to complete (after your warm up sets). You will then perform the clean and jerk.
You will have three chances at a successful lift (after your warm up sets). Once you attempt a lift you cannot perform a lift that is of lesser weight. For example you cannot perform a 60kg snatch and then perform a 55kg snatch, even if you fail the first lift. So, choose your weights wisely!

You will write on the board the weight of your first attempt and begin working up to that weight for your attempt.
If you are successful with the lift, you will choose the next weight you wish to attempt with.
If you fail with that lift, you will either have to attempt that weight again or go up in weight. You may not attempt a lift for less weight.
You will have three attempts at a successful lift.

After you have completed your three attempts on the snatch, you will begin working up towards your attempt for the C&J. Make sure you write on the board what weight you will be attempting for the lift.

The order of lifts are organized the same way as the snatch and the same general rules apply.

Here is a summary of the important ones:

*No press outs on the Snatch or Jerk! It needs to be one continuous movement!

*You cannot drop the barbell in free fall. You must keep two hands on the barbell at least until it passes your waist.

*It must count as “No lift” any unfinished attempt in which the barbell has reached the height of the knees.

*It must count as “No lift” if you fail to finish with the feet and the barbell in line and parallel to the plane of the trunk. So… make sure you recover your feet after you split!

*It must count as “No lift” if any part of the body other than the feet make contact with the lifting platform or if the lifter walks off the platform during the lift.

Friday, September 26, 2014


(A) Pistol Squats
See board/Coach for format

(B) 21-15-9
Back Squat: 43/30
Strict Pullups


5min to find MAX load Strict Press (1rep)