Friday, October 24, 2014

Friday

Warm-up
Stroke test
Perform 50 Strokes on Rower and record distance.
(First stroke begins once rower handle is lifted and passes through to the finish

(A) 3×20 Front rack lunges


(B)10 Rounds - Around the world (Time)
Power clean and jerk (135/95)
Hang power clean and jerk
Thruster
Hang power clean and jerk
Power clean and jerk

Thursday

(A) Power snatch to heavy in 8 minutes
Recover 2 minutes.
5min AMRAP @ 90% of Power snatch

(B) 1 round every 2 minutes x 7 rounds
200 meter run
15 x Russian KB Swing: AHAP

Wednesday, October 22, 2014

WEDNESDAY

(A) Bench Press
10-8-6-4-2: For MAX Load
Recover as needed between sets.
NOTE: Warm up as a group then your first set is 10 reps. Record load for each set. Total kg to be recorded.

(B) Teams of 2 (Only 1 Athlete works at a time)
25-20-15-10
G2O: 43/30
1 Round each of Cindy after each round
NOTE: Prep Athlete to perform any variety of Snatch starting from floor.

IMMEDIATELY Followed By

25-20-15
Wall Balls: 9/6/4kg - 10-9ft
Partner Sit-ups with med ball toss

Tuesday, October 21, 2014

TUESDAY

(A) Back Squat
1 x 10@60% - 1 x 8@70% - 1 x 6@75% - 1 x 4@80%

(B) 15-12-9
Front Squat: 60/43
TTB
Run 200 Meters

Monday, October 20, 2014

MONDAY

(A) Deadlift: 4 x 5

(B) 10-8-6-4-2-1reps of:
Hang Power Clean: 55/40/35
25 Double unders after every round of HPC
THEN
Run 800m

Thursday, October 16, 2014

Snatch

Group Warmup:
With a Barbell perform:
10 x OHS
  3 x Snatch Balances
  3 x Snatches from mid shin
  3 x Snatches from mid
  3 x Snatches from pockets


(A) Snatch: 5X1 @ 80%, 2X1 @ 90%, 3X1 @ 95% – rest 60-90 sec. between each rep.
Notes:  If time permits, drop the weight down and perform 3-4×1 @ 70% – rest 30sec between each rep


(B) For Time
200m Run
15 Power Snatch: 43/35/25
400m Run
12 Power Snatch: 48/40/30
600m Run
9 Power Snatch: 53/43/33

Notes:  Feel free to use one weight and stick with it through the entire workout.

Wednesday, October 15, 2014

Wednesday

(A) Bench Press: @ 85% of 5RM Accumulate 50 reps in as few sets as possible

(B) At 0:00
30-20-10 reps for time:
KB Swings: 24/16
HR Push Ups

at 7min
21-15-9 per arm & reps for time:
KB - G2O: 24/16
50 Double Unders after every set

(C) Work a skill with remaining time