9.1.13

AM
20 sets
30 sec run @ 90%
30 sec run @ 50%

PM
A. 4 sets; 3 Front Squat/ 6 Back Squat AHAP (rest 3 min)   
B. 4x 2 Clean Grip DL w/3 sec pause just above knee cap + 2 clean pull + 1 clean AHAP (rest 2 min)  
+
22 minute EMOM alternating
2 Squat clean + one jerk EMOM @ 80%
4-6 STRICT HSPU

**HSPU if you have them but not 4-6 pick a number and do that. If have those easy make it at a deficit...same scales as last week


TEAM SERIES... IF DOING IT... no need to do all this.

8.30.14

SOUTH @ 930am!!!

8.29.14

A. Front Squat E2MOM ( off you BS %) 15

5 reps @ 55%
4 reps @ 60%
3 reps @ 65%
2 reps @ 70%
1 rep @ 75%

B. 5x 3 Snatch Grip DL with 3 sec pause just above knees (rest 2 min)15

C. 2x Squat snatch+ 3x OHS EMOM for 10 min AHAP

+

5 sets
max (-2) STRICT C2B pull-ups *Scale is just Strict PU
rest 30 sec
10-12 GH raises
rest 30 sec
20 Russian KBS AHAP
rest 2 minutes

8.28.14

Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY - The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
- AND/OR -
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

8.27.14

A. 10 minute EMOM alternating
MU (number you think can stay UB)
10 GHD Sit-ups AFAP
*MU scale is Strict pull-up, minimal kip... if have strict that!

B. 10 minute EMOM alternating
MU + 3 ring dips at top of last MU (number think you can stay UB)
10 GH Raises
*MU scale is dips with 3 seconds to bottom

C. 3x12 strict dumbbell press, at the top of last one hold up top 10 seconds AHAP (rest 3 min)

+

20 Min AMRAP of:
500m row
100 DU's
50 OH walking lunge 45/25 plate

8.26.14

5 min AMRAP
20 T2B
30 KBS @ 53/35
40 Box jumps @ 24/20

-rest 3 min-

7 min AMRAP
20 T2B
30 KBS @ 53/35
40 Box jumps

-rest 3 minutes

9 min AMRAP
20 T2B
30 KBS @ 53/35
40 Box jumps

*Score in reps... no rounds and reps just do math after and score all in reps.... 

*You do NOT start where left off..its a new WOD each time.

8.25.14

AM
15 sets
30 sec run @ 90%
30 sec run @ 50%

PM
A. 3 sets; 4 Front Squat/ 7 Back Squat AHAP (rest 3-4 min)   20
B. 5x 3 Clean Grip DL w/3 sec pause just above knee cap + 2 clean pull (rest 2 min)  15
* Should have sets @ 100% or higher but work form and position first. When bar is in the pause should NOT be resting on knees
C. if you don't have a recent clean max.... find one now in 10 minutes
+
20 minute EMOM alternating
2 Squat clean EMOM @ 85%
4-6 STRICT HSPU

**HSPU if you have them but not 4-6 pick a number and do that. If have those easy make it at a deficit

8.16.14

A. Build to a 3RM DL


+

10 rounds
200m run
10 DL @ 135

REST 20 MIN

10 ROUNDS
200m run
15 Pull-ups

8.15.14

A. Build to a 1RM Snatch

B. Build to a 1RM OHS

+

Triple 3
3,000m Row
300 DU's
3 mile run

8.14.14

Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY - The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
- AND/OR -
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

8.13.14

A. Max rep Pull-up (kip or strict...what you did at beginning)

B. Max rep ring dips

***RECOVER*** Prob a good 20min and get that lactic acid out of arms

FOR TIME....

20 MU (20 man makers to scale) *video link below

40/25 HSPU

80/50 Pull-ups

.....THE CATCH... every 5 minutes complete 250m row! So at 5,10,15....etc..





https://www.youtube.com/watch?v=iMNnvhg1JcM

8.12.14

A. Build to a 1RM Power clean

B. max rep Power cleans @ 90% in 8 minutes

+

12 Min AMRAP
8 T2B
10 Box jump overs @ 24/20
30 DU's

REST 20 MINUTES

12 MIN AMRAP
10 ALT KB Snatch @ 53/35
50ft HS walk
20 sit-ups
50ft HS walk

8.11.14

TESTING WEEK!!!

**Some of this will be POST TRAINING testing that I expect PRs and some now..... and NO I am not telling you what ones I expect PR's.  Also keep in mind some of these their is ZERO "correct" score we are just looking for information... I have ideas where I went the next 8 weeks to go but nothing set in stone...this week is where we find out!


A. Build to a 1RM Back squat

B. 1x max rep back squats @ 80%

+

For time (go to THAT PLACE)

250m row
15 Burpee
25 KBS @ 70/53
15 Burpee
250m row

+

1 mile run @ about 80%

8.9.14

10am @ Northport

12 min AMRAP
400m run
20 Burpee

-rest 3 min-

12 min AMRAP
20 Pull-ups
20 KBS @ 53
40 DU's

-rest 3 min-

12 min AMRAP
10 DL @ 95/65
8 HPC @ 95/65
6 S2OH @ 95/65
200m run

8.8.14

A.6x2 @ 70% EXPLODE out of bottom (should feel easy) (rest 2 min)

B. 6x 2 TALL snatch (NOT POWER) 

*No dip, from hang, high pull and drop to full squat

C1. 3 TnG power snatch AHAP (rest 30 sec)

C2. 8-12 GH raises (rest 30 sec)

C3. 5 Ring dips weighted if possible (rest 2 min)

Guys-400m farmers carry (13 lengths inside gym, use big handles HEAVY)
Girls- 5 sets of 12 box jumps AFAP @ 24 (rest 2 min)
*Record box jump time

8.7.14

Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY - The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
- AND/OR -
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

8.6.14

A. 4x 3/6 Front squat/Back squat @ 80% of FS (rest 3 min)

B. 20 Power cleans for time @ 70% of max clean  

+

10 min AMRAP @ high aerobic effort
10 Sit-ups
50 DU's
200m run

-rest 3 min-

10 min AMRAP @ high aerobic effort
7 HPC @ 135/95
10 burpee over bar
13 T2B


-rest 3 min-

10 Min AMRAP @ High Aerobic effort
10 Box jump overs @ 24/20
10 ALT KB Snatch @ 53/35
200m run

8.5.14

10 min ALT EMOM

1- 5 UB Push Press HEAVY

2- 8-15 UB T2B (shouldn't take more than 20 sec)

+

10 min row @ 70%..... right after the 10 min reset rower and...

300m for time

+

4x 250m row @90% (rest 3 min)

*times should be consistent and not ALL out but close

8.4.14

Week 8 (Training Phase 2)

**An event has been created with a date and time for the next Competition Program meeting. You will need to be at the meeting and the $40 is due that day no later.

A. 3x MAX reps BS @ 75% (rest 5 min)

B.3x10 weighted step ups (rest 45 sec between legs)
* Box should be where stepping leg is just above parallel

C. Pull-ups- (0-5= 2) (6-10= 6) (11-15= 8) (16-24= 9) (25-35=12) (36+ = 14) EMOMx6

D. Ring dips- (0-5= 1 or 4NEG) (6-10= 6) (11-15= 8) (16-20= 9) (21-25=10) (26+ = 11) EMOMx6

+

4 sets NOT for time
5 OH Throws @ 40/20
60 sec rest

12  KBS with weight used last week for Russians

2 min rest

8.2.14

60 min AMRAP
1 gym suicide (5,10,15,20 yards)
50 DU's
70 ft HS walk
70ft walking lunge
70ft R arm farmer carry 70
70ft L arm farmer carry 70