11.7.14

A. 5x 2 Front squat right into 4 Back squat (rest 2-3 min)
+
"C2B FRAN"

-Rest 20 min-

"FRAN"

+

one mile carry, sandbag... walk...

**Dont let HR drop after the other sets, get something and throw on back and start walk...
**Put sandbags back in garage after...

11.6.14

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.

11.5.14

A. 3x3 Split PRESSES light to moderate (rest 90 sec between)

*In split jerk land position and do strict presses

B. 6x1 Split jerk AHAP w/ 3 sec pause in split (rest 3 min)

C. 3x5 ring dips with and external rotation and 1 sec pause at top (rest 2 min)

**YES if 5 is easy you do these weighted!

+

10 sets
30 sec Wall ball @ 25/20
30 sec rest
30 sec row @ 1:55/ 2:05
30 sec rest
30 sec plank
30 sec rest

11.4.14

A. Back Squat AHAP 16,14,12 @ same weights as last week (rest 3 min between sets)
*If you missed any sets last week back off that weight 5-10 pounds
B. 3x 25 sec hold on back at 100% of BS (rest 2 min)

+

3 Sets for max reps each set... rest 3 min between sets (must complete sets in under 90 sec)

max rep (-3) UB HSPU
max rep TnG Power cleans @ 165/115
*Sets must be finished in under 90 sec

+

3x 500m row @ 1:46/2:00 pace (rest 3 min between)

11.3.14

Week 2 (Phase.. GET READY FOR THE OPEN)

A1. 3x max (-2) STRICT pull-up (rest 1 min)
A2. 3x 10 Bent over barbell rows (rest 1 min)
A3. 3x 10 Deadlift at MOD weight all TnG (rest 2 min)
**REMINDER... A1,A2,A3...all done in a row one after another not all of A1 than all of A2 etc..

B.  7 min AMRAP @ HIGH AEROBIC EFFORT
      10 S2OH 115/75
      15 Box jumps @ 24/20
      20 HPC @ 115/75
      
      -Rest 3 min-
  
      7 min AMRAP @ HIGH AEROBIC EFFORT
      10 C2B pull-ups
      20 Sit-ups
      30 KBS @ 53/35
     
     -Rest 3 min-

      7 min AMRAP @ HIGH AEROBI EFFORT
      Burpee to a bar aprox 6 inches above


*For burpees goal is 100 for guys and 85 for girls. For each rep under these numbers we have a punishment... the coach at that class knows it and will let you know.