Thursday: A. Front Squat – 1RM w/ 5 count in hole pauseB. 10.8.6.4.2Front Squats (225) FloorBurpees C. 10-15 of Gymnastics WorkD. 7 min Recovery Row at z1
Month: October 2013
Team B from Garage Games A. Max out Snatch / Clean & Jerk
A. Power Clean -1rm rest 2 minB. 90% x 30 reps – 8 min capC. 1x MAX Wall Balls (20 to 10′ target)* rest accordingly between B & CD. TGU 20 alternating ARMsE. DB SA Row’s – get in some work hereF. 7 min recovery row @z1
We are testing this week A. Snatch – 1RM B. Strict Press – 1RM C. 30 Muscle Ups For TimeD. :30 on @85%:30 on @50%x 14 min on AD
A1. #’d Pullups 4 x 5; rest :20A2. #’d Deficit Pushups 8-10 reps x 5 sets ; rest 1 minB. For Time:1 mile Run +1 min on1 min off– accumulate 3k meters on Rower *set up intervals and write down each m following the minute+ 1 Mile RunC. 10-15 min of Gymnastics Skill Work + Core
am: A. Snatch – Power or Squat – simply move the most weight in this ladder. EMOM , starting at 115/83, climbing by #10 EMOM til failureB. Complex: Snatch Deadlift + Hang SqT Snatch + TnG SnatchC. 500m Row x 5; rest 1 min between ; go 90-93% out of gate; see how well you can sustain. …
Recovery DayA1. Active Recovery; Foam Roll, ART, Thai YOGA massage, Yoga, stretch session etc. A2. Line up NutritionA3. Line up Training for the rest of the weekA4. Active movement, low volume / low intensity. Play a sport or some technique work in the gym. Keep the body lose and ready for tomorrow!
Goodluck to Kellie & Amy competing this weekend at 2A; along with the rest of PBP & CFF athletes A. Back Squat 1.2.3 cluster x 4; rest :10, rest 3 minB. Complex: SqT Clean + Hang SqT Clean + Front Squat + SqT Clean – climb to singleC. MAP Training @80%AMRAP 126 C2B6 hang SqT …
Dec 7th – American Opens – it’s coming! A. Thruster – 1RM for day B. Front Squat – EMOM climb by 10-20#, starting at 185/123 – approaching max, can take smaller jumpsC. AFAP 10.8.6.4.2 Thrusters 135/93 184.108.40.206.10 Muscle Ups (females. 220.127.116.11.7)am or pm session – depending on athlete A. :30 on @90:30 on @60x 10 min on ADRun 1 …
This past weekend was an amazing weekend for #PBP athletes who competed at the Milford Garage Games + those competing at their weightlifting meet. Full results will be posted tomorrow and stay tuned for some camera shots! Congrats to all!Monday: – Rest Recovery. Training picks back up tomorrow.