Month: September 2014

Thursday, 091814

Always remember where you started. Less than year ago, 93# clean and jerks were “hard”. Now, she C&J’s 180 lbs.  who else has some great things to share? Share In the group! A.1  60 minutes of active recovery here (for the power athletes – look to hold this 60 minute session around 60-70% effort).  Endurance athletes should …

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Sat, 091314

Good luck to our teammates and friends competing at Granite Games this weekend! Not attending Comp Training @ CFF A. 10RM Back SqT B. Gymnastics Obstacle Course; created by athletes participating C. 20 min on Rower  :30 on hard :30 on easy  D. Recovery Work ; scap, mobility etc  Those attending CFF will have separate …

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Friday, 091214

Congrats to Jen B!  A. 10 min of Snatch Drills; per athletes weakness B. Snatch Balance Work ; barbell to light weight *12-15 min of work here  C.  :30 wall balls (30/20) :30 burpees  :30 assault bike  rest 6 min x 4-5 rds

Thursday, 091114

Rest Day A.1  60 minutes of active recovery here (for the power athletes – look to hold this 60 minute session around 60-70% effort).  Endurance athletes should be just doing A.2 – A.3A.2  Self pre-had.  30 minutes of foam rolling and concentrated mobility drills for those areas that need it.  For athletes who need more stability – then this is …

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Wed, 091014 – dr-load week

New Affiliates following the comp phase progrsmminf… Have you been introduced to Blonyx yet? A. SqT Clean + Hang SqT Clean ; build in this complex  B. Front Sqt – 3RM + 3×3@90% C. 3 rds @80% 10 Strict HSPU 400m Run  10 Thrusters (115/83) 15 T2B D. 30 min on Bike @Z1