Month: October 2014

Thursday, 103014

Saturday Comp Training is always a blast  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  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 …

Thursday, 103014 Read More »

Wed, 102214

Mickey am: A.  amrap 20 @70-80% 5 Strict Pullups 5 Stone over Shoulder (100/65) ish *depending what your gym has  10 Cal AB  10 GHD Situps  20 Double UndersB. Front SqTs – Banded – 3RM with lighter bands *note the bands C. 10 min on Shoulder Health / Recovery  pm: A. SqT Clean – 1RM …

Wed, 102214 Read More »

Tuesday, 102114

CFF Blue and CF Prototype Teams @ Milford Mayhem this past weekend A. High Blocks (above knee) Power Clean cluster 1.1.1; build to max in 15 min B. Snatch Grip Deadlift (deficit) 3×3 @ your max clean weight  *straps allowedC. 10 min clock est 10RM Push Press (from floor)rest 2 min 2 min max hspu (kipping allowed)rest 6 min @the …

Tuesday, 102114 Read More »

Monday, 102014

am:A. 500m Row Repeats; x 5; rest 2:15 between – sustainable pace is goal here, building on prior weeks. B. Back SqT 1×6 @701×6 @801×3 @901×2 @95C. Front SqT1×5 @651×4 @751×4 @801×4@80pm:A. 3 Positional Snatch (starting above knee, then below knee, then floor *not tnG from floor, reset hips); build to max in 12-15 min B. 10 min …

Monday, 102014 Read More »