• Monday, 082018

    Sean; 321lb PR

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    De-load Week

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    A. Power snatch + Hang SqT snatch + OHS ; every 2 min x 7-9 @70-80% max

    B. Back SqT – up to 90% for 3×1

    C. Amrap 10

    1 legless rope climb

    10/8 cal bike

    10 kB swings 70/53

    10 Ghd sit-ups

    D. Becomplete

    1, dB sa row 6-8 reps x 4 set ; each set super-set with 15 banded face pulls + 12-15 banded triceps press downs

    2. DB kick backs 8-10 reps x 4 each arm

    3. Db hammer curls 3 sets of 10-12 reps

    4. Weighted Ghd extension (bar on back with :10 static hold on final rep parallel to floor)

    5. Crossover symmetry protocol

  • Sat, 081818

    Happy Birthday Lynn!

    Strength Phase:

    A. Snatch – AHAP ; athlete chooses start position

    B. Clean & Jerk – AHAP; athlete choose start position

    C. Front SqT- 2RM – bottoms Up + 3×2@85%

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    2019:

    Recovery Weekend

    *those attending CFF for CAP training will have team workout and some Fun.

    **de-load weekend leading into de-load week; transitioning from 3’s into our next phase.

    A. Power snatch + OHS ; Emom x 12. Starting at 65%. Ascending

    B. Power clean + front squat + Jerk x 1 rep x 12 min Emom

    C. 10 min of hand balancing / Handstand tricks of courses

    D. Conditioning:

    Minute 0-10 : :30 hard bike / :30 easy

    Minute 11-21: :30 hard rower / :30 easy

    Minute 22: 5 rds @80% – 400m run 15 GHD sit-ups

    E. Recovery

  • Friday, 081718

    Strength Phase:

    A. Snatch from floor up to 3RM + 2×3@90%

    B. Back SqT – 5rm

    C. Snatch Pull up to 3RM + 2×3@90%

    D. Snatch deadlift up to 3RM + 1×3@90%

    E. RDL 3-5×3 within 10% of 3RM

    F. Bent row 3-5×3 within 10% of 3RM

    G. L-Sit holds – accumulate 2-3 min; depending your level

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    2019 Regionals

    Weightlifting:

    A. Snatch from floor up to 3RM + 2×3@90%

    B. Back SqT – 5rm

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    Conditioning:

    6 rds @155/108

    12 deadlifts

    9 hang power clean

    6 shoulder to overhead

    9 back SqTs

    12 hspu

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    Gymnastics:

    10 legless rope climbs AFAP

    +

    5 sets of 5 strict weighted ring dips

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    Becomplete:

    1. DB SA Row 6-8 reps each side x 4 sets at 31X1 w/ rotation of torso at top

    2. Tabata Ring Support Hold x 8

    3. 2 rds of, 35 banded scap saueezes + 25 banded face pulls + 15 plate overhead tricep extension

    4. 3 x 20 GHD sit-ups

    5. Tgu – light and focused. 20-24 reps Alfa’s Sdinf

    6. Crossover symmetry

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    Performance:

    A. Snatch to 3RM for the day

    B. 6 rds @155/108

    12 deadlifts

    9 hang power clean

    6 shoulder to overhead

    9 back SqTs

    12 hspu

    C. Becomplete

  • Thursday, 081618

    Rest Day

    *those hitting recovery session; keep impact low and eccentric loading out of it.

  • Wed, 081518

    Strength Phase:

    A. Split Jerk 3-5×3 within 10% of 3rm

    B. Front SqT. -1RM with 3 second pause in hole + 3×3@85%

    C. Push press 3-5×3 within 10% of 3RM

    D. Bench press 3-5×3 within 10% of 3RM

    E. Weighted sit-ups – 4×12-15 reps

    F. 200m run x 10. Hard efforts.

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    2019:

    A. Strict Press : climb to heavy 5 rep, heavy 3 rep and 3-4 heavy singles in *15 min max

    B. Front SqT – 1RM with 3 second

    Pause in hole.

    C. Running clock

    Amrap 3

    3 hang squat snatch 155/108

    3 muscle Ups

    Rest 3 min

    Amrap 3

    3 thrusters

    6 burpees over bar

    Rest 3 min

    Amrap 6

    10 heavy wall balls

    1 rope climb to 15’s

    Directly into

    :30/:30 bike x 8 minutes

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    Becomplete.

    1. 5 rds, 25 banded face Pulls + 10 hang squeezes + 15 pvc dislocates + 10 inverted shrugged + 12 dB rear flys

    2. Single leg lateral step ups. 8-10 step each leg x 4 sets

    3. Accumulate 3 min each split stretch

    4. 15 min foam rolling

    5. Crossover symmetry

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    #

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    Performance:

    A. Strict Press : climb to heavy 5 rep, heavy 3

    Rep + heavy singles

    B. Running clock

    Amrap 3

    3 hang squat snatch 155/108

    3 muscle Ups

    Rest 3 min

    Amrap 3

    3 thrusters

    6 burpees over bar

    Rest 3 min

    Amrap 6

    10 heavy wall balls

    1 rope climb to 15’s

    Directly into

    :30/:30 bike x 8 minutes

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    Becomplete.

    1. 5 rds, 25 banded face

    Pulls + 10 hang squeezes + 15 pvc dislocates + 10 inverted shrugged + 12 dB rear flys

    2. Single leg lateral step ups. 8-10 step each leg x 4 sets

    3. Accumulate 3 min each split stretch

    4. 15 min foam rolling

    5. Crossover symmetry

  • Tuesday, 081418

    Coming soon . . .

    Strength Phase:

    A. Clean up to 3RM from floor + 2×3@90%

    B. Clean Pull 3RM – hitting all positions

    C. CG deadlift – 3rm

    D. Weighted wide grip pull-ups – 7×3

    E. Weighted close grip chin-ups – 8×2

    F. Bike – 10 min :30 hard :30 easy

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    2019 Regionals:

    Weightlifting:

    A. Clean up to 3RM from floor + 2×3@90%

    B. Clean Pull 3RM – hitting all positions

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    Conditioning:

    A. AFAP

    5k row

    5 mile assault bike

    *target is to go hard but be sustainable

    B. Another session or decent rest / Recovery between A&B

    * 6 front squats + 5 shoulder to overhead + 4 hanG power cleans + 3 s to overhead + 2 legless rope climbs

    x 3-4 HEAVY SETs

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    Becomplete:

    1. 25’ HEAVY SLED PUSH + 50m double DB oh walk + 50 sprint. Rest 2-3 min x 6-8

    2. Double bent over DB seated row 8-10’reps x 4 sets

    3. Med Ball Russian twist 14-16 alt twists x 4 sets

    4. 10-15 man of banded resistance work ; athletes choice

    5. crossover symmetry protocol

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    #

    Performance:

    Conditioning:

    A. AFAP

    5k row

    5 mile assault bike

    *target is to go hard but be sustainable

    B. Reasonable rest / Recovery from above –

    * 6 front squats + 5 shoulder to overhead + 4 hanG power cleans + 3 s to overhead + 2 legless rope climbs

    x 3-4 HEAVY SETs

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    Becomplete:

    1. 25’ HEAVY SLED PUSH + 50m double DB oh walk + 50 sprint. Rest 2-3 min x 6-8

    2. Double bent over DB seated row 8-10’reps x 4 sets

    3. Med Ball Russian twist 14-16 alt twists x 4 sets

    4. 10-15 man of banded resistance work ; athletes choice

    5. crossover symmetry protocol