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April 24, 2014

A.

Snatch Push Press + Overhead Squat

70% (of snatch) x 5+1

75% x 5+1

78% x 5+1 

B.

Power Clean

70%x 3

75% x 3

78% x 3 x 2

C.

5 sets for time of:

400m Run

10 Handstand Push Ups

10 Chest to Bar Pull Ups

April 22, 2014

A.

Front Squat

70% x 4

75% x 4

78% x 4

B.

Good Morning - 3x5 

C.

Every 5 minutes, for 30 minutes (6 sets)

500m Row

15 Kettlebell Swings (53lbs/35lbs)

15 Toes to Bar

April 21, 2015

A.

Clean & Jerk

60% x 3+1

65% x 3+1

70% x 3+1

75% x 3+1

80% x 3+1

B.

Clean Pull - 100% (of clean) x 3 x 4 

C.

Push Press 

70% x 5

75% x 5

78% x 5

D.

"Air Elizabeth"

For Time:

21-15-9

Power Clean (135lbs/95lbs)

Ring Dips

*Must Muscle up into the rings and begin your ring dips at extension. Yes, that means your MU doesn't count.

Sorry not sorry

April 20, 2015

A.

Snatch - 60%x3, 65%x3, 70%x3, 75%x3, 80% x 3

B.

Snatch Pull - 100% (of sn) x 3 x 4 

C.

Back Squat - 70% x 6, 75% x 6, 78% x 6 

D.

As many rounds and reps as possible in 12 minutes of:

15 Box Jumps (24"20")

10 Pistol Squats

5 Burpees

April 17, 2015

A.

Snatch Push Press + OHS - 75% (of sn) x 5+1 x 5

B.

Power Clean - 75% x 3 x 5 

C.

For Time:

50 Double Unders

50 Thrusters (45lbs/35lbs)

50 Double Unders

50 Thrusters (45lbs/35lbs

50 Double Unders

April 15, 2015

A.

Front Squat

75% x 4 x 5

B.

Good Morning

3x5 

C.

As many rounds and reps as possible in 12 minutes:

10 Strict Handstand Push Ups

5 Power Cleans (205lbs/135lbs)

10 Strict Ring Dips

April 14, 2015

A.

Clean & Jerk

60% x 3+1

65% x 3+1

70% x 3+1

75% x 3+1 x 3

B.

Clean Pull - 95% (of clean) x 3 x 4 

C.

Push Press - 75% x 5 x 5

D.

Three rounds for time of:

20 Box Jump Overs (30"/24")

20 Chest to Bar Pull Ups

April 13, 2015

A.

Snatch - 60%x3, 65%x3, 70%x3, 75%x3x3 

B.

Snatch Pull - 95% (of sn) x 3 x 4

C.

Back Squat - 75% x 6 x 5 

D.

2 sets of:

1000m Row

25 Burpees over the erg

-rest as needed

April 10, 2015

A.

Snatch Push Press + OHS

70% (of sn) x 5+1 x 5 

B.

Power Clean

70% x 3 x 5 

C.

4 sets of:

2:00 Max Double Unders

10 Chest to Bar Pull Ups

10 Shoulder to Overhead (135lbs/95lbs)

rest 2 minutes

D.

10 min cool down row

April 8, 2015

A.

Front Squat @ 70% x 4 x 5

B.

Good Morning 

3x5

B.

5 Rounds for times

14 Thrusters (95lbs/65lbs)

7 Burpee Pull-Ups

April 7, 2015

A.

Clean & Jerk

60% x 3+1

65% x 3+1

70% x 3+1 x 4 

B.

Clean Pull - 90% x 3 x 4 

C.

Push Press - 70% x 5 x 5  

D.

As many rounds and reps as possible in 20 minutes of:

20 Air Squats

10 Kettlebell Swings (70lbs/53lbs)

5 Handstand Push Ups

April 6, 2015

Alright guys, on to prep for the 2015 season.
 

A.

Snatch

60%x3

65%x3

70%x3x4 

B.

Snatch Pull

90% (of sn) x 3 x 4
 

C.

Back Squat

70% x 6 x 5 

D.

3 sets of:

20 Banded Good Mornings

10 Burpee Box Jump Overs (30"/24")

rest as needed (make it fast)

E.

10 x 30 sec AirDyne Sprint 

-rest 30

Decompression week

No programming for a week. I believe a decompression period is well deserved. Don't what you want. Be active. Play sports. Learn new things. Ride a bike. You can still come in and train, but don't put expectations on yourself. Don't even look at a clock. I don't want that.

I do however want you to do some reflecting over the course of the week.

A.

I want you to reflect on the good from this season. That could be anything from memories to lifts to events, etc. 

B.

I want you to reflect on what you think you could have done better over the course of this season. 

C.

I want you to come up with some goals for this next season.

C 1 - Short Term (1-3 months)

I want you to list a minimum of 3 short term goals. Short term goals are things that can be attended to and fixed in a very short amount of time. 

C 2 - Long Term (3+)

I want you to list a minimum of 3 long term goals. These goals are going to be a focus for you, over the next 8-10 months for next season.

Lastly, I want you to post your goals. Not just on here but somehwere visible to you.

Somewhere you will see them everyday. Somewhere that when you look at it, you are reminded that you have a specific mission in mind.

MArch 27, 2015

Here it is squad, last open workout of the 2015 season and it's a doozy!

Friday Squad:

A.

15.5

B.

Drink a beer (or soda) and cheers to a great season team!

Saturday Squad:

A.

2 x 2 min AMRAP

20 Cal Row

20 Thrusters (95lbs/65lbs)

-rest til recovered

B.

15 min Bike/Row

March 25, 2015

A.

5 sets of:

Deficit Deadlift (2") x 6-8 reps

*build in load per set

B.

6 set of:

Chinese Row x 3 reps

C.

Power "Amanda"

For Time:

9-7-5

Muscle Up 

Power Snatch (13lbs/95lbs)

*Snatches have to be UB

D.

10 x :30 AirDyne Sprints

- 1:2 Work:Rest

March 24, 2015

A.

Build to a heavy Seated Barbell Press x 4 reps

*6 sets. Stop if you fail to reach 4 reps

then...

3 sets of 2 reps at your highest successful lift

B.

3 sets of:

8 Squat Clean Thrusters (165/105)

1:00 Bike for Calories

-rest 2 minutes

C.

3 sets of:

8 Deadlifts (185/125)

10 Front Rack Walking Lunges (185/125)

1:00 Row for Meters

-rest 3 minutes

March 23, 2015

A.

Every 2 minutes, for 20 minutes (10 sets):

Snatch x 1 rep

B.

5 sets of:

Behind The Neck Jerk x 3 reps

C.

For time:

50 Cal Row

50 Thrusters (75lbs/45lbs)

50 Burpee Box Jumps

30 Cal Row

30 Thrusters (115lbs/75lbs)

30 Burpee Box Jumps

10 Cal Row

10 Thrusters (135lbs/95lbs)

10 Burpee Box Jumps

March 20, 2015

Here it is guys. First open workout with HSPU. Lets kick butt again this week.

Friday Group:

A.

15.4

B.

10 x :30 on/:30 off AirDyne for max cals

C.

3 sets of:

Bradford Press x 10 reps

rest 60 secs 

Chinese Plank x 60 secs

rest 2 minutes

D.

4 Rounds of:

10 Toes to Bar

15 GHD Sit Ups

20 Ab Mat Sit Ups

Saturday Group:

A.

Perform 2 x 2 min AMRAP of 15.4 at 70%

- rest as needed b/t sets

B.

Mobilize shoulders. A LOT.

C.

15 min Bike or Row

March 18, 2015

A.

5 sets of:

Front Squat + Jerk (1+1)

B.

Every minute on the minute, for 20 minutes:

Odd - Run 200m

Even - 5 Snatches (135lbs/95lbs)

C.

Every 2 minutes, for 10 minutes:

50 Double Unders

10 Two Arm KB Overhead Squats (53/35)

5 Bar Muscle Ups