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

March 17, 2015

A.

In 8 total attempts:

Find a max power clean 

B.

2 sets of:

Max reps touch and go clean (75% of A)

-rest as needed

C.

3 sets of:

20 Cal Row

20 Toes to Bar

20 Handstand Push Ups

-rest 2 minutes

D.

As many Rounds and Reps as possible in 8 minutes:

20 Box Jumps (24/20)

20 Shoulder to Overhead (95/65)

15 Box Jumps

15 Shoulder to Overhead (135/95)

10 Box Jumps

10 Shoulder to Overhead (175/135)

5 Box Jumps

Max Reps Shoulder to Overhead (205/135)

March 16, 2015

A.

5 sets of:

Muscle Snatch x 1 rep

B.

6 sets of:

2 Position Snatch (Mid thigh and Ground)

C.

4 sets of:

Back Squat x 3 reps

D.

For Time:

40 Burpees (to 6" target)

30 Deadlifts (185lbs/125lbs)

30 Burpees

20 Deadlifts (255lbs/170lbs)

20 Burpees

10 Deadlifts (315lbs/205lbs)

March 13, 2015

I feel like Nostradamus for the second week in a row now. You guys should be mentally prepared for this one again.

I have nothing more to say other than the famous words a Mr. Josh Bridges once said...

"Don't be a p*ssy and man up"

Friday Group:

A.

15.3

B.

Every 90 seconds, for 12 minutes (8 sets):

Push Jerk + Split Jerk

C.

Easy 15 min Row/Bike/Run/Swim

Saturday Group:

A.

2 sets of:

5/3 Muscle Ups 

20 Wall Ball Shots

50 Double Unders

-rest as needed

*please keep note of how fast each movement takes you

B.

Easy 15 min Row/Bike

C.

Mobilize for Tomorrow

March 11, 2015

A.

10 Minutes to establish a Front Squat Max

*taken from the ground

B.

4 set, for times of:

5 Hang Cleans (135lbs/95lbs)

10 Bar Over Burpees

-rest 90 seconds

C.

Every 4 minutes, for 20 minutes (5 sets)

400m Run

15 Double KB Swings (55lbs/35lbs)

5 KB Thrusters

March 10, 2015

A.

Build to a technique 3rm Split Snatch 

B.

3 rounds of:

8 Snatches (155/100lbs)

2:00 max row for calories

Rest 2 minutes 

Rest 5 minutes

2 rounds of:

8 Clean Grip Deadlifts 

50 cal bike

Rest 1 minute

Rest 5 minutes

8 minute AMRAP:

5 Burpee Chest to Bar Pullups

10 Toes to Bar

C.

Accumulate 

100 ft of Handstand Walking

50 Roll to Candlesticks

March 9, 2015

A.

Every 90 seconds for 12 minutes (8 sets):

Power Snatch + Snatch

B.

Every 2 minutes, for 10 minutes (5 sets):

Back Squat x 3 reps (80% at the max)

C.

Every 4 minuters, for 12 minutes (3 sets):

50 Wall Ball Shots

30 Double Unders

Max Muscle Ups w/ remainder of the time

March 6, 2015

Friday Group:

A.

15.2

B.

4 sets of:

Back Squat x 3 reps

C.

5 sets of:

Push Press + Push Jerk

D.

15 min row or bike

Saturday Group:

A.

3 sets of:

C2B Pull Up x 5 Reps

OHS x 5 Reps

*Focus on smooth mechanics. Also try diff techniques on the OHS and C2B

B.

10 min easy bike

C.

Mobility

*Focus on hips, lats and forearms

If you did the conditioning from Wed I am not a huge fan of you doing this Friday. I'd rather see you take one more day to let the biceps relax. If you must hit it Friday, warm up long enough to let the arms relax enough.

March 4, 2015

A.

5 sets of:

3 Position Clean
(Hi, Below Knees, floor)

B.

3 sets of:

Clean Grip Deadlift x 5-7 reps

C.

For time:
95/65 pound Overhead squat, 21 reps
42 Chest to Bar Pull-ups
95/65 pound Overhead squat, 15 reps
30 Chest to Bar Pull-ups
95/65 pound Overhead squat, 9 reps
18 Chest to Bar Pull-ups

D.

4 sets of:

2 minute AirDyne

-rest 2 minutes

March 3, 2015

A.

Five Sets of:

Muscle Snatch x 1 rep

B.

Every 90 seconds for 18 minutes (12 sets)

Snatch

Sets 1 - 3 @ 65-70% x 3 reps

Sets 4 - 7 @ 70-75% x 2 reps

Sets 8 - 10 @ 80-85% x 2 reps

Sets 11 - 12 @ 85-90% x 1 rep

C.

5 sets of:

Snatch Pull x 3 reps (heavy)

D.

Three sets, each for times of:

750m Row

12/9 Burpee Muscle Ups

rest 3 minutes

E.

Three sets, not for times of:

Bridge Up x 10 reps

rest 45 seconds

Supine Ring Row x 10 reps

rest 45 seconds

March 2, 2015

Since most (all) of you didn't front squat Friday, I'll replace it for the Back Squats today.

A.

4 sets of:

Front Squat x 3 reps

B.

4 sets of:

Split Jerk x 3 reps

C.

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

50 Double Unders

12 Box Jumps (24"/20")

6 Handstand Push Ups

*Don't go overboard on the BJ's but I still want you moving with good mechanics/speed