12.30 - 1.5

Monday: 
1 session today. 
A.  EMOM x 10 - Back Squat @85-87%
B. Clean x 3 + Jerk x 2 - build to heavy single in 15 minutes
C. AFAP
30 OHS (115/83)
60 Pullups
30 HSPU
60 Front Rack Walking Lunges (115/83)

Tuesday:
am: 
A. Clean & Jerk - build to heavy Triple TnG
B. TGU - 20 reps light(er) in weight, position and stability focus 
C. 200m Row x 6; rest :30 between; sustain

pm:
A1. Deadlift - hit a HEAVY 7 rep for the day; not failure point; build on this in 4 working sets of 7 following warmups; rest :20
A2.  Muscle Ups 5-7 for men, 3-5 for woman ; rest 3 min x 4 sets 
B. 
10 Hang Power Cleans 155/103
10 Bar Lateral Burpees 
20 Cal AD / 6 Cal Assault Bike
rest 5 min x 5 - GO GO GO !

Wed: OFF / Rest, mobilize and get ready for Thursday 

Thursday:
am: 
A. 
:30 on hard 
:30 on easy 
x 12 minutes on Rower
+
immediately into 150 Double Unders
+
immediately into max effort 1k Row 

pm:  "test"  Opens WOD from 2013
7 min to climb
A. 135/93 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/93 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/93 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/93 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/93 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/93 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Friday: Competitors Together for Team Training PM
am: 
A. Front SqT - hit 10RM for the day; if its there go for a PR; no more than 3 attempts at the heavy stuff
C. 2500m Row at 1:58/2:08 Pace 

pm: Team Training - 7:30pm
A. 5RM SqT Cleans; NOT TnG - right back on the bar! 
B. Team WOD's (teams of 2 ; same gender)
1. "Team Angie"
rest for other heats 
2. "chipper"
75 Front Rack Walking Lunges (185/123) (from rack)
150 Cal Row

Saturday:
A. #'d Pullups -  climb to 5 & 3 RM for the day 
B. #'d Ring Dips - climb to 4 & 2 RM for the day 
C. 
:30 on HARD on Assault Bike
:30 on Easy, 20m Shuttle Runs (10m down 10m back)
x 24 min
+
20 min of Mobility 

Sunday: OFF  Completely, ONLY Mobility & Recovery Work 

12.23 - 12.29

De - Load week for all; also leading into "Arena Attack Competition" for those participating.
Dial in nutrition, sleep and recovery methods this week. Fight the urge to ADD. Enjoy the holidays, enjoy the rest and give those bodies a bit of rest going into January and a key part of the competition phase of the year.

Monday:
am: 
 :30 on HARD
:30 on Easy 
x14 on Rower
+
20 TGU, alternating arms 
+
4 rds @80%
400m row
30 double unders
20 db thrusters (35/25)
10 C2B
rest 4 min between

pm:
A. Back Squat  -  3x3@75% 3x3@80%
B. Snatch - EMOM x 12 min - 2 reps, NOT TnG @75-80%
C. 
AMRAP 12 @80&
3 Burpee Muscle Ups 
4 HSPU
5 Cal Assault Bike

Tuesday:
A. Deficit CG Deadlift 4 x 2 @70% 
B. Pendlay Row 5 x 5; ascending 
C. EMOM x 16
odd: 8 Burpees AFAP
even: 8 kb SqT Cleans (53)
D. 3k Row @ 2:00/2:10 pace 

Wed: OFF / Recovery

Thursday:
A. Snatch - climb up to 90%, followed by  3 x 2 @70%
B. Clean & Jerk - climb up to 85%, followed by 3 x 1 @70-75%
C. 
10 minute amrap @ 80%
5 cal Assault / 20 on AD
10 kb swings 53/35
5 T2B
10 burpee box jumps overs (24/20)

-rest 4 minutes-

10 minute amrap @ 80%
30 Double Unders  150m Row
20 UB wall balls (20/14)
15 aBmat situps
Friday:
am:
:15 sec on Assault bike x 6; rest 2:30
B.  Split Jerk - singles up to 75% speed and technique.  3 x 1 @75%
C. 2 rds - easy pace
1 Clean & Jerk (155)
2 Front Squats ^
3 Muscle Ups
4 Deadlifts 
5 C2B * come down, shake out 
6 T2B
7 KB Swings (light)
8 CG Pushups
9 Box Jumps (rebound and practice)
10 GHD Back Sit Ups
20 Double Unders
200m Row

Saturday:
20 min of Aerobic Work
+
Lots of Mobility

or "Arena Attack Competition" for those competing 

Sunday: OFF Rest to get back into high gear on Monday 

12.16 - 12.22

12.16 - 12.22

Monday:
am: 
A. 
:20 Sprint on AD
x 8 , rest 2:30
+
EMOM x 18
Odd: Upper Gymnastics Skill (depending on level) : Muscles up, scale to c2b, scale to regular; work butterfly etc
^rep range depending on athlete; athlete specific…message
Even: Pendlay Rows ; sets of 5-7; play with weight

pm: 
A. Snatch TnG x 2 + Overhead Squat x 4  - build to heavy single in complex
B.  
:30 of C2B Pullups
:30 Burpee Touches
:30 HSPU
rest 5 min x 5
C. Barbell Curl 3 x 10; working sets
D. Banded Tricep Press Down 3x20


Tuesday: 
am:
A. Back Squat - 5 x 5 @30X0, ascending;  working sets!
B. Deficit 3 Position Clean Pull (ground, below knee, above knee) x 5 @100 - 105% of Clean
C. 
pm:
ARENA ATTACK WOD #2 - Teams of 2; partner up with your partner for 28th if possible. If participating. . . if not, partner up!
18 Min Time Cap
Complete 2 rounds of the following: 
100- Double Unders 
80- Kettlebell Swings 70/5360- Box Jumps 30/2440- Kettlebell Lunges  70/53
20- Wallball Situps 20lb/14
+
TGU Work 

Wed: 
am: Breathing
amrap 10 @80
10 Thrusters (95/63)
15 Cal AD
20 AbMat Situps
rest 4
amrap 10 @80
200m Row
10m HS Walk
5 Strict Ring Dips
rest 2 min
15 min AD Flush

pm: Recovery Work (mobility, muscle specific)

Thursday:
am:
A. Clean x 2 + Jerk - build in this complex to heavy single ; in 15 min
B. EMOM x 8 @85% of A x 1 rep each minute
C. AFAP
5 Burpees AFAP
10 Box Jumps (30/24)
200m Row
rest 5 min x 3 rds

pm:
A. Push Press - 10RM for the day
B. 
amrap 12 @85
5 HSPU (shoot for strict)
10 No Pushup burpee box jumps (24)
15 Cal AD
20 Double Unders
rest 5
amrap 8 @90
200m Row
15 Cal AD
10 T2B
rest 4 min
amrap 3 @ go to a dark place 
10 Thrusters (95/63)
10 Pullups

Friday:
A. For Time: 
3 rds
10 Power Snatch's (135/93)
20 Front Rack Walking Lunges (135/93)
then, 
3 rds
10 Deadlifts (115/83)
10 Front Squats (115/83)
20 UB Box Jumps

B. DB SA Row 8-12 reps x 3-4 sets; ascending in weight; rest :30 between arms
C. 5k Row @80% - every 1k, come off and perform 1 min plank hold

Saturday:
A. w/ Partner - For Time:
10k Row Swapping every 250m
Accumulate 5 minutes of HS Holds on wall (grab stop watch-partner starts stops)
150 GHD Situps
B. Light TGU work, volume reps and stability focus
C. BB Assistance - per athlete 

Sunday: OFF

12.9 - 12.15

12.9 - 12.15 

Monday:
am: 
:30 on HARD
:30 on EASY 
x 18 min on rower 
+ 
20 TGU - light weight
+
5 rds @80%
200m Row 
10 burpees

pm: 
A. Snatch High Pull + Hang Snatch + Snatch  = build to single
B. 5 rds 
5/4 Muscle ups
30' Front Rack Walking Lunge (155/108)
C. 
1 min AD @60%
rest 1 min
1 min AD @90%
:30 rest 
x 8

Tuesday:
A. 21-15-9
Power Cleans 135/93
bar lateral burpees
B. Front Squat 3x7 @75% across;rest as needed 
C. 15-12-9 *treat as strength wod
Strict Pullups
Deficit HSPU
D. 3300m Row - establish a time 

Wed:
am: 
amrap 10 @80
5 burpees
5 pullups
10 box jumps (24) - step downs 
rest 2
amrap 10 @80
10 cal AD
10 wall balls
10 t2B

Thursday:
am: 
:15 max effort sprint
rest 2:30 x 10
+
10 min of Strict Pullup + Strict HSPU - work, low volume; low intensity 

pm: 
A. hit heavy single in Hang SqT Clean + TnG SqT Clean
B. hit heavy 5 Hang SqT Clean
C. Power Work  - each wod AFAP
500m Row
40 unbroken wall balls
30 Box Jumps (24)
20 burpees 
rest 10 min
500m Row
25 Deadlifts (225/153)
25 C2B Pullups
rest 10 min
500m Row 
25 DB/KB SqT Cleans (53/35) 50-55db/40db
15/10 Muscle ups

Friday: map @light %; long
A. @80%
2k row
100 cal AD
50 no push up burpee box jump overs (24/20)
B. Push Press - hit 10rm for day 
C. 90% of B for 1x10
D. 4x20 Weighted Situps (db)
E. RDL Work 3 rep work 

Saturday:
A. Banded Partner Work 
1 min on :30 off work 
*bear crawl, sprints, leap frog, reverse run etc 
B. Weakness Work 
EMOM x 10-20; depending
*upper gymnastics focus & skill work 
C. 2k row @z1
D. 10 min of TGU Work , hold positions, focus on stability

Sunday: REST

12.2-12.8

12.2-12.8

*Warmup Focus
A. Soss press
B. HS Walk
C. Core Holds

**Sessions: for double days. 1 and 2. Athlete dependent. If focus is breathing, make this your AM session. If movement or weight is issue currently, lets make that your am focus; or session 1. 

Monday:
am / pm

1. 
A. Snatch - climb to singles at 90%, shoot for 5 makes; plus volume leading up
B. Snatch - 5RM TnG (power or squat- move most weight)
C.
:30 on HARD
:30 on EASY
x 12 min on AD

2. 
A. EMOM x 10
Odd: 20 unbroken Wall Balls
Even: 125m Row - GO!
rest 5 min
B. EMOM x 10
ODD: 4-6 Muscle ups
Even: 10 Russian KB Swings (heavy) 88/106 min…70 woman
C. Recovery Row - 7 min light

Tuesday: #'d + Map
A. Complex:  Power Clean + Hang Power Clean x 2 + TnG Power Clean
B. 
300m Row
25 Box jumps
20 Burpees
15 HSPU
Rest 6 minutes x 3

rest accordingly; recover

AMRAP 8
3 rds
15 Thrusters (95/63)
15 Pullups
then, remainder of time, establish a max weight for Power Clean + Split Jerk


Wed:
A. Recovery Day

Thursday: OH Stability Focus weightlifting + MAP
1.
A. OHS - 10RM for the day 
B. Complex: Push Press - Back Rack Push Press + Front Rack Push Press x 2
C. Recovery Row

2.  
A. Split Jerk - 10 min working on speed and position; weight NOT focus
B. 
:30 max power cleans (115/83)
:30 max box jumps (24/20)
:30 max burpees 
rest 5 min x 4
+
:30 max KB Swings (88/70)
:30 max DB Thrusters (45/35)
:30 max Cal AD
rest 5 min x 3
+
AMRAP 2 
max reps Ground to Overhead (185/123)

*Rest the 5 minutes following last round of each section. So after 4th round of :30 workout above, rest 5 before starting the second :30 workout. Same with following that, rest 5 min between that and the AMRAP 2

Friday: Complex CP - heavy barbell + Power Work
A. Complex: SqT Clean + Front Squat x 3 + TnG SqT Clean
B. 
@90%
30 Cal AD
20 Cal Row
10 Deadlift (275/185)
rest 5 minutes x 3
+
35 DU
25 Goblet Squats (70/53)
15 T2B
5 Muscle Ups
rest 5 x 3

*rest 5 minutes between these two parts above. 

Saturday: 
A. Back Squat 3x3 @85% of 1RM, 2x2 @90% , 2x1 @93%; rest 2:30 between
B. 
500m Row @1:41 / 1:58
rest 3 x 8
C. TGU - spend 10 minutes, building in weight, alternating arms
D. Hand Balancing / Core Work 

Sunday: Rest

11.25 - 12.1

11.25 - 12.1

Monday:
am: 
A. Snatch - Triples, not TnG (move most weight: if this is power version, perform % reps as SqT Snatch, building this technique)
B. Front Squat - build to heavy single in 10 min
C. 7 min recovery row

pm:
A. Push Press - 8RM for day 
B. 90% of A for 1x8
C. Back Squat - 3RM for day 
D. Front Squat 225 x max Reps x 1 set
E. 
800m Run
50 Clean and Jerks (135)
1k Row
50 Wall Balls (20/14) to 10'
800m Run

Tuesday: MAP
A1. CG Deadlift - 10 rep x 3 sets@85-90% of your 10RM; rest :30
A2. HSPU 1 Strict + 3 kip , continuous til failure x 3 sets ; rest :2-2:30
B. AMRAP 15
15 KB (70/53)
15 Box Jump (30/24) - step down
C. 20 TGU - alternating arms , climbing in weight
D. 10 min of Core work 

Wed:
A. Max out snatch
B. max out clean and jerk
C. max out back squat 
* on all, jump accordingly, keep volume in line

Thursday: 
A. "Amanda" 
rest accordingly
B. OHS 4-5 Reps x 4-5 sets at 22X1
C. 
:30 on @85
:30 on @60
x 14 on AD
* scaled versions for AMANDA will be on board.
email for info

Friday:
A. Recovery Day, prepare for tomorrow

Saturday:
A. "Grace" 
rest 20 min
B. . "Jackie" 
rest 10 min
C. "Jackie" again, but reversed. 
30 PU
50 Thrusters
1k Row
rest 10-20
D. Front Squat - Climb to heavy single for day 

Sunday: OFF

11.18 - 11.24

11.18 - 11.24

Monday:
am: 
A. 3k Row - holding 1:58 / 2:05 pace
B. Thruster - 85% x 1 x 5 reps 
*build up to this
C. Cool Down Recovery 

pm:
A. Strict Press - 3RM for day 
B. 90% of A for 2 x 3
C. Back Squat - 8RM for day
D. 90% of A for 1x8
E. EMOM x 12
Odd: Muscle ups 3-5
Even: 8-12 Pistols (alternating
F. 
20 Wall Balls (30/20)
10 HSPU (deficit)
rest 5 minutes x 4 *shoot for unbroken each round
G. 5-7 min of Recovery Work 


Tuesday: 
am:
Cyclical Work
:30 on Hard
:30 on Easy 
x 12-18 min  on AD 

pm:
A. Power Clean Cluster 2.2.2 x 3; rest :20, rest 2:30 - try for new max on complex 
B. 3 rds
10 Hang Power Snatch (135/93)
20 Pullups
30 Box Jumps (24/20)
C. AMRAP 10 @85-90% - sustainability being key
5 Burpee Touch's 
10 T2B 
200m Run


Wed:
A. Technique Weightlifting
B. Positioning and Drilling
C. Recovery 

Thursday:
A. OHS - build to 4RM for the day
B. OHS 2-3 sets of 2-3 reps at 33X1 - working position and stability 
C. 
AMRAP 10 @90%
25 Double Unders
15 Cal Row
5 TnG SqT Cleans (135/93)
rest 5
EMOM x 14
Odd: 10 KB Swings 106/88 men  70 woman
Even: :25 AD Sprint @90+ %

Friday: @ Earned PM
am:
:30 on HARD
:30 on EASY 
x 12 on AD
+
20 TGU's (light, focusing on position and shoulder recovery)
pm:
A. Power Snatch: build to heavy single in 10 min
B. Power Clean Ladder - every :90, complete 1 power clean
ladder goes: 185/113 - 205/123 - 225/133 - 245/143 - 255/153 - 265/163 - 275/173 - 285/183 - 295/193- 305/203 - 315/213……
C.12 min to hit max Jerk  (From Rack)
D. 3 rds
5 Thrusters (185/123)
7/5 Muscle Ups

rest accordingly 

E. Team WOD @ Earned
Teams of 2 - different Gender - opposing gyms team up - 1 working a time throughout
*be announced that night 

Saturday:
A. 5k Row @80%
B. 10 min of mobility work 
C.
500m Row Repeats
resting 1 min between 
x 5 @85% - sustain same pace throughout
D. 10 min of Core Work 

Sunday: OFF

11213 - 111713

Tuesday:
am: 
Long and Light

pm:
A1. Deadlift TnG Reps  - 5-4-3-2-1-1-1 *singles NOT above 90%; NO REST
A2. :30 on AD @90% ; rest 2:30
B. 
400m Run
30 cal Row
20 AD
10 Deadlifts (275/183)
rest 5 min x 4
C. EMOM x 14
Odd: Split Jerk x 2-3 reps - ascending in weight (speed and technique is the focus here)
Even: DB SA Row 8-10 reps each side

Wed: 
Weightlifting - work technique here, % based; SPEED
+
Added Mobility phase - 45 min

Thursday:
am:
:30 on HARD
:30 on EASY 
x 14 on Rower
+
Light TGU Work 

pm:
A1. Snatch Grip Deadlift - 5RM TnG Reps - 10 min cap to obtain
A2. DB Strict Press * each set of Heavy Deads, perform 4-5 Strict DB Press; heavy as possible
B. EMOM x 10 min x 4 Muscle ups 
C.  5 rds
5 Hang SqT Snatch (135/93) *shooting for unbroken each time
10 Unbroken Wall Balls (30/20) 
500m Row *this row should be sustainable each time


Friday:
am: 
Max out Snatch + Clean & Jerk 
+
% work ; coach directed 

pm: 
A. Front Squat - Heavy Double
B. Push Press - build to heavy single
C. 90% of B for 1x AMRAP
D. 80% of B for 1x AMRAP
E. Southie Comp WOD
40 Power Clean (115/83)
30 Bar lateral burpees
20 Thrusters
10 Snatch's
 
Saturday:
Aerobic Work of Choice
+
McCauley Seminar for those attending
(workout at lunch break)
+
TGU and Scap Work 

Sunday:
OFF

Monday, 111113

What it's all about!!!  N.E.A.L Season 1 Week 1 is complete. What an amazing week. Something great has been started; excited to watch it grow. 

am:
A. Push Press - 5RM
B. 90% of A 1x5
C. 80% of A 1x5
D. Back Squat - 5RM
E. 90% of D, 1x5
F. 80% of D, 1x5
G. 10 min AD - @60% 

pm: 
A. 3RM - Hang Squat Clean for the Day 
B. MAP Training
10 min amrap @85
10 c2b
20 cal ad
rest 5
10 min amrap @90
5 Strict HSPU
10 Box Jumps (30/24)

rest 5

10 min amrap @95

40 Double Unders

200m Run

10 Thrusters (95/63)

Sat, 110913

Competition Day

+ 2nd PM Session 

: Individual Focus 

Friday, 110813

CFF Comps are lined up. Check FB and website for updates

A. 2RM Hang Power Snatch
B. 2RM Push Jerk 
C. Max Height Box Jump

D. Light & Long Recovery, Prep work for tomorrows Competition

Thursday, 110713

Tory Gray

am: 
A. Complex: Hang SqT Clean x 2 + Squat Clean + Jerk 
B. Front Squat - 2RM

pm: 
AMRAP 10 @80-85%
10 C2B pullups
20 Cal AD
rest 5
AMRAP 10 @85-90%
200m Run
10 GHD Situps
5 Burpees
rest 5
AMRAP 10 @90-95%
5 Muscle Ups
10 SqT Cleans (95)
20 Cal AD

Wed, 110613

Keep an eye out for launch of Kellie's website, KrushingKilos.com; diving into the womans weightlifting community and helping it grow!

A. WLW - max out both lifts  for the night, not crazy volume
B. Recovery AD or Row Flush

Tuesday, 110513

am: 
A. Snatch Grip Deadlift - 5RM TnG
B. #'d Ring Dips - 5RM
C. 
:30 on HARD
:30 on EASY
x 12 min on AD
+
1 mile cool down run

pm: 
A. 10.8.6.4.2
Power Clean (185)
Bar Lateral Burpees
B. 5 rds - unbroken sets
20 Wall Balls
10 T2B
*rest accordingly to get all unbroken rounds
C. 20 TGU- alternating sides

Monday, 110413

We are entering a new phase of our programming starting today. Questions on this, please message in. 

am: 
A. Strict Press 5RM
B. 90% of A for 1x5, immediately into 80% for 1x5 no rest just change weights
C. Back Squat - 10RM
D. 90% of C for 1x10, right into 80% of C for 1x10

pm: 
AMRAP 5
pbar HSPU's - max reps in 5 min
rest 3
AMRAP 5
25 Double Unders
15 Cal AD
rest 3
AMRAP 5
5 Hang SqT Clean (155/103)
10 Box Jumps (24/20)
rest 3
AMRAP 5
10 Thruster (95/63)
10 Pullups

110213

A. 10 min AD Test

B. Gymnastics Skill Work 

C. Fun!

110113

N.E.A.L - Season 1 Schedule is out. 

A. Clean & Jerk - 1RM
B. 
AMRAP 20
20 thrusters (135/93)
20 pullups
20 burpees
+
Recovery Work

Thursday, 103113

Thursday:

A. Front Squat - 1RM w/ 5 count in hole pauseB. 10.8.6.4.2
Front Squats (225) Floor
Burpees 

C. 10-15 of Gymnastics WorkD. 7 min Recovery Row at z1

Wed, 103013

Team B from Garage Games

A. Max out Snatch / Clean  & Jerk 

Tuesday, 102913

A. Power Clean -1rm 
rest 2 min
B. 90% x 30 reps - 8 min cap
C. 1x MAX Wall Balls (20 to 10' target)
* rest accordingly between B & C
D. TGU 20 alternating ARMs
E. DB SA Row's - get in some work here
F. 7 min recovery row @z1

Monday, 102813

We are testing this week

A. Snatch - 1RM

B. Strict Press - 1RM 
C. 30 Muscle Ups For Time
D. 
:30 on @85%
:30 on @50%
x 14 min on AD

Saturday, 102613

A1. #'d Pullups 4 x 5; rest :20
A2. #'d  Deficit Pushups 8-10 reps x 5 sets ; rest 1 min
B. For Time:
1 mile Run 
+
1 min on
1 min off
- accumulate 3k meters on Rower

*set up intervals and write down each m following the minute + 
1 Mile Run
C. 10-15 min of Gymnastics Skill Work + Core

Friday, 102513

am: 
A. Snatch - Power or Squat - simply move the most weight in this ladder. 
EMOM , starting at 115/83, climbing by #10 EMOM til failure
B. Complex: Snatch Deadlift + Hang SqT Snatch + TnG Snatch
C. 500m Row  x 5; rest 1 min between ; go 90-93% out of gate; see how well you can sustain. GO THERE!

pm: 
A.
2 rds, 
10 Bar Muscle Ups
20 Cleans 225/133

rest 5 min

3 rds
10 Hang SqT Snatch 135/93
400m Run
B. OH Stability Work 5-10 min

Thursday, 102413

Recovery Day
A1. Active Recovery; Foam Roll, ART, Thai YOGA massage, Yoga, stretch session etc. 
A2. Line up Nutrition
A3. Line up Training for the rest of the week
A4. Active movement, low volume / low intensity. Play a sport or some technique work in the gym. Keep the body lose and ready for tomorrow!

Wed, 102313

Goodluck to Kellie & Amy competing this weekend at 2A; along with the rest of PBP & CFF athletes

A. Back Squat 1.2.3 cluster x 4; rest :10, rest 3 min
B. Complex: SqT Clean + Hang SqT Clean + Front Squat + SqT Clean - climb to single
C. MAP Training @80%
AMRAP 12
6 C2B
6 hang SqT Cleans (115)
6 Box Jumps (30/24)

rest 6 min

AMRAP 12 @85%
6 T2B
6 Wall Balls (30/20 - to target)
6 Burpees

Tuesday, 102213

Dec 7th - American Opens - it's coming!

A. Thruster - 1RM for day

B. Front Squat - EMOM climb by 10-20#, starting at 185/123 - approaching max, can take smaller jumps
C. AFAP
 10.8.6.4.2 Thrusters 135/93
 2.4.6.8.10 Muscle Ups (females. 2.4.5.6.7)

am or pm session - depending on athlete 
A. 
:30 on @90
:30 on @60
x 10 min on AD
Run 1 mile @80%
rest 5 min
:30 on @90
:30 on @60
x 10 min on Row

Monday, 102113

This past weekend was an amazing weekend for #PBP athletes who competed at the Milford Garage Games + those competing at their weightlifting meet.   Full results will be posted tomorrow and stay tuned for some camera shots!  Congrats to all!

Monday: - Rest Recovery. Training picks back up tomorrow.

10.14 - 10.20

10.14 - 10.20

Week's worth of Programming. Leading into Garage Games and also Testing week coming up.

***EVERYONE ON SAME PAGE THIS WEEK, LEADING INTO GG

10.14 - 10.20
Monday
A.  Back Squat @ 90% x 1-2 x 5, rest 3 minutes
B.  Paused FS x 2 reps x 3 sets
+
5.4.3.2.1
P-HSPU (depth that is do-able)
accumulate :15 sec. L-sit hold
+
Amrap 5

5 c2b

5 burpees

Rest 5

Amrap 5

10 wall balls

20 DU

Tuesday
A.  Deficit snatch pulls @ 105-110% x 3 x 3
B.  EMoM x 10 minutes = 1 power clean + 2 hang power cleans *75% of 1 RM
C.  15 TnG clean grip Power snatch x 3 sets - rest 2 minutes 
+
500m row @ 1:39/1:50-1:55  /500 pace
rest 1 minute x 6 rounds *hit this pace.. go there

Wednesday
off

Thursday
A.  Back squat cluster, 1.1.1 x 4, rest 10 sec., rest 3 minutes @ 80%
B.  Deficit DL @ 60% + red bands x 3 fast reps x 8 minute EMOM (2-4" platform)
+
20 sec. amrap DB thruster @ 45-50m / 25-35w #/h
20 sec. am rap box jump - 24/20"
20 sec. AD sprint @ max effort
rest 5 minutes x 4 rounds

Friday
off

Saturday - Sunday
Garage Games

Sat, 101213

Mel

A. 5RM TnG SqT Clean WOD 

*Those competing in Garage Games; 12 min , 1 bar 4 people:::try to time out the :20 for the time limit

B. 10 min to hit Heavy Single Clean - no rest between A&B

C. AMRAP 15, WOD 3 from Garage Games - run the 4 person team accordingly

*Those following competitors and NOT participating in Milford GG. perform

AMRAP 12

Row 300

15 KB Swings (70)

15 Burpee Plate Hops 

+
Some skill / focus Work (indidivual)
+ 
Athlete Specific WOD (can incorporate together)

+

End with TGU WORK - rehab shoulders 

Friday, 101113

TEAM Support

am:

:30 on @90

:30 on @60

x10 on Row

into, 

:30 on @90

:30 on @60

x 10 on AD

+ 

20 TGU - light, speed, stability focus 

pm:

A. 
5k Row @80%
B. 
20 Muscle Ups AFAP
C. 
3 min AD Test
D. RECOVERY Row - 10 min flush

E. Eat, recover for tomorrows Team Training

Thursday, 101013

am: 
A.
 1 min on @85-90%
1 min on @60%
x12 min, running
+
20 TGU light work, warming up shoulder for tonight

pm:
A. A. Snatch - single every :90, starting at 135/93; climb by 10# each time
B. "Isabel" 
C1. CG Deadlift 3-3-3-3 @100-110%
C2. DB Strict Press 3-3-3-3 (find heavy weights for these sets, but get all 3 reps each)
D. 7 min Recovery Row @z1

Wed, 100913

A1. Active Recovery; Foam Roll, ART, Thai YOGA massage, Yoga, stretch session etc. 
A2. Line up Nutrition
A3. Line up Training for the rest of the week
A4. Active movement, low volume / low intensity. Play a sport or some technique work in the gym. Keep the body lose and ready for tomorrow!

Tuesday, 100813

TEAM

A. Hang Power Clean - 5RM for the day  - 15 min
B. Push Press - 5RM for the day - 15 min
C. 5 rds
250m Row
7 OHS OHS (135/93)
14 GHD Situps
+ 
EMOM x 20
Odd: HS Walk 30'
Even: 8-12 Pistols (alt)