Saturday, 06012013

Chase Smith - signature Shirt; "coming soon"

A. 2k - TT

Rest

B. Max L-Sit - Paralettes 

C. Max L-Sit - From Rig 

Rest

D. 1 min Max GHD Sit-ups 

Friday, 05312013

Chase Smith with 235# Strict Press

Week 1 of Testing is almost to an end. Make sure to log all your #'s from this week. Tomorrow completes week one. . . Monday begins week 2 of Testing. 

A. 1RM - Power Clean
Rest 5-10 min
B. "Grace"
30 Clean & Jerks , AFAP (135/93)
Rest 15 min
C. AFAP
1k Row
100 Wall Balls (20/14) to 10' Target
400m Run
50 Burpee Box Jumps (24/20)
250m Row
25 KB Swings (70/53)

Thursday, 05302013

Rest Day 

Congrats to Kellie on her 200lb Clean!  Bodyweight of 124lbs.

Wed, 05292013

A. 1RM Strict Press

Rest 5-7 min

B. 1x AMRAP - Kipping HSPU

Rest 10 - warmup for wod movements 

C. LacEnd Tester

AFAP,

15 Hang Power Cleans (135/93)

Run 400m 

15 Hang Power Cleans (135/93)

Rest 3x

Repeat

Tuesday, 05282013

A. 500m Row, 1:30.  Repeat 2 more times. 3 total, resting 1:30 between. 

^sustainability being the main goal here 

Rest 15 min, 

B. AMRAP 5

Run 800m, then Burpee Touches 

C. Recovery Row + mobility

Monday, 05272013

Today starts a few weeks of testers. We will be getting some numbers to work with and testing a few energy systems which we will revisit periodically throughout the year; as we look to increase our capacity. 

Remember, video and blog all. Send me pics and vids as much as possible with results. 

This will be the competitors foundational programming guide. Individual stuff will be emailed accordingly. 

A. Competitors Warmup

B. Back Squat (high bar) - 1RM ; whatever Tempo allows you to obtain your 1RM

Rest 10

C. 85% of A, 1x AMRAP

D. C2B - 1x AMRAP

E. Ring Dips - 1x AMRAP

F. 5 min Row @ Z1

Our new cycle...

Competition Programming , - individual focus will be posted here for the 0-13 / 0-14 season.

Everyone following this programming; I would like to have comments on the blog comments daily. Those running their own blog , please link us. I would love to follow along. 

Programming will continue, 05/27

51 more weeks .... 

#2014Regionals

Thursday , 05162013

Here we go!

Update

Week leading up Regionals - all programming will be on the whiteboard for each individual. 

Sat, 05112013

One session

Lunch time of Attitudenation Seminar 

A. AFAP

20/14 Muscle Ups

15 Sqt Clean (185/118)

10/7 Muscle Ups 

10 Sqt Clean

2 Rope Climbs 

B. 7-10 min Recovery Row or AD @ Z1

C. Mobility / Roll out

Friday , 05102013

A. 3RM OHS - from floor 

 

B. Individualized 

Jordan  =  225 TnG Reps , "Jackie"

Chase / Kellie / Lindsey  = 21-15-9 , Deadlift (275), Box Jump (30)

BP & Lynn - Event 6

Kellie - Wall Balls 

C. Some Weakness work based on other event 

D. 7 min Recovery Row or AD

Thursday , 05092013

Rest / Recovery Day

Wed, 05082013

IPM session

Waiting for workouts to be announced. 

A. Practice Burpee Muscle Up Transitions and Technique

B. Axle simulation using fat Grips

C. WOD to test for Gauntlet

30 WB 20/14

30 C2B

30 Pistols

30 DB Snatch 70/50

D. Strategize 

 

Tuesday, 0507213

A. Clean - 1RM for Day
B. # Pull-up 3x5
C. Front Rack Lunges - 1RM
^ have to complete on both legs
D. EMOM work x 20
Odd: Individual
Even: Individual
***longer duration be smart with rep scheme based on movements. Will draw out each individually.
E. GHD Sit-ups 3x20

Monday, 05062013

Active Recovery Day - all at Z1

A. Stretch out ankles, calves and hips. Hit a 1 mile run.

Mobilize the hamstrings, hips and ankles

Rest a bit

B. Row 5k

Sunday, 05052013

1st Session : 8am

A. Teams of 4 - :30 On / :30 Off
(Stations)
A. DB Squat Clean (40/30)
B. KB OH Lunges (53/35) - KB in 1 Arm
C. AD - Cal
D. HS Hold (wall)
***if person comes off wall, all stations on team must halt. Only can be working while whomever is on D is up in HS Hold.

REST 6 min

Partner up Guy / Girl

B. AMRAP 4
Rope Climbs

Rest 4 min

Partner up Same Gender
C. AMRAP 5
30' Wheel Barrel
60' Buddy Carry


Rest

2nd Session : Noon @ TUFF

A. Technique / Strength on strong man movements.
B. Team WOD implementing movements

Saturday, 05042013

Session 1
9am

A. Strength - individualized

B. Team WOD

Team of 4, 2 Guy 2 Girl
100 Ground to Shoulder (135/93)
100 Box Jumps (24/20)
100 C2B
100 SDHP (95/63)
100 Burpees

While this is all happening. 4k must be rowed. 1 person will always be on rower, 3 others will be working 1 at a time.
2 barbells. Once row is done, 2 people can work at a time.



Session 2:
Afternoon

A. 3 rds - individually
10 DB Snatches (5 each arm alternating)
100m Sprint

100/70 is target on DB

Rest

B. Team Relays - teams of 4

Friday, 05032013

Session 1
A. Complex
Power Clean / SqT Clean / Front Squat / Jerk
B. Push Press - 2RM
C. Intervals @Z5 x 12 interval

Session 2
A. "FRAN"
Rest 10 min
B. Back Squat - Single for Day
Rest 5 min
C. 55-60% of above , back racks lunges. Alternating. 2 sets of Max Reps. Resting 3x the length of set between.
D. Intervals x 12-15 min :30 on :15 off @ Z3 ish. Sustainability being key. Aerobic and recovery at same time.

***Fran will be a bit "altered" for some. :-)

Thursday, 05022013

Rest Day