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!