Tuesday, September 30, 2014

Wed, 100114

Who's up for a Golf Outing? Another avenue to compete!

am: 
A. Front SqT - build to 1RM w/ 5 second pause in hole
B. Front SqT - 3x3  @85% of B 
C. 
1 min max calories on AB
Rest 3 min 
1 min max box jumps (30/24)
Rest 3 min 
1 min max double Unders 
X 3 ; rest 6 min between rds

pm
A. SqT Clean + Hang SqT Clean; build to max in 12-15 min 
B. 800m - TT w/ sandbag (80/60) 
C. 45 min Row - Meters - Aerobic Work here. CONSISTENCY. Meters don't matter know, as just a gage to build on. Be smart

One Session:
A. Front SqTs
B. Complex 
C. WOD 
D. Recovery 

Monday, September 29, 2014

Tuesday, 093014

Tasia with Active Recovery Hike of Mt Washington

A. Hang Power Clean - EMOM ...each minute add a rep , 
1st min , 1...2nd min 2, third min 3 etc    225/133-148 * female specific
**unbroken sets only
B. Max muscle ups; rest 3 min x 3; record #'s 
*understand this is relative to taxed grip from A
C. 5 rds AFAP
1 legless rope climb
10 burpees
D. 5 rds @80%
500m Row 
10 burpees 
D. DB SA Row x4 sets each side; 5-7 reps 

Sunday, September 28, 2014

Monday, 092914

The 
Comp Training every Sat at CFF. 10a we kick off!

am
A. 3 Position Snatch; above knee, below knee, floor 
*floor doesnt' have to be TnG; can reset hips; athletes choice but note this for your future scoring. 
B. 10 min of Jerk Technique Work (athlete specific)
C. Back SqT 
1x8 @65
1x8 @70
1x6 @80
1x6 @85
D. Front SqT Cycle
1x5 @60
1x5  @70
1x5 @75
1x5 @80

pm
A. Strict Press - 3RM in 10 min + 1x3@90% following
B. Push Press - 3RM in 10 min + 1x3@90% following
C. 5 rds AFAP
25 Wall Balls 
20  Pullups
15 GHD Situps
10 TnG SqT Cleans (135/93)
rest 3 min between rds 
*unbroken is goal all way through. 

One Session: 
A. Strict Press
B. SqT Cycle(s)
C. WOD
*Make up snatch work this whenever you can. Make sure not to be missing weightlifting volume to much 

Friday, September 26, 2014

Saturday, 092614


Justin Mahan

A.  Clean + Jerk + HPC + Jerk + FS + Jerk; build to max in complex 
B.  AMRAP 5 of; burpee over bar; sqt clean thrusters (155/108)
* 1 rep = Burpee over bar then SqT clean thruster 
C. Sled Relays with partners. Get creative here, throw some burpees, running whatever in the mix. Have fun and push those legs!
D. Gymnastics Weakness Focus per Individual 
E. 20 Min Aerobic Work - Cyclical Preferred 
*end with min of 10 min recovery work 

Thursday, September 25, 2014

Friday, 092514

Juan

A. Back SqT Cycle
1*10 60%
1*8 70%
1*8 75%
1*8 80%
B. Front SqT
1*5 60%
1*5 65%
1*5 70%
1*5 70%
C.
EMOM x 15 - 
1. 5-7 muscle ups 
2. 2x fwd bounding (3 jumps) ascending in height 
3. 10 cal sprint on bike
D. Row Cyclical : 500m x 7; rest 2:30 between ***build on prior for those consistent with cyclical work. Those new, goal is consistency here throughout and building on these splits. Athlete specific here ..high aerobic efforts

Monday, September 22, 2014

Thursday, 092414

We need judges for the Fall Freesome, Oct 11th. If you or anyone you know is free, please let me know. 

A.1  60 minutes of active recovery here (for the power athletes - look to hold this 60 minute session around 60-70% effort).  Endurance athletes should be just doing A.2 - A.3
A.2  Self pre-had.  30 minutes of foam rolling and concentrated mobility drills for those areas that need it.  For athletes who need more stability - then this is stability work.  If you are unsure then schedule an appointment with one of our coaches to get an athlete screening done.
A.3  Prepare your food for the weekend
A.4  Prepare your training times for the weekend

Wed, 092314


am: 
A. Clean + FS + Jerk; double; off high blocks; build; not TnG On 2nd time through 
B. Clean Pull off high blocks - 3x6 @110-120% (use straps)
C. Front SqT - 3RM with 2 sec pause in hole + Chains if you have them D. DB SA Row 7-10 reps w pause at top x 3 sets each side 



pm: 
A. Deadlift Cluster 1.1.1 x 4-5 working sets ; starting at 75%
B. AFAP
50 Pistols, 30 Hang Power Cleans (135/93) , 10 Muscle Ups , 30 cal AB, 50 T2B
C. Shoulder Health / Scap Work 

Single Session: 
A. Clean Complex
B. Deadlift Cluster
C. WOD







Tuesday, 092214


A. Snatch; climb to heavy single with 3 second pause below knee on way up - 15 min
B. Snatch ; Triples - 4x3 @70-75%; rest 1:30 between sets 
C. AMRAP 12 @comp pace per athlete ; 5 burpee , 5 bar muscle up, 5 box jump (30/24) step down, 5 power snatch (135/93)
rest 6 min 
amrap 12 @70-80%; breathing focus, calm smooth movement here; Row 250m, 20 Double Unders, 15 Air SqTs, 10m HS Walk

Sunday, September 21, 2014

Monday, 092214


AM: 
A. :25 HS hold x 8; rest :45 between; focus on hands narrow, middle finger forward, head through and hollow position. Press through floor with everything you have eacn :25 hold

B. Back SqT

 1*10 60%

1*8 65%
1*6 70%
1*6 75%
1*6 80%
C. Front Sqt 
 1*5 60%

1*5 70%
1*5 75%
1*5 75%

D. TGU x 20 reps; alternating arms - light, stability and positional focus
E. Scap Work

PM: 
A. 10 min aerobic Weakness Piece; if Running is your thing, run, cyclical here. Rowing, Row! bike, etc
B. Weighted Pullups; 5-5-5-5-5 across; pick a weight here, not max, but 90+% - will build on this
C. amrap 2 - power cleans 155/108; rest 4 min , amrap 2 PC @ 185/123, rest 4 min amrap 2 power cleans 22/133-148 *woman specific here, rest 4 min , amrap 2 PC 255-275/153-173 ***Scale ladder according to athlete. These should be heavy, but efficiency focus as well. Think singles, back on bar etc. If back becomes issue, bow out.. We will build on these sorts of workouts. 
D. accumulate 5 min of weighted plank holds ; ascending 

ONE SESSION:
A. Sqts from Above 
B. Weighted Pullups 5-5-5
C. AMRAP's from above 
D. scap / core work if time 

Friday, September 19, 2014

Saturday, 092014

Goodluck to Lynn, Mel & Bill in their Masters Comp on Sunday at CF 508. If you are free, swing by and support. 

A. Split Jerk Wave 3.2.1.1.1.1.1
B. EMOM x 10 x 2 reps @70% of A 
C. AFAP
 10 Deadlifts 315/225, 10 muscle ups, 10 hang power cleans (225/133), 10 Muscle ups, 500m Row , 10 Muscle Ups 
D. Shoulder Rehab / Recovery 

******Comp Training will have a Complex for Bar work + wod above + Team format.  
10a we begin our warmup. Join us!

Thursday, September 18, 2014

Friday, 091914

Our friends at Black Pearl rocking some CFF gear !


A. Push Press - 3RM in 10 min + 1x3@90%
B. Snatch Grip 3 positional pause Pull x 2 reps  x 4-5 sets @100+%
C. EMOM x 21     1. 5-7 strict hspu   2. 50 double unders (ub being point to this)  3. 15 T2B
D. Back SqT     
 1*10        60% 
1*8        65% 
1*6        70% 
1*6        75% 
1*6        80%
E. Front SqT      
1*5        60% 
1*5        70% 
1*5        75% 
1*5        75%

Wednesday, September 17, 2014

Thursday, 091814

Always remember where you started. Less than year ago, 93# clean and jerks were "hard". Now, she C&J's 180 lbs. 
who else has some great things to share? Share In the group!

A.1  60 minutes of active recovery here (for the power athletes - look to hold this 60 minute session around 60-70% effort).  Endurance athletes should be just doing A.2 - A.3
A.2  Self pre-had.  30 minutes of foam rolling and concentrated mobility drills for those areas that need it.  For athletes who need more stability - then this is stability work.  If you are unsure then schedule an appointment with one of our coaches to get an athlete screening done.
A.3  Prepare your food for the weekend
A.4  Prepare your training times for the weekend

Tuesday, September 16, 2014

Wed, 091714

Normatec - playing a big role in recovery!



am:

A. OHS - 10RM + 1x10@90%
B. OHS - @ Tempo of 33X1; build to heavy triple like this in 10 min
C. Box SqT; normal stance to parallel for 10x3 @ 60% *speed focus today
D. 
3 min max calories on bike
rest 3 min 
5 min max calories on bike
rest 5 min
:70 sprint on bike 

pm: 
A1. CG Deadlift; 6-5-4-3; building; rest none (max # isn't goal here, just heavy weight in hands, comfortable movement)
A2. 4x10 Weighted Pushup; rest 2-3 min
B. 
amrap 10 @80% - 10 burpees , 15 C2B pullups, 40 double unders
rest 4 min 
amrap 10@80% - 200m Run, 10 hang SqT Cleans (95/63), 30' OH Walking Lunge (same barbell)
rest 4 min 
10 min on bike :30 on hard :30 on easy  


One Session Folks:
Perform OHS work 
AMRAPs
&
Bike sprints