Monday, 120114

Welcome Richard Bohlken to the Team  ; 16th Games Finisher in 2014

am:

A. Snatch Balance x 2 + OHS x 2; build here in 12-15 min; Speed and footwork is the focus - weight is NOT

B. AFAP 

120’ Front Rack Walking Lunge (30’ sections) 

30 strict pullups
185/123
165/113
155/103
^options

C. Back SqT 3x3@90% of 3RM

pm: CP (heavy pull)

A. 

20 Power Cleans (155/108)

10 bar facing burpees

15 SqT Cleans (205/133-143)

15 bar facing burpees

10 deadlifts (295/193)

20 bar facing burpees

B. DB SA Row 5-7 reps x 4-5 sets each arm 

C. Reverse Hyper 12-15 reps x 4 sets @25-30% of back squat

One Session:

A. Snatch Balance x 2 + OHS x 2

B. Back SqT

C. PM Session

Sat, 112914

A-Session .... Stay tuned 

A. every :90 complete 1 clean and jerk ; starting at approx 70% of 1RM X 10-12

B. continue on to max out your clean in 12-15 min 

C. AMRAP 20 

2 Muscle Ups

4 hspu

8 kb swings (70/53)

D. 20 min Bodybuilding Session

E. 20 recovery work between rower and bike @Z1

Friday, 112814

A. Snatch - 5RM TnG reps 

B. Back SqT - 5RM with 1 second pause each rep  

C. 3 rds 

500m Row 

10 bodyweight hang power cleans 

20 box jumps (24/20)

D. 30’ Yoke Walk (heavy but not max weight) x 5; rest 1 min between 

E. EMOM x 14-20

odd: weakness

even: weakness 2 

^athlete specific to not affect tomorrow. Tomorrow will be posted ahead of time for all. 

Thursday, 112714

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  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

OR 

SIMPLY ENJOY YOUR TURKEY DAY WITH FRIENDS/FAMILY AND GET BACK AFTER IT TOMORROW!  HAPPY THANKSGIVING TO ALL

Wed, 112614

Northeast Studs going to shake things up come the 0-15 Season!

am:

A. OHS - build to 5 rep @43X1; build in 12-15 min 

B. 

150 Wall Balls

100 Pullups

50 GHD Situps

25 hspu

C. scap Shoulder recovery - 10 min 

pm:

A. Front SqT - 1RM no pause + 3x3@85%

*relative to this am

B. 30 min on bike 

:30 on hard 

:30 walking lunges around room , keep blood flowing 

C. Reverse Hyper 4 x 10 @50% of Back SqT 

D. Recovery Work ; athlete specific 

Tuesday, 112514

Those looking to compete in Weightlifting, LiveFree Weightlifting is growing! Join us! 

***Recent Affiliates Gathering meeting; I was made aware of many who follow the blog from affiliates i was unaware of. Reminder, we have a Facebook Group for all those following comp Phase Programming. Please Search and we will add you!

A. Power Snatch Ladder ; EMOM x 14 x 1 rep; starting at approx 70%; climbing accordingly

B. Power Clean + Push Jerk + Split Jerk; every :90 x 10-12 sets; building , starting at 70% of 1RM clean and jerk 

**For A & B; think volume, speed, footwork

C. Clean Deadlift to below knee 2 sec pause + Clean Pull + below knee clean pull; build to 103% for 5 singles with this format 

D. 530m Row x 6; rest 2 min @:1 faster than prior 500m Splits (prior weeks)

E. DB SA Row 7-10 reps x 5 sets each arm 

Monday, 112414

Rachel 

am:

A. EMOM x 24 - sustainable throughout; get heart rate going

1. 15 cal Row 

2. 10 Cal AB

3. 5 Strict HSPU (tough 5, so use deficit or # to create this)

4. rest 

B. Back SqT -  80% x 1 x 3 sets 

C. Reverse Hyper - 3 x 15 @25% of Back SqT 1RM 

pm: 

A. Back SqT - 3RM + 2x3@90%

B. AFAP

40 KB SqT Clean Thrusters (35’s/26’s)

50 Cal Row 

20 KB SqT Clean Thrusters (53’s/35’s)

30 Cal AB

10 KB sqT Clean Thrusters (70’s/53’s) 

20 MUs 

C. 7 min recovery row @Z1

D. 5rds NFT

10-12 Plate Trip Ext

15 Band Scap Squeezes

:20-:30 L -Sit hold

One Session:

A. Back SqT - 3RM + 2x3@90%

B. Comp WOD

C. Reverse Hyper Work

D. 5rds Assistance Work 

Week of - 11.17 - 11.23 - De Load Week

Reminder: Fri/Sat we have group heading to Champlain Valley for training. Competition training and going to be a great time for all.  Everyone welcome. 

WEEK 5 - DE-LOAD

MONDAY

am:

A. Power Snatch emom x 10 x 2-3 reps TnG @65-70%

B. OHS - @42X1 - build to heavy 4 in 4 sets; at no more than 85% intensity 

C. Back SqT - 2x3 @90% of last weeks 3RM

pm: 

A. ECC Week 3 

AMRAP 20

50 wb

50 du

40 box jumps

40 t2b

30 c2b

30 bar facing burpees

20 power cleans

20 shoulder overhead

10 snatch

10 muscle ups

TUESDAY

A. Power Clean + Push Jerk; 5 sets at 77-80% of your 1RM on this complex 

B. Clean Pull 3x2 @105%

C. Split Jerk - warm up to 3x2 @77-80%

D. Jerk Drive; 3x5 @HEAVY weight; think upwards of 1RM front sqT for weight 

E. 10 min - max Cal on Bike 

F. DB SA Row - 5 sets of 6-8 reps each side

WED: 

A. Front SqT; 1RM with 1 second pause in hole 

B. Snatch Deficit Pull; 4x2 @ 105%

C. Weighted Pullup - 4x5; ascending 

D. 60 min Row - recovery intensity here ; flush the system 

E. Good Mornings 3x6; ascending 

F. RDL 3x8; ascending 

THURSDAY : recovery Day 

FRIDAY: 

A. EMOM x 10 ; sqT Clean Thruster x 3 rep @65-70%

B. BB Landmine Press - 8-10 reps x 4 sets each side; ascending in weight 

C. 3 rds

10 Power Cleans 

15 burpees

20 T2B

50 Double Unders

rest 5 min between rds 

D. 20 TGU - alt arms; stability is focus 

E. 10 min of Scap Work 

SATURDAY:

A. Deadlift: 10x2 EMOM @50% + Light bands 

B. Single Leg Split SqTs - 6-8 reps x 3-4 sets each side (bar back racked today)

C. 5 rds (not for time) - pick weights to stay across for 5 rds  

10 Plate Tri Ext 

10 Barbell Bicep Curls 

5 HIGH box jumps

15 Band Scap Squeezes

D. AP Work 

:30 power clean (115/83)

:30 box jumps (24/20) step down 

:30 AB Sprint

rest 6 min x 3

E. accumulate 3:30 in lsit hold (pbars); rest accordingly 

F. Scap Work / Shoulder Recovery 

SUNDAY: Rest 

Sat, 111514

Those NOT attending CFF:

A. Deadlift - build to heavy 5 rep for the day 

*not max here. just heavy, save back. no more than 3 heavy sets 

**ECC monday, don't fry yourself 

B. Single Leg Suit Case SqTs - 6-8 reps per leg x 4 sets each leg 

C. 10 min of Pbar Swing through work 

*to hand stand if skill is there

**static holds, and swing throughs (slow and strict)

***basic level for those who need it 

****get some L Sit holds in as well 

D. 

100 Double Unders 

25 Cal AB

50 Cal Row 

25 Cal AB

100 Double Unders 

E. Bodybuild Session - 20 min

F. Weighted GHD Back Ext 

Friday , 111414

FINAL WEEK OF EVC ANNOUNCED. THIS WILL BE PROGRAMMED ON MONDAY

FRIDAY:

A. Snatch - every :90 climb by 10#

starting weights 135/93

B. amrap 20 - CP Batt Test 

20 Thrusters (135/93)

20 Pullups

20 burpees  

another session:

A Back SqT - 5RM with 2 second pause in hole each rup

+ 2x5 @90% 

*superset these with 1/2/1 explosive box jumps 

Thursday, 111314

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  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 , 111214

Strive to achieve this position 

am:

A. 1k Row x 5; rest 3 min between  - sustainable #'s - note these 

B. TGU - 20 reps - alt arms (light, stability focus

pm: 

A.  Front SqT - 1RM with 2 sec pause

B. 85% of A for 3x3 (no pause)

C. map training 

amrap 10 @90+ %

18 pistols (alt)

12 GHD Situps 

6 Hang Cleans (185/123) (155/108) *ub is goal here so be smart

rest 4 min 

amrap 10@80% - tone it back a bit here, sustainable focused rds; recovering from first

3 DB Manmmakers (45/35)

9 no push burpee box jump overs (24/20)

directly into 

10 min recovery on bike (put mask on for those who have)..think 50-60% effort here 

Tuesday, 111114

Tasia, enjoying her Paleo Naturals

A. Split Jerk ; build to heavy 3.2.1 ; each rep scheme. heavy 3..heavy double...some heavy singles. 

*speed/position 1st here today 

B. Drop sets to 5x2 @75-80% of 1RM

C. Seated Strict Press - build to 5RM + 1x5@90%

D. Test 

1RM Power Clean 

rest 10 min  exactly 

AMRAP 8 @90% of D

E. Tabata Hollow Rocks x 8 

Monday, 111014

Strive for world class positions 

am:

A. :20 sprint on AB x 5; rest 2:30 between 

B. amrap 18 @80% -smooth and consistent 

5 burpee muscle ups 

10 kb sqt Cleans (53/35)

30' HS walk

30' Walking back rack walking lunge (185/123)

C. Back SqT - 85% x 1 x 3 sets 

pm:

A. Back SqT- 3RM + 2x3@90%

*build up to right before your 3RM with thin bands if possible. Remove bands before 3RM Attempt

B. Complex: SqT Clean + Hang SqT Clean + TnG SqT Clean + Hang SqT Clean - build 

C. EMOM x 10

odd: Strict HSPU (-2)

even: 15/12 Cal Row

One Session: 

A. Pm session

B. Added cyclical work + muscle ups 

Sat, 110814

A. 20-30 MIN of weightlifting
B. Snatch High Pull + High Hang Snatch pull; 5x2@105%; aggressive!

C. Pulse Box (teams of 2)

100 Wall Balls (20/14)

500m Row

75 Kettle Bell Swings (70/53)

500m Row

50 Toes to Bar

500m Row

25 Burpee Box Jumps (20")

500m Row

C. DB SA Row’s 

D. Recovery 

Friday, 110714

Am: 

Bike sprints - :20 x 6-8. Rest accordingly 

Wake the body 

+ 

Movement prep for later 

Pm:

A. 

B. Back SqT - 5RM with 3 second pause in the hole each rep + 2x5@90%

ECC Week 2 

Good Luck to all those competing!

Thursday, 110614

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  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 , 110514

am:

A. SqT Clean + Thruster + Split Jerk x 2; build to max in 15 min 

B. Snatch Grip Push Press - Build to 3RM here in 12 min 

C. 10 rds of “cindy” @ 80%

C. Front SqT - 75% x 1 rep with 3 sec pause in hole x 3 sets 

pm:

A. Competition Pace : scored 3 separate workouts here 

amrap 6

3 Snatch’s

6 burpee box jumps overs  (24/20)

18 Double Unders 

directly into 10 min on bike 

max calories 

directly into , 

amrap 6 

5 clean & Jerks (same bar)

10 T2B

20 Double Unders

**weights for above 

185/125

155/108

B. Front Squats 1RM with 3 sec pause, then 85% for 3x3

C. GHD Back Ext - 3 sets of 15, ascending in weight 

Tuesday, 110414

A. Snatch Deficit Pull 3x3 @103-105% 

B. Good Morning 3x8 *working sets 

C. EMOM x 20

Odd: 2 Leg less rope climbs to 14-15'

Even: 200m Weighted Run  (athlete choose object)

*trying to push one another, athletes within same gym choose same objects 

D. 20 min row 

:25 on Hard 

:35 on easy 

G. DB SA Row 5-7 reps , slow pause at top of pull x 4 sets each arm here 

Monday, 110314

***ADD ON WARMUP This Week 

2k Row 

25 OHS (barbell)

25 GHD Situps

2 Legless Rope Climbs 

5 free standing hspu 

MONDAY

*those doing ECC WOD

am: 

A. 500m Row x 4-5 @85-90%; rest 3 min between

*wake up body here 

B. Low Hang Snatch up to smooth 3 rep 

C. movement prep for this afternoon

pm: 

ECC

+ 

SqT Cycle Below.

***also those hitting ECC today, be smart with your training next few days. ECC WOD will programmed on Friday this week 

**Those not doing ECC

am: 

A. 20 min clock 

10 min AB

:30 hard (should have good gauge from prior weeks as to what to hold with this)

:30 on easy 

5 min SqT Clean + Split Jerk Singles; every :30 perform Rep  starting at 60-65%

*climb intelligently, speed / technique focus, not climbing to a max 

5 min clock til 20 min mark 

500m Row @90+% effort 

25 GHD Situps

amrap KB Snatch’s alt arms (70/53)

B. 10 x 5 UB ; strict HSPU, AFAP ; have to come off wall after each set of 5 

C. Back SqT - 85% x 1 x 3 sets

pm: 

A. Back SqT - up to 3RM 

*SqT with Bands up to set before you go for 3RM, light bands for all. 

+ 1x3 @95% + 1x3 @90%

B. 

1k Row 

3 rds  of, 

10 Front SqTs 

8 Hang Cleans 

6 Shoulder to overhead 

then, 

10 Muscle Ups

C. Weighted Plank Holds 4 x 1 min holds; ascending in weight 

*proper flexion position is key here

Big Dawgs 185/123

Ninjas 155/108

If one session; just PM

*cyclcal work add in this week