Wednesday, April 30, 2014

Thursday, 050114


A. Push Press - 5 x 10 @90% of Mondays 10RM
B. Back Squat - 5 x 10 @90% of Mondays 10RM
C. HSPU - Strict for 5 sets of (-2) *deficit for those higher level athletes
*deeper than last week if possible  
D. Row 500m x 8; rest 3:30 (paced out per individual)
E1. DB Strict Press 5-8 reps x 4 sets; rest :30
E2. Muscle Ups (individual rep range) x 2 sets per super set, x 4 sets. 


Tuesday, April 29, 2014

Wed, 043014

Amy 

Active Recovery Day - w/ most attending Weightlifting Wed for some fun! 

Mobility / Recovery / Message / ART - work 

Prepare Meals for rest of the week 

Line up training partners 

Monday, April 28, 2014

Tuesday, 042914

Tasia

am: 
A. Snatch - from hip - 5RM + 90% for 2x5 drop set
B. Snatch Grip Deadlift - 10RM + 95% & 90% for 1 x 10
C. RDL  - 10RM
D. 3 rds 
25 C2B 
60' OH Walking Lunge (135/93)
90 Double Unders 

pm: 
A. 1k Row x 4; rest 1:30 min between : hard efforts but sustainable scores 
B. Y's , T's  - Scap Work 
C. 7 min Recovery Row @Z1

Monday, 042814

CrossFit Free Girls - loving their Paleo Power Meals Sponsor

Monday: 
Session 1
A . Push press - 10 rm + 1x10@90
B. Back SqT - 10 rm + 1x0@90
C. 10 min on AB
:25 very hard 
:35 coast 

Session 2. 
A. Bench Press - 5RM
B1. Strict HSPU x 5 reps x 5 sets (proper depth / set up) ; rest 0
B2. Band Shoulder extraction : :30 each side x 5 sets; rest 2-3 min
C. Emom x 14-20
Odd: 2 Tgu each arm ; ascending in weight 
Even: l-sit hold (time : depends on athlete)

Thursday, April 24, 2014

Friday, 042414

   


 2015 Season 
A. Snatch - climb to heavy single
B. Clean - hip clean 5RM + 1x5 at 95% + 1 set at 90%
C. CG DL - 10RM
D. 5 rds 
400m Run
7 muscle ups
10 Hang Power Cleans (155/103)

Wednesday, April 23, 2014

Thursday, 042314

good luck to everyone competing this Sunday at Reebok!

A. Push Press - 5 x 10 @90% of Mondays 10RM
B. Back Squat - 5 x 10 @90% of Mondays 10RM
C. HSPU - Strict for 5 sets of (-2) *deficit for those higher level athletes
*deeper than last week if possible  
D. top of every 3 min run 400m  @1:17 / 1:24 pace 
E1. DB Strict Press 5-8 reps x 4 sets; rest :30
E2. BB Curl 8-10 reps x 4 sets ; rest 1:30

Tuesday, April 22, 2014

Wed, 042314


Weightlifting Wed
A. Snatch
B. Clean & Jerk 

*contest will be set up; lower volume, mostly heavy singles.
Will be weekly things, Wed nights. 

Monday, April 21, 2014

Tuesday, 042214

coming soon. . . 

A. Snatch - from hip - 5RM + 90% for 2x5 drop set
B. Snatch Grip Deadlift - 10RM + 95% & 90% for 1 x 10
C. RDL  - 10RM
D. EMOM x 14
Odd: 8-10 C2B Pullups
Even: 4 TnG Power Cleans into 3 Jerks *choose weight, can climb etc. Heavy but smooth and consistent
E. Power Sprints 
300-500m Row Sprints; athlete specific. Rest 3-5x; develop power here. ASK

Sunday, April 20, 2014

Monday, 042114


am: 
A. 
400m Run; on top of every 3 minutes x 7

pm: 
A. Push Press - 10 RM
B. 95% of B for 1x10
C. 90% of B for 1x10 
D. Back SqT - 10RM
E. 95% of A for 1x10
F. 90% of A for 1x10
G. Bench Press - heavy 5 in 10 minutes
H. 
60' HS Walk
50 burpees
400m Row 
30 box jumps (30/24)
20 HSPU


Friday, April 18, 2014

Friday, 041814


A. Snatch - climb to heavy single
B. Clean - hip clean 5RM + 1x5 at 95% + 1 set at 90%
C. CG DL - 10RM
D. "Amanda"

Wednesday, April 16, 2014

Thursday, 041714



A. Recovery / Rest Day
B. Prep food for rest of the week
C. Line up training and partners for the weekend.
D. Recovery Work

Tuesday, April 15, 2014

Wed, 041614

Congrats to your winners from this past weekends Spring Kick Off! 

A. Push Press - 5 x 10 @90% of Mondays 10RM
B. Back Squat - 5 x 10 @90% of Mondays 10RM
C. HSPU - Strict for 5 sets of (-2) *deficit for those higher level athletes
*deeper than last week if possible 
D. amrap 10@80%
row 250m 
10 Box Jumps (30/24)
25 Double Unders

rest a while

@Weightlifting Wed 
A. Snatch - build to heavy triple, double TnG
B. Clean - Max Out


Monday, April 14, 2014

Tuesday, 041514



A. Snatch - from hip - 5RM + 90% for 2x5 drop set
B. Snatch Grip Deadlift - 10RM + 95% & 90% for 1 x 10
C. RDL  - 10RM
D. EMOM x 20
Odd: 8-10 C2B Pullups
Even: 3 TnG Power Cleans into 2-3 Jerks *choose weight, can climb etc. Heavy but smooth and consistent
E. Row 300m x 10; rest 1 min between @85-90%

Sunday, April 13, 2014

Monday, 041414


Cheering on Exclusive Client : Tristan ; as he is about to work his way through the complex at this past weekends Comp at CrossFit Free. 


am: 

A. 
400m Run; on top of every 3 minutes x 5
B. Push Press - 10 RM
C. 95% of B for 1x10
D. 90% of B for 1x10

pm: 
A. Back SqT - 10RM
B. 95% of A for 1x10
C. 90% of A for 1x10
D. Bench Press - 5 + 95% & 90% for 1x5
E. 
3 min amrap 
burpee muscle ups
rest 3
6 min amrap @80%
5 Clean and Jerks @135/93
5 bar lar lateral burpees 
rest 3 min 
3 min max calories assault bike 

Thursday, April 10, 2014

Friday, 041014

60 minutes of Recovery? :-)


A. Snatch - climb to heavy single
B. Clean - hip clean 5RM + 1x5 at 95% + 1 set at 90%
C. CG Deadlift - 10RM
D. 21-15-9
Muscle Ups
Shoulder to Overhead (135/93)

*Saturday is aerobic work outside, long jog and mobility. Sunday is Rest Day. 

Those competing on Saturday
Today hit, 
A. Snatch - heavy single
B. Clean and Jerk - heavy single
C .Front Squat -- climb to 80-85% for 3 singles. 

Tuesday, April 8, 2014

Wed, 040914


A. Push Press - 5 x 10 @90% of Mondays 10RM
B. Back Squat - 5 x 10 @90% of Mondays 10RM
C. HSPU - Strict for 5 sets of (-2) *deficit for those higher level athletes
D. MAP Training - 80%
amrap 12
250m Row 
20 Double Unders
15 Wall Balls
10 Box Jumps (23/20 - step down

Monday, April 7, 2014

Tuesday, 040814

Lynn - Opens

A. Snatch - from hip - 5RM + 90% for 2x5 drop set
B. Snatch Grip Deadlift - 10RM + 95% & 90% for 1 x 10
C. RDL  - 10RM
D1. Pullups 5 x 5; rest 1 min
D2. GHD Situps 5 x 15; rest 1 min
E. 
@110%
200m Run
15 KB Swings (70/53))
10 Burpees 
15 KB Swings (70/53)
200m Run
+
10 min recovery row @Z1

Sunday, April 6, 2014

Monday, 040714

tis the season!

am: 
A. 
200-400-800-400-200 Runs; resting 1 min between each - sustainable pace
B. Push Press - 10 RM
C. 95% of B for 1x10
D. 90% of B for 1x10
E. Recovery Aerobic work if time 
pm: 
A. Back SqT - 10RM
B. 95% of A for 1x10
C. 90% of A for 1x10
D. Bench Press - 10RM + 95% & 90% for 1x10
E. EMOM x 20
odd: Muscle Ups (specific to athlete for rep scheme)
even: DB Split Squats (weight and reps specific to athlete) *possible step up for some