11/9/2014

Recovery Day

11/8/2014

Shaker Bottle Saturday
or
ECC Week 2 Qualifier WOD

11/7/2014

A. Every 60 seconds x 10 minutes - Snatch
50%, 55%, 60%, 65%, 70%, 75%. 80%, 85%, 90% 90%
B. Every 60 seconds x 10 minutes - C&J
50%, 55%, 60%, 65%, 70%, 75%, 80%, 85%, 85%, 85%
C. Every 30 seconds x 10 minutes - Back Squat
2 reps @ 50% of Max (SPEED)
+
5 rounds:
5 TNG Power Snatch 125/85
7 Burpees Over Bar
25 second AB Sprint
rest 5 minutes

11/6/2014

AMRAP 5
5 Burpees
7 Wall Ball Shots 20/14
9 KB Swings 53/35
rest 2 minutes x 4
+
Accessory WORK
A. Glute Ham Raise 3 x 8 reps
B. Accumulate 60 seconds - Chin Over Bar Pull-Up Hold
C. Accumulate 60 seconds - Bottom of Dip Hold
D. Accumulate 60 seconds - L-Sit Hold

11/5/2014

Recovery Day

11/4/2014

A. Push Press - 4 x 5 @ 80%
B. Deadlift - every 2 minutes x 8 minutes
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
+
3 sets @ 90%:
40/30 calories AB
30/20 calories Rower
20 C2B Pull-Ups
10 Burpee Box Jump Overs 30/24
rest 5 minutes

11/3/2014

Final 4 weeks leading into Phase 3 - I'll be adding an optional conditioning workout 3x per week.

AM (Conditioning Optional)
Running
30 seconds RUN
30 seconds JOG
x 20

A. Every 30 seconds for 15 minutes (10 reps of each)
Interval 1: Snatch Balance
Interval 2: Hang Snatch
Interval 3: Snatch
*all at 65-70% of 1RM Snatch*
B. Clean & Jerk - 10 singles @ 75%
C. Front Squat 4 x 5 @ 80%
D1. Back Extensions (2 second pause extended) 3 x 15
D2. Weighted Plank Hold x 30 seconds
rest 60 seconds x 3 sets