1/18/2015

Rest Day

1/17/2015

A. Snatch x 1 + OHS x 3 - tough single (20 minutes)
B. AMRAP 7
3 C&J 135/95
3 Ring Dips
6,6,9,9,12,12 etc
+
500m Row @ 6-8 seconds off PR pace
rest 2:30 x 3

Sorry Guys I won't be here again tomorrow, I'm away for the final time before the open.  Meet in Pelham at 11am.  Also, Part B should be done in heats, make sure you have a judge.  

1/16/2015

A. Back Squat - 8 x 3 @ 60% Bar Weight (against band tension)
rest 30 seconds between sets
B. Push Press - 8 x 2 @ 50% Bar Weight + Hanging Chains 20-30# Per Side
rest 30 seconds between sets
+
60 seconds
Burpees
3 minutes rest x 7
*Goal is 20+ per round*

1/15/2015

Hey guys - I've already had a few of you reach out about working one on one to fine tune some skills which I'm excited about.  I don't usually offer FREE personal training so take advantage of it while you can.  I truly think working individually will help me focus on individual needs more so than a group setting.  On another note, what are everyone's thoughts on putting together our own mini 1 day CFW camp now that the Milford camp has been cancelled?  I'd focus on similar things and try to bring in people to help us out as well as potentially inviting another gym to come work with us.  Lastly, I'll try to be around at more of the sessions aside from just Saturday's to the best of my ability.  You guys have done an incredible job progressing and making strides this past year and I hope you can see everything that you've accomplished.  Please keep in mind, when the open comes around its YOU versus the CLOCK - no amount of cues or coaching will prepare you for that gut check mentally.  I know in my heart each and every one of you has it in you to perform at a very high level, I think it's time for all of you to start believing that as well.

A. 3 sets:
Split Jerk x 3 reps (2 sec pause in bottom of dip, 2 second pause in catch) 5% heavier than last week
B. Clean & Jerk:
3 singles @ 80%
3 singles @ 85%
3 singles @ 90%
+
For time:
40 Calorie Row
15 OHS 135/95
15 C2B Pull-Ups
30 Calorie Row
12 OHS
12 C2B
20 Calorie Row
9 OHS
9 C2B
10 Calorie Row
6 OHS
6 C2b
*If you feel good with C2B sub 5 UB Muscle Ups instead of Pull-Ups each round*

1/14/2015

30 minutes - swim, bike, or row (choices in that order of my preference for recovery) @ easy pace
+
30 minutes Mobility on trouble areas

Coaches Note:
As the open approaches we are about 6 weeks away, while that's not a lot of time, it's still time for us to make some serious strides in our game.  I'd like to make myself more available and open to working with athletes 1 on 1 if there is something specifically troubling you.  Especially the people at CFWP as I don't work with you guys ofter.  White Plains is not a far ride and I want everyones technical work to be as crisp and efficient as it can be.  Please email me if you guys would like to work together.

1/13/2015

A. EMOM x 10
2 x 1 1/4 Front Squat @ 70-75% of 1RM (speed out of bottom)
B. Dead Stop Front Squat 5 reps @ 95% of 1RM Clean
+
15-12-9
Thrusters 95/65
Pull-Ups
rest 10 minutes x 2
*Everything Unbroken*

1/12/2015

A. Snatch
4 @ 80%
4 @ 85%
4 @ 90%
+
4 sets:
100 Double Unders
10 Muscle Ups
20 KB Swings 53/35
15 Toes to Bar
250m Row (20 seconds off PR 500m)
rest 5 minutes