7/26/2014
Part 1:
3 minute clock:complete as much of the below sequence as possible
rest 1 minute
Part 2:
6 minute clock:
complete as much of the below sequence as possible
complete as much of the below sequence as possible
rest 1 minute
Part 3:
For time:
complete the below sequence
complete the below sequence
Sequence:
20 calories row
30 wall ball shots 20/14
20 toes to bar
30 box jump over 24/20
20 kb swings 70/53
30 burpees
20 s2o - 135/95
500m Run (20/14)
30 wall ball shots 20/14
20 toes to bar
30 box jump over 24/20
20 kb swings 70/53
30 burpees
20 s2o - 135/95
500m Run (20/14)
*each time a new round starts, you start back on the rower at 0 calories*
7/25/2014
A. Back Squat @ 32X1 3, 3, 3, 3, 3 rest 2 minutes *heavier than week 3*
B. Snatch - 8 singles - 75-85%
C. C&J - 8 singles @ 75-85%
+
Skill Practice
20-30 minutes (keep volume low - big day tomorrow)
C. C&J - 8 singles @ 75-85%
+
Skill Practice
20-30 minutes (keep volume low - big day tomorrow)
7/24/2014
Everyone keeps bitching about rowing so....
*MUST GO TO A TRACK - DO NOT PERFORM ELSEWHERE*
Run 400m @ Max Effort
rest 5 minutes x 8 sets
- rest 10 minutes between sets 4&5
*post times for all intervals*
7/22/2014
A1. Push Press - 3, 3, 3, 3, 3 (heavier than week 3)
A2. Strict Weighted Pull-Ups 4 x 2-3 reps (heavier than last week) rest 2 minutes
B. Snatch Pull - 1, 1, 1, 1, 1, 1, 1 rest as needed *no pause at knee AHAP*
C. Hang Snatch - build to a tough (not max) single in 15 minutes *NO MORE THAN 7 ATTEMPTS*
D. Overhead Squat 3 x 3 reps @ 2511 rest 2 minutes *heavier than last week*
E. Accumulate 3 minutes in L-HOLD hanging from pull-up bar
*coaches notes*
DO NOT TAKE MORE THAN 7 TRIES ON HANG SNATCH REGARDLESS OF HOW GOOD YOU FEEL
If you don't have strict pull-ups obviously do not add weight
A2. Strict Weighted Pull-Ups 4 x 2-3 reps (heavier than last week) rest 2 minutes
B. Snatch Pull - 1, 1, 1, 1, 1, 1, 1 rest as needed *no pause at knee AHAP*
C. Hang Snatch - build to a tough (not max) single in 15 minutes *NO MORE THAN 7 ATTEMPTS*
D. Overhead Squat 3 x 3 reps @ 2511 rest 2 minutes *heavier than last week*
E. Accumulate 3 minutes in L-HOLD hanging from pull-up bar
*coaches notes*
DO NOT TAKE MORE THAN 7 TRIES ON HANG SNATCH REGARDLESS OF HOW GOOD YOU FEEL
If you don't have strict pull-ups obviously do not add weight
7/21/2014
What's to come:
Week 7 (current week) - Loading phase
Week 8 - Deload
Week 9 - Loading
Week 10 - Loading
Week 11- Loading
Week 12 - Testing
*weeks 9-11 will be a loading phase but less volume than normal as I want you guys in and out of gym and primed to test on week 12*
A1. Front Squat @ 32X1 3,3,3,3,3 *heavier than week 3 - no fails*
A2. Strict Ring Dips 5 x 12-15 rest 2 minutes (Girls 10)
B. Clean Pull @ - 3, 3, 3, 3 *building each set - no pause at knee AHAP*
C. Hang Clean - 3, 3, 3, 3 *heavier than week 3*
D. GH Raise - 4 x 10-12 reps rest 90 seconds
+
Cash Out:
4 sets of 30-50 UB Double Unders
+
5-10 minutes of Muscle Up Practice *if you're a muscle up ninja practice no kip*
Week 7 (current week) - Loading phase
Week 8 - Deload
Week 9 - Loading
Week 10 - Loading
Week 11- Loading
Week 12 - Testing
*weeks 9-11 will be a loading phase but less volume than normal as I want you guys in and out of gym and primed to test on week 12*
A1. Front Squat @ 32X1 3,3,3,3,3 *heavier than week 3 - no fails*
A2. Strict Ring Dips 5 x 12-15 rest 2 minutes (Girls 10)
B. Clean Pull @ - 3, 3, 3, 3 *building each set - no pause at knee AHAP*
C. Hang Clean - 3, 3, 3, 3 *heavier than week 3*
D. GH Raise - 4 x 10-12 reps rest 90 seconds
+
Cash Out:
4 sets of 30-50 UB Double Unders
+
5-10 minutes of Muscle Up Practice *if you're a muscle up ninja practice no kip*
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