22-23 DEC 2014

22Dec2014
Week Warm Up:
50 Double/100 singles
10 OH lundge (25# or less)
8 HR Push up
10 Weighted Sit Up x 3

V:
B SQT 10-8-6-4-2(65,75,80,85,90)
*then*
"Diane"
21-15-9
Deadlift
HSPU

N:
BSQT 95/135(or what you can safely do to full depth)
1 min of ME Rep X4
*then*
21-15-9
KB Swing
Pull Up(strict or jumping, remember to work the negative)

23 DEC 2014
V:
Front sqt 10-8-6-4-2 (65, 75,85,95,85%)
*then*
Snatch 12,9,6,3,1 (full 155, 105)
OHS

N:
Press(one min max effort times 4 (115, 75)
*then*
3FT
20 wall ball
15 hr push-up
10 KB swings

15-19 DEC 2014

Week Warm Up
3RDS
100 singles/ 50 Double Under
Duck Walk (rig-wall and back)
15 OH Arm claps(4 count)

Monday 15DEC2014
V:
5x5 OHS (135/95)
*THEN*
21-15-9
Deadlifts/ Bar Over Burpee
*Athlete does not have to be facing the bar. Goal is to find a sustainable pace to for the competition on Friday. DO NOT GO HEAVIER!*
N:
1 RFT=150 SQTs
21-15-9
Ball Slam
HR Push up

Tuesday 16DEC2014
V:
3O MIN *LIGHT* Snatch Work
30 MIN *LIGHT* Clean/JERK Work
*Work all positions(floor, mid hang, high hang, knee, pauses etc)
N:
1 RFT
60 Push up
200m Row
40 Push up
200m Row
20 push up 200m Row
*THEN*
Pull-up / K2E Practice

Wednesday 17DEC2014
V:
Tempo FSQT 6x3 (5-3-1-0) (Max 20min)
*3sec down, 3sec at bottom, 1sec drive up, 0sec rest before starting next rep*
20min AMRAP (Easy Pace)
5 Pullup
10 SU
15 SQT
N:
20 min EMOM
E: 7 Burpee
O: 5 Deadlift, 10 SQT
*THEN*
Strict Press/ Push Press Practice

Thursday 18DEC2014
V:
Push Press 5x5 (60,65,70,75,75%)
*THEN*
20min EMOM
E=5 Thruster (115/95)
O= 7 Burpee
N:
Rower Sprints
Sprint 1 min, rest 45 sec X 6, rest 5-7min Repeat

Friday 19DEC2014
V:
FAMILY TIME

8-12 DEC 2014

8DEC-12DEC 2014

Week Warmup
4rds
50 Side Stradle Hops
1 Rig to Wall Lundge
10 HR Push Up

8 DEC Monday
V:Deadlift 10-8-6-4-2-2-6 (60-65-70-75-80-85-70%)
*THEN*
21-15-9
KB Swing,
Burpee
N:
21-15-9
K2E
HR Push Ups
*THEN*
21-15-9
DL
Push up

9 DEC Tuesday
V:
12 EMOM
Odd: 5 Powerclean (155/105)
Even: 10 Pullup
*THEN* (5min Break)
1RFT
30 Burpee Box Jump Over
N:
1RFT
150 SQTS
*THEN*
21-15-9
Situps
Burpees

10 DEC Wednesday
V:
“Rainbow Press”5-5-5-3-3-1(95-115/75-95)*1 press from front rack, rerack on back, 1 press from behind the neck=1*
*THEN*
1RFT
21-15-9
T2B
Push Press(75/55)
N:
1RFT
75 Burpee
*THEN*
4rds
60 Jump Rope Singles
15 SQT
12 Sit up(weighted)

11 DEC Thursday
V:
150 Double Unders
*THEN*
Tempo F SQT 5x3 @75%(5-3-1)
*THEN*
ME Wall Ball 1 min Sprint x 7
N:Strict Pull-up ME-ME-ME-ME-ME
(Although ME must get at least 5 at whatever strength level)
*THEN*
10 Min AMRAP
10 KB Swing
30 Jump rope Singles

12 DEC Friday
!!!FAMILY TIME!!!!

1-5 DEC 2014

1DEC-5DEC 2014

Week Warm-Up
4rds
50 Singles
20 Mountain Climber
25 weighted Sit up
10 Alternating Hand Foot Plank Raises

1 DEC Monday
V:
7 Min AMRAP Pullup(strict, kipping, butterfly)
*THEN*
20min EMOM
odd: 3 Cleans (FULL) @70%
even: 7 Burpee
N:
7 Min AMRAP Push UP
*THEN*
20 Min EMOM
odd: 45 sec SQT Hold
even: 5 burpee

2 DEC Tuesday
V:
5-5-5-5-5 Deadlift (25 Min CAP)
*THEN*
15 Minute AMRAP
30 Calorie Row
20 Wall Balls (20/16) All to a ten foot target
10 Snatch (95/65)
N:Learn Deadlift
*THEN*
20 Min AMRAP
5 Pull Up
10 KB Swing
15 Double Unders (45 singles)

3 DEC Wednesday
V:
10-7-5-3-1 (60-65-70-75-80%) Press
*THEN*
21-18-15-9-6-3-1
Push Press (115/95)
Box Jump(24/20)
N:
21-15-9
K2E
Dumbell Lundge
*THEN*
3RFT
1k Row *4-5 min break in between*

4 DEC Thursday
V:
KB Complex
4 RDS
20 KB Swing
15 Goblet
10 KB Snatch
*Goal is to have every set unbroken*
*THEN*
MOBILITY!!!!!!!
N:
Technique Clinic
Power Clean (30min)
Clean (30 min)

5 DEC Friday
!!!!FAMILY TIME!!!