Wednesday 4.1.15

JS-2210-X2Rich Froning

2015 REGIONAL ATHLETES
SESSION 1
1. Clean and Jerk
Work up to a heavy single, not max

2. Strength
3×10 Back Squat, across

3. Barbell Conditioning
“Big Clean Complex”
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

SESSION 2
1. Conditioning
with a 24 minute running clock…
A. EMOMx6:
Odd: 20/18 Cal Row
Even: 3 Strict Def. HSPU, 10/7″

B. EMOMx6:
Odd: 20/18 Cal Row
Even: 6 Kipping Def. HSPU, 10/7″

C. EMOMx6:
Odd: 20/18 Cal Row
Even: 9 Strict HSPU

B. EMOMx6:
Odd: 20/18 Cal Row
Even: 12 Kipping HSPU

2015 MASTERS Round of 200 Athletes
1. Snatch Grip Push Press 
5×2 from behind the neck, climbing – nothing too heavy, feel good positions

2. Overhead Squat
5×2 OHS, climbing – nothing too heavy, feel good positions

3. Snatch Balance
5×2 OHS, climbing – nothing too heavy, feel good positions

4. Snatch
5×2 Squat Snatch from pockets, climbing – nothing too heavy, feel good positions

5. Barbell Conditioning
“Big Clean Complex”
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

2016 OPEN ATHLETES
1. Barbell Conditioning
“Big Clean Complex”
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

Tuesday 3.31.15

Photo by Preston Smith PhotographyHappy Birthday Mr. Spealler

2015 REGIONAL ATHLETES
1. Plyometric
3 attempts at a max Vertical Jump

2. Snatch
EMOMx15: 3 TnG Power Snatches at 60%

3. Strength
2×5 OHS, with moderate load – nothing too heavy.

4. Gymnastics Skills
4 sets of Muscle ups at 65% of your best unbroken set

5. Conditioning
5 RFT:
6 Deads, 315/225
9 Box Jumps, 30/24″
12 TTB

2015 OPEN ATHLETES
Recovery Day.

Saturday 3.28.15

BN0O0008Andrea Ager, 2015 ECC

2015 REGIONAL ATHLETES
1. Conditioning
3 RFT:
3 Power Cleans, 245/165
6 Bar Muscle ups
12 Deads, 245/165
15 C2B
rest 1 minute between rounds

2. Conditioning/Skills
EMOMx20:
Min 1: 1 Legless Rope Climb
Min 2: 200m Run
Min 3: 2 Rope Climbs
Min 4: 200m Run

3. Conditioning
2x200m Prowler Push, 90/45

 

2015 OPEN ATHLETES
1. Conditioning
1 RFT:
30 Pull ups
50 Sit ups

70 Double unders

immediately into

2 RFT:
20 Pull ups
40 Sit ups
60 Double unders

immediately into

3 RFT:
10 Pull ups
20 Sit ups
40 Double unders

Wednesday 3.25.15

_D3Q9538-as-Smart-Object-1Noah Ohlsen, 2015 ECC

2015 REGIONAL ATHLETES
1. Snatch
3 rounds of:
3 reps at 70%
3 reps at 75%
2 reps at 80%
2 reps at 85%
1 rep at 90%

2. Conditioning
3 RFT:
6 1-arm DB Snatch, 100/70 (3 each side)
6 Muscle ups

3. Skill/Midline
7 Rounds NOT for time of:
25′ HS Walk
5 Strict L-Pull ups

2015 OPEN ATHLETES
1. Snatch
3 rounds of:
3 reps at 70%
3 reps at 75%
2 reps at 80%
2 reps at 85%
1 rep at 90%

2. Conditioning
AMRAP 12
10 KBS, 2-pood/1.5-pood
60 Double unders
6 10m Shuttle sprints (every turn around counts as a rep)

Tuesday 5.24.15

_D3Q1643-as-Smart-Object-1Guido Trinidad, 2015 ECC

2015 REGIONAL ATHLETES
SESSION 1
1. Strength
EMOMx10: 1 Clean at 80%

2. Strength
4×6 Back Squat across

3. Strength
EMOMx7:
Min 1: 7 Thrusters
Min 2: 6 Thrusters
Min 3: 5 Thrusters
Min 4: 4 Thrusters
Min 5: 3 Thrusters
Min 6: 2 Thrusters
Min 7: 1 Thrusters
Climbing in weight every minute

4. Gymnastics
50 Strict C2B Pull ups for time
goal is sub 5 mins.

SESSION 2
1. Conditioning
With a running clock
21-15-9:
Thrusters, 95/65
Box Jumps, 24/20

rest equal time, then…

21-15-9:
Calorie Row
Bar Facing Burpees

2. Mid-line Accessory
Not for Time
3 sets of:
30 Hip Extensions
20 GHDUS
10 Strict TTB
5 Glute Ham Raises

2015 OPEN ATHLETES
1. Conditioning
With a running clock
21-15-9:
Thrusters, 95/65
Box Jumps, 24/20

rest equal time, then…

21-15-9:
Calorie Row
Bar Facing Burpees

Monday 3.23.15

Rachelecc1Rachel Martinez

2015 REGIONAL & OPEN ATHLETES
8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb. F 125 lb.