Wednesday 8.27.14

CherylHurdleCheryl Nasso

2015 REGIONAL ATHLETES
1. Squats
3×3 Pause Front Squats, hold the bottom position for 10 seconds

2. Big Clean Complex + Muscle ups
A. Inside of 1 minute complete the following complex with 135/95 barbell:
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
AMRAP Muscle ups in the remaining time

B. Inside of 2 minutes complete the following complex with 155/105 barbell:
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
AMRAP Muscle ups in the remaining time

C. Inside of 3 minutes complete the following complex with 185/125 barbell:
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
AMRAP Muscle ups in the remaining time

D. Inside of 4 minutes complete the following complex with 205/135 barbell:
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
AMRAP Muscle ups in the remaining time

Your score is the number of muscle ups.

One set consists of all 12 reps with the barbell followed by as many reps of muscle ups in the remaining time (MU do not have to be unbroken). The barbell should be UNBROKEN during the entire set. Rest as needed between sets.

2015 OPEN ATHLETES
1. Squats
3×3 Pause Front Squats, hold the bottom position for 10 seconds

2. “The 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; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

Nate Schrader’s 255# Big Clean Complex at CFNE.
I believe the is the standing world record.

Tuesday 8.26.14

imageHarry Palley

2015 REGIONAL ATHLETES
1. Snatch
A. 5 sets of 1 Snatch Pull at 1RM Snatch weight – Demo video
B. 5 sets of 2 Snatch Deads at 1RM Snatch weight – Demo video
C. 5 sets of 3 Snatch Power Shrugs at 1RM Snatch weight – Demo video

2. For Time:
1 mile Run
50 Wall Balls, 20/14
40 BJ, 24/20
30 Burpees
20 Power Snatches, 135/95

3. Accessory Work
A.  6×10 DB Bent Over Rows
B.  3 sets of max rep Glute Ham Raises

C. 100 Face Pulls with a band – Demo video

 

2015 OPEN ATHLETES
1. For Time
1 mile Run
50 Wall Balls, 20/14
40 BJ, 24/20
30 Burpees
20 Power Snatches, 95/65

Monday 8.25.14

Photo by Preston Smith PhotographyStacie Tovar and Elizabeth Akinwale at the ECC

2015 REGIONALS ATHLETES
1. Squat
1RM Back Squat

2. For time
5 Clean and Jerks, 205/145
5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)
2,000m Row
5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)
5 Clean and Jerks, 205/145

 

2015 OPEN ATHLETES
1. Squat
1RM Back Squat

2. Row
500m easy
500m hard
500m easy
500m hard
This is to be done in one 2,000 set without coming off the rower. The “easy 500″ should be at 5k pace, the “hard 500″ should be at, or just below, 2k pace.

Saturday 8.23.14

Photo by Preston Smith PhotographyBrooke Ence, at the ECC

2015 REGIONAL ATHLETES
“Team DT”
5 rounds for time of:
12 Dead Lifts, 185/135
9 Hang Power Cleans, 185/135
6 Push Jerks, 185/135
One athlete completes all of the Deads, HPC and Jerks, then passes off to the other athlete who completes all the reps.  That is one full round.

 

2015 OPEN ATHLETES
“Team DT”
5 rounds for time of:
12 Dead Lifts, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105
One athlete completes all of  the Deads, HPC and Jerks, then passes off to the other athlete who completes all the reps.  That is one full round.

Friday 8.22.14

JS-0389-X2Harry Palley & James Hobart

2015 Regional & Open Athletes
1. Squats
EMOMx10: 1 Front Squat, Across

2. EMOMx14
Odd: Power Snatch + Hang Squat Snatch + Squat Snatch
Even: 3-6 Muscle ups

3. Accessory Work
NOT for time:
200m Double KB Farmers Carry, 2pood/1.5pood
20 Weighted Sit ups with anchored feet
150m Single KB Baby Carry, 2pood/1.5pood – hold KB in crossed arms on your chest
20 GHDSU
100m Double KB Overhead Walk, 2pood/1.5pood
20 GHDSU
150m Single KB Baby Carry, 2pood/1.5pood – hold KB in crossed arms on your chest
20 Weighted Sit ups with anchored feet
200m Double KB Farmers Carry, 2pood/1.5pood

Wednesday 8.20.14

photo (7)Becca Voigt.

2015 REGIONAL& OPEN ATHELTES
1. Jerk
1RM

2. Squat
5RM Back Squat
5RM Front Squat

3. Accessory Work
With a partner complete 2 rounds of:
20 DeadLifts, 185/135
20 Sumo Deadlifts, 185/135
20 Stiff Leg Deadlifts, 185/135
20 Double Russian KB Swings, 2pood/1.5pood
One partner completes all 20 reps of a movement while the other rests then switch.

Think it’s all about strength? Try working some mobility/flexibility into your program.

Tuesday 8.19.14

JS-0328-X2Harry Palley

2015 REGIONAL & OPEN ATHLETES
1. Cleans:
A. Establish a max set of unbroken TnG Squat Cleans, 165/115
Rest 3 minutes
B. Establish a max set of unbroken TnG Squat Cleans, 185/135
Rest 3 minutes
C. Establish a max set of unbroken TnG Squat Cleans, 205/145
No resting on the ground or the hang. Resting in the front rack is OK.

2. “Cement Mixer”
7 rounds
On the 3:00
Run 400m
12 TTB
Record times for every round. Top times will be under 2:00 for all seven rounds.

“So, so, so pumped about this. Legs feel 10 fold stronger since being back on the train. Sweet baby Jesus I miss weights feeling this light. You’re the man.” – Dex Hopkins.

Monday 8.18.14

photo 2Heather Bergeron

2015 REGIONAL ATHLETES
1. Snatch Pulls Demo video
3×1 at 80% of 1RM Snatch
3×1 at 90% of 1RM Snatch
3×1 at 100% of 1RM Snatch

2. Squat
A. 7RM Back Squat
B. 7 RM Front Squat

3. With a Running Clock
A. AMRAP 3:
3 Power Snatches, 155/105
6 Box Jumps Overs, 40/30

rest 1 minute

B. AMRAP 3:
2 Power Snatches, 165/115
6 Box Jumps Overs, 40/30

rest 1 minute

C. AMRAP 3:
1 Power Snatches, 185/135
6 Box Jumps Overs, 40/30

4. Accessory Work
3xmax reps of Glute Ham Raises

 

2015 OPEN ATHLETES
1. Squat
A. 7RM Back Squat
B. 7 RM Front Squat

2. “The Chief”
5 rounds of:  AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
1 minute rest between rounds. Your score is total rounds, only full rounds count.