Friday 5.27.16

JSP-1DX_0571-XL

Marisa

2016 REGIONAL ATHLETES
1. Regional Event #1

10 squat snatches (185/135 lb.), by 2:00
8 squat snatches (205/145 lb.), by 4:00
6 squat snatches (225/155 lb.), by 6:00
4 squat snatches (245/165 lb.), by 8:00
2 squat snatches (265/175 lb.), by 11:00
Time cap: 11 minutes

2. Regional Event #2
10 rounds for time:
4 strict muscle-ups2.
7 strict handstand push-ups
12 kettlebell snatches
M 70 lb. F 53 lb.
Time cap: 20 minutes

2017 OPEN ATHLETES
1. Conditioning
21 DB Thrusters, 45/30, 40 Calorie Row
18 DB Thrusters, 45/30, 40 Calorie Row
15 DB Thrusters, 45/30, 40 Calorie Row

2. Conditioning
AMRAP 6:
6 Power Snatches, 95/65
6 Kipping HSPU – Open standards

 

Wednesday 5.25.16

JSP-1DX_0819-XL

Katrin

2016 REGIONAL ATHLETES
1. Regional Practice
EMOMx8
Min 1: 75′ HS Walk
Min 2: 6 OHS, 225/155
Min 3:  10 Burpee Box Jumps, move the box every 5 reps
Min 4:  3 OHS, 225/155

2. Regional Practice
EMOMx20
Odd: 15/12 Calorie Bike
Even: 200m Row

3. REGIONAL PRACTICE
Practice a few legless rope climbs and pistols

2017 OPEN ATHLETES
The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED. Much like max-effort 10m sprints produce incredible speed even though they aren’t too taxing on your muscle or lungs, these lifts will do the same. Give them everything you have.

1. Barbell Conditioning
With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 75% every 40 seconds (this set is 8 mins)

B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 75% every 40 seconds (this set is 8 mins)

2. Stamina/Conditioning Builder
75 wall balls
50 TTB
50 Wall Balls
25 TTB

Tuesday 5.24.16

JSP-1DX_0832-XL

Whitney Gelin

2016 REGIONAL ATHLETES
1. Regional Practice
10 Snatches 185/135
8 Snatches 225/155
Work up to a Heavy Snatch

2. Regional Practice
EMOMx12:
Min 1:  7 Strict HSPU + 12 KBS, 2/1.5-pood (move the KB 5′ after each round.)
Min 2:  5 Strict MU

3. Regional Practice
3 RFT:
500m Run
25 GHDSU
15 Power Cleans, 135/95

4. Regional Practice
Practice some pistols and legless rope climbs.

2017 OPEN ATHLETES
1. Conditioning
3 Rounds:
21 Calorie Row
15 Power Cleans, 155/105
9 Box Jumps, 30/24

2.  Stamina Builder
EMOMx8:
Odd:  20 Deads, 225/155
Even:  50 Double unders

Monday 5.23.16

JSP-1DX_0840-XL

Conor Nugent

2016 REGIONAL ATHLETES
Rest Day

2017 OPEN ATHLETES
Like most of the programming on this site, today’s session is part of a progression for building the snatch. Every week for the next 4-8 weeks you will do (1) EMOMx10 Snatch – you choose to go across, climb or hit a 1RM, (2) Pulls from an increasing deficit, and (3) Back Squats with decreasing reps/increasing loads.

1. Snatch
EMOMx10: 1 Squat Snatch

2. Snatch Accessory Work
8×2 Snatch Pulls from blocks below the knee

3. Squat
5×2 Back Squats, across

4. Conditioning
“Barbara”
5RFT:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Rest exactly 3:00 between rounds, score is total time including rest.

Sunday 5.23.16

jonooo

Jono Whitehead

2016 REGIONAL ATHLETES
1. Regional Event #6 Practice
A.  3 RFT:
1,000-m bike
70-ft. handstand walk
7 overhead squats
Rest as needed between rounds.

B.  3 RFT:
20 burpee box jump overs, 
3 overhead squats, 225/155
Rest as needed between rounds.

2. Regional Event #7
For time:
21 thrusters
3 legless rope climbs
15 thrusters
2 legless rope climbs
9 thrusters
1 legless rope climb
M 95 lb. F 65 lb.
Time cap: 6:00

2017 OPEN ATHLETES
Rest Day

Saturday 5.21.16

colesag
Cole Sager.

2016 REGIONAL ATHLETES
1. Regional Event #3
For time:
104 wall-ball shots
52 pull-ups
M 20-lb. ball to 10-ft. target
F 14-lb. ball to 10-ft. target
Time cap: 6:00, Event 4 begins at 7:00

2. Regional Event #4
4 rounds for time:
400m Run on TF
30 GHDSU
20 one-legged squats, alternating

10 power cleans, 135/95

 

2017 OPEN ATHLETES
1. Clean and Jerk
EMOMx10: 1 Clean and Jerk
This is part of a progression for building your Clean and Jerk. Every Saturday for for the next 4-6 weeks you will do an EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie: across, climbing, waves or hit a 1RM).

2. Squat
3×3 Front Squats, across

3. Gymnastics Pulling
50 Strict C2B Pull ups for time.
This is part of a progression for building your bodyweight pulling capacity. Every Saturday for for the next 4-6 weeks you will do an part of a progression that will improve your Muscle ups (ring and bar) and C2B Pull ups.

3. Conditioning
With a running clock complete 5 rounds of 1 min at each station:
1.  As many cals as possible on bike
2. 10 Power Cleans, 135/95
3. 20 Wall Balls, 20/14
Your score is accumulated calories on the bike.

Friday 5.20.16

HeatherballHeather.

2016 REGIONAL ATHLETES
1. Snatch
A. 10 Reps for time at 225
Rest 2 minutes
B. 10 Reps for time at 245

2. Event 2 Practice
20 Strict Muscle ups
40 Strict HSPU
60 KB Snatch (30/side, switch every 10 reps)

3. Conditioning
A. 1 RFT:
100′ HS Walk
5 Power Clean and Jerk, 225/155
3 Legless Rope Climbs

Rest 2 minutes

2 RFT:
18 Calorie Bike
3 Power Clean and Jerk, 225/155
2 Legless Rope Climbs

Rest 2 minutes

3 RFT:
10 Burpee Box Jumps, 24/20
2 Power Clean and Jerk, 225/155
1 Legless Rope Climbs

2017 OPEN ATHLETES
1. Conditioning
“Nate”
ARMAP 20:
2 Muscle ups
4 HSPU
8 KBS, 2/1.5-pood

Wednesday 5.18.16

RyryRyan Martin.

2016 REGIONAL ATHLETES
1. Squat
2×5 Back Squats, heavy – not max
2×2 Front Squats, heavy, not max

2. Regional Practice
3 rounds
50′ HS Walk
5 OHS, 225/155
21 Burpee Box Jump Overs
5 OHS, 225/155

3. REGIONAL PRACTICE
3 RFT:
400m Run
40 GHDSU
12 KB Snatch, 2/1.5-pood

4. REGIONAL PRACTICE
EMOMx7: 7 Pull ups + 7 Strict HSPU

2017 OPEN ATHLETES
The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED. Much like max-effort 10m sprints produce incredible speed even though they aren’t too taxing on your muscle or lungs, these lifts will do the same. Give them everything you have.

1. Barbell Conditioning
With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 70% every 40 seconds (this set is 8 mins)

B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 70% every 40 seconds (this set is 8 mins)

2. Stamina Builder
21-18-15-12-9-6-3 Unbroken OHS, 95/65 – rest as little between sets as possible. If you are unable to complete a set unbroken rest as needed and re-do that set.

3. Conditioning
AMRAP 5
Up Ladder of: 1-2-3-4-5…
Clean and Jerks, 155/105
Ring Muscle ups