Tuesday 2.3.15

JS-13202-XLBrooke Ence, 2015 ECC

2015 REGIONAL ATHLETES
1. Strength Conditioning
EMOMx10:
Odd: 10 Front Squats – you choose the weight
Even: 10 Deads – you choose the weight

2. Gymnastics Conditioning
10 RFT:
5 Muscle ups
10 Strict HSPU

3. Conditioning
5 RFT:
12 Thrusters, 95/65
12 TTB

2015 OPEN ATHLETES
1. Conditioning
5 RFT:
12 Thrusters, 95/65
12 TTB

2. Skills
EMOMx20
3 Muscle ups
6 Strict HSPU

Monday 2.2.15

JS-1693-X2Chris Spealler and Rich Froning at the 2015 ECC.

2015 REGIONAL ATHLETES
SESSION 1
1. Snatch
A. EMOMx10: 2 Squat Snatches
B. Work up to a heavy Snatch Grip Push Press
C. work up to a heavy set of 3 Overhead Squats

2. Clean and Jerk
5 sets of: Hang Squat Clean + Squat Clean + Push Jerk + Split Jerk, climbing

3. Strength
A. 4×4 Bench Press, across
B. 3×3 Snatch Grip Stiff Leg Dead Lift, climbing

4. Row
EMOM 15:
Min 1: Easy
Min 2: 15 seconds over 2k Pace
Min 3: 10 seconds over 2k Pace
Min 4: 5 seconds over 2k Pace
Min 5: at 2K pace

SESSION 2
1. Conditioning
AMRAP 15:
1 Clean and Jerk, 155/105
1 Round of “Cindy”
2 Clean and Jerks, 155/105
1 Round of “Cindy”
3 Clean and Jerks, 155/105
1 Round of “Cindy”
…continue to add 1 CJ after every round of “Cindy”

2. Midline Accessory
50 Strict TTB
50 GHDSU
50 Abmat Situps

2015 OPEN ATHLETES
1. Conditioning
AMRAP 15:
1 Clean and Jerk, 155/105
1 Round of “Cindy”
2 Clean and Jerks, 155/105
1 Round of “Cindy”
3 Clean and Jerks, 155/105
1 Round of “Cindy”
…continue to add 1 CJ after every round of “Cindy”

2. Oly/Strength
A. EMOMx10: 2 Squat Snatches
B. Work up to a heavy Snatch Grip Push Press
C. work up to a heavy set of 3 Overhead Squats

Sunday 2.1.15

JS-2532-XLECC Team Podium:  
1st Place:  Team Progenex (Sam Briggs, Lauren Fisher, Garret Fisher & Dan Bailey)
2nd Place:  Boston Posterior (Jenn Jones, Kelley Jackson, Paul Tremblay, Albert Dominique Larouche)
3rd Place:  Pure Strength (Lauren Brooks, Emily Bridgers, ZA Anderson, Alex Anderson)

2015 REGIONAL & OPEN ATHLETES
Rest Day

 

Saturday 1.31.15

JS-1648-X2Austin Malleolo and James Hobart’s synchronized bar muscle ups at the ECC.

2015 REGIONAL ATHLETES
1. Strength
A. 10 RM Thruster
B. 5 RM Weighted Strict Pull up
C. 5 RM Thruster
D. 3 RM Weighted Strict Pull up
E. 3 RM Thruster
F. 1 RM Weighted Strict Pull up

2. Conditioning
3 RFT:
20 Thrusters, 115/80
20 Box Jumps, 24/20
20 KBS, 70/53
20 C2B Pull ups

3. Strength Accessory
3 Giant Sets of:
5 Strict Muscle ups
10 Bench Supported Bent-over Row – you choose the weight

10 Barbell Back-rack Reverse Lunge Steps (5/side) – you choose the weight
15 GHDSU

- Move from exercise to exercise with purpose.  Rest as needed between sets.

2015 OPEN ATHLETES
1. Conditioning
Teams of 2 complete AMRAP 20 of:
30 Thrusters, 115/80
30 Box Jumps, 24/20
30 KBS, 70/53
30 C2B Pull ups
– split up the reps as desired.

Friday 1.30.15

JS-1601-X2Jenn Smith and Kelley Jackson of Team Boston Posterior at the ECC.

2015 REGIONAL ATHLETES
1. Pull
A. 2×5 Dead Lift
B. 3×8 Romanian Dead Lift
C. 5×5 Glute Ham Raises

2. 20-Rep Benchmark
20RM Jerk

3. Conditioning
3 RFT:
30 Cal Row
15 Deads, 225/155
30 Wall Balls, 20/14

4. Accessory Conditioning
EMOMx20:
Odd: 18/14 Calorie Row
Even: 10 unbroken Cleans – you choose the weight

2015 OPEN ATHLETES
1. Conditioning
3 RFT:
30 Cal Row
15 Deads, 225/155
30 Wall Balls, 20/14

2. Skills
5xMax unbroken Stict HSPU – 1 minute rest between sets

Wednesday 1.28.15

lindseyLindsey Valenzuela winning the Clean and Jerk with a very impressive 255# lift.

2015 REGIONAL & OPEN ATHLETES
1. Snatch
A. Quickly work up to a heavy Front Squat
B. Quickly work up to a heavy Snatch Grip Push Press from behind the neck
C. Quickly work up to a heavy Snatch Balance
D. Quickly work up to a banded Snatch pull – loop a resistance band around the bar and stand on it.

2. “Macho Man”
Every Minute On The Minute for as Long as Possible:
3 Power Cleans
3 Front Squats
3 Jerks
(185, 135#)

*If you complete 10 rounds, add one rep to each movement
for each additional minute.
For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.
Minute 12 would be 5 of each, and minute 13 would be 6 of each.

3. Gymnastics Benchmark
75 C2B Pull ups for time

Tuesday 1.27.15

samSam Briggs and Dan Bailey synchronized OHS.

2015 REGIONAL & OPEN ATHLETES
1. Conditioning
3 RFT:
5 Muscle ups
10 Power Cleans, 155/105

2. Conditioning
3 RFT:
20 C2B
20 Bench Press, 135/95

3. Conditioning
3 RFT:
30 Wall Balls, 20/14
30 Box Jumps, 24/20

Monday 1.26.15

1200x630

Follow the action all weekend.
Scoreboard on ECChampionships.com
Watch Live Online at FloElite.com
Instagram at ECChampionships
Twitter at #KCECC

2015 REGIONAL ATHLETES
SESSION 1
1. Snatch
A. 5×2 Snatch Grip Push Press from behind the neck.
B. 5×1 High Hang Power Snatch
C. 3×2 Overhad Squat

2. Barbell Conditioning
EMOMx6: 5 Power Cleans at 225/155 + 5 Lateral Barbell Burpees

3. Front Squat
5×10 Climbing

SESSION 2
1. Conditioning (WOD from Chris Spealler)
100 Thrusters, 75/55
1000m Row

2. Gymnastics
A. 3 sets of Max Strict Parallete HSPU
B. 2 sets of kipping PHSPU
C. 1 set of regular Strict HSPU

2015 OPEN ATHLETES
1. Conditioning (WOD from Chris Spealler)
100 Thrusters, 75/55
1000m Row

2. Snatch
A. 5×2 Snatch Grip Push Press from behind the neck.
B. 5×1 High Hang Power Snatch
C. 3×2 Overhad Squat
D. Front Squat 2×10