Wednesday 7.30.14

Rachel CJRachel Martinez

2014 GAMES ATHLETES
Recovery Day

 

2015 REGIONAL & OPEN ATHLETES
1. OHS
Heavy Single

2. Snatch Balance
Heavy Single

3. Squat Snatch
Heavy Single

4. Front Squat
7×5, across

Tuesday 7.29.14

10553405_10152534845125804_2080704959623703656_nMichele Letendre, 4th fittest woman on Earth

2014 GAMES ATHLETES
Rest Day

 

2015 REGIONAL ATHLETES & OPEN ATHLETES
1. “Open Test”
AMRAP 20 of:
50 Wall Balls, 20/14

50 Double unders
40 Box Jumps, 24/20
40 TTB
30 C2B
30 Burpees
20 Power Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups

2. 5 Rounds NOT for time of:
500-400-300-200-100m Row
5 Bench Press, 225/135
10 Bent Over Row, 155/95
15 GHDSU

Monday 7.28.14

photo 2Heather Bergeron

2014 GAMES ATHLETES
Rest Day

2015 REGIONAL ATHLETES
1. Snatch
1RM

2. Squat
5×7 Front Squats Across

3. Gymnastics Benchmark
Max unbroken strict deficit HSPU, 10/6″

4. 5 RFT:
7 Dead Lifts, 275/185
30 Air Squats
7 Strict HSPU

2015 OPEN ATHLETES
1. Snatch
1RM

2. Squat
5×7 Front Squats Across

3. Gymnastics Benchmark
Max unbroken strict C2B Pull ups

4. 5 RFT:
7 Dead Lifts, 275/185
30 Air Squats
7 Strict HSPU

Friday 7.25.14

Photo by Preston Smith PhotographyMichele Letendre

2014 GAMES ATHLETES
Games Day 2

2015 REGIONAL ATHLETES
1. Squats
10×3 Back Squats, across

2. EMOMx10
Even: 6 Deads
Odd: 12 Calorie Ski Erg

3. Ascending Ladder for 7 minutes
20 DU, 1 Power Snatch(135/95)
20 DU, 2 Power Snatch
20 DU, 3 Power Snatch

4. Accessory Work
A. 2-3 sets of 30 Reverse Hypers
B. 2 sets of 20 Romanian Dead Lifts
C. 100 Banded Good Mornings

2015 OPEN ATLETES
1. Squats
10×3 Back Squats, across

2. Ascending Ladder for 7 minutes
20 DU, 1 Power Snatch(115/80)
20 DU, 2 Power Snatch
20 DU, 3 Power Snatch

Wednesday 7.23.14

Photo by Preston Smith PhotographySpealler

2014 GAMES ATHLETES
Day 1


2015 REGIONAL & OPEN ATHLETES

1. Clean
1RM Power Clean

2. Squats
7×5 Back Squats, across

3.OT2:00 for 7 rounds:
5 Power Cleans (70%)
30 DU
7 Strict C2B Pull ups

4. Press
EMOMx10: 2 Strict Shoulder Press

5. Accessory Work
3-4 rounds, NOT for time of:
15-20 Close Grip Bench Press
15-20 Banded Triceps Push Downs
15-20 DB Reverse Flyes

Tuesday 7.22.14

Hamel NER12Hamel

2014 GAMES ATHLETES
Pre-game warm up.

2015 REGIONAL & OPEN ATHLETES
1. Snatch
EMOMx15

Min 1: 1 rep @ 30# under PR
Min 2: 1 rep @ 25# under PR
Min 3: 1 rep @ 20# under PR
Min 4: 1 rep @ 15# under PR
Min 5: 1 rep @ 10# under PR
Repeat 3x

2. For time:
20 Thrusters
20 Hang Power Clean
20 Push Press
20 OHS
20 Front Squat
*Every minute, on the minute complete 5 Burpees.
Guys: 95#
Girls: 65#

Monday 7.21.14

photoSpealler.

2014 GAMES ATHLETES
Active Recovery. Get in the gym and move around. Do what feels good. Less is more and feel good about it.

2015 REGIONAL & OPEN ATHLETES
1. “Helen”
3 RFT:
400m Run
21 KBS, 1.5 pood/1 pood
12 Pull ups

2. Squats
5×7 Back Squats Across

3. Bench Press
2RM

4. 5 RFT:
12 Bench Press, bodyweight/70% of bodyweight
10 Strict C2B Pull ups

Be sure to do today’s programming in order. “Helen” is your top priority today. Give the benchmark everything you have and then take your time with the rest of the day. If you’d prefer to do a double session today, with the barbell stuff separate, that’s cool.