Tuesday 9.2.14

JS-0207-X2James Hobart

2015 REGIONAL ATHLETES
1. Snatch Pull
EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot

2. 7 Rounds of:
In 2 mins complete:
200m Run
7 Deads, 335/225
Max reps of Strict Handstand Push ups in the remaining time
Rest 1 minute between rounds, score is total number of HSPU

3. EMOMx20
Odd: 5 Muscle ups
Even: 5 Bench Press

4. Accessory Work
a. 3×15 Weighted and/or Banded Hip Extensions
b. 3×15 Seated DB Strict Press
c. 100 Banded Good mornings
d. 100 Banded Tricep Push downs

2015 OPEN ATHLETES
1. Snatch Pull
EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 – just below knees, work for vertical shins and back in full extension
Pos. 2 – above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 – Pockets, work for vertical torso, knees forward and weight in mid-foot

2. 7 Rounds of:
In 2 mins complete:
200m Run
7 Deads, 335/225
Max reps of Double unders in the remaining time
Rest 1 minute between rounds, score is total number of DU

3.  Muscle ups
20 Muscle ups for time, every time you break rest for 1 full minute

Monday 9.1.14

JS-3890-X2Ally Bushey

2015 REGIONAL & OPEN ATHLETES
1. Squats
3×5 Back Squats, across

2. Pause Squats
3×3 Double Pause Front Squats, Pause for 10 seconds at the bottom and 5 seconds half way up.

3. For Time:
30 Calorie Row
30 Barbell Facing Burpees
30 Hang Power Cleans, 135/95

4. Ring Extensionsdemo video
2×10 alternating arms – pause 1-2 seconds at extension
2×5 double arms – pause 1-2 seconds at extension

 

Sunday 8.31.14

Ben

2015 REGIONAL & OPEN ATHLETES
REST DAY

“I thought I had hit my ceiling for my body type. This program has really made me understand what hard work is…and that negative ceiling has been destroyed with a mind of forever positive gains! In the last 10 weeks I’ve seen awesome gains that I thought I would share with you guys.
40″ Hurdle Hops, 4″ PR
308 Power Clean, 22# PR
308 OHS, 22# PR
397 Back Squat, 38# PR
375 Front Squat, 33# PR
Massive thanks to Ben Bergeron. It really has changed my life.”
– Grant Moseby

Saturday 8.30.14

HB-0081Maya

2015 REGIONAL & OPEN ATHLETES
“Kettlebell Hell”
1. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Snatches from the hang in the remaining time.

Rest 1 minute

2. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.

Rest 1 minute

3. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of KB Goblet Squats in the remaining time. - KB can rest on chest. 

Rest 5 minutes and repeat 1, 2 and 3 again.

Men: 2 pood (use a 70# dumbbell if needed)
Women: 1.5 pood (use a 50# dumbbell if needed)

Friday 8.29.14

montoyadeadsKevin Montoya

2015 REGIONAL ATHLETES
1. Squat
1RM Front Squat

2. “Tequila Montoya”
3 RFT:
400m Run
21 Pull ups
12 Hang Squat Snatches, 95/65

3. Pull
4×8 Good Mornings

4. Accessory Work – Demo video
3 rounds of:
10 Hip Thrusts – 225/155
10 Strict C2B pull ups
10 Double KB/DB Stiff Leg Deficit Dead Lifts, 70/55
10 Double KB/DB Bent-over Row, 70/55
This is NOT for time, but move with purpose. Rest 2-3 mins between rounds.

 

2015 OPEN ATHLETES
1. Squat
1RM Front Squat

2. “Tequila Montoya”
3 RFT:
400m Run
21 Pull ups
12 Hang Squat Snatches, 95/65

3. Accessory Work – Demo video
3 rounds of:
10 Hip Thrusts
10 Strict C2B pull ups
10 Double KB/DB Stiff Leg Deficit Dead Lifts
10 Double KB/DB Bent-over Row
You choose the weights. This is NOT for time, but move with purpose. Rest 2-3 mins between rounds.

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.