Tuesday 10.21.14

photo2015 ECC Online Qualifier standards and demo video shoot with
Craig Kenney, Katrin Davidsdottior, Rachel Martinez and Spencer Hendel.

2015 REGIONAL ATHLETES
1. Snatch
A. 3×1 High Hang Snatch Pull at 95% of 1RM snatch
B. 3×1 Second Pull Snatch Drill (move from above the knee position to pockets position, back to above knee then through a snatch pull) at 100% of 1RM snatch
C. 3×1 Snatch Pull at 105% of 1RM Snatch

2. For time:
1,000 Meter Run
40 Pull-Ups
30 Thrusters (95/65)
20 Lateral Barbell Burpees

3. 21-18-15-12-9-6-3 of:
Cals on Assault Bike
GHDSU

2015 OPEN ATHLETES
1. For time:
1,000 Meter Row
40 Pull-Ups
30 Thrusters (95/65)
20 Lateral Barbell Burpees

Monday 10.20.14

IMG_6427 James Hobart

2015 REGIONAL & OPEN ATHLETES
1. Squats
6×6 Back Squats, across

2. For time
7-6-5-4-3-2-1 Muscle ups
14-12-10-8-6-4-2 Burpee Box Jumps, 24/20

3. AMRAP 8
3-6-9-12… of:
Power Cleans, 135/95
Calorie Row
Continue pattern, adding 3 reps each round, until time is called.
Score is rounds completed, plus repetitions.

Saturday 10.18.14

DUraceTommy Hackenbruck, Austin Malleolo, Jordan Troyan, Dan Tyminsky, Chris Spealler at the 2014 ECC

2015 REGIONAL ATHLETES
1. Dead Lift
10-8-6-4-2 for max load, rest as needed between sets.
The goal is to go up in weight on at least one set from the last time we did this.

2. Bench Press
10-8-6-4-2 for max load, rest as needed between sets.

3. Teams of 2 complete:
(1 athlete works at a time):
40-30-20-10 of:
Power Snatches, 115/80
Box Jump Overs, 24/20

Immediately followed by:
40-30-20-10 of:
Overhead Squats, 115/80
TTB

Immediately followed by:
40-30-20-10 of:
Wall Balls, 30/20
Burpees

2015 OPEN ATHLETES
1. Dead Lift
10-8-6-4-2 for max load, rest as needed between sets.
The goal is to go up in weight on at least one set from the last time we did this.

2. Teams of 2 complete:
(1 athlete works at a time):
40-30-20-10 of:
Power Snatches, 95/65
Box Jump Overs, 24/20

Immediately followed by:
40-30-20-10 of:
Overhead Squats, 95/65
TTB

Immediately followed by:
40-30-20-10 of:
Wall Balls, 20/14
Burpees

Friday 10.17.14

bigbri9982010 Master’s Champion Brian Curley

2015 REGIONAL ATHLETES
1. Squat
Front Squat, 10×3 across

2. With a running clock:
at the 0:00
10-8-6-4-2 Clean and Jerk, 135/95
1 round of “Cindy” after every set

at the 20:00
10-8-6-4-2 Clean and Jerk, 135/95
1 round of “Nate” after every set

at the 40:00
10-8-6-4-2 Clean and Jerk, 135/95
1 round of “Mary” after every set

2015 OPEN ATHLETES
1. Squat
Front Squat, 10×3 across

2. For time:
10-8-6-4-2 Clean and Jerk, 135/95
2 rounds of “Cindy” after every set

 

Wednesday 10.15.14

doug b 777Doug Bell

2015 REGIONAL & OPEN ATHLETES
1. Snatch
A. Snatch Grip Push Press from behind neck – quickly work up to a heavy single
B. Snatch Grip Push Jerk from behind neck – quickly work up to a heavy single
C. Snatch Balance – quickly work up to a heavy single
D. High Hang Squat Snatch – work up to a heavy single

2. Front Squats
8×4 Front Squats, across

3. For Time:
15 Power Snatches, 135/95
100 Double unders
12 Power Snatches, 155/105
100 Double unders
9 Power Snatches, 185/135
100 Double unders
6 Power Power Snatches, 205/145

Tuesday 10.14.14

austinjamescarryAustin Malleolo and James Hobart at the 2014 ECC

2015 REGIONAL & OPEN ATHLETES
1. 5 SLOW rounds of:
3 Strict HSPU
6 Strict TTB
12 Air Squats
18 Cal Row
focus on perfect positions

2. EMOMx20
Odd: 15-20 Cals on Assault Bike
Even: 10-15 Ring Dips

Monday 10.13.14

hacksHack’s Pack at the 2014 ECC, Tommy Hackenbruck, Adrian Conway, Mandi Janowitz, Brooke Ence

2015 REGIONAL ATHLETES
1. Squats
6×6 Front Squats

2. 3 RFT:
2 mile Run
30 Burpee Pull ups

2015 OPEN ATHLETES
1. Squats
6×6 Front Squats

2. 3 RFT:
3,000m Row
30 Burpee Pull ups