Monday 2.8.16

ECC-JSP-Event4-Team-2016-ECC-17050-XLMichele Letendre finishing, and winning the Hero workout “Marco” during the team final at the ECC.

NOTE: Next week is a scheduled “Back-Off” week

2016 REGIONAL ATHLETES
1. Conditioning
“Open 13.4”
AMRAP 7
3.6.9.12…
CJ, 135/95
TTB

2. Midline Accessory Work
5 Super Sets of:
6-10 Single Leg RDL
30 second weighted plank hold

SESSION TWO:
1. Snatch
10×3-Position Squat Snatch, climbing
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor

2. Snatch Accessory
3×3 Snatch Pull, climbing
2×2 Snatch Pull, climbing
1×1 Snatch Pull
OK to drop the bar between reps

3. Squat
3×10 Front Squat

2016 OPEN ATHLETES
1. Conditioning
“Open 13.4”
AMRAP 7
3.6.9.12…
CJ, 135/95
TTB

2. Snatch
work up to a heavy 3-Position Squat Snatch
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor

3. Squat
3×5 Front Squat

Saturday 2.6.16

ECC-KR-Event1-Team-2016-ECC-10198-XLKelley Jackson

2016 REGIONAL ATHLETES
With a Running Clock…
1. At the 0:00
“Big Nate”
AMRAP 20 of:
4 Muscle ups
8 HSPU
16 KBS, 2/1.5-pood

2. At the 20:00
10 minutes to establish a 3-RM Thruster from the ground.

3. At the 30:00
for time:
800m Run
40 Thrusters, 65/45
20 Bar Facing Burpees

4. At the 40:00
75 GHDSU for time

2016 OPEN ATHLETES
1. Conditioning
“Nate”
AMRAP 20 of:
2 Muscle ups
4 HSPU
8 KBS, 2/1.5-pood

Friday 2.5.16

ECC-KR-Event1-Team-2016-ECC-10133-XLADL…smashing the Airdyne 

2016 REGIONAL ATHLETES
1. Clean
Every :30 for 6 minutes complete 1 Clean – you choose the weight.

2. Squat
3×10 Back Squat

3. Conditioning
AMRAP 15:
5 Power Cleans (155/105)
10 Box Jumps, 24/20″
15 Wallballs, 20/14

4. Rowing
20 rounds of:
200m Row, :30 rest

2016 OPEN ATHLETES
1. Clean
1RM Clean

2. Conditioning
AMRAP 15:
5 Power Cleans, 155/105
10 Box Jumps, 24/20″
15 Wallballs, 20/14

Wednesday 2.3.16

ECC-KR-Event3-Team-2016-ECC-13830-XLFrederik and EZ are psyched about their girls at the ECC.

2016 REGIONAL ATHLETES
1. Strength
Build to a heavy OHS single

2. Barbell Complex
Build to a heavy complex of: 1 Power Snatch + 1 Squat Snatch + 1 OHS

3. Barbell Conditioning
3 rounds of:
AMRAP 2:
1 Power Snatch, 205/145
2 OHS, 205/145
3 Power Cleans, 205/145
4 Front Squats, 205/145
5 Bar Facing Burpees
1 minute rest between rounds

4. Conditioning
30 Strict HSPU
21 D-Ball Shoulders, 100/80
20 Kipping Deficit HSPU, 7/4″
15 D-Ball Shoulders, 100/80
10 Strict Deficit HSPU, 7/4″
9 D-Ball Shoulders, 100/80

5. Conditioning
5 RFT:
21 Cal Row
15 Cal Bike
9 Cal Ski erg

2016 REGIONAL ATHLETES
1. Strength
Build to a heavy OHS single

2. Barbell Complex
Build to a heavy complex of: 1 Power Snatch + 1 Squat Snatch + 1 OHS

3. Conditioning
ARMAP 10:
10 OHS, 95/65
10 TTB

Tuesday 2.2.16

ECC-FT-Event1-Women-2016-ECC-1656-XLJenn Smith had an impressive showing at the ECC.

2016 REGIONAL ATHLETES
1. Conditioning*
21-18-15-12-9 reps for time of:
Row for calories
Thrusters, 95/65
* Do not do Open 15.5. Do not compare your score to 15.5. We are NOT looking for a benchmark; that was what yesterday was for. Today we want THIS stimulus.

Rest as long as possible

2. Gymnastics Conditioning
10 RFT:
3 Muscle ups
6 Alt. Pistols (3/side)

3. Conditioning
5RFT:
10 Double Russian KBS, 1.5/1-pood
300m Run
10 Double Russian KBS, 1.5/1-pood
30 Double unders

2016 OPEN ATHLETES
1. Conditioning*
21-18-15-12-9 reps for time of:
Row for calories
Thrusters, 95/65
* Do not do Open 15.5. Do not compare your score to 15.5. We are NOT looking for a benchmark; that was what yesterday was for. Today we want THIS stimulus.

Monday 2.1.16

ecc winnersECC Individual Podium
First Place: Mat Fraser and Sara Sigmundsdottir
Second Place: Noah Ohlsen and Maddy Myers
Third Place: Garret Fisher and Tasia Percevecz

2016 REGIONAL ATHLETES
1. Snatch
A. 3×1 Squat Snatch at 85%
B. 3×1 Snatch Pull at 115%
C. 3×1 Snatch Grip Jerk + Pause OHS

2. Conditioning
5 minutes of max reps of Burpee Box Jump Overs, 24/20
5 minute rest
4 minutes of max reps of 10m Shuttle
4 minute rest
3 minutes of max reps of Power Clean, 155/105
3 minute rest
2 minutes of max reps of Wall Balls, 20/14
2 minute rest
1 minutes of max reps of Max unbroken C2B Pull-Ups

3. Strength/Conditioning*
EMOMx6:
Odd: 10 unbroken Bar Muscle ups
Even: 10 Back Squats as heavy as possible from a rack

4. Strength/Conditioning*
EMOMx6:
Odd: 7 Ring Muscle ups
Even: 7 unbroken Hang Squat Cleans as heavy as possible

5. Strength/Conditioning*
EMOMx6:
Odd: 15 unbroken TTB
Even: 5 unbroken Dead Lifts as heavy as possible

*Take your time between each section to warm up to heavy loads. This is a strength session, so lift heavy.

2016 OPEN ATHLETES
1. Conditioning
5 minutes of max reps of Burpee Box Jump Overs, 24/20
5 minute rest
4 minutes of max reps of 10m Shuttle
4 minute rest
3 minutes of max reps of Power Clean, 155/105
3 minute rest
2 minutes of max reps of Wall Balls, 20/14
2 minute rest
1 minutes of max reps of Max unbroken C2B Pull-Ups

2. Snatch
A. Work up to a heavy Squat Snatch (not a max)
B. 3×1 Snatch Pull
C. 3×1 Snatch Grip Jerk + Pause OHS

Saturday 1.30.16

2016 East Coast Championships - Photo by Fat Tony - BreakParallel.comSara Sigmundsdottir at the ECC. You can re-watch the FREE live stream at ECChampionships.com

2016 REGIONAL ATHLETES
1. Conditioning
Teams of 2:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Dumbbell Squat Clean Thruster, 70/50
200m Run after each set.
Example: Partner 1 does the ten reps + 200m Run. Once Partner 1 returns from the run partner 2 does the 10 reps + 200m Run.

2. Conditioning
4 Rounds of:
10 Power Snatches, 95/65
10 Box Jump Overs, 24/20
10 Burpees

3. Conditioning
3 rounds of:
Max unbroken reps of Bench Press, Bodyweight
Max unbroken Strict Pull ups
3 minute rest between rounds

4. Conditioning
3 rounds of:
Max unbroken reps of Strict Ring Dips
Max unbroken Strict Ring Rows
3 minute rest between rounds

2016 OPEN ATHLETES
1. Conditioning
Teams of 2:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang Squat Clean Thruster, 135/95
200m Run after each set.
Example: Partner 1 does the ten reps + 200m Run. Once Partner 1 returns from the run partner 2 does the 10 reps + 200m Run.