Tuesday 3.3.15

JeffEvansJeff Evans, 2015 ECC Clean and Jerk winner.

2015 REGIONALS
1. Clean and Jerk
Work up to a heavy complex of: Power Clean + Push Jerk + Squat Clean + Split Jerk

2. Pull
5×10 Deadlift

3. Push
5xMax Rep Strict HSPU, 1 minute rest between sets

4. Conditioning
3 Minutes: Row for Calories
3 Minutes: Burpee Box Jump Overs (20 inches)
2 Minutes: Row for Calories
2 Minutes: Burpee Box Jump Overs (20 inches)
1 Minute: Row for Calories
1 Minute: Burpee Box Jump Overs (20 inches)

2015 OPEN ATHLETES
1. Conditioning
3 Minutes: Row for Calories
3 Minutes: Burpee Box Jump Overs (20 inches)
2 Minutes: Row for Calories
2 Minutes: Burpee Box Jump Overs (20 inches)
1 Minute: Row for Calories
1 Minute: Burpee Box Jump Overs (20 inches)

2. Skills
EMOMx6:
5 Strict HSPU + 5 Kipping HSPU

Monday 3.2.15

JS-2085-XLFrederik Aegidius

2015 REGIONAL ATHLETES
1. Snatch
EMOMx12:
3 rounds of:
Min 1: Triple at 75%
Min 2: Double at 80%
Min 3: Single at 85%
Min 4: Single at 90%

2. Squat
5×3 Overhead Squat

3. Gymnastics Conditioning
5 Bar Complexes of: 5 Bar Muscle ups + 5 C2B + 5 Pull ups + 5 TTB, all reps unbroken, aka no coming off the bar.

4. Conditioning
AMRAP 15
30 Jumping Lunges
30 Kettlebell Swings (53/35)
30 Push-Ups

2015 OPEN ATHLETES
1. OPEN 15.1
AMRAP 9:
15 TTB
10 Deads, 115/75
5 Snatches, 115/75

Directly into…

2.  AMRAP6:
Establish a 1RM Clean and Jerk

Saturday 2.28.15

JS-9284-XLMat Fraser

2015 REGIONAL & OPEN ATHLETES
1. Strength
A. 7×3 Back Squat
B. 7×3 Close Grip Bench Press

2. Conditioning
With a running clock…
A. AMRAP 5
12 Box Jump Overs, 24/20″
12 Bar Facing Burpees
12 Front Squats, 135/95

Rest 5 Minutes

B. AMRAP 5
10 Box Jump Overs, 24/20″
10 Bar Facing Burpees
10 Front Squats, 135/95

Rest 5 Minutes

C. AMRAP 5
8 Box Jump Overs, 24/20″
8 Bar Facing Burpees
8 Front Squats, 135/95

Wednesday 2.25.15

JS-2210-X2 The Champ, Rich Froning

2015 REGIONAL ATHLETES & OPEN
1. Snatch
EMOMx7: Power Snatches, climbing
Min 1: 7 reps
Min 2: 6 reps
Min 3: 5 reps
Min 4: 4 reps
Min 5: 3 reps
Min 6: 2 reps
Min 7: 1 rep

2. Clean
EMOMx7: Power Cleans. climbing
Min 1: 7 reps
Min 2: 6 reps
Min 3: 5 reps
Min 4: 4 reps
Min 5: 3 reps
Min 6: 2 reps
Min 7: 1 rep

3. Thruster
EMOMx7: Thrusters. climbing
Min 1: 7 reps
Min 2: 6 reps
Min 3: 5 reps
Min 4: 4 reps
Min 5: 3 reps
Min 6: 2 reps
Min 7: 1 rep

4. Conditioning
4 RFT:

12 Jerks, 135/95
12 Box Jumps, 24/20
12 Cleans, 135/95
12 C2B Pull ups

Tuesday 2.24.15

JS-15053-X2Lindsey Valenzuela

2015 REGIONAL & OPEN ATHLETES
1. Gymnastics Skills
“Death by Muscle up”
Every minute, on the minute, complete an ascending ladder of Muscle ups. 1 rep the first minute, 2 the second and so on…

2. Conditioning
AMRAP 8:
15 Cal Row
15 Wall Balls, 20/14

3. Conditioning
3 RFT:
10 Deadllifts, 275/185
10 Bar Facing Burpees

Monday 2.23.15

JS-14814-X2Tracy O’Donnell

2015 REGIONAL & OPEN ATHLETES
1. Conditioning
AMRAP 12 of:
50 DU
20 KBS (70/53)
7 Jerks (185/135)

2. Strength Conditioning
EMOMx8:
Odd: 7 TTB + 7 Power Cleans, 155/105
Even: 7 TTB + 7 Front Squats, 155/105