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.

Saturday 7.19.14

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2014 GAMES ATHLETES
1. Squat
Work up to a heavy (not max) single Back Squat

2. 3 RFT:
5 Front Squats, 245/165
15 C2B

Rest 3 minutes

3. 3 RFT:
50′ Yoke, 400/300
5 Deficit HSPU, 12/8″

Rest 3 minutes

4. 3 RFT:
50 Overhead Walking Lunge, 135/95
6 Burpee Box Jump Overs, 40/30″

2015 REGIONAL & OPEN ATHLETES
Teams of 2 complete AMRAP 25 of:
50 Wall Balls, 20/14
40 KBS, 70/53
30 TTB
400m Run (200m each)
One athlete works at a time.

Friday 7.18.14

Photo by Preston Smith PhotographyBecca Voigt

2014 GAMES ATHLETES
1. Complete As Many Reps As Possible in:
1 minute of Power Snatches, 165/115
1 minute rest
2 minutes of Power Clean and Jerks, 165/115
1 minute rest
3 minutes of Muscle ups

2. 3 RFT:
1,000m Row
100 Double Unders
1 mile Run
5 minute rest between rounds

 

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

2.  Complete As Many Reps As Possible in:
1 minute of Power Snatches, 135/95
1 minute rest
1 minute of Muscle ups
1 minute rest
1 minute of Power Clean and Jerks, 155/105
1 minute rest
1 minute of Muscle ups
1 minute rest
1 minute of Dead Lifts, 225/155
1 minute rest
1 minute of Muscle ups

3. “The Good Life”
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20″ – Games Standards