Thursday 5.28.15

JS-13282-X2Ally Bushey and Heather Bergeron

2015 REGIONAL ATHLETES
Do a general warm up and then work up to your opening weight on the Snatch

2015 MASTERS GAMES ATHLETES & 2016 OPEN ATHLETES
Recovery Day.

Wednesday 5.27.15

unnamedSo Proud.

2015 REGIONAL ATHLETES
1. Handstand Walk
125′
Rest 1 minute
125″

2. Row
5 RFT:
25 Cal Row
5 Muscle ups

3. Squat Clean
3 rounds of:
1 rep at 225/155
1 rep at 245/160
1 rep at 265/165
Rest 1 minute between rounds.

2015 MASTERS QUALIFIED & 2016 OPEN ATHLETES
1. Barbell Conditioning
Teams of 3:
A. AMRAP 7 of Push Press:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135

3 min Rest

B. AMRAP 7 of Front Squats:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135

3 min Rest

C. AMRAP 7 of Power Cleans:
50 reps at 135/95
50 reps at 155/105
AMRAP at 185/135

2. Running
4x400m Run, 2 minute rest – goal is to stay within 2 seconds every round.

Tuesday 5.26.15

JS-14101-X2Katrin Davidsdottir and Lindsey Valenzuela

2015 REGIONAL ATHLETES
1. Run
2 miles

2. Snatch
3×1 at 10# under opening weight
3×1 at opening weight
3×1 at 10# over opening weight

3. Conditioning
50 GHDSU
40 SDHP, 135/95
30 Box Jump Overs, 24/20
20 Rope Climbs, 15″

2015 MASTERS QUALIFIED and 2016 OPEN ATHLETES
1. Conditioning
“Christine”
3 RFT:
Row 500m
12 Deadlift, bodyweight
21 Box Jumps, 20″

2. Snatch
EMOMx6 at 85%

3. Strength
A. 5×1 Jerk, across
B.  3×3 Overhead Squat

C. 3×10 Back Squat

5.25.15

JS-14338-X2Julie Foucher

2015 REGIONAL & MASTERS QUALIFIED ATHLETES
Rest Day

2016 OPEN ATHLETES
“Murph”
1 mile Run
100 Pull ups
200 Push ups
300 Squats
1 mile Run
Break up the pull-ups, push-ups and squats as desired.

Sunday 5.24.15

JSP-1653-X2Rich Froning and Chris Spealler

2015 REGIONAL & MASTERS QUALIFIED ATHLETES
1. Conditioning
4 rounds with a 20# weight vest:
25 Calorie Row
10 C2B
5 Strict Deficit HSPU

2. Conditioning
3 RFT:
7/5 Muscle ups with a 20# vest
5 Cleans (no vest) – you choose the weight
Rest 5 mins between rounds

2016 OPEN ATHLETES
Rest Day

Saturday 5.23.15

JSP-1585-X2Emily Bridgers and Lauren Brooks

ALL ATHLETES
1. Conditioning
1 mile run
100 air squats
100 abmat sit ups
50 kbs, 2-pood/1.5-pood
50 box jumps overs, 24/20

2. Handstand Walk
175 feet for time

3. Snatch
work up to a heavy single

Wednesday 5.20.15

JSP-11966-X2Ally Bushey and Heather Bergeron

2015 REGIONAL ATHLETES
1. HS Walk
3×125′
3 min rest between sets

2. Snatch
EMOMx9
Min 1: Opening Weight
Min 2: Reach weight
Min 3: Rest

3. EMOMx15
Min 1: Max Calorie Row in :40
Min 2: Max C2B in :40
Min 3: Max Strict Deficit HSPU in :40

2015 MASTERS QUALIFIED ATHLETES & 2016 REGIONAL ATHLETES
1. Barbell Conditioning
Teams of 3 (1 athlete works at a time):
With a running clock…
A. In 7 mins complete:
50 Back Squats, 135/95
50 Back Squats, 185/135
AMRAP Back Squats, 225/155 in remaining time.
Back squats can be taken from a rack.

Rest 3 minutes

B. In 7 mins complete:
50 Strict Shoulder Press, 95/65
50 Strict Shoulder Press, 115/80
AMRAP Strict Shoulder Press, 135/95 in remaining time.
Presses can be taken from a rack.

Rest 3 minutes

C. In 7 mins complete:
50 Dead Lifts, 185/135,
50 Dead Lifts, 225/155
AMRAP Dead Lifts, 275/185 in remaining time.

Tuesday 5.19.15

2015-1-25-06176 (1)Chris Spealler

2015 REGIONAL ATHLETES
1. Randy Work
A. AMRAP Power Snatches (75/55) in :50 – :10 rest
B. AMRAP Power Snatches (75/55) in :50 – :10 rest
C. AMRAP Power Snatches (75/55) in :50

2. Tommy V Work
25 Rope Climbs for time

3. Chipper Work
1 mile Run on TF
30 OHS, 135/95
50 GHDSU
30 SDHP, 135/95

2015 MASTERS QUALIFIED & 2016 OPEN ATHLETES
1. Snatch
7 sets of the following complex:
Pocket High Pull + Hang High Pull + Hang Squat Snatch
Pocket High Pull – Start with the bar at your hips, knees bent, vertical torso. Extend aggressively through knees and pull bar up your torso.
Hang High Pull – Start with the bar at mid thigh with your chest over the bar. Slowly bring the bar to your pockets and pull up your torso.

2. Gymnastics Conditioning
1.2.3.4.5.6.7.8.9.10 unbroken C2B for time. If you break a set you must redo that set before moving on.

3. Conditioning
A. AMRAP 3:
6 FS, 155/105
6 Burpees over Bar

Rest 1:00

B. AMRAP 3: Double unders

Rest 1:00

C. AMRAP 3:
6 FS, 135/95
6 Burpees over Bar