Tuesday 7.7.15

JS-9785-LCoaching Rachel Martinez and Ally Bushey through the Assault Bike Test.

2015 GAMES ATHLETES
SESSION 1:
1. Snatch
EMOMx12:
Min 1: 30-40# under pr
Min 2: 25-35# under pr
Min 3: 20-30# under pr
Min 4: 15-25# under pr
Min 5: 10-20# under pr
Min 6: rest
Min 7: 30-40# under pr
Min 8: 25-35# under pr
Min 9: 20-30# under pr
Min 10: 15-25# under pr
Min 11: 10-20# under pr
Min 12: PR Attempt

2. Snatch Accessory Work
A. 3×2 Snatch Grip Dead at 100% of best snatch weight
B. 3×1 Snatch Grip Dead at 115% of best snatch weight
C. Work up to a 2 rep heavy Snatch grip Push Press from behind the neck.

3. Strength
A. 5×2 Back Squat, Climbing
B. 10-rep heavy Front Squat

4. Conditioning
2×1 min Assault bike, 3 min rest
2x:40 Assault bike, 2 min rest
2x:20 Assault bike, 1:20 rest

SESSION 2
1. Conditioning
3 RFT:
21 Cal Row
15 Box Jumps, 24/20
9 Power Snatch, 135/95

2. Accessory Work
50 GHDSU
50 TTB
50 second L-sit

2015 MASTERS GAMES ATHLETES
1. Snatch
EMOMx12:
Min 1: 30-40# under pr
Min 2: 25-35# under pr
Min 3: 20-30# under pr
Min 4: 15-25# under pr
Min 5: 10-20# under pr
Min 6: rest
Min 7: 30-40# under pr
Min 8: 25-35# under pr
Min 9: 20-30# under pr
Min 10: 15-25# under pr
Min 11: 10-20# under pr
Min 12: PR Attempt

2. Conditioning
2×1 min Assault bike, 3 min rest
2x:40 Assault bike, 2 min rest
2x:20 Assault bike, 1:20 rest

2016 OPEN/REGIONAL ATHLETES
SESSION 1:
1. Snatch
EMOMx12:
Min 1: 30-40# under pr
Min 2: 25-35# under pr
Min 3: 20-30# under pr
Min 4: 15-25# under pr
Min 5: 10-20# under pr
Min 6: rest
Min 7: 30-40# under pr
Min 8: 25-35# under pr
Min 9: 20-30# under pr
Min 10: 15-25# under pr
Min 11: 10-20# under pr
Min 12: PR Attempt

2. Snatch Accessory Work
A. 3×2 Snatch Grip Dead at 100% of best snatch weight
B. 3×1 Snatch Grip Dead at 115% of best snatch weight
C. Work up to a 2 rep heavy Snatch grip Push Press from behind the neck.

SESSION 2
1. Conditioning
3 RFT:
21 Cal Row
15 Box Jumps, 24/20
9 Power Snatch, 115/80

2. Conditioning
2×1 min Assault bike, 3 min rest
2x:40 Assault bike, 2 min rest
2x:20 Assault bike, 1:20 rest

Monday 7.6.15

JS-6611-L Jono Whitehead

2015 GAMES ATHLETES
Rest Day – This will be a big week (loading and volume). Next week will be a decrease in volume and load, but high intensity.

2015 MASTERS GAMES ATHLETES & 2016 OPEN/REGIONAL ATHLETES
1. Clean and Jerk
EMOMx15: 1 Squat Clean and Jerk, climb 5-10# every minute. Every 5th minute back off the weight and climb again.

2. Back Squat
3×6 reps

3. Conditioning
Reverse “Hulk Hogan”

Every 2 minutes for 10 rounds (20 mins total)
7 Burpees
5 PC (185/135)
3 Muscle ups

Sunday 7.5.15

JS-0362-LMichele Letendre, Mat Fraser, Katrin Davidsdottir, Ben Bergeron, Austin Malleolo, EZ Mohamed, Conor Nugent, Chris Hinshaw, Jono Whitehead, Rachel Martinez, Sean Tully, Brooke Ence, Ally Bushey

2015 GAMES ATHLETES
1. Swim Conditioning
5 RFT:
150m Ocean Swim
20 KBS, 2-pood/1.5-pood
30 Goblet Squats, 2-pood/1.5-pood

2. Assault Bike Conditioning
1 min for Max Cals
200m Sandbag Run, 100/70
2 mins for Max Cals
200m Sandbag Run, 100/70
3 mins for Max Cals
200m Sandbag Run, 100/70
2 mins for Max Cals
200m Sandbag Run, 100/70
1 mins for Max Cals
200m Sandbag Run, 100/70

2015 MASTERS GAMES ATHLETES & 2016 OPEN/REGIONAL ATHLETES
Rest Day

Saturday 7.4.15

JS-0207-LMat Fraser

2015 GAMES ATHLETES & 2016 OPEN/REGIONAL ATHLETES
1. Snatch
work up to a heavy single

2. Clean
work up to a heavy double

3. Front Squat
work up to a heavy triple

4. Conditioning
“Severin”
50 Strict Pull ups
100 Hand Release Push ups
5K Run

2015 MASTERS GAMES ATHELTES
1. Conditioning
“Severin”
50 Strict Pull ups
100 Hand Release Push ups
5K Run

Friday 7.3.15

JS-6599-LConor Nugent

2015 GAMES ATHLETES
1. Odd Object Conditioning
EMOMx30
6 Rounds of:
Min 1: Max distance monkey bar
Min 2: Max reps of D-ball Shoulders – you choose the weight
Min 3. Max reps of 1-arm DB OHS, 50/35
Min 4: 35m Prowler Push, Double bodyweight
Min 5: Max reps of Box Muscle ups, 60″ – set ups 3 20″ boxes on top of each other and jump/climb to a standing pos. on top of boxes.

2. Conditioning
“OHS-athon”
100 Overhead Squats* for time, 135/95
*10 Toe to Bar penalty any time the bar comes down from the overhead position.

3. Strength
EMOMx5: 10 unbroken Hang Power Cleans, climbing – you choose the weight

2015 MASTERS GAMES ATHELTES
1. Conditioning
“OHS-athon”
100 Overhead Squats* for time, 95/65
*10 Toe to Bar penalty any time the bar comes down from the overhead position.

2. Odd Object Conditioning
EMOMx25
5 Rounds of:
Min 1: Max distance monkey bar
Min 2: Max reps of D-ball Shoulders – you choose the weight
Min 3. Max reps of 1-arm DB OHS, 35/20
Min 4: 50m Prowler Push, bodyweight
Min 5: Accumulate as much time as possible in a Free standing Handstand Hold

2016 OPEN/REGIONAL ATHLETES
1. Strength
EMOMx5: 10 unbroken Hang Power Cleans, climbing – you choose the weight

2. Conditioning
“OHS-athon”
100 Overhead Squats* for time, 95/65
*10 Toe to Bar penalty any time the bar comes down from the overhead position.

Wednesday 7.1.15

JS-0353-LBrooke Ence

2015 GAMES ATHLETES
SESSION 1
With a running clock…
1. At the 0:00
Barbell Conditioning
30 Cleans and Jerks, 225/155

2. At the 15:00
Gymnastics Conditioning
30 Strict Deficit HSPU for time at 10/7″

3. At the 30:00
Conditioning
3 RFT:
30 Cal Ski Erg
30 Cal Assault Bike
30 Cal Row

4. At the 45:00
Gymnastics Conditioning
30 Kipping Deficit HSPU for time at 10/7″

5. At the 60:00
Barbell Conditioning
30 Clean and Jerks for time at 185/135

SESSION 2:
1.  Conditioning
400m Log Carry
40 Burpees
300m Log Carry
30 Burpees
200m Log Carry
20 Burpees
100m Log Carry
10 Burpees
You choose the weight of the log

 

2015 MASTERS GAMES ATHELTES
1. Strength
Build to a max complex of: Front Squat + Push Press + Thruster

2. Conditioning
Death by Thruster at 65% of the max complex established in #1.

3. Conditioning
EMOMx20
5 rounds of:
Min 1: Max Calorie Assault Bike
Min 2: Max Clean and Jerks, 135/95
Min 3: Max Cal Row
Min 4: Max OHS, 95/65

 

2016 OPEN/REGIONAL ATHLETES
1. Strength
Build to a max complex of: Front Squat + Push Press + Thruster

2. Conditioning
Death by Thruster at 65% of the max complex established in #1.

3. Conditioning
EMOMx20
5 rounds of:
Min 1: 15/12 Cal Assault Bike
Min 2: 10 Clean and Jerks, 135/95
Min 3: 20/16 Cal Row
Min 4: 10 OHS, 135/95

Tuesday 6.30.15

JS-0243-LWorking with Rachel Martinez

2015 GAMES ATHLETES
SESSION 1:
1. Snatch
EMOMx12: 1 Squat Snatch at 85-95%

2. Strength
5×3 Front Squat, climbing

3. Conditioning
7 RFT
12 Pull-Ups
12 Burpees

4. Conditioning
5 RFT:
150-120-90-60-30 Double Unders
50-40-30-20-10 GHDSU

SESSION 2:
1.  Track Session
A. 8x300m Hard, 100m walk recovery
Rest 5 minutes
B. 1600m Moderate
Rest 5 minutes
C. 8x100m Hard, 300m jog recovery

2015 MASTERS GAMES ATHLETES & 2016 OPEN/REGIONAL ATHLETES
1. Snatch
Work up to a heavy complex of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS

2. Conditioning:
5 RFT
12 Pull-Ups
12 Burpees
200m Run

3. Strength/Gymnastics Conditioning
EMOMx12
Odd: 6 Heavy Thrusters, you choose the weight
Even: 3-6 Bar Muscle ups

Monday 6.29.15

JS-9853-LConnor Murphy

2015 GAMES ATHLETES
Rest Day

2015 MASTERS GAMES ATHLETES
1. Strength
A. 1-rep heavy Clean
B. 1-rep heavy Jerk
C. 1-rep heavy Front Squat

2. Gymnastics Benchmark
Max pistols in 1 min
Masters Standards:
41+ reps: Ninja
36-40 reps: Above average
31-35 reps: Average
<31:  You need to work on these before the Games.

3. Conditioning
“Sugar Daddy”
21-15-9:
Deadlifts, 225/155
400 Meter Run

2016 OPEN/REGIONAL ATHLETES
1. Strength
A. 1-rep heavy Clean
B. 1-rep heavy Jerk
C. 1-rep heavy Front Squat

2. Gymnastics Benchmark
Max pistols in 1 min
Regional Standards:
50+ reps: Ninja
44-49 reps: Above average
39-43 reps: Average
<39:  You need to work on these

3. Conditioning
21-15-9:
Deadlifts, 275/185
Box Jumps, 30/24

Sunday 6.28.15

JS-13108-X2Michele Letendre

2015 GAMES ATHLETES
SESSION 1
1. Swim
6 RFT:
150m Swim
15 Burpees

SESSION 2
1. Snatch
EMOMx10: Power Snatch + Squat Snatch, climbing

2. Gymnastics
50 Strict Pull ups for time

3. Conditioning
“Tiple H”
For Time:
30 Clean and Jerks, 185/135
30 Snatches, 155/105
30 Muscle ups

4. ASSAULT BIKE
A. 5 rounds of: :20 max effort, 1:40 rest
B. 3 rounds of: 1:30 on, 1:30 off
C. 10 mins

2015 MASTERS GAMES & 2016 OEPN/REGIONAL ATHLETES
Rest Day