Friday and Saturday

Friday 5/31/13 –

Snatch PP + snatch jerk + snatch balance: 50%x1, 55%x1, 60%x1, 65%x1, 70%x1, 75%x1, 80%x1 – may use jerk boxes
Clean and jerk: 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 85%x1 90%x1
Skill: work the movement that is holding you back
Conditioning: bike 30s hard, 30s easy, x6
Caleb and Jessie: Event 6

Saturday 6/1/13 –

Front squat: 60%x2, 70%x2, 80%x2, 90%x2, 95%x1, 90%x2, 95%x1
Conditioning: Event 7 – Caleb, Katie, Matt, Jessie, Alex, Crissy

Wednesday 5/29/13

Snatch + OHS: begin at 50% and perform 1 snatch + 2 OHS – add 10lbs (ladies) and 20lbs (fellas) for each successful completion of complex, quit after 2 misses

Power clean + power jerk: 60%x2+1, 65%x2+1, 70%x2+1, 75%x1+1, 70%x2+1
Back squat: 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 95%x1x2
Conditioning: 8 min clock – 100 double unders, 30 unbroken wallballs (20/14lbs @ 10ft) (add 10 wallballs for every break), 30 C2B pull-ups, max row calories with remaining time

Tuesday 5/28/13

Katie, Lesley, Lex, CBo: quickly build to 80% of max DL for a SINGLE, drop to 70%x3, then use 50% for 9-6-3 deadlift and box jumps (30/24”)

Jessie, CGreg: EMOM for 5 min - 2 full cleans (225/135lbs), 1 rope climb - do what you must not to burn your skin
Crissy, Matt: ½ Jackie – everything absolutely unbroken
Full rest – can be split in to AM and PM sessions
All: EMOM for 10 min – evens do 3 burpee MU (or attempts), odds do 4 alternating pistols and 4 alternating DB snatch (70/50lbs)

Week 8/9

Monday 5/27/13 -

Power snatch: 7 min to find heavy single
Clean and jerk: 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1
Front squat: 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 95%x1
Conditioning: Tabata row for max meters
Skill: Choose a technique that needs work and spend 10 minutes improving

Week 7/9

Week 7

Monday 5/20/13 –

Clean and jerk: 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, 90%x1, 85%x1
Behind the neck press: LIGHTx10x3 – guys no more than 95, ladies no more than 65 – grip at 3RM OHS position or wider
Front squat: 60%x3, 70%x3, 80%x3, 85%x3, 90%x2, 85%x2, 80%x3
Work A
Work B: utilize this time of fatigue to skill a movement you need to improve – 10 min & low volume

Work A –
Katie: MU and DB snatch work w/ G
Crissy and Matt: 25 unbroken thrusters (45lbs), 30 C2B pull-ups, rest 1 min, 20 C2B pull-ups, rest 30 sec, 10 C2B pull-ups, 25 unbroken thrusters
Jessie and CGreg: Event 6
Lesley: 15-12-9 bounding box jumps 24”, C2B pull-ups, pistols
Alex: 30 bounding box jumps 30”, 1:30 min ME alternating DB snatch 70lbs, rest 1:30 min, 1 min ME alternating DB snatch, rest 1 min, 30 sec ME alternating DB snatch, 20 box jumps
CBo: 20 alternating pistols, 1:30 min ME alternating DB snatch 70lbs, rest 1:30 min, 1 min ME alternating DB snatch, rest 1 min, 30 sec ME alternating DB snatch, 20 alternating pistols

Tuesday 5/21/13 –

Conditioning: 1k row, rest 1:1, x3 – perform each row at Jackie pace
Rest 10-20 min
Conditioning: EMOM 10 min, 5 wallballs (20/14lbs to 10’) and 1 rope climb – work efficiency
Rest 5 min EXACTLY
3:00 min to establish heavy 3 OHS

Wednesday 5/22/13 –

Power snatch: 60%x2, 65%x2x2, 70%x1x2, 75%x1
Power clean + power jerk: 60%x2+1, 65%x2+1, 70%x2+1, 75%x1+1
Squat: 60%x2, 70%x2, 80%x2, 85%x2
Work A
Work B

Work A –
Katie and Lesley: 1 min ME deadlift (185lbs), rest 1 min, 1 min ME deadlift, rest 1 min, 1 min ME deadlift – die for 15 per round, and utilize new setup position
Crissy and Matt: 750m row, 10 DB snatch (50lbs), 500m row, 10 DB snatch, 250m row, 10 DB snatch – all rows faster than Jackie pace
Jessie and CGreg: 50 unbroken DU, 3 cleans (225/135lbs), x3
Alex and CBo: 1^st min 21 deadlifts (275lbs), 2^nd min 15 deadlifts, 3^rd min 9 deadlifts

Work B –
Katie, Lesley, Alex, CBo: bounding box jump practice – chest over thighs on top
Crissy, Jessie, CGreg, Matt: burpee MU practice – find that rhythm and pace, play around with how you drop, release the rings, etc.

Thursday 5/23/13 –

Rest hard

Friday 5/24/13 –

Hang power snatch + 3 OHS: 60%, 65%, 70%
Clean and jerk: 60%x2+1, 70%x2+1, 80%x2+1x2
A1) Front squat: 60%x2, 70%x2, 80%x2, 85%x2, rest 30s
A2) Rope climb: 2, 2, 1, 1, rest 2-3 min
Conditioning: Airdyne 20s hard, 40s easy, x6

Saturday 5/25/13 –

Event 2 & 3: use Regional’s standards and times – make sure bars are loaded properly and all rules abided – Katie will sub 6 C2B pull-ups with no burpee if needed
Rest 20 min
Event 4: Alex, CGreg, Matt, Katie, Jessie, Crissy – in that order, find someone to judge you all AND a person to record the FINISH time for every single athlete for every single movement (Cat did this last Saturday and did it spectacularly, so maybe ask her?)
(If you're keen...) Squat: 60%x1, 70%x1, 80%x1, 85%x1, 90%x1

Regionals Day 3

Event 6: Jessie and Caleb G

Event 7: All

Regionals Day 2

Event 4: All

Event 5: Katie and Alex

Regionals run-through

Team Event 1:

Crissy and Matt

Team Event 2 & 3:

All - post scores and include any missed set(s) on the OHS

I will be there for all the workouts tomorrow.  I will enforce standards.  We will also talk a small piece of strategy on the OHS portion.

Week 6/9

Two days worth as I am out of town all day tomorrow in to Tuesday morning.  Lifting drops by almost 40 reps this week.  Conditioning will be slightly higher because of our Regionals run through on Friday, Saturday, and Sunday.  

As it stands I have Crissy and Matt doing Jackie, Katie and Lex doing DL/BJ, and Jessie and CGreg doing the chipper.  That is what you all should plan for coming this weekend.  Because of that, correspond with each other if you are doing a workout together on one of those days.  I don't care too much about what time you do it, as long as you are doing it together on the specified day and holding yourselves to regional's standards.  Naturally I need all of the guys to do the MU then OHS workout together, same with the ladies (but you all don't have to do it together).  Saturday morning we should be able to knock out the chipper.  Sunday I need everyone to decide on a time for the final workout.

Please let me know what time you are doing what as I need to be there for each.

Monday 5/13/13 –

Hang power snatch + OHS: 60%x3+1, 65%x3+1, 70%x3+1x2
Power clean + power jerk: 60%x2+2, 65%x2+2, 70%x2+2x2
Ladies only – Press: heavyx2x4
Squat: 60%x4, 70%x4x2, 80%x4x2, 85%x2
Conditioning: Crissy & Matt (individually) – 1k row @ Jackie pace then 3 rounds 10 alternating DB snatches (70/50lbs) (Matt, please don't muscle snatch), 2 rope climbs (15ft)
Conditioning: Katie & Lex (individually) – 30 wallballs then 21 deadlifts (275/185lbs), 21 box jumps (30/24”)
Conditioning: Jessie & Caleb (individually) – 100 double unders, 30s handstand hold, 30/20 HSPU, 30s hang from bar, 30 toes-to-bar, 30s axle hold in front rack (160/100lbs), 30 axle shoulder to overhead, 10 total steps axle in front rack lunge
CBo: do the last one, but get some rope climb work in at some point early this week
Lesley: do whatever Jessie tells you to do :D

Tuesday 5/14/13 –

Katie: 3 strict pull-ups pulling as high as possible, 3 strict dips on bars as deep as possible, 1 HSPU negative as slow as possible, rest 2 min, x6
Jessie: burpee muscle-up work
Skill: take 10-20 minutes to skill whatever is needed
Conditioning: 1 min row, 1 min jump rope however, 1 min jog, x5
Recovery: foam roll, stretch, lax ball, Epsom salt bath, massage, et al

Saturday 5/11/13

OHS: 10 min to build to tough single
Jerk: 60%x2, 70%x2, 80%x2x3
Squat: 60%x4, 70%x4x2, 80%x4x2
Skill: Rope climb as a team – help coach each other and give efficiency tips
Conditioning: 3 RFT – 2 15ft rope climbs, 4 full cleans (225/135lbs)
Skill: EMOM two skills you need to work on

Friday 5/10/13

Skill: Rope climbs (progression here if needed)
Snatch: 60%x2, 70%x2, 80%x2x2, 85%x2

Clean: 60%x2, 70%x2, 80%x2x3
Press: heavyx3x3
Conditioning: 1k row @ Jackie pace immediately in to 3 rounds of 15 wallballs (20/14lbs to 10ft), 15 chest-to-bar pull-ups, 15 alternating pistols, 15 one-arm alternating DB snatches (70/50lbs) - practice efficiency on the DB snatches by practicing best way to come down and switch hands - use the standards set forth for Regionals

Wednesday 5/8/13

Hang power snatch: 60%x3, 65%x3, 70%x3x2

Clean and jerk: 60%x3+1, 70%x3+1, 80%x3+1x2
Front squat: 60%x3, 70%x3, 80%x3x3
Conditioning: EMOM 16 min – evens do 30 double unders AFAP + 3 touch-n-go deadlifts (225/155lbs), odds do 3 burpee muscle-ups with rings out of reach

Get excited, Regionals' team events announced tonight!

Tuesday 5/7/13

Skill: EMOM 10 min – evens do 5m of handstand walking (about 3 mats lengthwise), odds do skill reps on a goat (no muscle-ups, but can do progression work)

Conditioning: Jackie – 1000m row, 50 thrusters (45lbs), 30 pull-ups – strive for unbroken, paced thrusters
Rest, mobilize, stretch 15 min
Conditioning: AMRAP 6 min – 5 deficit HSPU (stack plates so hands are at shoulder level when head is on the mat), 10 toes-to-bar AFAP, 15 KBS (50/35lbs) bell perfectly straight

Monday 5/6/13

Snatch: 60%x3, 70%x3, 80%x3, 85%x2, 80%x3x2

Hang power clean + power jerk: 60%x3+3, 65%x3+3, 70%x3+3 (do one HPC then one PJ...)
Squat: 60%x3, 70%x3, 80%x3x2, 85%x2x2
Conditioning: EMOM 10 min – evens do 3 weighted pull-ups (no kip, band if needed) + 25 unbroken DU, odds do 10 total front rack lunges (135/95lbs)
3+ hours later if possible…
Conditioning: 21-15-9 sandbag clean (heavy as possible), ring dips
*EDIT: sandbag clean is just from the ground to shoulder, no need for full squat!

Saturday 5/4/13

Power snatch + OHS: 60%x3+3, 65%x3+3, 70%x3+3x2 (do one PS followed by one OHS)

Clean + jerk: 60%x2+1, 70%x2+1, 80%x2+1, 85%x2+1
Squat: 60%x2, 70%x2, 80%x2, 85%x2
Conditioning: Full team of 6 – men have 3 minutes to get max bar muscle-ups w/ each man only having one attempt, women then have 3 minutes for the same – rest 3 min – chipper for total time of 30 GHD sit-ups, 30 deadlifts (225/155lbs), 30 double unders, 30 OHS (95/65lbs), 30 pull-ups – remember that barring any hold-ups the total workout time will be each athlete’s GHD set plus the final athlete’s total time (so strategize) 

Friday 5/3/13

Snatch: 60%x2, 70%x2, 80%x2, 85%x2x2

Power clean: 60%x3, 65%x3x2, 70%x3x2
Conditioning: EMOM 10 min – first minute max unbroken set of muscle-ups, following minutes 3 muscle-ups – if Rx, stop if you do not get all 3 during a minute – in an effort to keep increasing our muscle-up volume we will be doing this the next two weeks, and if you are successful we will make it 4 per minute and then 5 per minute
Conditioning: row 30s hard, 30s easy, x6