Week 5

Week 5

If your Regionals is the first weekend and you are following this blog, understand that this week is a quick drop in volume with some intensity build. It is catered to a team that has a shorter average training age than what we are normally used to. If you feel comfortable with your training volume, you can up the intense pieces earlier this week. If not, follow the program. When the workouts release pick a few that will not smoke you and do some run throughs. If there is a massive grinder then just practice the movements and transitions as it relates to your team members.

Monday 4/28/14 - 

EMOM 12 min: evens - 1-3 strict pull-ups + 2-5 strict dips

Hang power snatch: 60%x3x3

Squat: hit a single, go by feel, not heavy

Row: 30 min @ Z1 - every 5 min get off and walk around for 30 sec

Tuesday 4/29/14 - 

Practice: 10 min of HS walking

EMOM 16 min: evens - 8 HSPU, odds - 10 alt. pistols

EMOM 12 min: evens - 1-3 MU, odds - 2 HPC + 1 FS @ 60%

Bike: 30 sec 85%, 30 sec 50%, x10 + 5 min flush pace

Wednesday 4/30/14 - 

Wall-facing handstand hold: 3x30sec, rest 2-3 min between (can sprinkle these in to warm-up)

Hang snatch EMOM: begin at 65%, slow build with no more than 10/5lb jumps, stop after 2 misses total

EMOM 10 min: odds - 1 clean + 2 FS @ 80% of max clean, evens - 8 GHD sit-ups

Conditioning: 6RFT - 1 RC + 200m run - go legless on RC if your RC skill is PERFECT, if it needs practice…then practice!

Thursday 5/1/14 - 

Aerobic recovery: row/bike/walk 30 min Z1 - athlete’s choice

Friday 5/2/14 - 

Practice: 10 min of HS walk 

EMOM 12 min: odds - hang snatch x2 @ 70%, evens - 3-6 strict HSPU

Conditioning: 15 MU + 15 CJ (135/95lbs) AFAP - find proper pace for MU, practice proper cycling for CJ

Rest 10 min

Conditioning: 49 pull-ups + 7 OHS (185/115lbs)

Saturday 5/3/14 -   ***I edited pairs for Event 7. Take note***

Practice: 10 min of HS walk + 10 min of RC skill

Event 2: warm your hang snatch up well, then set the clock for 11 min and perform event with proper standards…use one platform only rolling the other BB out of the way, clip every attempt, only one athlete can be on platform changing weights, etc etc etc ***READ RULES

Rest 5 min - use this time to strategize how to be more efficient on Event 2

Event 2: set the clock for 11 min and do it again

Rest 2 min EXACTLY

Event 3: try the order of Cgreg, Shane, Joey, CBo - girl order is up for debate as you all will have plenty of time to recover after snatches

***Events 2 and 3 for our purposes will be performed as a group of 8 athletes. I have given you extra time on Event 2 to make up for the two extra athletes.

Rest 10 min

Event 7: try Becky + Joey, CBo + Michelle, Shane + Crissy, and CGreg + Jessie - score the time it takes for each pair to complete their work, not total time

Week 4

Week 4

This is Bring A Friend Week at Ktown. I hope that there will be more bodies in the classes than normal. If this is the case, please be considerate of their space. Work to consolidate your training area as much as possible, and you should always remember that the class takes priority on equipment and space. 

I would also be very thankful if you all would continue your interactions with the group classes. A lot of the members come in to the gym looking up to you all. Fulfill that leadership roll understanding that all of your actions are always being scrutinized by someone in there. Be someone they want to emulate, not someone they fear or don’t know. Thanks. <3

Monday 4/21/14 - 

EMOM 10 min: odds - 2 rope climbs, evens - 10 GHD sit-ups - stay out of the way of the group class, please

EMOM 10 min: snatch x1 beginning @ 70% - slow build

Squat: 70%x2x6 - OTM

Row: 500m @ or slightly above best 2k pace, rest 2:30, x8 - final time doing this, attempt a pace that really challenges you but will be sustained throughout

Tuesday 4/22/14 - 

EMOM 16 min: odds - 8 HSPU, evens - 8 alt. pistols

Row: 1k @ 97% - painful

Recover 15-20 min

Row: 1k @ 97% - painful

Bike/move: 10 min flush pace - this is at the end of the workout and doesn’t really matter so just skip it [/sarcasm]

Wednesday 4/23/14 - 

EMOM 10 min: odds - 1-3 bar MU, evens - 30 UB DU

Conditioning: 9-7-5 full cleans (225/135lbs) + bar MU

MAP session: 6 min of 8 burpees, 10 WB (20/14lbs), 8 T2B, rest 3 min, 4 min of 8 BJ step down (30/24”), 10 KBS (50/35lbs), 8 C2B, rest 3 min, 6 min of 8 burpees, 10 WB (20/14lbs), 8 T2B, rest 3 min, 4 min of 8 BJ step down (30/24”), 10 KBS (50/35lbs), 8 C2B, rest 3 min, 6 min of 8 burpees, 10 WB (20/14lbs), 8 T2B

Thursday 4/24/14 - 

Aerobic recovery: row or bike 40 min Z1 - get off every 5 min and perform 30 sec FLR on rings

Friday 4/25/14 - 

Jerk: 2-2-1-1-1 - doubles around 85%, singles around 90-95%

Conditioning: 5 TnG PC (185/115lbs), 10 burpee BJ (20/12”), 200m run (row if it is raining), rest 6-8 min, x4

Saturday 4/26/14 - 

Snatch: quick build to 80% single

Clean: quick build to 80% single

Conditioning: 21-15-9 thruster (95/65lbs) + pull-ups

Recover 15-20 min

Conditioning: 21-15–9 thruster (95/65lbs) + pull-ups

***If another 45 thrusters and pull-ups is going to wreck you, scale to 12-9-6. But when I say wreck, I mean you won’t be able to train Monday.***

Remainder of week 3

Friday 4/18/14 - 

OHS: heavy triple from rack

Conditioning: 6 thrusters (145/105lbs), 12 no push-up burpees, 200m row AFAP, rest 6-8 min, x4

Bike or row: 10 min flush pace

Saturday 4/19/14 - 

EMOM 6 min: 5 TnG hang power cleans + 5 S2OH (135/95lbs)

Jerk: 10 min clock to find heavy single from blocks or rack

Squat: 85%x2x2, 90%x1x2

Conditioning: 21-15-9 deadlift (275/185lbs) + HSPU

Week 3 Cont.

Highest volume week until Regionals. Next week is still accumulation, but it is about 80% of the total volume. Then we have 3 weeks of taper so you all will be ready to chew bees.

Tuesday 4/15/14 - 

EMOM 12 min: odds - 8 HSPU, evens - 8 alt. pistols

EMOM 8 min: odds - 10 WB (30/20lbs to 10/9’ targets), evens - 6 slam ball G2SH (toss over alt. shoulders) (100/50lbs)

Conditioning: 15-12-9 PC (115/75lbs) + burpee, rest 15 min, x2

Wednesday 4/16/14 - 

Gauntlet every 75 seconds: 1 clean + 1 HC + 1 jerk - begin around 60% and add 10lbs for 10 sets or until 1 failure

Squat: heavy 5; 90%x5x2

MAP session: 7 min of 7 S2OH (155/105lbs), 14 sit-ups, 200m row, rest 3 min, 7 min of 7 PC, 14 BJ (30/24”), 200m run, rest 3 min, 7 min of 7 DL, 14 T2B, 50 DU, rest 3 min, 7 min of 7 C2B, 14 alt. DB snatch (80/50lbs), farmer’s carry single DB 50m (down and back)

Thursday 4/17/14 - 

Row: 15 min Z1

3 min walk rest/stretch

Bike: 15 min Z1

3 min walk rest/stretch

Jog: 5 min Z1

Recover

Week 3

Week 3

Monday 4/14/14 - 

EMOM 14 min: odds - 7 C2B, evens - 7 GHD sit-ups

Gauntlet every 90 sec: 1 snatch + 2 OHS - begin 135/95lbs and build until failure

Squat: heavy 10; 90%x10x2

Row: 500m @ best 2k pace, walk rest 2:30, x8 - can increase pace a few seconds if last week was casual

Remainder of week out tomorrow. Third of four week build cycle. Sorry bout ya. It hurts me more than it hurts you.

Week 2

Week 2

Monday 4/7/14 - 

EMOM 12 min: odds - 8 C2B, evens - 8 bounding box jumps (24/20”)

EMOM 10 min: snatch deadlift + below the knee hang snatch 1+1 - slow build

Squat: heavy 10, 90%x10x2

Row: 500m @ best 2k pace, walk rest 2:30, x7

Tuesday 4/8/14 - 

EMOM 12 min: odds - 8 ring push-ups, evens - 8 GHD sit-ups

Power clean: 5-4-3-2-1 UB AFAP @ 60-70% - choose a challenging weight that can be done TnG

Jerk btn: 3-3-3

Conditioning: 30 PC @  80% of max PC AFAP + 10 MU - note time at end of PC and end of MU

Wednesday 4/9/14 - 

Clean gauntlet every 90 sec: begin at 225/135lbs, 10lb jumps

Squat: heavy 5; 90%x5x2

MAP session: 8 min of 5 HSPU, 10 C2B, row 200m, rest 3 min, 8 min of 7 T2B, 10 WB (12ft target), rest 3 min, 8 min of 8 slam balls, 24 heavy rope DU

Thursday 4/10/14 - 

Row: 30s at 85% of best 500m, 30s at 50%, x8

2 min walk rest

Bike: 30s at 85% perceived effort, 30s at 50%, x8

2 min walk rest

DU: 30s AMRAP, 30s rest, x4

Friday 4/11/14 - 

Practice: bar MU - limit attempts based on hands

Snatch: warm-up well, set clock for 6 min, hit a heavy single in 6 min time cap

Press-grip bench press: heavy 3x5

Conditioning: 3 TnG power snatches (155/heavy), 15 no-stand box jumps AFAP (20”), 200m sprint, rest 6 min, x4

Saturday 4/12/14 - 

Practice: handstand and handstand walk work with Crissy Cannonball

Conditioning: 9 full cleans (185/115lbs), 5 RC, 7 cleans (225/135lbs), 3 RC, 5 cleans (245/155lbs), 1 RC

Rest 5-10 min

Conditioning: 1k row, 20 FS from ground (155/105lbs), 20 C2B, 20 bar-facing burpees, 20 C2B, 20 FS, 1k row

A1) GHD sit-ups: 3x15-20

A2) GHD hip ext.: 3x15-20

Week 2 - Monday

Rest of week will be up tomorrow.

Week 2

Monday 4/7/14 - 

EMOM 12 min: odds - 8 C2B, evens - 8 bounding box jumps (24/20”)

EMOM 10 min: snatch deadlift + below the knee hang snatch 1+1 - slow build

Squat: heavy 10, 90%x10x2

Row: 500m @ best 2k pace, walk rest 2:30, x7