Tuesday 2/14/17

Happy Valentines day! 

Growth & Development

  1. Snatch warmup

#Conditionedbycorrintuesdays

10 minute AMRAP

100 single under

10 goblet squat

15 sit-ups

+ rest 5:00

10 minute AMRAP

150m row

10 DB thruster

5 burpees

10 DB hang squat cleans

 

Performance

  1. Snatch warmup

#Conditionedbycorrintuesdays

10 minute AMRAP

200m Row

10 Hand Release Push-ups

10 wall balls

+ rest 5:00

10 minute AMRAP

50 double under

10 DB thrusters 50/35

5 burpees

10 DB hang squat cleans

 

Competition

5 sets warmup pace

10 hspu

1 muscle up + 5 ring dips

1 rope climb

 

+

  1. Hang power clean + Full power clean + Jerk (% based off max P clean)

65% x 3 sets , 70% x 2 sets , 80% x 1 sets (if no misses go up a few times )

  1. Clean pull 95% of clean (deficit ) x 3 reps , 5 sets
  2. Weighted pullups x 5 reps , 3 sets

Conditioning

4 rounds

3 rope climbs

6 deadlifts  305/185

9 box jumps

+ 6:00 rest

10 sets

15 seconds sprint assault bike , rest  1:45

 

+

Yoke carries down and back x 3 trips (heavy as possible)

Monday 2/13/17

Growth & Development
Strength
1.Strict press x 3 reps , then 3 reps @ 90% + Amrap sets @ 90%
2.Front Squats 30×1 3×3 @70-75% of max weight (focus is controlled eccentric)
Conditioning
21/18/15/12/9/6/3
Calorie row
Box Jumps/Step-ups

Performance
Strength
1.Front Squat 3×3 @ 80% , 2 second pause in bottom
2a. RDL 30×1 x 8 reps 3 sets
2b. weighted pull-ups x 3 3 sets
Conditioning
4 sets
3:00 minutes on the clock
10 DB thruster 50/35
+ AMRAP Burpee Target , Rest 1:30 between sets

Competition
Strength
1.Snatch grip behind the neck push press
3 reps @ 80% (best snatch)
3 reps @ 85%
2 reps @ 90%
1 rep @ 95%
1 set AMRAP @ 65%
2.1RM back squat

Conditioning
For Time
500m Row
15 P. snatches 95/65
30 chest to bar
15 p. snatches 95/65
500m Row
+ rest 8-10
6:00 on clock
150 wall ball
+ amrap Muscle ups in remaining time

extra accessory  Scap pull-up , band pull-aparts, p-knot trouble spots (10 minutes)

Friday /10/17

Growth & Development
Strength
1. Deadlift prep go over fundamentals of a deadlift
2. Deadlift 3×3 @ a weight the coach has assigned you
3a. DB floor press 10 reps, REST 1:00
3b. Seated DB shoulder press 8-10 reps , REST 1:00 x 3 sets

Conditioning
AMRAP 10
10 plank walk outs
10 ring rows
10 russian KB swings 53/35

Performance
Strength
1.Deadlift prep go over fundamentals of a deadlift
2.Front squat x 5 reps 30×1 @ 70-75% x 3 sets
3a. Weighted back extensions x 8-10 REST 30 seconds
3b. 30 second Weighted plank holds REST 1:00 x 3 sets

Conditioning
AMRAP 15
300m row
20 no jump burpee
10 clean and jerk @ 95/65

Competition

Strength
1.Heavy snatch balance + 1 OHS 10 minutes to achieve a max set and move on
2.1 RM strict press
3.Good mornings heavy sets 10 reps x 3 sets

Conditioning
EMOM x 10
ODD: 7/5 muscle ups
EVEN: 2 Power clean + 3 hang power clean + 1 hang squat clean 185/155, 155/125
+ rest 5:00
For time
750m row
50 assault cals

Extra work athlete specific, ask coach

Wednesday 2/8/17

Growth & Development

Strength

  1. 3RM back squat , then 85% 3 reps x 2 sets , 85% AMRAP x 1 set
  2. DB bench Press 12 reps x 3 sets , REST 90 seconds between sets

3a. DB walking lunges  50/35,  45/25# UP and BACK Turf  NO REST

3b.  15 cal bike sprint x 3 sets REST 2:00 minutes b/w sets

 

Conditioning

Row 20 seconds (max effort here) walk around 3 minutes x 4 sets

 

Performance

Strength

  1. 3RM back squat, then 85% 3 reps x 2 sets, 85% AMRAP x 1 set
  2. Front rack step ups x 10 each leg x 3 sets

3a. weighted pull-ups x 2.2 , REST 90 seconds

3b. DB zotman curls 8-10 reps  30×1 , REST 90 seconds x 3 sets

 

Conditioning

2:00 minutes on the clock

10 hang snatch (as fast as possible) 75/55

+ AMRAP double under / single

REST 1 minute x 3 sets

 

Competition

Strength

  1. Snatch complex high hang, mid thigh, below the knee working up to 75% (once you’re there x 4 sets)
  2. Front squat 2RM x 1 set of 2 @ 90% , 1 x AMRAP @90%
  3. GHD back raises x 12 weighted reps x 3 sets

Conditioning

2 sets

400m run

5 muscle ups

+ rest 3:00

2 sets

25 wallball 20/14

50 Double under

+ rest 3:00

4/3/2/1

Squat clean 205/155

Rope climb

 

 

 

Tuesday 2/7/17

Growth & Development

#conditionedbycorrintuesdays

6 minute AMRAP

10 KB swings

8 DB push press

6 calories on the rower

+ 3 minutes rest

6 minute AMRAP

20 single under

10 hang clean/ or DB Cleans

5 burpee

+ 3 minutes rest

6 minute AMRAP

10 box jumps

8 Goblet squats

6 hand release push ups

+ 3 minutes rest

6 minutes on ASSAULT BIKE

 

Performance

#conditionedbycorrintuesdays

10 minute AMRAP

10 Bar facing Burpees

10 thruster 95/65

10 box jumps

+ 5 minutes Rest

6 sets

Row 250m , resting  90 seconds between sets (consistent rounds)

 

Competition

6 sets warm up

5 strict pullup

10 pushup

15 air squat

20 GHD sit ups

+

50 strict HSPU for time

+ 10:00 rest

50 Kipping HSPU for time

 

Strength

Power clean + Jerk  85% x 1 rep every 30 seconds x  5 minutes

Conditioning

10 minute AMRAP

15 cal assault bike

10 deadlifts 185/135

5 burpee box jumps

+ 5 minute rest

10 minute AMRAP

15 cal row

10 push press  135/95

5 burpee box jumps

Monday 2/6/17

Growth & Development 

Strength

  1. Strict Press heavy set of 5, then 90% x 5 reps x 2 sets , then 90% AMRAP
  2. Front Squats 2 second pause in hole 3 reps x 3 sets 80% of 1rm (fast drive out of bottom, no bounce)

Conditioning 

3 sets  high aerobic effort (consistent rounds)

10 KB (hang) snatch alternating

18 Calorie Assault bike

10 wall balls

10 KB deadlifts

18 Calorie Assault bike

Rest 2:00 between sets

 

Performance 

Strength

1.Romanian Deadlift explode up 30×1 (3 second eccentric) clean grip x 8 reps heavy as possible max set (perfect form) straps ok , then -15% 3 sets of 8 no tempo

2. Pull-ups weighted x 4 (2.2 cluster) x 3 sets going up each set

Conditioning 

For Time

100 wall balls

50 burpees

10 bar muscle up/ 25 chest to bar /25 pull-up

Competition

Strength

1. Snatch Grip behind the neck press

3 reps at 75% of best snatch x 2

3 reps at 80% x 2

2 reps at 90%

60% AMRAP

2. 2RM heavy back squat (10-20lbs from last weeks 3 rep) 85% x 2, 85% AMRAP

Conditioning

5 sets

200m run

5 toe to bar

10 burpee to target

5 chest to bar pull-up

200m run

5 strict hspu

REST 90 seconds between sets 

+

5 sets

15 cal row

5 muscle up

15 cal row

5 Chest to bar

10 DB snatches

10 burpee to target

Rest 90 seconds between sets

 

 

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