7/23/2014

Strength
Power Cleans
EMOM x 7
3 Touch-and-go Power Cleans, Start at 75% 1RM and add weight each round if possible

Conditioning
4 Rounds
130m Run
30m Farmers Carry
5 Power Cleans (135/95)
5 Push Press (135/95)

Extra
Front Squats
7×5 Across

Power Cleans should be light enough that you can complete all 3 reps touch-and-go inside of 30 seconds, this means you keep your hands on the bar the whole time. After warming up, start at around 70-75% of your 1RM and add weight if you can. Try to predict what weights you’ll need and have them nearby so you’re not wasting time walking to the weight stack.

7/22/2014

Strength
Barbell Rows
4×10 @ AHAP

Conditioning
3 Rounds
10 Chest to Bar Pull Ups
10 Front Squats (165/115)
10 Burpees

Extra
50 Strict Pull Ups, 3 HSPU each time you come off bar

7/21/2014

Info
Don’t forget to sign up to see Krista next Monday evening for chiropractic adjustments and ART. There are 30 minute slots from 4-7pm, sign up sheet is in the front room.

Strength
Front Squat
5×7 Across

Conditioning
21-15-9
Deadlift (225/135)
400m Run

Extra Work
Hang Snatch below knee
Work up to 1RM

7/19/2014

Conditioning
Wear running shoes

7/18/2014

Schedule Update
There is no 6:30pm workout this evening

Strength
Press
5×5 Climbing

Conditioning
21-15-9
Squat Snatch (95/65)
Pull Ups (Chest to Bar/Regular)

Extra Work
Back Squat
10×3 Across

For today’s Presses, start at a weight you know you can hit fairly easily for 5 reps. Add weight each set until you’ve completed 5 sets of 5 reps. Aim for the last two sets to be pretty difficult.

7/16/2014

Strength
Deadlift
Establish 1RM

Conditioning
EMOM 15
1: 6 Deadlifts @ 60% 1RM
2: 30s Plank
3: 5-10 TTB

Extra Work
Back Squat
7×5 Across

7/15/2014

Conditioning
3 Rounds
10 Clean and Jerks (135/95)
400m Run

Skill
Chest to Bar Pull Ups
7 sets of 5-7 C2B Pull Ups
60s Rest

After reviewing and warming up the Clean and Jerk, complete 3 rounds of 10 C&J and 400m Run. Power Clean + Push Jerk is the preferred method for every rep.

After cooling down, complete 7 sets of 5-7 Pull Ups. If you’re proficient with Chest to Bar, try to do those the whole time. The whole idea here is to work on doing the movement quickly and efficiently. If your C2B’s aren’t smooth, scale back to regular Pull Ups. If you don’t have Pull Ups, do Ring Rows or Pull Ups negatives. Rest 60s between rounds.

As always, you need to monitor your own body – if you’re feeling particularly run down, or if you’re having specific issues (hips, shoulders, etc) feel free to skip/modify a movement as needed. Your coaches can always help you with scaling options, but you need to ask.

7/14/2014

Programming Update
Today we are starting a new wave of programming. We will still be doing all the same lifts and movements, we just won’t be following the same types of strength cycles as we have in the past.

One difference with this programming is there is extra work added in a few days each week. This extra work should be done either before or after your class as space and equipment allows, or during Open Gym. As always, the class that’s in session has priority, but the coaches will do their best to accommodate. The extra work can be done by anyone who wants to spend extra time working on that particular movement, and if you’re planning on competing in the future, I encourage you to try to complete as much of the extra work as possible.

Here is an FAQ of the programming. Let me or the coaches know if you have questions! http://competitorstraining.com/faqs-2/

Strength
Back Squat
5×7 Across

Conditioning
3 Rounds
20 Burpee Pull Ups
20 Front Squats (135/95)
20 Box Jumps (24/20)
*20m Time Cap

Extra Work
Bench Press
10×3 Climbing

7/13/2014

Conditioning
With a partner, complete, in any order, and break up as needed:
120 KB Swings (53/35)
60 Burpees
30 Thrusters (95/65)
10 Rope Climbs
3 Lap Run

Other than the running, where the partners run together, one partner works while the other rests. Break up movements however you’d like – once you start a movement, you DO NOT need to finish it, you can move on to another one and come back to the first one (Ex. Start with 60 KBS, run a lap, finish the last 60 KBS, etc).

Scale Rope Climbs to 2 pulls from the ground.

7/11/2014

Schedule
There is no 6:30pm WOD this evening

Skill
Double Under Practice
5 min practice/set max unbroken Double Unders

Conditioning
For Time:
50 Pull Ups
50 Push Ups
50 Sit Ups
50 Back Extensions
50 Wall-balls (20/14)
50 Slam Balls (30/20)