- Week 2: IBP (30 deg)...50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP
- No Time Component: Just move heavy sh!t & move it well...
Prowler Pull...Landmine...Rope Climb...Weighted Pull Ups
- Week 2: D/L...50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP
- "Fran" 21/15/9 Thrusters (95/63) & Pull Ups**
**I want (65/35) used today & minimal P/U assistance
**note your time and Pull Up assistance! - 4 x 200m Run (time not important)
- Wed 8/1 will look like this:
- 6a-10a w/ Court & 3:30p-5:30p w/ Jen
1:1 & CF Kids/Teens are happening (you must be self sufficient) - 3 pos Sn (2 ea top-down): 50, 60, 65, 70, 65
- F/S + P/J: 50/5+1, 60/5+1, 65/5+1, 70/5+1, 70/5+1
- Sn Pull: 60/5, 70/5, 75/5, 80/5, 85/5
- CrossOver Symmetry (Activation, Activation +, Recovery)
- Sat 8/4 will look like this:
- Option A = Oly lifts & CrossOver Symmetry
- 3 pos C&J (2 ea top-down): 50, 60, 65, 70, 65
btn S/J: 50/5, 60/5, 65/5, 70/5, 75/5
RDL (1RM F/S): 50/5, 60/5, 65/5, 70/5, 75/5 - CrossOver Symmetry (Activation, Activation +, Recovery)
- Option B = no strength, skill development, longer M/C (be surprised)
- Option A = Oly lifts & CrossOver Symmetry
- H/C (from knee): 50/5, 60/5, 65/5, 70/5, 65/5
Jerk Recoveries: 70/5, 80/5, 85/5, 90/5, 95/5
Sn Pull: 50/5, 60/5, 70/5, 75/5, 80/5 - CrossOver Symmetry (Activation, Activation +, Recovery)
- Option B = no strength, skill development, longer M/C (be surprised)
- Week 1 B/S: 45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP
- Min 1, 5, 9, 13 = 5L & 5R bottoms up KB Press
Min 2, 6, 10, 14 = 10 C2BPU
Min 3, 7, 11, 15 = 5L & 5R KB OHS
Min 4, 8, 12, 16 = 10 Burpee
- Week 1 IBP: 45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP
45 degree today - E:90 (10 cycles) 1 P/C + 1 H/C + 2 F/S + 2 S2OH
*you can go up in weight, but do not remove weight*
- 6a-10a w/ Court & 3:30p-5:30p w/ Jen
1:1 & CF Kids/Teens are happening (you must be self sufficient) - H/S (from knee): 50/5, 60/5, 65/5, 70/5, 70/5
- S/J: 50/5, 60/5, 65/5, 70/5, 70/5
- Cl Pull: 50/5, 60/5, 70/5, 75/5, 80/5
- CrossOver Symmetry (Activation, Activation +, Recovery)
- Week 1 D/L: 45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP
- No Time Component: FW...Prowler...Yokes...Sandbags
- Week 1 btn P/P: 45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP
- :40/:20 x 4 (A) C2 (B) DB PP (C) MBS (D) Burpee
cycle thru A to B to C to D...
- Wed 7/25 will look like this:
- 6a-10a w/ Court & 3:30p-5:30p w/ Jen
1:1 & CF Kids/Teens are happening (you must be self sufficient) - H/S (from knee): 50/5, 60/5, 65/5, 70/5, 70/5
- S/J: 50/5, 60/5, 65/5, 70/5, 70/5
- Cl Pull: 50/5, 60/5, 70/5, 75/5, 80/5
- CrossOver Symmetry (Activation, Activation +, Recovery)
- Sat 7/28 will look like this:
- Option A = Oly lifts & CrossOver Symmetry
- H/C (from knee): 50/5, 60/5, 65/5, 70/5, 65/5
Jerk Recoveries: 70/5, 80/5, 85/5, 90/5, 95/5
Sn Pull: 50/5, 60/5, 70/5, 75/5, 80/5 - CrossOver Symmetry (Activation, Activation +, Recovery)
- Option B = no strength, skill development, longer M/C (be surprised)
- Option A = Oly lifts & CrossOver Symmetry
H/C (from mid thigh): 50/5, 60/5, 65/5, 70/5, 70/5
btn P/J: 50/5, 60/5, 65/5, 70/5, 70/5
Sn Bal: 50/5, 60/5, 65/5, 70/5, 65/5
RDL (1RM F/S): 50/5, 60/5, 65/5, 70/5, 70/5 - CrossOver Symmetry (Activation, Activation +, Recovery)
- Option B = no strength, longer M/C (be surprised)
- 3RM IBP (45 degree)
- AMRAP/16: 5 HPC, 10 WB, 15 DU, 200m Run
compare 03.30.18
- 3RM D/L
- E:90 (5 cycles) 10 Press <65%
3:00 Recovery - E:90 (5 cycles) 10 B/S <65%
- 6a-10a w/ Court & 3:30p-5:30p w/ Jen
(we have 1:1 & CF Teens sessions, you must be self sufficient) - H/S (from mid thigh): 50/5, 60/5, 65/5, 70/5, 70/5
- Jerk Bal: 405, 50/5, 55/5, 60/5, 60/5
- Cl Pull: 50/5, 60/5, 70/5, 75/5, 80/5
- CrossOver Symmetry (Activation, Activation +, Recovery)
