Saturday · 10.01.16

2017 REGIONAL ATHLETES

Double Session
SESSION 1:  TRACK

8x 600m, 2:30 rest between sets  
Each 600 should be broken into 3x200 with varying speeds
First 200m:  Slower than your best 1 mile pace
Second 200m:  Faster than 1 mile pace
Third 200m:  At 1 mile pace
 
SESSION 2:  Gym
1.  Snatch
A.  Doubles at 60, 70, 75 and 80%
B.  Single at 85%, then build to a heavy for the day (NOT max)
 
2.  Clean and Jerk
A.  Doubles at 60, 70, 75 and 80%
B.  Single at 85%, then build to a heavy for the day (NOT max)
 
3.  Back Squat
A.  4 reps at 79%
B.  1 rep at 84%
C.  4 reps at 79%
D.  1 rep at 87%
E.  4 reps at 79%
F.  1 rep at 90%
 
4.  Conditioning
15-10-5 of:
Ring Muscle ups
Thrusters, 165/115
 
5.  Gymnastics Conditioning
5-4-3-2-1 of:
Strict Ring Pull ups with 3 second pause at the top and bottom
Strict Ring Dips with 3 second pause at the top and bottom

2017 OPEN ATHLETES

1.  Snatch
A.  Doubles at 60, 70, 75 and 80%
B.  Single at 85%, then build to a heavy for the day (NOT max)
 
2.  Clean and Jerk
A.  Doubles at 60, 70, 75 and 80%
B.  Single at 85%, then build to a heavy for the day (NOT max)
 
3.  Back Squat
A.  4 reps at 79%
B.  1 rep at 84%
C.  4 reps at 79%
D.  1 rep at 87%
E.  4 reps at 79%
F.  1 rep at 90%
 
4.  Condtioning
30 CTB PU
400 Meter Run
15 Squat Cleans (135/95)
800 Meter Run
15 Squat Cleans (135/95)
400m Run
30 CTB PU

Ben Bergeron4 Comments
Friday · 09.30.16

2017 REGIONAL ATHLETES

1.  ODD Object Conditioning
3x10 Overhead Pistols (alternate 5 reps on each side)
 
2.  ODD Object Condition
Complete 5 of the following Complex with unlimted rest between rounds
5 Double KB Russian Swings
5 Double KB Front Squats
5 Double KB Push Jerks
 
3. Conditioning
"Heather's 40!"
Teams of 2, AMRAP 25:
9 Rope Climbs, 40 Clean and Jerks
30 HSPU, 40 Power Snatches
76 DU, 40 Overhead Squats

1st round every barbell is 95/65
2nd round every barbell is 115/80
3rd round every barbell is 135/95
4th round every barbell is 155/105
 
4.  Skill Conditioning
Complete 50 Triple unders

2017 OPEN ATHLETES

1.  Conditioning
"Heather's 40!"
Teams of 2, AMRAP 25:
9 Rope Climbs, 40 Clean and Jerks
30 HSPU, 40 Power Snatches
76 DU, 40 Overhead Squats

1st round every barbell is 95/65
2nd round every barbell is 115/80
3rd round every barbell is 135/95
4th round every barbell is 155/105
 
2.  Skill Conditioning
150 Double unders, rest 1 minute
100 Double unders, rest :30
50 Double unders

Ben Bergeron23 Comments
Wednesday · 09.28.16

Never give up. Everyone has bad days; pick yourself up and keep going. #transformationtuesday

A photo posted by S.HERM4 🇺🇸 (@s.herm4) on

2017 REGIONAL ATHLETES

1.  Clean and Jerk
A.  3 Cleans +1 Jerk at 60% (should be done as clean, clean, clean, jerk)
B.  3 Cleans +1 Jerk at 70% (should be done as clean, clean, clean, jerk)
C.  3 Cleans +1 Jerk at 75% (should be done as clean, clean, clean, jerk)
C.  2 sets of:  2 Cleans +1 Jerk at 80% (should be done as clean, clean, jerk)
 
2.  Clean Pull
A.  3x3 at 90%
B.  2x3 at 95%
 
3.  Front Squat
A.  3 reps at 78%
B.  1 rep at 83%
C.  3 reps at 78%
D.  1 rep at 85%
E.  3 reps at 78%
F.  1 rep at 87%
 
4.  Conditioning
1500m Row
100 DU
50 Calorie Assault Bike (75 cals on Schwinn)
100 DU
1500m Row
 
5.  Gymanstics Conditioning
5x5 Strict deficit HSPU

2017 OPEN ATHLETES

1.  Clean
A.  3 Squat Cleans at 60% 
B.  3 Squat Cleans at 70%
C.  3 Squat Cleans at 75%
D.  2x2 Squat Cleans at 80%
 
2.  Front Squat
A.  3 reps at 78%
B.  1 rep at 83%
C.  3 reps at 78%
D.  1 rep at 85%
E.  3 reps at 78%
F.  1 rep at 87%
 
4.  Conditioning
1500m Row
100 DU
50 Wall Balls, 20/14*
100 DU
1500m Row
*Yes, there is back to back days of wall balls.

Ben Bergeron50 Comments
Tuesday · 09.27.16

-Coach Glassman

A photo posted by Ben Bergeron (@benbergeron) on

2017 REGIONAL ATHLETES

1.  Conditioning
5 Minute Window...
60 Cal Assault Bike (100 Cals on Schwinn) + 1 Rd of Cindy
AMRAP Power Cleans, 155/105
-rest 5 mins-
5 Minute Window...
40 Cal Assault Bike (75 Cals on Schwinn) + 2 Rds of Cindy
AMRAP Power Cleans, 185/135
-5 min rest-
5 Minute Window...
20 Cal Assault Bike (100 Schwinn) + 3 Rd of Cindy
AMRAP Power Cleans, 225/155
 
2. Row Conditioning
9 x 1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.

3. Midline
4 Giant Sets of:
20m HS Walk
30 GHDSU
7 Bar Muscle ups

2017 OPEN ATHLETES

1.  Conditioning
5 Minute Window...
60 Cal Assault Bike (100 Cals on Schwinn) + 1 Rd of Cindy
AMRAP Power Cleans, 155/105
-rest 5 mins-
5 Minute Window...
40 Cal Assault Bike (75 Cals on Schwinn) + 2 Rds of Cindy
AMRAP Power Cleans, 185/135
-5 min rest-
5 Minute Window...
20 Cal Assault Bike (100 Schwinn) + 3 Rd of Cindy
AMRAP Power Cleans, 225/155
 
2.  Stamina Conditioning
EMOMx12
Odd:  10 C2B Pull ups
Even:  15 Wall Balls, 20/14

Ben Bergeron81 Comments
Monday · 09.26.16

The sunshine made all those calories on the assault bike a little better... #getoutside #thatwashard #likeagirl #comptrain

A photo posted by Christine Rosencrance (@christinerosencrance) on

2017 REGIONAL ATHLETES

1.  Snatch*
A.  1x3 at 60%, 
B.  1x3 at 70%, 
C.  3x3 at 75%
*All reps are drop from the top

2.  Snatch Pull
A.  3x3 at 90%
B.  2x3 at 95%
 
3.  Back Squat
5 reps at 78%
1 rep at 83%
5 reps at 78%
1 rep at 86%
5 reps at 78%
1 rep at 89%
 
4.  Strength Conditioning
5 rounds NOT for time of:*
Max Push Press, Bodyweight
Max Strict TTB
*No rest between movements, 3 minute rest between rounds
 
5.  Strength Accessory
3-5 Supersets of:
5 Pausing C2B Pull ups (pause for 2-5 second contacting chest to bar on each rep)
5 Glute-Ham Raises 

6.  Cross Over Symmetry Iron Scap Protocol
If you don't have X-over symmetry - buy it - and today do 100 band pull a parts

2017 REGIONAL ATHLETES

1.  Snatch*
A.  1x2 at 60%, - pause in the bottom for 10 seconds on both reps
B.  1x2 at 70%, - pause in the bottom for 7 seconds on both reps
C.  3x3 at 75% - pause in the bottom of the first rep for 3 seconds
*All reps are drop from the top

2.  Back Squat
5 reps at 78%
1 rep at 83%
5 reps at 78%
1 rep at 86%
5 reps at 78%
1 rep at 89%

3.  Conditioning
42 Cal Row
21 Squat Snatch, 95/65
30 Cal Row
15 Squat Snatch, 95/65
18 Cal Row
9 Squat Snatch, 95/65

4.  Skill Conditioning
3x100 Double unders, 1 minute rest between sets

Ben Bergeron56 Comments