07.31.13

Fitness
A. In 12 minutes, work to a moderately heavy snatch.
B. back squat X 5 X 5; rest 2:00
C. 10 minutes of rope climb practice

Performance
A. 3 position clean @ 55% of clean X 5; rest 90 seconds
B. back squat @ 30X0 X 3 X 3; rest 2:00
C. overhead press X 3 X 3; rest 2:00

07.30.13

Fitness
A. from prone position, recover +jump on and over 24/20in box+shuttle run @ 75%+pull-up rig traverse X 3-5 reps; rest as needed
B. run 400 meters X 4; rest 90 seconds

Performance
A. from prone position, recover +jump on and over 24/20in box+shuttle run @ 75%+pull-up rig traverse X 3-5 reps; rest as needed
B1. Row 500 meters X 4; rest 30 seconds
B2. HSPUs X amrap -1 X 4; rest 2:00

07.29.13

Fitness
A. single leg deadlift X 3 each side X 3; rest 90 seconds
B. overhead press X 5 X 4; rest 90 seconds
C. dips (strict) X 5-10 X 5; rest 60 seconds

Performance
A. snatch pull @ 110% of snatch X 2 X 6; rest 2:00
B1. muscle-ups X 4-5 X 4; rest 30 seconds
B2. Ring L-sit X 8-10 seconds X 4; rest 2:00

07.26.13

Fitness
A. run 200 meters X 4; rest 90 seconds
B. row 250 meters X 4; rest 90 seconds
C. accumulate 100 seconds in the FLR on the rings


Performance
A.Row 250 meters
Rest row time
Row 500 meters
Rest row time
Row 750 meters
Rest row time
Run 200 meters
Rest run time
Run 400 meters
Rest run time
Run 600 meters
B. 3-D plank (hollow, side, side) X 30 seconds each X 2; rest as needed

07.25.13

Fitness
A. In 12:00, work up to a heavy 5 rep floor press.
B1. Ring pull-ups X 5-10 X 5; rest 30 seconds
B2. Hollow rocks X 10-15 X 5; rest 90 seconds


Performance
A. In 12 minutes, work up to a moderately heavy hang snatch.
B1. 6-8 pistols w/1 sec hold @ bottom X 5; rest 30 seconds
B2.5-10 ring dips (strict) X 5; rest 90 seconds
C. accumulate 120 seconds in front plank

07.24.13

Fitness
For 20 minutes @ 85%
Row 250 meters
10 burpees
15 HTF butterfly sit-ups
20 double unders

Performance
For completion@ 85%
Run 400 meters
+
10 rounds
5 pull-ups
7 push-ups
9 squats
+
run 600 meters
+
5 rounds
7 kb swings @ 55/35
7 burpees

07.23.13

Fitness
For time
Run 400 meters
10-1 of
goblet squat @55/35
strict pull-ups

Performance
For time
Row 750 meters
50 ring push-ups
30 power snatches (GTOH) @ 75/45
row 750 meters

07.22.13

Fitness
A. In 12:00, work up to a moderately heavy power clean and jerk.
B. In 6 sets, work to a moderately heavy 5 rep front squat.
C. barbell bent-over rows X 5 X 3; rest to change weight

Performance
A. clean pull @ 110% of clean X 2 X 6; rest 2:00
B. In 10 minutes, work up to a moderately heavy 5 rep front squat.
C. In 6 sets, work up to a moderately heavy 3 rep push-press.

07.19.13

Fitness
A. run 800 meters
Rest 2:00
B. 5 sets
7 kb swigs @ 55/35
7 burpees
rest 2:00
run 800 meters
*score is total work time

Performance
A.9 minute ladder
1 clean and jerk @ 60% of 1RM
1 strict pull-up
2 c&js
2 strict pull-ups
etc. as high as possible in 9 minutes
B. row /run/ad or combination for 10 minutes @ Z1 (low intensity cardio pace)

07.18.13

Fitness
A. power snatch+overhead squat+snatch X 5; rest 60 seconds (light -to-moderate)
B. back squat X 5 X 4; rest 2:00
C. 1-5 strict pull-up ladder for 8 minutes (1 pull-up, rest as needed, 2 pull-ups, rest, etc. until 5, then start over @ 1)

Performance
A. low hang clean and jerk @ 55% X 2 X 6; rest 2:00 (drop all reps)
B. back squat @ 31X1 X 5 X 3; rest 2:00
C. floor press X 5 X 3; rest 90 seconds

07.17.13

Fitness
For time
Row 300 meters
40 wall ball shots @ 20/14
row 400 meters
30 wall ball shots
row 500 meters
20 wall ball shots

Performance

A. 8-10 minutes of forward shoulder roll practice (at least 20 total reps)
B.3 sets @85%
AD 90 seconds for cals
Rest 2:00
Run 400 meters
Rest 2:00

07.16.13

Fitness
A. deadlift X 5 X 3; rest 2:00
B. push-press X 5 X 3; rest 90 seconds
C. L-sit X 5 hard holds ; rest 60 seconds

Performance
A. deadlift X 3 X 3; rest 2:00
B1. Muscle-ups X 3-4 X 4; rest 30 seconds
B2. Hollow plank for 30 seconds X 4; rest 90s-2:00

07.15.13

Fitness
For 25 minutes @ 85%
Run 400 meters
10 pull-ups
15 box step-ups @ 24/20
20 push-ups
AD 60 seconds

Performance
For 30 minutes @ 85%
Row or run 400 meters
5 wall walks
20 walking lunge steps
100 meter goblet carry w/1 KB @ 70/55
row or run 400 meters
25 HTF butterfly sit-ups

07.12.13

Fitness
A. single leg deadlift W kbs or dumbbells (moderate) X 5 each side X 3; rest 90 seconds
B. floor press X 5 X 3; rest 90 seconds
C1. Turkish get-ups X 5 each X 3; rest 30 seconds
C2. 15 hollow rocks X 3; rest 90 seconds

Performance
A. 3 position snatch (high hang, low hang, floor) @ 55% of 1rm X 5; rest 90 seconds
B. strict handstand push-ups X 5-10 X 5; rest 90 seconds
C. 4-D plank X 30 seconds each X 2; rest as needed

07.11.13

Fitness
For 20 minutes @ 85%
Run 200 meters
10 pull-ups
15 sit-ups
5 wall walks

Performance
For 25 minutes @ 85% of MPE
20 box step-ups @ 24/20
45#/25# plate carry 100 meters
2 rope climb ascents
run 400 meters

07.10.13

Fitness
21-15-9 reps for time
kb swings @ 55/35
ring push-ups
step-ups w/kb @ 20in

Performance
for time
row 500 meters
40 double unders
10 burpee pull-ups
run 400 meters
50 double unders
15 burpee pull-ups
row 300 meters
60 double unders
20 burpee pull-ups

07.09.13

Fitness
A. clean and jerk X 2 X 6; rest 60 seconds (light)
B. front squat X 5 X 3; rest 2:00
C. ring rows X 10-15 X 4; rest 90 seconds

Performance
A. clean pull @ 105% of max clean X 2 X 6 EMOM
B. front squat @ 31X1 X 5 X 3; rest 2:00
C. overhead press X 5 X 3; rest 2:00

07.08.13

Fitness
4 rounds for time
100 M farmers carry @ 55/35 KBs
15 burpees
row 250 meters
30 walking lunge steps

Performance
A. barbell bent over rows X 5 X 3; rest 2:00
B. run 200 meters X 6; rest 60 seconds
C. weighted sit-ups @ 25/15# X 50

07.05.13

Fitness
A. deadlift X 5 X 3; rest 2:00
B. overhead press X 5 X 3; rest 2:00
C. run 400 meters X 4; rest 90 seconds

Performance
A. snatch pulls @ 105% of snatch X 2 X 6 EMOM
B. hang snatch X 2 X 5 @ 50% of snatch; rest 90 seconds
C1. 1-3 muscle-ups X 4; rest 30 seconds
C2. Ring L-sit X 4 (tough-not-to-failure); rest 90 seconds

Cycle Objectives

Here are the objectives for the 12 week training cycle beginning in July:

Fitness

• progressively build structural strength in the basic movement patterns (squat, hinge, press, pull)
• develop energy system capacity and awareness
• provide regular testing opportunities to demonstrate improvement
• develop a foundation of technical proficiency
• encourage the pursuit of overall athleticism

Performance

• test anaerobic lactate endurance capacity (no specific ANLE training this cycle after testing)
• improve force production in basic movement patterns
• improve force production in gymnastics movements 
• build technical excellence in the olympic lifts through submaximal training coupled w/supramaximal pull development
• develop aerobic capacity through low eccentric based MAP sessions
• address unilateral movement discrepancies
• re-institute general athletic development training

07.03.13

Fitness
@ 85% of MPE
AMRAP in 15:00
Run 200 meters
10 wall ball shots @ 20/14
10 burpees
rest 6:00
row 1000/800 meters
AMRAP double unders in 3:00

Performance
@85% of MPE
AMRAP in 15:00
10 pull-ups
15 box jumps @ 24/20 (step down)
20 release push-ups
rest 6:00
run 400 meters
50 wall ball shots @ 20/14
run 400 meters
20 kb snatches ea side @ 55/35 (partition as desired)
run 400 meters

07.02.13

Fitness
A. AD 5:00 for max calories; rest 2:00
B. for time
25 kb swings @ 55/35
Row 500/400
20 kb swings @ 55/35
row 400/300
15 kb swings @ 55/35
row 300/200

Performance
A. 30 snatches @ 135/95 for time
*Perform 5 burpees at the top of every minute (jncluding the first minute) before you resume the snatches.
B. accumulate 120 seconds in ring FLR

*Athlete may use any established version of snatch.

07.01.13

Fitness
A. In 10 minutes, work up to a heavy 3 rep back squat.
B. clean X 2 X 6 EMOM (light—technique focus)
C.1. amrap strict pull-ups X 3; rest 30 seconds
C2. 30 seconds hollow plank X 3; rest 60 seconds

Performance
A. In 10 minutes, work up to a heavy 3 rep back squat (NOT 3RM)
B. clean and jerk @ 55% X 2 X 6 EMOM
C. row 60 seconds @ 85% X 4; rest 60 seconds (record meters)