Programming Overview: Sept 14-19

Posted September 14, 2015 by Ryan Savard in Blog

Remember our 4th Anniversary Party on Saturday, 9/26 (next Saturday). We will have tacos, beer, tailgate games, and maybe even a water slide!!!! Bring your friends, wives, boyfriends, kids… whoever. Everyone is invited!

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Monday 9/14

A) Back Squat

5 reps @ 75%

3 reps @ 80%

1 rep @ 85%

5 reps @ 80%

3 reps @ 85%

1 rep @ 90%

5 reps @ 85%

3 reps @ 90%

1 rep @ 95%

R2-4M btwn sets

With a partner:

Row 500m all out x 2

– Rest while your partner goes, start second set right with they finish. Compare times.

Tuesday 9/15

A) Split jerk skill work

B) Every 90 seconds x 15 Min (10 sets)

1 power clean + 1 jerk

*Start at 65% and build to a technical max weight for the day

Three rounds for time @85-90%:

– 400 Meter Run

– 15 Box Jumps (24″/20″)

– 10 Shoulder to Overhead 135/95

Wednesday 9/16

A) Deadlift

5 reps @ 75-80%

3 reps @ 80-85%

1 rep @ 85-90%

5 reps @ 80-85%

3 reps @ 85-90%

1 rep @ 90+%

– R3M btwn sets, complete 3-5 weighted ring dips or 8-12 banded ring dips during rest.

For time:

50 double unders (x3 for singles – 150)

6 burpees

8 pull-ups

40 double unders (120)

6 burpees

8 pull-ups

30 double unders (90)

6 burpees

8 pull-ups

20 double unders (60)

6 burpees

8 pull-ups

10 double unders (30)

6 burpees

8 pull-ups

*12 min cap

Thursday 9/17

A) 3 sets:

– 3 overhead squats @ 31X1; R2M

B) E2MOM x 20 min

– 3 position snatch (start at 55-65% and build if able)

*Position 1 → 2 → 3

C) EMOM x 10 min

E: 8-10 BB front rack reverse lunges (135/95, 115/75, 95/55)

O: 5 burpee over the box jump (24/20”)

Friday 9/18

A) Every 3 minutes, for 18 minutes (6 sets):

Bench Press

Set 1 – 3 reps @ 80%

Set 2 – 2-3 reps @ 85%

Set 3, 4, 5, & 6 – 2-3 rep @ 90%

*After every set perform 6-8 bent over DB rows AHAP.

B1) 10 TGUP alternating – heavy but consistent pace; R60S

B2) Supine hand-over-hand sled pulls AHAP; R60S

– down and back

B3) 10 tire flips AFAP; R60S x 3 sets

Saturday 9/19

Masters CF

CrossFit

Level 2

Intro to CrossFit

Extra Credit

Barbell

E2MOM x 16 min (8 sets)

– 3 position Snatch @ 70-75%

(high hang, above knee, and floor)

*shouldn’t be TnG, hold each position for 3 seconds before initiating movement

Skill

Pistol progression practice

then…

EMOM x 12 min

E: 6-8 pistols

O: 8-10 T2B

Conditioning

Airdyne (use one that works)

30 sec @ 90%

30 sec easy spin x 15-20 minutes

Posted September 14, 2015 by Ryan Savard in WOD

A) Back Squat

5 reps @ 75%

3 reps @ 80%

1 rep @ 85%

5 reps @ 80%

3 reps @ 85%

1 rep @ 90%

5 reps @ 85%

3 reps @ 90%

1 rep @ 95%

R2-4M btwn sets

With a partner:

Row 500m all out x 2

– Rest while your partner goes, start second set right with they finish. Compare times.

Posted September 11, 2015 by Ryan Savard in WOD

A) Every 90 sec x 15 min (10 sets)
– snatch w/ pause 2 sec at knee x 2 reps
*start lighter and build
B1) 5 TnG UB snatches; R30S – build each set
B2) 10-15 HSPU (UB or accumulated); R30S
B3) 20 pistols alternating; R2M x 4 sets
C) Farmer’s carry 2 laps AHAP x 2-3 sets; rest as needed
OR
Heavy sled hand over hand pulls 2-3 sets; rest as needed

Posted September 10, 2015 by Ryan Savard in WOD

EMOM x 15 min
min 1 – Bench press 3-4 @ 3011 (compare to 8/26)
min 2 – 2-3 weighted pull-ups AHAP
min 3 – 10 reverse snow angels (weighted if possible)
+
4 rounds for time:
– 10 ring dips
– 15 T2B
– 200 m run

Posted September 9, 2015 by Ryan Savard in WOD

A1) Deadlift x 4-6 @ 30X1 (perfect); R20S
*Compare to 8/21*
A2) AMRAP UB supinated ring rows @ 30X1; R2M x 3 sets
*Goal is to get as horizontal as possible*
+
3-4 sets @ 80-90%:
– Row 500/400m
– 10 DB snatches alternating (70/55, 55/35, 35/20)
– 15 Box jump overs (24/20”)
– 40 Double unders
*Goal is to keep same pace for each interval.

—–

There are still spots open for the free Olympic lifting seminar this Saturday. Sign up HERE.

Posted September 8, 2015 by Ryan Savard in WOD

A) Front squat
– Build to 80% in 5 reps
Then, E2MOM x 10 min:
min 0: 1 x 85%
min 2: 1 x 85-90%
min 4: 90%
min 6: 90+%
min 8: 90+%
*Go for a PR if feeling it!
+
TESTER
20 min AMRAP
– 20 Thrusters (135/95, 115/75, 95/65)
– 20 Pull-ups
– 20 Burpees
*Pace this appropriately so you don’t crash and burn. Have a strategy. Thrusters should be on the heavier side but you should be able to do 10 UB when fresh. We will test this again at a later date.

Posted September 4, 2015 by Ryan Savard in WOD

A) 3 rounds not for time:
Adanced:
3 noestowall HSPU + 30 sec handstand hold 68 strict ring pullups
50 UB double unders
Intermediate:
3 perfect wall walks w/ 510 sec noestowall hold after each 10 supinated ring rows @ 20X1
1 min DU practice
B) EMOM x 1824 min
min 1 – 6 Burpees + 46 ChesttoBar Pullups
min 2 – 8 Push Press (135/95, 115/75, 95/55 – taken from ground)
min 3 – 10 Walking Lunges with KB/DB in each hand (70ish/53ish, 53ish/35ish, 35ish/18ish)

Posted September 3, 2015 by Ryan Savard in WOD

A) Every 90 sec x 15 min (10 sets)
– 1 snatch, 1 overhead squat, 1 hang snatch
*start at 65% and build
B) EMOM x 12 min:
E: 5 TnG power snatch (moderate weight- slightly heavier than last Wed.)
O: 5-10 T2B/K2C/Weighted V-up
C1) Bent over DB row 10-15/side x 3 sets AHAP; R30S
C2) DB rollback extensions x 8-10; R300S
C3) Farmers carry 100ft AHAP; R60S

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