Training 3/31-4/5

Well the 2014 open season is over guys! It was great seeing everyone put fourth their best effort and smash those 5 workouts! Congrats to those who PR'd and to those who did it for the first time. Welcome back to STRENGTH Season ladies and gentlemen!




CF 2 Strength

Monday-20 minutes: Snatch to max, then 85-90%x2x2

Tuesday-Back Squat 6 @ 9 (Load Drop) 4-6% Fatigue

Wednesday-20 minutes: clean & jerk to max, then 85-90%x(2+1)x2 OR 85-90%x(1+2)x2

Thursday-20 minutes: Deadlift 6 @ 9 (Load Drop) 4-6% Fatigue

Friday-20 minutes: Paused Back Squat 6 @ 9 (Load Drop) 4-6% Fatigue

Saturday-Make Up




CF 2 Conditioning

Monday-6 rounds for total time:6 clean & jerk, 135#/95#
12 one legged squats, alternating
30 double unders
Rest 60 seconds

TIMECAP: 15 minutes

Tuesday-AMRAP 8:Run 100m
7 thrusters, 115#/75#

Wednesday-5 rounds for total reps:1:00 hang squat snatch, 95#65#
1:00 burpees
1:00 rest

Thursday-4 rounds for time:2 rope climbs, 15' ascent
30 Russian kettlebell swings, heavy

TIMECAP: None

Friday-6 rounds for total time:Run 200m
15 pullups
Rest 30 seconds

TIMECAP: 15 minutes

Saturday-TEAMS of 3 or 4, complete:
100 burpees
200 pushups
300 sit-ups
400 air squats




CF 1 Strength

Monday-20 minutes snatch practice, coach chooses position 1, 2 or 3.

Tuesday-Back Squat 6 @ 9 (Load Drop) 4-6% Fatigue

Wednesday-20 minutes jerk practice, coach chooses exercise.

Thursday-20 minutes: Deadlift 6 @ 9 (Load Drop) 4-6% Fatigue

Friday-20 minutes: Paused Back Squat 6 @ 9 (Load Drop) 4-6% Fatigue

Saturday-Make Up




CF 1 Conditioning

Monday-6 rounds for total time:6 dumbbell hang power clean + push press
12 walking lunges
50 jump rope
Rest 60 seconds

TIMECAP: 15 minute

Tuesday-AMRAP 8:Run 100m
7 thrusters

Wednesday-5 rounds for total reps:1:00 dumbbell hang power snatch, alternating
1:00 burpees
1:00 rest

Thursday-4 rounds for time:8 strict pullups
25 Russian kettlebell swings


TIMECAP: None

Friday-6 rounds for total time:Run 200m
10 pullups OR 10 jumping pullups
Rest 30 seconds

TIMECAP: 15 minutes

Saturday-TEAMS of 3 or 4, complete:
100 burpees
200 pushups
300 sit-ups
400 air squats

Open Week 5 training 3/24-3/29

CF 2 Strength

Monday-20 minutes: Front Squat 3 @ 9 (Load Drop) 4-6% Fatigue

Tuesday-15 minutes to build to max: Power Snatch + Snatch

Wednesday-15 minutes to build to max: Power Clean + Clean

Thursday-20 minutes: Paused Back Squat 5 @ 9 (Load Drop) 4-6% Fatigue

Friday-Press 6 @ 9 (Load Drop) 4-6% Fatigue

Saturday-Make up




CF 2 Conditioning

Monday-3 rounds for time:15 dumbbell snatch, left arm, 45#/30#
20 chest-to-bar pullups
15 dumbbell snatch, right arm, 45#/30#
20 elevated pushups

TIMECAP: 15 minutes

Tuesday-AMRAP 10 minutes:7 power cleans, 135#/95#
30 double unders

Wednesday-4 rounds for time:25 overhead walking lunges, 45#/25#
15 ring dips
15 pullups

TIMECAP: 15 minutes


Thursday-On a running clock, complete 1 squat clean thruster (115#/75#) the first minute, 2 the second minute, 3 the third minute, etc, until you can no longer keep up with the clock.


Friday-AMRAP 10 minutes:10 push press, 135#/85#
20 UNBROKEN Russian kettlebell swings, 24kg/16kg

Saturday-14.5


CF 1 Strength


Monday-20 minutes: Front Squat 3 @ 9 (Load Drop) 4-6% Fatigue

Tuesday-15 minutes snatch practice, coach chooses position 1, 2, or 3.

Wednesday-15 minutes clean practice, coach chooses position 1, 2, or 3.

Thursday-20 minutes: Paused Back Squat 5 @ 9 (Load Drop) 4-6% Fatigue

Friday-Press 6 @ 9 (Load Drop) 4-6% Fatigue

Saturday-Make Up


CF 1 Conditioning


Monday-3 rounds for time:15 dumbbell snatch, left arm
20 pullups or ring rows
15 dumbbell snatch, right arm
20 pushups

TIMECAP: 15 minutes

Tuesday-AMRAP 10 minutes:7 dumbbell hang power cleans
75 single unders

Wednesday-4 rounds for time:25 walking lunges
15 pushups
15 pullups or ring rows

TIMECAP: 15 minutes


Thursday-On a running clock, complete 1 dumbbell hang squat clean thruster the first minute, 2 the second minute, 3 the third minute, etc, until you can no longer keep up with the clock.


Friday-AMRAP 10 minutes:10 push press
20 UNBROKEN Russian kettlebell swings

Saturday-14.5

Open week 4 Training 3/17-3/22

CF 2 Strength

Monday-15 minutes to build to max on the complex: Clean + Hang Clean + 2 front squats + 2 jerks

Tuesday-25 minutes: Paused Back Squat: 3 @ 9 (Load Drop) 4-6% Fatigue

Wednesday-20 minutes: Press 5 @ 9 (Load Drop) 4-6% fatigue

Thursday-15 minutes to build to max on the complex:Snatch + Hang Snatch + 2 Overhead Squats

Friday-25 minutes: Back Squat 5 @ 9 (Load Drop) 4-6% Fatigue

Saturday-Make-Up




CF 2 Conditioning

Monday-AMRAP 10 minutes:6 overhead squats, 155#/105#
6 strict chest-to-bar pullups
6 strict ring dips

Tuesday-3 rounds for total reps:2 minutes of chest-to-bar pullups
1 minute of double unders
1 minute rest

Wednesday-21-18-15-12-9-6-3 for time:Dumbbell Push Press, 55#/35# dumbbells
Walking Lunge, 55#/35# dumbbells

TIMECAP: 15 minuts

Thursday-AMRAP 20 minutes:Run 400m
14 dumbbell snatch, alternating, 55#/35#
14 toes-to-bar

Friday-AMRAP 3 minutes:3 thrusters, 135#/85#
6 power cleans, 135#/85#
9 lateral jump burpees
Rest 60 seconds

Repeat for a total of 3 cycles, scoring continuously.

Saturday-14.4




CF 1 Strength

Monday-15 minutes hang clean practice

Tuesday-25 minutes: Paused Back Squat: 3 @ 9 (Load Drop) 4-6% Fatigue

Wednesday-20 minutes: Press 5 @ 9 (Load Drop) 4-6% fatigue

Thursday-15 minutes hang snatch practice

Friday-25 minutes: Back Squat 5 @ 9 (Load Drop) 4-6% Fatigue

Saturday-Make up




CF 1 Conditioning

Monday-AMRAP 10 minutes:6 overhead squats
6 strict pullups or strict ring rows
6 strict ring dips or pushups

Tuesday-3 rounds for total reps:2 minutes of pullups
1 minute of jump rope
1 minute rest

Wednesday-21-18-15-12-9-6-3 for time:Dumbbell Push Press
Walking Lunge w/dumbbells

Thursday-AMRAP 20 minutes:Run 400m
14 hang dumbbell snatch, alternating
14 hanging leg raise

Friday-AMRAP 3 minutes:3 dumbbell thrusters
6 dumbbell hang power cleans, same weight as thruster
9 lateral jump burpees
Rest 60 seconds

Repeat for a total of 3 cycles, scoring continuously.

Saturday-14.4

Training 3/10-3/16 Open week 3

CF 2 Strength




Monday-Back Squat 3 @ 10




Tuesday-Clean & Jerk 85%x1x10 on :60




Wednesday-20 minutes: Deadlift 3 @ 8 (Repeat until @ 9)




Thursday-Snatch 85%x1x10 on :60




Friday-20 minutes: Paused Front Squat 3 @ 8 (Repeat until @ 9)




Saturday-Make Up










CF 2 Conditioning




Monday-"21-15-9 for time:

Dumbbell snatch, alternating, 55#/35#

Overrhead walking lunges, 45#/25#

Chest-to-bar pullups




TIMECAP: 12 minutes"




Tuesday-"For time:

Run 400m

50 pushups

40 kettlebell swings, 24kg/16kg

30 box jumps, 24""

20 squat cleans, 155#

10 power snatches, 135#

Run 400m




TIMECAP: 20 minutes

"




Wednesday-"For time:
75 burpees
At the top of every minute (including the first,) perform 5 power snatches, 95#/65#.
TIMECAP: 12 MINUTES"




Thursday-"AMRAP 15 minutes:
Run 200m
10 thrusters, 95#/65#
5 CTB pullups
10 KBS, 24kg/16kg
5 sit-ups"




Friday-"5 rounds for total time:
10 hang squat cleans, 115#/75#
40 double unders
Rest 60 seconds"




Saturday 14.3










CF 1 Strength




Monday-Back Squat 3 @ 9




Tuesday-15 minutes jerk practice; coach assigns drill/variation




Wednesday-20 minutes: Deadlift 3 @ 8 (Repeat until @ 9)




Thursday-15 minutes snatch practice, coach chooses position 1, 2, or 3




Friday-20 minutes: Paused Front Squat 3 @ 8 (Repeat until @ 9)




Saturday-make up










CF 1 Conditioning




Monday-"21-15-9 for time:

Dumbbell hang power snatch

Walking Lunge

Pullup or Ring Row




TIMECAP: 12 minutes"




Tuesday-"For time:

Run 400m

50 pushups

40 kettlebell swings

30 box jumps

20 dumbbell hang squat cleans

20 dumbbell hang power snatches, alternating

Run 400m




TIMECAP: 20 minutes

"




Wednesday-"For time:
75 burpees
At the top of every minute (including the first,) perform 6 dumbbell hang power snatches, alternating.
TIMECAP: 12 minutes."




Thursday-"AMRAP 15 minutes:
Run 200m
10 thrusters
5 pullups
10 Russian KBS
5 sit-ups"




Friday-"5 rounds for total time:
10 dumbbell hang squat cleans
80 single unders
Rest 60 seconds"




Saturday-14.3

Training 3/2-3/8 Open Week 2

CF 2 Strength

Monday-15 minutes to snatch to max

Tuesday-20 minutes: Back Squat 4 @ 8 Repeat) 4-6% Fatigue

Wednesday-20 minutes: Push Press 3 @ 8 (Repeat) 4-6% Fatigue

Thursday-15 minutes to C&J to max

Friday-20 minutes: Paused Front Squat 5 @ 8 (Repeat) 4-6% Fatigue

Saturday-Make up




CF 2 Conditioning

Monday-5 rounds for total reps:60 seconds max cals on Airdyne
60 seconds max Russian kettlebell swings, 24kg/16kg
60 seconds rest

Tuesday-AMRAP 10 minutes:24 double unders
8 toes-to-bar

Wednesday-4 rounds for time:20 walking lunges, 55#/35# dumbbells
10 L-Pullups

TIMECAP: 13 minutes

Thursday-3 rounds:1:00 wall ball. 20#/14#
1:00 sit-ups
1:00 burpees
1:00 rest

Friday-9-7-5 reps for time:Thruster 155#/105#
Muscle-Up

TIMECAP: 12 minutes

Saturday-14.2




CF 1 Strength

Monday-15 minutes snatch practice - coach chooses 1st, 2nd, or 3rd position

Tuesday-20 minutes: Back Squat 4 @ 8 Repeat) 4-6% Fatigue

Wednesday-20 minutes: Push Press 3 @ 8 (Repeat) 4-6% Fatigue

Thursday-15 minutes clean practice - coach chooses 1st, 2nd, or 3rd position

Friday-20 minutes: Paused Front Squat 5 @ 8 (Repeat) 4-6% Fatigue

Saturday-Make-Up




CF 1 Conditioning

Monday-5 rounds for total reps:60 seconds max cals on Airdyne
60 seconds max Russian kettlebell swings, 24kg
60 seconds rest

Tuesday-AMRAP 10 minutes:24 double unders OR 75 jump rope
8 toes-to-bar OR 10 hanging leg raises

Wednesday-4 rounds for time:20 walking lunges w/dumbbells
10 strict pullups OR strict ring rows

TIMECAP: 13 minutes

Thursday-3 rounds:1:00 wall ball
1:00 sit-ups
1:00 burpees
1:00 rest

Friday-9-7-5 reps for time:Thruster
Strict Pullup
Strict Ring Dip

TIMECAP: 12 minutes

Saturday-14.2