Strength
15 Minutes to attempt a heavy Snatch single. If you're feeling a PR, go for it, if not settle for a heavy near-max lift. No more than three attempts at your last set.
WOD
15 Minute AMRAP of:
5 Thrusters 95/65
7 Hang Power Cleans 95/65
10 Sumo Deadlift High-Pull 95/65
Tuesday
Strength
OHS
-3x5 @ 85% of Snatch 1rm
Back Squat
-2x10 @ 70% of 1rm
WOD
5 Rounds for time of:
Row 300m
15 Burpees
12 KB Goblet Squats 70/53
Wednesday
Strength
Clean+Hang Clean+Jerk (Catch cleans low as possible)
-2 sets @ 70%
-3 sets @ 80%
WOD
"Roy"
Five rounds for time of:
15 Deadlifts 225/155
20 Box Jumps 24"/20"
25 Pull-ups
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
Thursday
Strength
Four rounds not for time of:
Floor Press
-10 @ 70% of Bench 1rm
Barbell Row
-10 Heavy intensity but flawless form (no hitching the bar up)
WOD
12 Minute AMRAP of:
Run 200m
5 HSPU
10 Push Press 115/75
15 HRPU
Friday
Strength
EMOM for 4 Minutes (Including 0:00)
-3 Hang Snatches @ 70%
Front Squat
-3x5 @ 85% of Clean 1rm
WOD
15 Minute AMRAP of:
50m Farmer's Walk 53/35
10 KB Snatch (5 per arm) 53/35
100m Sprint (Speed bump and back)
Coaching Notes: After the thrusters, leave your dumbbells at that speed bump. When you sprint to a speed bump and back, they will be there waiting for you for the next round of farmer's walks.
Road to Regionals 2014
Monday
I-
Twenty minutes of skill work, ten minutes each:
Kipping HSPU Progression 1
Kipping HSPU Progression 2
Snatch Segment Deadlift+Snatch
-3x3 @ 60%
-2x2 @ 70%
-2x1 @ 80%
Back Squat
-6x3 @ 88%
II-
Five rounds of:
20 KBS 70/53
10 Power Cleans 155/105
Rest one minute
Segment Snatch Deadlift Demo (Minus the touch n go snatch I want you to perform after):
-http://www.youtube.com/watch?v=9AB0yuxBUiM
Segment Snatch Deadlift Demo (Minus the touch n go snatch I want you to perform after):
-http://www.youtube.com/watch?v=9AB0yuxBUiM
Tuesday
I-
Power Clean+Hang Clean (Full)
-2 sets @ 70%
-3 sets @ 80%
Power Jerk
-15 Minutes to work up to a heavy single
Push Press
-5x3 @ 80% of single
II-
10 Minute AMRAP of:
20 Wall Balls
10 Double-unders
5 Muscle-ups
Rest five minutes then...
Row 1k
Wednesday
I-
Light Day
Back Squat
-10x3 @ 65%
II-
Choose last week's "Weakness" movements.
Three 3 Minute AMRAPS of:
5 Burpees
5 Reps Weakness 1
5 Burpees
5 Reps Weakness 2
Rest two minute between AMRAPS
Pick a weight most likely to show up if it's a barbell movement.
Thursday
I-
Rest Day
Friday
I-
15 Minutes to find a heavy Snatch single
then...
EMOM for 7 Minutes
2 Snatches @ 80% of heavy single
Back Squat
-3x6 @ 75%
-2x5 @ 80%
II-
Five rounds of:
200m Row
10 GHD Sit-ups
5 Thursters 115/75
rest then...
For time:
50 Wall Balls
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