Nancy

Test week Day 1

A.
Establish a Heavy 5RM, 3RM 1 RM
15-20 Min
****These should lead into each other,

B.
1 Mile run for time
We will time your 400/800/1600

C.
Mobility-Tomorrow we row!!!

Test week Day 2
Still super happy about your mile time, I knew you would be faster but by 45 seconds is crazy!!!!

A. 500M Row for time

B.
12 Min AMRAP
Heavy sled push 70b
Farmers Carry
Previously performed on 7-28-15

C.
Mobility, Putting heavy weight OVHD tomorrow

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Comp

Prep work
2X30 Banded lat stretch
2X10 wall facing squats
2X10 pass throughs

Workout of the Day
A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets
(LAST WEEK OF THIS…goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)
B.
Every 2 minutes, for 20 minutes (10 sets), of:
Snatch from Blocks x 1 rep
(set the blocks at knee height)
Start at roughly 80% of your 1-RM Snatch and build in load over the course of the ten sets.
C.
Three sets of:
Kettlebell Skull Crushers x 10-12 reps
Rest as needed
*Bamboo Bar Overhead Static Hold x 60 seconds
(Use the lightest bar possible if you do not own a Bamboo Bar. If you use PVC make sure it is strong enough to hold the weight so it does not snap.)
Rest as needed
Towel Pull Ups x 8-10 reps @ 21X1
Rest as needed
D.
Four sets for times of:
60/40 Calories of Assault Bike
25/20 Ring Push-Ups
Rest 2 minutes
*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.

Competitive Saturday 8-29-15

Prep Work
Team stretch

Workout of the Day
A.
Three sets for times of:
2 Legless Rope Climbs (15′)
6/4 x (Muscle-Ups + 2 Ring Dips)
60-Foot Handstand Walk
Rest 2 minutes

B.
I.
“Drag Race”
For time:
30 Deadlifts (315/215 lbs)
40 Toes to Bar
50 Box Jump-Overs (24”/20”)

Rest until the running clock reaches 15:00, and then…

II.
Three rounds for time of:
15 Bench Presses (205/135 lbs)
30 Pull-Ups

Rest until the clock reaches 30:00, and then…

III.
For time:
Row 2000 Meters

C.
Two sets, not for time of:
15 Supinated Wrist Curls
(palms up, forearms on bench)
15 Pronated Wrist Curls
(palms down, forearms on bench)
Rest as needed

Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)

For time:
Run 4 Miles

Please run this hard and note your time!

Cool Down
Mobility
Post results

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Competitive Friday 8-28-15

Prep Work
2X30 Table top stretch
2X10 Pass throughs
2X5 Tall jerks

Workout of the Day
A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 85-95% of 1-RM Clean & Jerk

B.
Back Squat
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.

C.
Every 4 minutes, for 20 minutes (5 sets), for times:
15/10 Calories of Assault Air Bike
3 Hang Squat Cleans (225/155 lbs)
2 Shoulder to Overhead (225/155 lbs)

D.
Five sets of:
Nose-to-Wall Handstand Push-Ups x 5 reps
Nose-to-Wall Handstand Hold x 30 seconds
Strict Ring Pull-Ups x 10 reps

Time is not the primary priority, but do not rest between stations. Keep moving and transition quickly between stations.

Cool Down
Mobility
Post results

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