Saturday August 29

Saturday, 8/29/15

1) In 5:00, complete:


500m row
Max MU in remaining time




2) 7:00 AMRAP
7 squat cleans (100)
40 DU




3) (maybe)
Build to a heavy set of the following complex:
1 clean
2 jerks
3 front squats


4) 5x5 eccentric pull-ups


5) 6x6 strict HSPU rest 30s


6)4x30s ring holds

Friday August 28

Friday 8/28/15

1) Every 2:00 for 20:00-

1 power snatch + 1 overhead squat + 1 full snatch
Start moderate and build over the course of the 10 sets

105x3; 110f (105), 105, 110, 115, 115f (110),x2

2) CFV Gym Training

Workout of the Day

Partner WOD:
100 wall balls
90 double-unders
80 KB swings
70 push-ups
60 toes to rings
50 dumbbell ground to overhead
40 burpees
30 pull-ups
20 handstand push-ups
10 rope climbs
One works, one rests.
Partition reps any way you choose.

22:27 with Annika




3) C2b pullups 5/4/5/4/6/5/5/4/5/4/3 ripping


4) banded press 4x30s

Thursday August 27

Wednesday August 24

Wednesday 8/26/15 (done on Thursday)

1) Power Snatch 5-4-3-2-1-1-1-2-3-4-5

95/100/100/105/110/115/120 (squat)/115/110/105 for the rest 2) 5:00 AMRAP-
5 Power Snatch, 60% of heaviest single power snatch
5 Handstand Push-ups
7+2 (75)

*In part one, only add load as technique allows.  If you begin pressing out reps or receiving the bar with wide feet, decrease load and increase movement quality

2) CFV Gym Training

EMOM for 30:00- A) :15 L-Sit B) 10 Dumbbell Thrusters 40's C) :30 Sled Push/Pull
pull with ropes, 70/85/100



4) 5xME strict pullups

5) KB farmer carry
35's to 300 smoked

Tuesday August 25

Tuesday 8/25/15

1) Every 90 seconds for 15:00-
1 power clean + 1 front squat + 1 hang clean
start at a moderate weight and build over the course of the 15:00 

125, 130, 135, 140, `50, 155, 145x3

2) CFV Gym Training
5 rounds for time:

7 Power Cleans, 60% 1RM
11 Box Jumps, 24"/20"
400m run
14:22

3) Max MU in 3:00
Every time you come off the rings, do 10 air squats
3/2/ singles

7 maybe?

Monday August 24

Monday 8/24/15

1) Every minute, on the minute…

Back Squat
Set 1 – 40% x 5 reps 90
Set 2 – 50% x 4 reps 110
Set 3 – 60% x 3 reps 135
Set 4 – 70% x 2 reps 155
Set 5 – 80% x 1 rep 175
and then….
Every 2 minutes…
Set 6 – 85% x 1 rep 190
Set 7 – 90% x 1 rep 200
Set 8 – 95% x 1 rep 210

and then…

One set of:
85% Back Squat x Max Reps @ 20X1 (2 second descent, 0 seconds at the bottom, accelerate the ascent, 1 second at the top) 187
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

5

2) CFV Gym Training

7:00 AMRAP:
7 Shoulder to Overhead, 155/105/50%
7 Burpees
7 Pull-ups, C2B
5+5




nothing else felt no bueno

Friday August 21

Friday 8/21/15

21-15-9
jumping lunge
burpees
pistols

Thursday August 19

Thursday 8/20/15

CFV Gym Training OR Active Recovery, Rest, or Make-up

Swim!

Wednesday 8/19/15

Wednesday 8/19/15

1) CFV Gym Training

(Conditioning)

2) EMOM for 8:00-

1-10 strict HSPU

3) EMOM for 8:00-
3-5 strict weighted pull-ups

Tuesday August 18

Tuesday 8/18/15

1) Pause Snatch 10 x 2
This is a full snatch with a 2 second pause at the knee.  Complete 2 single repetitions each set. Start light and add load as you go.  If you miss a lift or have to step forward to receive it, repeat that load before adding.

85/95/100/105x2/110/115/120x1/120/125f/115

2) CFV Gym Training

(Strength + Conditioning)

 Deadlift 5-5-5-5-5

230, 235x4

3) Shoulder Press 3-3-3-3-3


75/80/85/90/80


4) 5:00 AMRAP-
10 Lunges, 95/65
10 Push Press, 95/65

6+1
5) 15:00 Weakness Work
bar MU struggles


6) 6xME ring dips rest 30s 10/7/6/6/3+3/ 9+6 push ups

Monday August 17

Monday 8/17/15

1) Full Clean:
5 x 3 reps from power position @ 60-70%
105/115/120/120/125x2
5 x 2 reps from just below knee @ 70-80%
135, 140x4
10 x 1 rep from floor @ 80-90%
150, 155, (stopped to workout) 145, 150x2, 155x5



2) CFV Gym Training

Workout of the Day

1) Front Squat:
Build to a heavy set of 5 reps
125-145-160-170


2) Every 2 minutes for as long as possible complete:
From 0:00-2:00
2 rope climbs
2 front squats, 185/125/60% 1RM
From 2:00-4:00
2 rope climbs
4 front squats
From 4:00-6:00
2 rope climbs
6 front squats
Continue adding 2 reps to the front squat each interval for as long as you are able
7+12 front squats

(Rope Climbs + Front Squats)



3) 3-4 rounds, not for time:
10 Glute ham raises
15 GHD Sit-ups
:30 Hollow hold


4)C2B 6x12 rest 30s sets of 5-8 to get 72 total

Saturday August 15

Saturday, 8/15/15

For time:
21 Thrusters 95/65
400m run
21 Pull-ups
21 Overhead Squats
21 Pull-ups
400m run
21 Thrusters
8:47



5 Rounds for time:
25 Second L-sit
3 Clean & Jerks 205/145
10:30?



9-6-3 Reps for time:
Hang Squat Snatch 135/95
Box Jump 30"/24"

4:20?

Rest 5:00 between each.

Friday August 14

Friday 8/14/15

1) EMOM for 10:00


2 full snatches off blocks from just above knee

Pause for 2 seconds in the bottom of the OHS on both lifts.


85-115 a bunch of misses at 120



Back Squat:
5 @ 60% 135
4 @ 70% 155
3 @ 75% 165
2 @ 80% 175
1 @ 85% 190
3 @ 80% 175
3 @ 85% 190
3 @ 90% 200
7 @ 75% 165
7 @ 75% 165
7 @ 75% 165
7 @ 75% 165

Rest exactly 2:00 between sets

2) CFV Gym Training
Partner Workout:
Alternating rounds with a partner, complete a total of 10 rounds of the triplet:
21 calorie row
15 lateral burpees
9 hang power cleans, 135/95 24:57 with Robbie

Thursday August 13

Thursday 8/13/15

CFV Gym Training OR Active Recovery, Rest, or Make-up

Wednesday August 12

Wednesday 8/12/15

1) CFV Gym Training:

Track Day

"ASU Test" Complete the following distances on the timer listed below. The number in parenthases indicates the maximum time allotted to pass the "ASU Test" for women's soccer at Point Loma Nazarene University for the 2016 season. 0:00: 400m run (1:20) 1:15 3:00: 100m run (:18) 4:00: 100m run (:18) 5:00: 100m run (:18) 6:00: 100m run (:18) 8:30: Shuttle run (:30) 10:30: 800m run (3:15) 3:05 15:00: 100m run (:19) 16:00: 100m run (:19) 17:00: 100m run (:19) 18:00: 100m run (:19) 20:30: 400m run (1:20) 1:13

2)Back at the gym, midline work:
3 rounds:
1:00 ring FLR
1:00 GHD Supine Body Hold
:30 Handstand Hold (nose to wall)
:30 L-Hang from bar

For the FLR, set bottom of rings same height as feet (use a box)
For GHD Supine Hold, hold yourself perfectly horizontal face up
For the Handstand hold, focus on active shoulders, stable midline
For the L-Hangs, maintain straight arms and strive to keep legs horizontal

All times are cumulative; if you make it :30 on the ring FLR, rest and then get back on it until you reach a minute total each round

3) tempo rows 7/7/6+neg with 10" box then 2x7 on floor

4) farmer carry 300m 28kg

Tuesday August 11

Tuesday 8/11/15

1) EMOM for 10:00-

1 split jerk + :03 pause in receiving position

Start at 60% 1RM and build as you go. Strive for perfect footwork and hold a FULL :03 in the split position every rep. If any reps are not perfect, do not add load on the next one

110, 125, 135, 145, 155, 165, 175, 180, 185, 195

2) Clean Lift-off 5 x 3 @ 90 - 100% 1RM Clean

Get set, squeeze the bar off the floor to just above the knee. Focus on back angle remaining the same throughout, weight shifting in the foot from ball toward heel, shins going from angle at set-up to near vertical when the bar is at the knee

170x2, 175x6

3) CFV Gym Training

Every 2 minutes for as long as possible complete: From 0:00-2:00 2 rounds of: 2 clean & jerks, 135/95 2 toes to bar From 2:00-4:00 2 rounds of: 4 clean & jerks, 135/95 4 toes to bar From 4:00-6:00 2 rounds of: 6 clean & jerks, 135/95 6 toes to bar Etc., following same pattern until you fail to complete both rounds

8+22

4) 4 rounds:

1:00 on/1:00 off:

25/20 calorie row

max strict pull-ups in remaining time of that minute

cals 20,20,19,20 no pull-ups

5) 6x10 strict HSPU rest 30s, last 3 sets were 6/4

6)5xME strict pull-ups, 6/5/6/5/5 varying degrees of C2B

7)4x30 banded kneeling press hold blue band

Monday August 10

Monday 8/10/15

1) EMOM for 16:00-

2 full snatches off blocks from the power position
Pause for 2 seconds in the bottom of the OHS on both lifts.
75,80,85x3, 90x2, 95 for the rest

Start with the plates resting on the blocks at a height where the bar is at the crease of the hip with a near vertical torso and slight knee bend.  Get tight and then use your legs to jump the bar to the overhead position as you pull yourself to the bottom of the squat.  Pause there for two seconds, then stand and repeat for a second rep.  In the setup, be careful not to rock forward or dip further down to give yourself extra momentum.  

Focus on the movement, not the load.  Start light and if moving well, add load as you progress through the EMOM.  Go by feel when increasing load, percentage will depend on movement proficiency.  

2) CFV Gym Training

(strength + conditioning)

1) Build to a heavy triple front squat 135, 155, 175x2x2, 170
2) 4 rounds for time: 10 front squats (105) 40 double-unders
4:14 For the front squats in part two, use 60% of today's heaviest triple

3) EMOM for 5 minutes

1 set of max strict ring dips (:30 cap) +

:15 hollow rock

dips 14/5/7/5/5

4) 6x12 C2B pullups, not unbroken resting 30s b/w

5) ring fallouts 5x8 except 7 on the first

Friday July 31

Friday 7/31/15

1) 30:00 Individual Weakness Work

Bar MU stuff

2) CFV Gym Training

7:00 AMRAP-
10 Power Snatch, 95/65
10 Pull-ups, C2B
4+19
*don't kettlebell swing the barbell


7:00 rest
7:00 AMRAP-
10 Power Cleans, 135/95
10 Push-ups
6 even

3)MU prog #3
3OTM black and red

4) TABATA arch rocks

Thursday July 30

Thursday 7/30/15

CFV Gym Training OR Active Recovery, Rest, or Make-up

Wednesday July 29

Wednesday 7/29/15

1) Front Squat 5-1-5-1-5-1

155, 175, 160, 180, 160, 180

2) CFV Gym Training
For time:
100 double-unders
21 front squats, 115/75
21 push press, 115/75
100 double-unders
15 front squats
15 push press
100 double-unders
9 front squats
9 push press
Use one barbell for both front squats and push presses, but do not exceed 60% 1RM Push Press7:28

3) MU prog #1

4)5xME strict C2BPU (wide grip)

5 across, last 3 sets had trouble hitting C2B

5) 300m farmer carry w/ 35# kbs

6) 7:00 AMRAP DU's w/ Damon, partner holds sandbag OH
(just practice)

Mobility:
banded shoulders
banded couch stretch
rolled out right quad
banded front rack

Tuesday July 28

Tuesday 7/28/15

1) Clean Pull:

Build to a heavy set of 3
http://www.catalystathletics.com/exercise/98/Clean-Pull/

145, 165, 175, 180, 185, 190

2) CFV Gym Training

On the Minute x 24:00-
A) 3 Power Cleans 135 then 140 for the rest
B) :15  HS walk
C) :15 Hollow Rock

3)MU prog #2

4) Strict HSPU 7x6 rest :50

5) TABATA hollow rocks


6)Ring rows w/ feet on 12"(?) box 5x8


sets 3&4 did negative on 8th rep because couldn't get chest to rings


Mobility
- banded front rack
- banded couch stretch
- foam roll on low back

Monday July 27

Monday 7/27/15

1) Every 2 minutes, for 20 minutes (10 sets):

1 Snatch Balance
1 Hang Snatch from above the knee
1 Hang Snatch from below the knee
1  Snatch
1 Overhead Squat

Focus on technique and speed, and add load as you are able

85/95/100/105/105f/105x5

2) CFV Gym Training

for time:

1 mi run

75 wallballs (14#)

50 burpees to target

25 pull ups

16:50

*wallballs: remember to breath through them!!

3) C2B 7xME rest :50 10/8/10/6/7/9/8

then on non-sticky bar: 2/4/4/5/5/6/4

4)MU prog #3 3OTM w/ black and red

5) 300m farmer carry with 35 kbs

Saturday July 25

Saturday, 7/25/15

1) Conditioning:


21-15-9 Reps for time:
Deadlift 225/135
Overhead Squat 135/95
7:01 UB



30-20-10 reps for time:
Chest to bar pull-up
Box Jump 24/20
Abmat Sit-up
8:14



3 Rounds for time:
400m Run
30 Front Rack Lunge 95/65
20 Push Press 95/65

*Rest 5 minutes between workouts.
12:52


2) MU prog #1


3) eccentric pullups 5x5


4) KB thrusters, 5-6-7-8-9-a few sets of 10
with 35's


5) TABATA arch rocks

Friday July 24

Friday 7/24/15

1) Build to a 1RM Thruster
105, 115, 125, 135, 140, 145fx3 clean felt good

2) CFV Gym WOD (heavy thrusters and legless rope climbs if possible)

w/ 2 partners:

50 Thrusters

10 RC

40 thrusters

8 rope climbs

30 thrusters

6 rc

95# thrusters: 10-14/10-10/10
Rope climbs (legless) 1 full, 1 to 11'/ 1 full, 1 to 14'/ 1 to 14'3) Max cal Air Assault in 3:00 3:00
43 need to go harder in the beginning and not be a sissy!!


4)MU prog #2


5) Deficit HSPU (25's+45's) 5xME rest 2 min
7/7/4/5/5


6) TABATA hollow rocks

Thursday July 24

Thursday 7/23/15

CFV Gym Training OR Active Recovery, Rest, or Make-up

Wednesday July 22

Wednesday 7/22/15

1) CFV Gym Training

(Strength + Conditioning)

Deadlift 5x5: 230 across with a pause at the bottom


Cond: 21-15-9 kbs (53)
box jump 24'
3:17

2) EMOM for 20:00

Evens: Goat 10 pull ups
Odds: Goat 2  dips- 7 on first 2 sets then 10 for the rest


3)MU prog #3
3 OTM w/ black and red bands


4)300m walk with KBs


5) ring rows, feet on 10' box: 5x7, assistance last set

Tuesday July 21

Tuesday 7/21/15

1) Hang Clean and Jerk:

Build to a heavy double
125, 135, 145, 150 x1 clean and jerk 

2) "Nasty Girls"

3 rounds for time:

50 air squats

7 MU

10 HPC, 135/95
12:01 w/ focus on both elbows

3) Finish with 5 rounds not for time:
5 strict HSPU (add appropriate deficit to make 5 difficult)
first 2 rounds: 2 sets of 10's, rest with 1 set
5 L Pull-ups
knees bent


4)MU prog #1


5) TABATA arch rocks

Monday July 20

Monday 7/20/15

1) Snatch 1-1-1-1-1-1-1
105, [115, 125, 130fx3, 120, 120f, 105]

2) Back Squat 1-1-1-1-1-1-1
185, 195, 205, 215f, 205x2, 195x2

3) CFV Gym Training
4 rounds on a 6:00 Timer:
10 Back Squats, 70% 1RM
400m run
Complete each round for time2:10, 2:11, 2:09, 2:10 at 155 used a belt cuz I'm a wuss


4) c2B pullup progression 7xME rest 1 minute
9/8/8/9/9/8
then on non-sticky bar: 5/5/5/6


5) MU prog #2


6) TABATA hollow rocks

Saturday July 18

Saturday, 7/18/15

1) "Harvell"

2 Rounds For Time:
11 Rope Climbs
200 meter buddy carry
33 Power Cleans (135lbs-Men/95lbs-Women)
400 meter buddy carry
55 - Front Squats (135lbs Men/95lbs-Women)
66- Burpees with 1 additional Pushup at the bottom
36:52 w/ Bri

2) MU prog #3
3 OTM blue band

3) 5x5 eccentric PU

4) 7x6 strict HSPU rest 1 min
first 2 UB last 5 far from it

6) TABATA arch rocks

Friday July 17

Friday 7/17/15

1) Back Squat 7 x 3
155 [175, 185, 195, 205x1, 205x2, 195x3x3]

Go heavy and rest as needed between efforts.

2) CFV Gym Training

20:00 AMRAP-
4 Weighted or Strict Pull-ups 5#
8 Deadlifts 185
12 Dumbbell Hang Snatch 50#
200m run
Alternate rounds with your partner.5 total rounds





3) 20:00 Weakness Work
bar MU work

5x6 ring row with feel on short box

4) MU prog #1

Thursday July 16

Thursday 7/16/15

CFV Gym Training OR Active Recovery, Rest, or Make-up

Wednesday July 15

Wednesday 7/15/15

7/15/15
1) Clean Cycling:

Max reps in :10 at 80% 2@140
Max reps in :20 at 75% 5 @ 130
Max reps in :30 at 70% 7@125
Max reps in :40 at 65% 9@115
Rest 2min 2:00 between each set.

2) CFV Gym Training
For time:
70 cal row
60 ab mat situps
50 box jump overs 20"
40 WL w/ 25# plate
30 TTB
40 hand release pushups
50 wall balls
60 kbs (35)
70 DU
22:30

smoked

3) MU prog #2

4) bottom up squats: 2 OTM for 10 mins 95#

5) TABATA hollow rocks

Tuesday July 14

Tuesday 7/14/15

1) EMOM for 20:00-
A) 3-10 Strict HSPU
8/9/8/6/5
B) 3-10 Strict Pull-ups
8x3/7x2
C) 3-10 Strict Ring Dips
8/9/8/7/8
D) 3-10 Strict Ring Rows, elevate feet on box so body is horizontal

8 across 24" box

2) CFV Gym Training (conditioning)
4 rounds on a 5:00 timer:
2:30-
400m run
max burpees in remaining time
(rest 2:30 before beginning next round)

22/19/19/18

MU prog #3

3 OTM with blue band (strict MU)

300m walk with 16kg kb

Monday July 13

Monday 7/13/15

1) 1. Snatch

EMOM x 15:
3-3-3-3-3-2-2-2-2-2-1-1-1-1-1
77/81.4/88/92.4/99
103.4/110/114.4/114.4/121x1
121f/121/125/f/125/127f


then 121x2


Build in weight as you go

2. Snatch Accessory Work
A. 3×2 Snatch Grip Dead at 100% of best snatch weight
135
B. 3×1 Snatch Grip Dead at 115% of best snatch weight
155
C. Work up to a 2 rep heavy Snatch grip Push Press from behind the neck.

115/125/135/140f/140/105

3. Overhead Squat 3-3-3-3-3
115/135/145/155/165f/165x1

Build to a heavy triple.

4. 4:00 AMRAP-

10 OHS, 40% of heaviest successful triple from part one

10 Pull-ups C2b
3+1 65#

Today's training session takes around two hours and includes a lot of overhead/shoulder work. If you have the option, the ideal way to attack it would be completing parts one and two in one session, taking some time to rest and refuel, then doing three and four in a second session. I know that's not an option for most of you though, so one longer training session might be a more realistic alternative. If you're unable to fit it all in, priority would be 1-3-4-2.  

MU prog #1

Saturday July 11

Saturday, 7/11/15

9-6-3:
Thrusters, 165/110
MU
5:00 rest
7:58

8:00 AMRAP-
15 Pull-ups, C2B
20 Box Jumps
30 Wall Balls
5:00 rest
2+20

3:00 row for max calories

56cals

Mu prog 2

4 round not for time

200m sled pull 45s+25s

25 hollow rocks

10 deficit HSPUs 45s +25s

5x5 eccentric pullups

Friday July 10

Friday 7/10/15

1) Back Squat:

3 sets of 11 for SPEED @ 70% 1RM

Rest as needed between efforts

155 slow af

30:00 Individual Weakness Work

a. 4 RM Press (5 working sets) 

75/75/80/85x3/75x2 b. bar MU work

2) CFV Gym Training
2 rounds teams of 5

400m run

20 box jump overs

20 squat cleans 30# dumbbells

50du

20 hand release pushups

20 ghds

30' walking lunges

3) 20:00 Weakness Work

a. MU prog #3
3 OTM blue band
b. C2B 7x10 rest :30

10/7/6/6/5/7/7

Thursday July 9

Thursday 7/9/15

CFV Gym Training OR Active Recovery, Rest, or Make-up

Wednesday July 8

Wednesday 7/8/15

1) From the Blocks:

5 x 2 Snatch from power position

85/95/105/110fx2/105x1

5 x 2 Snatch from below knee

105/110/115/120x1x2/115

5 x 2 Snatch from floor

105/115x1/115/105, 1 extra at 105

Hold 2nd rep of each set for :03 in the bottom of the OHS before standing up.

2) CFV Gym Training
with a partner: 
5k row

-20 pulls at a time
-10 med ball su (14)
-10 burpees
27:19 w/ Vince

3) MU prog #1

4) 5xME strict Pullups
6/5/5/5/5 rested a little more than 2 min