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

Tuesday July 5

Tuesday 7/7/15

1) Front Squat:

Find a 1RM

145/160/170/180/190f/180x3

2) CFV Gym Conditioning
3RFT
50 air squats
400m run

7:50

3) 4 rounds not for time:

15 GHD Sit-ups

10 Glute Ham Raises

5 L Pull-ups

4) MU prog 2

5) pause ring rows 9x5

last 2 sets 8.5/7.5

6) strict HSPU 7x5 rest :30
done

7)

Marco

3 rounds for time of:
21 pull-ups
15 handstand push-ups
9 thrusters, 135 lb.

8:00

Monday July 6

Monday 7/6/15

1) CFV Gym Training Strength + Conditioning:

a) power clean + push jerk up to a heavy single
115/125/135/145/150/160fx2 close

b) "Grace"

*If your Grace PR is under 1:35, use 155/105. If not, use the prescribed load of 135/95 and strive for sub 1:35.

2:43

need to speed up the lower down!!! Ahhhh

2) Competitor Finisher:
6:00 AMRAP-
5/3 MU
10 DB Snatch, 60/40
15 Box Jumps, 30"/24"

3+1 MU felt better

3) Mu prog #3
black & red bands, 2 OTM

4) C2B 7x10 rest 30s
8/7/6/5/7/6