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