Training : September 2016

Thursday, September 29, 2016

Week 9/26/2016

Wednesday 9/28/16

AM
Swim:
5 x 50m on 2:00 timer
2:00 rest
5 x 50m on 1:30 timer
2:00 rest
5 x 50m on 1:00 timer *rested extra 5 seconds each round, did not stay on timer
2:00 rest
250m for time

1. 50 wallballs warmup

2. Power Snatch (7 sets of 2 @75% add 5-10 lbs from last Tues) @98#

3.5 rounds:
15 DB push press (40/30)
15 GHD sit ups
5:40
Rest 5 Minutes
5 rounds
21 calorie row
21 burpees, 6" touch

14:35

4. Power Monkey Week 1 Day 1
5. Hatch Week 1 Day 1
cool down: 5x5 butterfly C2B practice

Thursday 9/29/16

1. 4 rounds:
600m run (fast)
400m jog (casual)
1:00 rest
Aim for speed and consistency on 600m runs (2:17, 2:10, 2:21, 2:06) *1st & 3rd intervals were longer distance used wrong line

2. Power monkey week 1 day 2

1) 50 wall balls (paused @34)
2) Clean and Jerk (7 sets of 2+1 @75% add 5-10 lbs from last Tues)
5 sets only 135 SS 3 pullups

3) Every Minute On the Minute for 10 minutes: 6 TnG Power Snatch
All of these need to be unbroken. This is to work on cycling medium/light weight and barbell efficiency. It can be a struggle but start lighter to get comfortable before feeling like you have to add load. This is 60 total power snatches.
85X7-90-95-95 last 2 not power snatches
4) 8:00 AMRAP
5 deadlifts
4 HPC
3 FS
2 S2OH
1 C&J
@125 2+12

Friday 9/30/16
ROMWOD AM

1) Dead Stop Front Squat: Build to heavy set of 5
up to 125 (had to rest b/w)
2) Dead Stop Front Squat: 5 x 5 @ 90% of part 1
115
3) CFV Gym Training

"Buddy DVB"
For time:
1 mile med. ball run, 20/14 lbs.
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
800m med ball run
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
400m med ball run
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent
26?
Power monkey week 1 day 3 (45 min strength)

Saturday 10/1/16

1) 4:00-
1000m/800m row
Max Goblet Squats in remaining time
3:03/24 squats

2) Clean & Jerk Cycling Practice:
1 set every 1:30 for 10 sets:
6 C & J
*all sets must be unbroken
95x8, 100, 105

3) 10:00 AMRAP-
4 bar muscle-ups
8 deadlifts, 225/155
12 bf burpees
5+22

4) Hatch week 1 day 2, power monkey week 1 day 4

5) 3x: 8-12 bicep curl (15#)
bent over DB row (30#)
z-press (20#)

Wednesday, September 14, 2016

Wedesday Septermber 14

Wednesday 9/14/16
AM
Swim:
100 warm up
4x50 swim (distance per stroke)
4x50 kick
----
3 rounds
4x25 streamline kick (take 1 stroke to breath) on :45
4x50 catch up drill (no board) on 1:15
2x100 swim on 2:30
----
*wasn't sure what catch up drill was so did alternating shoulder tap/shoulder to chin drill/ zipper drill
4x25 swim no breath (did streamline kick here and made it as far as possible on initial kick)
100 cool down

PM
1) Vaughn Week 14 Day 2
2) CFV Gym Training
3) 4 rounds for time:
10 strict pull up
20 GHD sit up

Tuesday 9/13/16

At work: 9 sets of 4-5 pull ups + pec roll out w/ therapy balls

1) CFV Gym Training

2 Rounds for Time:

500 Meter Row
40 Goblet Squats, 53/35 lbs.
30 Wall Sit Ups
20 Deficit Push Ups
10 Strict Pull Ups

14:02

2) 20:00 AMRAP-
Airdyne Cals

351 Cals

3) Finish with any individual skill/weakness work you choose.
5 rounds not for time:

10 front rack walking lunge (125, 135, 140, 140, 145)

5 deadlift (205-210-210-210-215)

KB farmer carry w/ 53# (~60-120m)

4) 5xangle HS hold + 10 kip swings

Monday 9/12/2016

Monday 9/12/2016

1) Aerobic Capactity V02 Max wod:

1700-1300-900-500

Alternate Mile PR pace & easy jog every 200m, sprint last 100m

*5:00 rest b/w sets

1) Vaughn Week (some changes)

A. Snatch – 5 sets 1 @ 80% 110

-1 rep every 60 seconds

B. Back Squat (10 @135, 8@145, 6@155, 6 @165, 3@175, 3@155)

B2. Front squat (5 @125, 5@135, 3@145 + 3 @135, 5 @135)

C. Clean and Jerk – 3 sets 2 @ 60% 110

2) CFV Gym Training

5 rounds on a 5:00 timer:

In 2:00, complete:

300m run

max burpee box jump-overs in remaining time

(17/15/16/16/16=80 burpees)

3) 3 rounds for time:
20 GHD sit ups
10 strict HSPU
9:00?

4) 3 rounds for time:
10 double over hand grip axle hang power clean (125/85)
20 push ups
6:00?

5) 3 rounds not for time:
12 dumbbell bench (30#)
12 hammer curls each arm (24 total) (20#)
12 dumbbell tricep ext (35#)
12 bent over row (25/25/30)
*superset all movements rest between rounds

Monday, September 12, 2016

Week of 9/12/2016

Monday 9/12/2016

1) Vaughn Week 14 Day 1

2) CFV Gym Training

3) 3 rounds for time:
20 GHD sit ups
10 strict HSPU

4) 3 rounds for time:
10 double over hand grip axle hang power clean (125/85)
20 push ups

5) 3 rounds not for time:
12 dumbbell bench
12 hammer curls each arm (24 total)
12 dumbbell tricep ext
12 bent over row
*superset all movements rest between rounds

Tuesday 9/13/16

1) CFV Gym Training

2) 20:00 AMRAP-

Airdyne Cals

3) Finish with any individual skill/weakness work you choose.

Wednesday 9/14/16

1) Vaughn Week 14 Day 2

2) CFV Gym Training3) Swim:
100 warm up
4x50 swim (distance per stroke)
4x50 kick
----
3 rounds
4x25 streamline kick (take 1 stroke to breath) on :45
4x50 catch up drill (no board) on 1:15
2x100 swim on 2:30
----
4x25 swim no breath
100 cool down

4) 4 rounds for time:
10 strict pull up
20 GHD sit up

Thursday 9/15/16

CFV Gym Training, Make-up, or active recovery

Friday 9/16/16

1) Vaughn Week 14 Day 3

2) CFV Gym Training

3) 4 rounds for time:

21 bench press (135/95)
21 toes to bar
STRICT 15:00 cap

Saturday 9/17/16

**If following Vaughn Weightlifting, then:

1) Find 1RM Snatch

2) Find 1RM C & J

If not, final Saturday of "Open Gym" style training session:

1) 3 rounds for time:
300m run
20 wall balls
10 burpees

2) Every 2:00 for 20:00
1 power snatch +
2 split snatch (1 right foot forward/ 1 left foot forward)
1 squat snatch
*reps can be touch and go, or a quick reset in between is permitted

3) Linchpin Test 2:
3 Rounds for time of:
5 Ring Muscle-ups
10 Squat Cleans 135/95
20 box jumps 24"/20"

_______________________________________

VAUGHN WEIGHTLIFTING WEEK 14 OF 14:

Monday

Warm Up

A1. Overhead Mobility Drill (Demo here) – 1 round

1 round = 5 shoulder rotations + 5 behind neck press and stretch with reverse grip

-See video description for more detail

A2. ARE Squats (Demo here) – 1 round

1 round = 20 total reps w/5 second pause in bottom/rep
-5 air squats with elevated heel
-5 air squats level(usually Oly shoe but can be regular shoe or no shoe)
-5 air squats with elevated toes
-5 air squats level
A3. Overhead Mobility Drill – 1 round

A4. ARE Squats – 1 round

A5. Overhead Mobility Drill – 1 round

Work

A. Snatch – 5 sets 1 @ 80%

-Yes ONLY 5 reps here today!

-1 rep every 60 seconds

B. Back Squat

B1. 1 x 5 @ 90% of this competition’s C&J goal

B2. 2-4 sets x 5 @ 90-105% of this competition’s C&J goal

-2 to 4 sets here, as well as the percentages are a big range so you really have to read your body here to give it what it needs. If you are feeling tired and the weights feeling a little heavier than you think they should then stay on the lower end of the ranges and use these squats more for recovery for the competition. If you and the weights are feeling good then push it as able up to as much as the high end of the ranges and use as stimulation for the competition.

C. Clean and Jerk – 3 sets 2 @ 60%

Recovery

A. Bone saw (Demo here) – 3-5 minutes/side
B. Quad pancake (Demo here) – 3-5 minutes/side

Tuesday

Recovery Homework

A. T-spine (global extension) (Demo here) – 3-5 minutes

B. Pec smash (lacrosse ball) (Demo here) – 3-5 minutes/side

Wednesday or Thursday

Warm Up

A. Shoulder Remedials

A1. Body Cross (Demo here) – 1 set x 15/arm

A2. Windshield Wiper (Demo here) – 1 set x 15/arm

B. Basics Circuit (Demo here) – 1 round

1 Round = 20 reps each as indicated of

-Air Squat with Elevated Heels – 20 reps paused

-Lunge – 20 reps/leg

-Inch Worm into Cobra – 10+10

-Wrist Push Up – 20 reps/wrist

-Cat/Cow – 10+10 with 2 second hold

-Push Up – 20 reps

-Face Down Scorpion – 10+10

-Folded Hollow Rock – 20 reps

-Face Up Scorpion – 10+10

-Sit Up – 20 reps

-Kettle Bell Dead Lift – 20 reps

-Air Squat(NO elevation) – 20 reps

Work

A. Snatch – 3 sets 2 @ 60%

B. Clean Dead Lift – 3 sets 3 @ 85% best clean

-Tempo 3313(3 seconds down, rest weight on floor and reset for 3 seconds, stand with control, find relaxed standing position and hold 3 seconds)

-straps recommended (Demo here)

NOTE – “relaxed” standing position=

-Arms/shoulders hanging with elbow pointing out(shoulder internally rotated as much as quality allows)

-Body aligned(NO arch in back, NO chest out, knees locked)

-some can literally relax into this(natural, good postured standing position without bar)

-others need to brace with squeezing glutes and or placing air in stomach vs chest

C. Clean Pull Under + Split Jerk – 5 sets 3+1 @ by feel up to no more than 50% best C&J

-SEE description on demo video

-anything more than the bar counts as a set

-conservative load to maintain clean pull under standards(no lean over or dip to initiate)

Extra Credit
D. Jerk Dip(Demo here) – 5 sets 2 @ 80-110% Jerk
-Tempo = 2 second descent + 2 second hold in bottom of dip/rep
-Hold 10 seconds in standing position on last rep/set(NOT in bottom of dip)

Recovery

A. Barbell adductor smash (Demo here) – 3-5 minutes/side
B. Barbell Hamstring Smash (Demo here) – 3-5 minutes/side

Wednesday or Thursday

Recovery Homework
A. Anterior shoulder smash (barbell) (Demo here) – 3-5 minutes/side

B. Tricep smash (barbell) (Demo here) – 3-5 minutes/side

Friday

Recovery Homework
A. Gut smash (Demo here) – 3-5 minutes

B. Hip capsule (external rotation) (Demo here) – 3-5 minutes/side

Saturday(Competition/Test Day)

Warm Up

A. Shoulder Remedials

A1. Front Raise (Demo here) – 1 set x 15/arm

A2. Laying Wiper (Demo here) – 1 set x 15/arm

B. ARE Squats (Demo here) – 1 round

C. Barbell Mobility Complex (Demo here) – 1 round

Barbell Mobility Complex

1 round = 5 reps each, pausing for 2 seconds at each end range position, of:

-Good Mornings

-Back Squats

-Back Rack Elbow Rotations

-Behind Neck Press and Stretch

-Narrow Grip Overhead Squats

-Clean Grip Romanian Dead Lifts

-Front Squats

Competition/Test

A. Snatch – Find 1 Rep Max

B. Clean and Jerk – Find 1 Rep Max