Week 10/3/2016

Monday 10/3/2016

PM

1) Power Snatch: 7 x 1 @ 80% or add 5lbs from last time

100-110

2) Clean and Jerk: 7 x 1 @80% or add 5lbs from last time
150 across

3) EMOM for 10:00- 5 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 go prescribed. This is 60 total power snatches.  Try to add weight slightly from last week's 6 reps on the minute x 10 minutes.

Did 6 by accident 90x8, 95x2

4) CFV Gym Workout of the Day

(21-15-9 couplet)

burpee/C2b 6:12? tough time w/ C2b

5) Power Monkey Week 1 Day 5 (40 min strength focused)

AM

Session 2 (time permitting) @ X-factor

50 wall ball warm up

5) 3 rounds

4 x 500m row
-1:00 b/t reps-
-3:00 b/t rounds-
*This is 6000m total

fastet 1:58, slowest 2:09

6) Deadlift 6 sets of 2 @ 80%

230 men's bar

Tuesday 10/4/16

1) CFV Gym Training

Lurong Workout 4:
10:00 AMRAP:
15 Wall Balls
30 KB Swings
60 Double Unders
2+99

2) 4 rounds not for time:
12 1 legged RDL holding Dumbbells (24 reps total) 20#
24 glute ham raises used band assistance

3) 6:00 AMRAP-
10 calorie row
10 GHD Sit-ups 4+10


4)power monkey week 1 day 6 (14:00 EMOM conditioning)

AM
4) 5 rounds:
400m run, 200 jog, 200m run, 200 jog
Rest 1:00 b/t rounds
The 400m run and 200m run should be fast. Don't walk on the Jogs. Try to keep the pacing the same each round.

1:27, 1:25, 1:23, 1:25, 1:23 for 400s not sure what 200s were.

Wednesday 10/5/16

1) CFV Gym Training

(Establish 1RM Back Squat and Push Press)
up to 205/135

2) 10 Minutes EMOM 5 Power Clean and Power Jerk

Every minute on the minute for 10 minutes- complete 5 power clean and power jerk. Pick a weight you can do unbroken for the entire 10 minutes. This is working on barbell cycling efficiency and conditioning.  Try to add weight slightly from the 6 reps on the minute from Saturday.

accidentally went 100x8, 107.5x2

3) Swim [AM]
1x100
4x50 Swim @1:15
100 Kick
4x25 Swim Build Ups @:40
6 rounds:
100 Swim (increased speed middle 50)
-Rest :30-
4x25 All Out Kick @:45
-Rest 1:00-

3)power monkey week 2 day 1; gymnastics practice!

Thursday 10/6/16

1) 7 rounds on bike:
1 Minute Hard
1 Minute Moderate
1 Minute Easy


2) power monkey week 2 day 2

Friday 10/7/16

1) Dead Stop Front Squat: Build to Heavy Triple
1@150
2) Dead Stop Front Squat: Take 90% of heavy triple and do 5 sets of 3
5 sets @ 135

3) Snatch Balance 6 x 3. You choose the weight

4) CFV Gym Training

Saturday 10/8/16

*Meet at Hudson's Bay High School Track, 8:00 AM*

On a running clock, complete:

0:00- 800m run 

6:00- 400m run

10:00- 800m run

16:00- 400m run

20:00- 800m run

24:00- 400m run

30:00- 1600m run for time

Wear a stopwatch.  If you don't have one, get one.  Do your best to run all 800m and 400m intervals exactly at your one mile PR pace.  Then run your final mile for time.