Notes:
- As of now (540pm), I have received homework from only Karla and Rachel. Everyone is disowned.
- Text or email me to schedule a time to meet in person re: personalizing the programming. Especially good times: any time in the middle of the day for those with flexible schedules, Thurs AM Uptown, Tues 5-6pm MC, Friday PM MC, anytime Sunday that I'm not coaching
- WOD Wars is Saturday; I expected everyone who is in town to compete. Make sure you sign up/register ASAP. Volume will be a little light later this week because of that.
- Will put out a survey soon to get everyone's schedule so that we can plan Comp Class and Skill Sessions so that the max number of people can attend.

Monday
Oly Class +
Row 500m, 25 Burpees, Row 500m

Tuesday
A) Sprint 100m @ 100%
Rest 2 min
10x
**I will measure out a 100m straightaway at MidCity, if you are doing this in the AM or Uptown, measure EXACTLY yourself**

Wednesday
A) 7pm Skill Session with Ryne (this will be technique work and warm-ups for the Push Press and Split Jerks)
B) Push Press 10, 8, 6; Rest 2 min
C) Split Jerk Cluster 1.1.1x3; Rest :10/Rest 2 min **Use blocks if at all possible. Share the only set of blocks**
D) 15 Rope Climbs for time (talk to me if you think you need to scale this)

Thursday (During Comp Class)
A) Squat snatch: one rep on the :45 for 20 reps at 70-80% 1RM
B) 15-12-9-6-3
Russian KBS 32kg
Box Jumps 24" (step down)

Friday
30-40min light barbell practice and easy row or AD
**not Oly class**

Saturday
WOD WARS


Sunday
30-40min active recovery and/or easy row/AD


 


Comments

Alyse
07/08/2013 9:11pm

Oly snatch weight:
85, 90, 95, 100, 105

4x3 Snatch balance:
75-80-85-90

Row 500, 25 burps, Row 500:
5:49

Reply
Ivy
07/09/2013 3:58pm

Monday

Snatch: 53, 53, 58, 63, 73
Snatch balance: 73
Burpee/row: 5:30

Tuesday
100m sprints: 18,18,18,18,18,19,19,18,19,18

Reply
Karla
07/10/2013 6:24am

Monday-Oly
Snatch: 65-75-80-85-90
Snatch balance: 65-75-85-90

I do not remember my row,burpee, row time. It was under 6. oops!

Tuesday
100m sprints: 20, 19,19,18,18,18,19,18,19,20

Reply
Candace
07/11/2013 9:10am

Monday Oly:
Snatch: 85-95-105-115-115
Balance: 85-95-100-105

Tuesday:
100m sprints: ranged from 17.5-18.5

Wednesday:
Push press: 95-105-115
Split jerk: 115-125-135
Rope climbs: 7:57

Reply
Alyse
07/12/2013 7:13pm

Wednesday

B) Push Press 85-95-100
C) Split Jerk Cluster: 115-120-125
D) 15 Rope Climbs for time with Mid City ropes: 9:29

Thursday

A) Squat snatch: 20 reps @ 90#
B) KBS 32kg, Box Jumps 24": 5:29

Reply



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