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She Programming Week of 6.17.13

6/16/2013

5 Comments

 
Notes:
- another skill session this Wed 7pm MidCity, working on TnG Barbell stuff
- We will start "personalizing" some skill/strength work soon, be thinking about what your particular strengths and weaknesses as we prepare stuff for you.

Monday
Oly +
A) AD :30 @ 100%
Rest 2:30
12x (rest 5min between sets 3&4 and 8&9)

Tuesday
Off

Wednesday
7pm skill session with Ryne (leave A for after skill session, B-D can be done before, if needed)
A) Push Jerk; 5 reps TnG ONTM for 10min
B) Weighted Pull-up Clusters 1.1.1.1.1x5 (Rest :15, Rest 3min)
C) Bent Over BB Row 3-4x3, rest 2min
D) Weighted Ring Dip 1-2x5, rest 2min

Thursday (during Comp Class)
2
A) Max Split Jerk (off of a rack or blocks)
B) Push Press 5x5; rest :90
C) TnG Power Snatch 10, 8, 6, 4, 2; Rest :90 (should be increasing weight each set)

Friday
A) AMRAP sets of 5 UB Ring Dips in 4min, rest 4min x2 [scale number of dips as needed]
B) 30 Squat Cleans for time, 70% 1RM

Saturday
A) HS hold, max for time x5; rest 1min
B) 5 rounds for time:
5 Wall Walks
30m Front Rack Walking Lunge 65lbs
5 Comments
Karla
6/18/2013 12:55:18 am

Monday
A) AD: 14-12-13-12/12-11-10-10/11-10-10-11
B) HS Holds
C) Oly
5x1 3 Position Snatch: 55-65-75-80-85
4 x1 3Snatch PP + 2 OHS: 75-85-95-100

Reply
Karla
6/18/2013 10:44:42 pm

Tuesday (Wednesday's stuff)
A) Push Jerk TnG: 65-65-65-65-70-70-70-70-75-75
B) Bent Row: 95-95-95
C) Weighted Ring Dips: 15-15-17.5-17.5-20

Reply
Candace
6/19/2013 12:51:21 am

Wednesday
A) Push Jerk TnG: 95
B) Weighted Pull Ups: 20
C) Bent Row: 85-95-105
D) Weighted Ring Dips: 20

Reply
Candace
6/21/2013 05:24:59 am

Friday
A) 11 sets of 5, 2 sets of 4, 2 sets of 3
B) 110 lbs in 5:08

Reply
Allison
6/23/2013 12:25:10 pm

Monday OLY
5x 3 position snatch
63, 68, 68, 73, 73
4x (3pp + 2 OHS)
73, 83, 98, 108

Tuesday AD
1) 14 2)15 3)15 4)14
5)13 6)13 7)13 8)13
9)12 10)11 11)12 12)12

Wednesday
A)TnG push jerk @ 73#
B)Weighted pullups
5x1.1.1.1.1
10, 15, 15, 10, 12.5
C) bent over Rows
83, 93, 108
D) Weighted Dips
2@10, 2@15, 2@20, 2@25, 1@30

Thursday
A)Max Split Jerk 123#
B) 5x5 Pushpress
83, 83, 83, 88, 93
C)TnG Snatch
53, 65, 73, 83, 83

Friday
A) 5 UB Ring Dips
First 4 Min 7 sets of 5
Second 4 min 4 sets of 5, 3UB, 4UB
B) 30 squat cleans 88#
8:22

Sunday
A) 5 max vHS Hold
1:16, 56, 51, 54, 49
B) 5 rounds wallwalks front rack lunges
25:09

Reply



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    Authors:  Brandon Ecker
    & Liz Carrier

    This blog will primarily serve those who wish to compete in CrossFit in some form.  We will primarily meet on Saturday at 11 am, and assign homework during the week.

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