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 09:55:18

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
6/19/2013 07:44:42

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

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Candace
6/19/2013 09:51:21

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 14:24:59

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 21:25:10

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

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