Saturday January 31st

Fit Club: 

A.

Take 15 minutes and build to today’s 1RM Clean or Power Clean 265 (good!!)

B.

Every minute, on the minute, for 15 minutes:

1st minute – 5 Power Cleans @ 65-75% of today’s 1RM 185

2nd minute – 10 Toes to Bar

3rd minute – 10 Dips 

C.

Every minute, on the minute, for 6 minutes: 

Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111 Done
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm Done

Today was real good. Power Clean PR's:  
   Brittany - 110 
   Serena - 105
   Stanich - 190 

Great Job Everyone! 

January 21st

Math... I like it

Fit Club

Attendance: Benton, Stanich, G, Jessica... half of Bri 

A. PC build to a max in 10mins Built to 245 (not too good) 

rest 3mins

B. PC amrap 4mins 90% of A 15

5 min cap – 4 rounds for time:
8 clean and jerks 95/65#
35 DU 4:19 for 4

This was supposed to be 5 rounds with a 4 minute cap... You would have to be killing it to get that done. We tried to kill it and no one finished 4 rounds under 4 minutes. Much better than yesterday. I wore my math team shirt... it was awesome. I plan on wearing my math team shirt again tomorrow! #Strength. Here's the deal: we aren't getting stronger... or faster... or better. That being said I don't have time to program different stuff for us and I'm running a little thin. After B ball we are going to change it up a little and see if we can start making some gains. Ill keep you updated on the changes. #frustrated? 

Have a good day mom. 

Semester 2 Week 3

Tuessday 

A. BS @30X1; 2, 2, 2, 2, 2; rest 2-3mins
B. Hang Snatch 2, 2, 2; rest 3mins
+
10min amrap:
60 bar facing burpees
30 OHS 120/90#
10 MU 

Wednesday

A. PC build to a max in 10mins

rest 3mins

B. PC amrap 4mins 90% of A

rest as needed

4 min cap – 5 rounds for time:
8 clean and jerks 95/65#
35 DU

Notes:
– start clock at 40-50% of 1rm
– record score for battery tester
– record misses and when they occur
– do not hold back on 5rnds test it

Thursday: 

4min 80% effort:
10 box jumps 24/20″ sd
10 kbs 1.5/1pd

rest 5mins

4mins 90% effort:
7 push press 115/75#
7 CTB

rest 10mins

4mins 100% effort:
10 thruster 75/45#
7 burpees

Saturday

A. Snatch pull + Snatch high pull + PS; 1.1.2 x 5; rest 2 min – build based on feel
B. Snatch DL; 3,2,1; rest 2-3 min – heavy sets, straps okay
C. Emom 15 min:
1 HPC – 185#
2 DB snatch – 80# – total, not per arm
3 MU

January 15th

Fit Club

Attendance: Benton, Stanich, Billy Budd, Taegan, Serena, Taegan, Jessica, Bri 

A. Hang Squat Clean TnG x 3 rest 60sec x 10 light weight speed focus

+

5min amrap compare to dec 5th

10 PC and jerk 135/95#

10 PC and jerk 155/105#

10 PC and jerk 185/115#

10 PC and jerk 205/135#

10 pc and jerk 225/145#

Benton: 26

Stanich: 22

Thomas 21

January 14th

Fit Club 

Attendance: Benton, Taegan, Serena, Jessica (Just Benton and the girls) 

A. snatch start at 60% of 1rm add 10# every 60-90sec until max Built to 175 


8-10sets 90% effort
6 wall balls 20/14# 10′ target
6 Pull Ups 
25 DU
rest walk 1min (done with a 35lb weighted vest) 

Just me and the girls this morning. Had to make up for the fact that I missed Monday (Stupid Meetings)... Anyway, we got started a little late (imagine that) and only had time for either the squats of the Snatch. Im still stuck at 185. I am pretty sure it is a technique thing and need to work on it. Pullups were pretty challenging as well. Probably my worst two things are pullups and snatch. Hopefully the open has a pull up snatch workout so i can get crushed. 

6AM tomorrow. Let's finish strong! 

January 13, 2014

Fit Club

Attendance: Benton, Stanich, G, Jessica, Taegan, Serena, Billy Budd 

A. Jerk balance 3×3; 40% 135 for all sets 
B. SJ from blocks one every 30sec 65% of 1rm for 10mins perfect form 165 for all sets
C. Bench press 5×5; rest 3mins 215 for all sets (only rest for about 1.5 minutes) 
+
Dyne .5 miles 90% effort aerobic / Run .25 Miles 
rest 2mins x 8 Only had time for 2 sets #slacker 

Stanich's favorite move of the 90s is can't hardly wait. Anyway... Today was pretty good. We didn't do too much but the tunes were good and Billy Budd was there... So it was great. 

Semester 2 Week 2

Monday
A. snatch start at 60% of 1rm add 10# every 60-90sec until max
B. back squat to a tough double in 10mins
C. 15 MU for time
rest 3mins
D. 15 bar MU for time
rest 5mins
+
8-10sets 90% effort
10 wall balls 20/14# 10′ target
6 CTB chin ups
25 DU
rest walk 1min

Tuesday
A. Jerk balance 3×3; 40% of 1rm rest as needed
B. SJ from blocks one every 30sec 65% of 1rm for 10mins perfect form
C. Bench press 5×5; rest 3mins
+
Dyne .5 miles 90% effort aerobic / Run .25 Miles 
rest 2mins x 8

Thursday 

3 sets @80% 90% 100% effort:

Row 500m
15 burpees
15 CTB chin ups
15 PC and jerk 135/85#
85 DU

Rest 4 minutes b/t sets

Friday - After School 

A. Hang Squat Clean TnG x 3 rest 60sec x 10 light weight speed focus
+
5min amrap compare to dec 5th
10 PC and jerk 135/95#
10 PC and jerk 155/105#
10 PC and jerk 185/115#
10 PC and jerk 205/135#
10 pc and jerk 225/145#

rest as needed

3 rounds for time
Dyne .5 miles
75 DU

Saturday 
AM

AD 30 sec @85%
AD slow spin 30 sec
x 30
– rest 3 min every 10 sets
– KEEP this pace easy

PM
A. Thruster – build to a tough single in 6 sets
+
18 min amrap @open pace:
30 SC to OH – 165#
100 burpees – 6″
30 MU