Day 1--CF Sectional Highlights

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PRE-COMP training

750m row

30 du's

15 burpees

750m row

30 du's

15 burpees.....just a lil' tester.

Muscle Ups (with palms out start) 5 x 3 unbroken

GHD Raises 3 x 10 unbroken

“Once you have established the goals you want and the price you’re willing to pay, you can ignore the minor hurts, the opponent’s pressure and the temporary failures.”

Pre-Comp Training

Prowler Practice 6 x 30yards; high/low pushes with 2x45's

1. Back Squat 4 x 1 / 120rr

185/185/195/195 confident reps, not 1rm

2. Tabata Push ups 4 sets--19-13-9-7

3. As many set of 30 unbroken DU's in 3min

4sets 11+14+ 29

4. Unbroken Knees to Elbows 4 x 10 /60rr

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Training Day

3 Sets of...

1 x hang power clean
2x hang squat power clean
3x push press
5 burpees
12 cone touches
3 x / 120rr

3:40 / 3:58/ 3:55

Respond to adversity, don't react.--Tony B.

Training Day

WOD #1
1. Snatch 5 x 3/120rr --85/95/105/110/115
2. Clean and Jerk 5 x 2.2.1.1.1/120rr--135/145/155/160/165

Rest 45 min...

WOD#2--SUU Track 800m x 2/5minrr
3:12
3:18

“The good Lord gave you a body that can stand most anything. It’s your mind you have to convince.”--Vince L.

Training Day

I LOVE BURPEES!

Warm up:

5 HSPU to ab-mat

10 box jumps 20"

15 Back Extensions

repeat 3 times

WOD FOR TIME...

21-15-9

Thrusters #65

Burpees

6min

TRAINING DAY

Working in HSPU practice!!

1. Back Squat 6,6,4,4,2,2 / 240rr

155.165.175.185.195.200

**my knees are creeky crunchy... sore and inflamed (left knee posterior; right knee anterior)...** :(

2. Row 4x 30sec. @100% for meters/3min rr between sets; x 2

a. 158m/160m/160m/162m

rested 8min...

b. 162m/162m/159m/161m

-damper set on 7

Training Day

Fisher Towers.."ladder section"--MOAB

1A. Split Jerk 5 x 4-6 / rest 2min

115/6 125/6 135/5 150/4 160/4

1B. Wt. Chin ups 5 x 4-6 / rest 2min
25lb/6 30lb/6 35lb/5 40lb/5 50lb/4

2A. Push Press 4 x 4-6/ rest 2min

115lb x 6

2B. CTB kipping chin ups 4 x 15

15-15-15-11-2-2

3A. Press 3 x 4-6 75lb

3B. 2x 20 chin ups broken

Moab

Dead Horse Point...Canyonlands

8am: Track Work @ Moab High school
1. 400m 70%...400m 80%...400m 90%...
2. 5 x 60m build ups 70-100% /120rr
rest 5min
3. 800m all-out

DRIVE HOME>>>

8pm: Back Home Shake out
5 x 20 unbroken double unders

30lb DB Deadlifts x 35
1000m row 3:55
knees to elbows x 50 ...broken
10:30

5 x 20 unbroken double unders

VALENTINES WOD IN MOAB

Fisher Towers Hike...Sweet!

WOD @ Moab High School track...

1. Push up x 10 amrap unbroken 3:00

5 rds + 9reps=59

2. Lunges x 10 amrap unbroken 3:20

10rds + 5 reps=105

3. Sit ups x 10 amrap unbroken 3:30

13rds + 2reps=132

4. Burpees x 10 amrap unbroken 3:40

5rds + 1 rep = 51

FAST GLYCO-TRAINING!

5 sets for time...

25 box jump unbroken @14"

200m row @100%

rest 2min

1:15/1:17/1:23/1:25/1:27

Power Snatches and Close Grip Bench

"OFF DAY" FRENCH TOAST FOR CHAMPIONS...

Dakota Bread from Great Harvest

4 Eggs to dip bread in...

Fresh strawberries, blue berries and banana

Handfull of walnuts

Sprinkle cinnamon on top and enjoy!

1A. Power Snatch 5 x 2.2.2 drop set / 120rr

105/95/85 x 5

2a. close Grip Bench 5 x 4.4 drop set /120rr

115/105 x 5

TRAINING DAY

1a. Overhead Squat 4 x 6-8 @3201 tempo /120rr
95/6. 105/6. 115/6. 115/6

1b. Muscle ups 4 x 8 all completed

2a. Jump Squats 3 x 10 / 90rr
#65/75/85
2b. Chest to Bar Chin ups 3 x 20/90sec
13.3.4/10.5.5/10.5.5

Tabata Mash
Split Jump Lunges 19.15.14.14.14.14.12.13
GHD Sit ups 10.8.8.9.9.9.8.8

FYI: "If you want to keep on getting what your getting...then keep on doing what your doing..."

Training Day...GO SAINTS!

1A. Touch and Go Dead lifts 4 x 15 unbroken/rest 10s

155/165/175/185

1B. Kip Ring Dips 4 x 10 / 10sec

1C. Slap chest Push ups (almost) 4 x 10 / 180sec

2A. Back Ext 4 x 25 unbroken

2B. Push ups 4 x 25

CP

WOD #2 --Sno-Day @ Brian Head Ski Resort

WOD #1
1A. Back Squat 5 x 4-6 /90sec rr
175/6 185/6 185/6 195/4 195/4

1B. L-Pull-ups 5 x amrap
10-7-8-7-8

TRAINING dAY

Exercise of the Day: high box power snatch...

4 ROUNDS EACH FOR TIME...

30 DOUBLE UNDERS
20 PULL UPS
10 PUSH JERK #95
rest 2 minutes

1:20/1:26/1:53/1:48

Double Training Day

10am

3sets of...
10 thruster 80lbs unbroken
2min row 90% 545,510,500
rest 120sec

4pm

1. build to a heavy 3 reps no more than 60s between sets
275lbs

2. Bench Press 8x3 60% 100lbs rest 30s

3. Hang p Clean 3x3 80% 145lb rest 90sec

4. gh raise 3x15 unbroken

WIN= Whats Important Now....