49.1

Team Practice tonight from 5 to 7, be there


AM Strength
  Back Squat

     1 x 3 @ 70%
     1 x 3 @ 80%

     3 x 2 @ 85%

               Overestimate your max as described before
               Reduce weight if needed, or decide  by feel
               In you last set, either complete the 2 reps or max reps up to 8

Weekend Testing

     If you missed any of the tests from this weekend, find someone who did them, find out what they were, and do them. Do them sometime before or after Team Practice tonight. These tests will be a VERY important part of our planning as we move forward. They will also continue over the next week or so. Be diligent and complete them. We have the luxury of collecting a lot of data over the next few weeks. If you can stay consistent with these tests, it will be extremely beneficial for the team.

48.5

Team Meeting
Tonight. 5PM. War Room. Be there if at all possible.

I am super excited for you guys. These are great Events that will really afford you an opportunity to shine. You guys have put in a lot of work to get to this point. We will be working the next three weeks in a much different way than most of you are used to. We will be doing our best to hack into the structure of these Events and come up with the best strategy for the team. This will require you, and especially me, to have an open mind about how we attack these workouts. Some of them are very straight forward, some of them will take a considerable amount of strategy.

Time trials will be SUPER important. We will be doing a lot of testing and tweaking of these Events. If you are asked to test something this next week, we need VERY accurate times. Please be diligent about this.

Friday or Saturday AM Strength
  Front Squat

     1 x 5 @ 75%
     1 x 3 @ 85%

     1 x 1 @ 95%
     1 x 1+ @ 105%

               Overestimate your max as described before
               Reduce weight if needed, or decide  by feel
               In your last set, attempt a new 1RM. Continue past 105% if possible.

Friday or Saturday AM Skill

 We will be doing a lot of testing tonight, so do not kill your shoulders. Warm shoulders up and perform one or both of the following. If you chose only one,  choose the one you need to work the most:

  5 Rounds For Time:
     20 foot unbroken HS walk
     10 GHD sit ups

AND/OR

   For Time:
     600 meter Run/Sprint
     15 Strict HSPUs
(record time and then continue)
     25 Calorie Row
     15/10 Muscle Ups

48.4

Rest Day...Or...

Event 6

     Five Rounds for Time...

          25 Calorie Row

          16 Chest to Bar Pull-Ups 

           9 Strict Deficit HSPU 

                          Time Cap 16 Min

Event 7

          15 Muscle Ups

          1 Squat Clean (205/135)

          1 Squat Clean (225/145)

          1 Squat Clean (245/155)

          1 Squat Clean (255/165)

          1 Squat Clean (265/175)

                         Time Cap 6 Min

48.3

I am sure that you have all seen this. We did Day 1 yesterday and will do Day 2 today, guess what's coming tomorrow. Last year CFHQ released the Events in the same manner, which means team will probably be released Thursday. This will give you a chance to practice the movements that #TeamCFOKC will be doing in MN. It will also give you a feel of what the Indy's will be doing at Regionals. I never would have guessed the 1 Mile Run or the SDHP's, but I did predict the GHD Sit-Ups...so booya? **Pats self on back**

AM Strength and Skill
  Front Squat

     1 x 5 @ 60%
     1 x 3 @ 70%

     3 x 3 @ 75%

               Overestimate your max as described before
               Reduce weight if needed, or decide  by feel
               In your last set, complete the 3 reps prescribed or do max reps up to 20


  Olympic Work
     1A. Snatch Pull 3 x 4 @ 95%
     1B. 2 Halting SN DL + 2 Floating SN DL 3 x (2+2) @ 95%

Before attempting Events 4 and 5, warm up to close to 90% of your 1RM Snatch. Estimate what you would use as an opening attempt and load your bar accordingly. Then, rest 15 Minutes prior to starting the HSW. Pretend you are holding before your heat, don't get cold.

With a Running Clock:
2015 Individual Regional Events 4 and 5

At Time 0:00
     Event 4
        For time:
        Handstand walk 250 ft.
                 Time cap: 3 minutes

At Time 4:40
    Event 5 (begins 1 minute and 40 seconds after Event 4 ends
          20 seconds to complete 1-rep-max snatch

At Time 6:20
          20 seconds to complete 1-rep-max snatch

PM Competitor WOD
2015 Individual Regional Event 3

     For time:
          1-mile run
          50 overhead squats (135 / 95 lb.)
          100 GHD sit-ups
          150 double-unders
          50 sumo deadlift high pulls (135 / 95 lb.)
          100 box jump overs (24 / 18 in.)
                    Time cap: 26 minutes

48.2

Morning Session

15 Min EMOM Clean Work, 5 Min 1RM
     Minutes 1-5:  1 Power Clean + 1 Hang Squat Clean @ or around 60% of 1RM
     Minutes 6-10:  1 Power Clean + 1 Hang Squat Clean @ or around 65% of 1RM
     Minutes 11-15:  1 Power Clean + 1 Hang Squat Clean add weight each minute
                         

Olympic Work

     1A. Clean Pull 3 x 3 @ 95%
     1B. 2 Halting Clean DL+ 2 Floating Clean DL 3 x (2+2) @ 95%

Grunt Work


     400 Meter KB Farmer's Carry (45/25)
          At meter 0, 200, 400 Perform:
                    7 Russian Double Arm KBS
                    5 KB Clean and Jerk

                    3 Double arm KB Snatch

 Afternoon Session

Comp WOD

     Randy
          75 Snatches for Time
                         6 Minute Time Cap

Rest 10 Minutes

     Tommy V
         For time:
           21 thrusters (115/75)
           12 rope climbs (15 ft. Rope)
           15 thrusters
            9 rope climbs
            9 thrusters
            6 rope climbs
                      16 Minute Time Cap


   

48.1

Monday Recovery or Tuesday AM Session

Strength
  Front Squat

     1 x 5 @ 80%
     1 x 2 @ 90%

     2 x 1 @ 100%

               Overestimate your max as described before
               Reduce weight if needed, or decide  by feel
               If your last set feels good, Try for a new 1RM

Skill Work

     Choose Your Own Adventure
          Choose your ONE weakest skill from this list
          Spend 5-10 minutes practicing that skill
          Then, program yourself a 6-20 Min EMOM/EOtherMOM
          The # of reps should be a # that can be repeated through each minute.
          Preferably reps will be done in unbroken sets, but break it up as needed.

Strict HSPU
Handstand Walk
Handstand Hold
Ring Dips
Pistols
Dumbbell OHS (70/50)

47.4

10 Min EMOM, 5 Min 1RM Snatch Work
     Minutes 1-5: 1 Hang Power + 1 Full Snatch @ 75%
     Minutes 6-10: 2 TnG Power Snatch @ 75-80%
     Minutes 11-15: Find Today's TnG Power Snatch2RM, no more than 3 missed attempts

  Olympic Work
     1A. Snatch Pull 3 x 3 @ 95%
     1B. 2 Halting SN DL + 2 Floating SN DL 3 x (2+2) @ 95%


Comp WOD

     7 Rounds For Time
          200/150 meter Row
          7 Burpee over Rower
          Rest 30 seconds
     
Rest 5 Mins

     For Time:
          30 KB Clean and Jerk (53/35)
          30 Double Arm Russian KB Swing (53/35)
          30 One Arm KB OHS


Grunt Work

  3 Rounds 
     400 meter Run @ best time + 30 seconds
     30 Meter Prowler Push @ HAP (not too heavy that it limits a continuous push)
     20 Glute Ham Raises
     10 GHD Sit Ups