Author: Jade

*Open Competitor Training Session HERE – Time Change WOD: 1) 20 minutes EMOTM: Odd, 8-12 Box Jumps 24/20, Even 6-10 Toes-to-bar The emphasis here is technique/skill work not volume. Box Jumps focus on rebounding, take no longer than 20 seconds. Toes-to-bar only do as many reps as you can kip. As always the goal is to maintain volume and build in a number of reps you can consistently hit over the course of the 10 rounds. 2) Power Snatch: 1 Rep Every 40 Seconds For 15 Rounds Start at 70-80% of your Max Power Snatch, and build from there. Focus should be on technique and clean movement not on maxing out. 3) Power Clean + Push Jerk: 1 Rep Every 40 Seconds For 15 Rounds Start at 70-80% of either your Max Power Clean or Max Push Jerk, whichever is the lower of the two. Focus should be on technique and…

*Open Competitor Training Session HERE WOD: 1) Smolov Program – Week 4/Day 1 – Back Squat: 4 x 9 @ 70% + 10lbs Warm-up as needed. Rest as needed. http://www.youtube.com/watch?v=lt9otTWuaOQ 2) AQAP: 9 Muscle-ups 18 Dumbbell Thrusters 50/35 7 Muscle-ups 14 Dumbbell Thrusters 50/35 5 Muscle-ups 10 Dumbbell Thrusters 50/35 Sub for Muscle-up is 2x Push-ups or Dips 3) Butteryfly Pull-up: Practice 10 minutes Work on either a normal or Chest-to-Bar Butterfly Pull-ups 4) Bent Over Double Dumbbell Kick Backs: 4 x 10 Rest 90 seconds between sets. Heavy as possible. 5) Airdyne: 5 x 60 seconds work/3 minutes rest Absolute Maximum effort. Record total calories each interval 6) Front Rack Hold: 5 x 30:30 Heavy as possible. 7) Reverse Hyper: 4 x 12 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, etc. for all work completed. Post Results/Thoughts To Comments

* A quick note. If you haven’t already noticed I’ve made an enormous purchase of gym equipment to outfit CVCF to be the best of the best. A large number of Olympic Competition plates have been purchased. If you use them, please make sure you do so inside, they are not designed to be used outside on the pavement, and will deteriorate if used in such manner. My OCD would also love it if you guys put things back exactly where you took them from 🙂 WOD: 1) Smolov Program – Week 3/Day 4 – Back Squat: 10 x 3 @ 85% Warm-up as needed. Rest as needed. 2) 25 minute AMRAP: 5 Deadlifts 345/225 10 Handstand Push-ups 15 Pull-ups 20 Alternating Pistol Squats Sub for Pistols is 40 Air Squats. 3) Reverse Hyper: 3 x 20 Rest 90 seconds. Heavy as possible….