FTF Programming

Monday 120417

Below is a video of good power clean mechanics.  Take a look at the bar's path of travel throughout the entire repetition. 

Conditioning
As many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-up (hand release)s
15 Box Jumps

Post total rounds.

STRENGTH
Clean 5x5
Split Jerk 5x5
75%

SKILLS:
L-sit
Med Ball Cleans x 30
Wall Ball x30

Tuesday 112817

Strength:
Power Clean 5-5-5-5-5
Power Snatch 3-3-3-3-3
ALL LEVELS:
60-65-70-75-75% on Clean
50-70-75-80-85% on snatch

Conditioning:
21 Push Press (115/85)
21 GHD Sit-ups
18 Push Press
18 GHD
15 Push Press
15 GHD
12 Push Press
12 GHD
Modify weight as needed.
IF you are NEW to the movement, Coach recommends modifying the GHD after the first round OR doing V-ups in Place of the GHD. The GHD is an agressive abdominal movement and can create a potential for injury if done more than a few reps the first few times.

 

Skills:
L Sits
Tabata Push-ups (hand release)
AMRAP of Chest to Bar Pull-ups
Games WOD 2:(games athletes only)
3 Rounds for time:
40 Kettlebell swings (55/35)
10 HSPU

Endurance:
Swim 3x100 m max effort. Rest 1/2 the time
Run 3 x 400 m Max Effort, Rest 1/2 the time
OR
Play the FISH game on the rower for 10 minutes.. seriously!

Monday 112717

Conditioning:
500 M Row
50 Air Squats
40 Hand Release Push-ups
30 KB Swings
20 Pull-ups/Ring Rows
10 Toes to Bar/Sit-ups

 

 

Strength:

Overhead Squat
Push Press
Clean (Power or Squat)
3 attempts at 1 RM
use the following rep shceme:
10-5-3-1-1-1
NO MORE THAN 3 ATTEMPTS!

 

Conditioning 2
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

Endurance:

12 mile TT on Bike

Wednesday 112217

 AND a Charlie Brown Thanksgiving! 

CONDITIONING:
4 round for time of:
500 m row OR 400 m run
30 sit-ups
20 Pushups

STRENGTH
Bench Press
Front Squat

3 attempts at 1 RM
use the following rep shceme:
10-5-3-1-1-1
NO MORE THAN 3 ATTEMPTS!

 

ENDURANCE
Swim 8 x 50 m sprint, rest exactly the time it takes to complete each sprint
8 x 100 m Sprints, rest exactly the time it takes to run the 100

Tuesday 112117

 A thanksgiving movie for you!  Who doesn't love a little Garfield??

 

CONDITIONING:
without letting go of the bar during the set until the pull-ups, complete the following:
3 rounds of
8 reps each of completed at:
Advanced 135/95
Intermediate use 95/65
Beginners use less than that
Clean
Sumo-Deadlift High Pull
Shoulder Press
Lunge
Thruster
Pull-ups
Sit-ups

STRENGTH

REST DAY

ENDURANCE

Run 5k time trial

CONDITIONING 2:
21-15-9
Deadlift 275/185
Box Jump 30/24

Beg: 135/95
Intermediate: 225/135
Advanced: 275/185