April 14 - May 2, 2014

For this 3 week phase we will see a few changes and a little more variety in conditioning.  We will be moving away from the wave ladders for a time and returning to percentage based work after this phase has come to an end. Now that we have built a skill set that allows us to be technically proficient in a variety of skills we need to put those skills into practice and do a little testing to find increases in performance and to test a baseline for it as well.

Programming is still prescribed in a 2 on 1 off 2 on 2 off style for training and rest days.  Please do not combine days if you miss a training day.  Lifts may be put together in this situation, but I ask that you check in prior to taking those liberties.

Lifting
Athletes will need to find 5, 3 and 1 RM depending on the specifics of the day.
For 5 RM days
- Utilize a 15 minute time frame to find a 3 RM.
- Rest time between sets of 5 RM attempts must be 1:30 - 2 min in duration once the movement approaches the failure point.
- Rest times can be shorter in the initial specific warm up phases of testing with rest being taken as needed
- Failure occurs at the point of technical breakdown or inability to move the weight.  The last successful weight lifted within the 15 minute time frame will be utilized as your 5 RM

For 3 RM days
- Utilize a 15 minute time frame to find a 3 RM.
- Rest time between sets of 3 RM attempts must be 2-3 min in duration once the movement approaches the failure point.
- Rest times can be shorter in the initial specific warm up phases of testing with rest being taken as needed
- Failure occurs at the point of technical breakdown or inability to move the weight.  The last successful weight lifted within the 15 minute time frame will be utilized as your 3 RM

For 1 RM days
- Utilize 20 minute time frame tio find a 1 RM
- Rest time between sets of 3 RM attempts must be 2-3 min in duration once the movement approaches the failure point.
- Rest times can be shorter in the initial specific warm up phases of testing with rest being taken as needed
- Failure occurs at the point of technical breakdown or inability to move the weight.  The last successful weight lifted within the 20 minute time frame will be utilized as your 1 RM

Conditioning
Conditioning will be varied throughout the next 3 weeks

April 14
Lift
Deadlift 15 minutes to find a 3 RM
Conditioning
"Fran"
21-15-9
Thrusters
Pull Ups

April 15
Lift
Bench Press 15 minutes to find a 3 RM
Conditioning
500 m row
rest 2 min.
1000 m row
rest 3 min
1500 m row

April 17
Lift
Squat 15 minutes to find a 3 RM
Conditioning
AMRAP 20 Minutes
2 Wall Walk Ups
8 Ring Dips
14 GHD Sit Ups

April 18
Lift
Press 20 Minutes to find a 1 RM
Conditioning
4 Rounds for Time
10 Pull Ups
15 KBS
10 Burpee Box Jumps
15 Wall Ball Shots

April 21
Lift
Hang Power Clean 20 Minutes to find a 1 RM
Conditioning
"Àir Force-ish"
For Time
20 Thrusters (95/65)
20 Clean Grip High Pull (95/65)
20 Push Jerk (95/65)
20 Front Squat (95/65)
20 Single Arm Overhead DB Lunge (35/25) 10 Left Leg Right Arm overhead, 10 Right Leg Arm Left Arm
3 Burpees on the minute for every minute in the workout

April 22
Lift
Incline Bench Press 15 Minutes to find a 5 RM
Conditioning
Every Minute on the Minute for a maximum of 30 minutes
5 Pull Ups
10 Push ups
15 Sit Unders

April 24
Lift
Front Squat 20 Minutes to find a 1 RM
Conditioning
AMRAP 5 min
16 Walking Lunges
10 Toes to Bar
rest 1 minute
AMRAP 4 min
16 Walking Lunges
10 Knees to Elbows
rest 1 minute
AMRAP 3 min
Double Unders

April 25
Lift
Push Press 15 Minutes to find a 1 RM
Conditioning
10 Minute time Cap
100 Wall Ball Shots
75 Squats
50 Push Balls
Row for calories
* Score is number of calories rowed

April 28
Lift
Clean 20 Minutes to find a 1 RM
Conditioning
7 Rounds for Time
7 Squat Clean
7 Push Press
7 Sit Unders
7 Box Jump

April 29
Lift
Bench Press 20 Minutes to find a 1 RM
Conditioning
12 - 1 Ladder
Push Ups
Pull Ups
Knees to Elbows

May 1
Lift
Deadlift 20 Minutes to find a 1 RM
Conditioning
"Christine"
3 rounds for Time
Row 500 m
12 Deadlift (Body weight)
21 Box Jump (20/20)

May 2
Lift
Push or Split Jerk 20 Minutes to find a 1 RM
Conditioning
For Time
50 Thrusters (55/25)
40 1 Arm DB Snatches
30 Pistol Squats (15 per leg)
20 DB Swings (55/35)
10 Burpees

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