#fyftraining

F.Y.F. Training Wednesday September 30, 2015 FYF PRO: TRAINING PHASE 2, WEEK 5 OF 7, DAY 3 AM Session Air Bike; 33 x 0:30@90% (Aerobic) + 0:30 Rest Resting 2:00 bt the 11/12 and bt 22/23 *Note Calories/Set PM Session Weightlifting A) RDL; 5x5 @ MTR *As heavy as possible while maintaining proper positions B) Glute Ham Raises; 4 x 6-8 *Modify with weight or assistance as needed C) Bulgarian Split Squats w/ KB in Front Rack; 3x10 Gymnastics A) Snatch Grip, OH Walk; 5x25ft @ 100% of Snatch Max B) HS Walk + Kipping HSPU; 6x32ft+70% ME Effort *HS Walk into Wall, immediately into HSPU *Use % based off best effort from last weeks test C) DB Front Raises; 75 reps Conditioning 2 Full Sets of AMRAP 1:30 200m Run + ME T2B + 1:30 Rest + AMRAP 1:30 200m Run + ME CTB Pull-ups + 1:30 Rest AMRAP 1:30 200m Run + ME Bar MU's + 3:00 Rest Accessories A1) SA KB Snatch; x3/side HEAVY A2) Single Leg, Eccentric Step Downs; x6/side HEAVY x4 sets ________________________________________ FYF DEVELOPMENT: TRAINING PHASE 2, WEEK 5 OF 7, DAY 3 AM Session Air Bike: 20 x 0:30@90% (Aerobic) + 0:30 Rest Resting 2:00 Between the 10th & 11th *Report Calories/ Set* PM Session Weightlifting A) RDL; 3x5 @ MTR *as heavy as possible while maintaining proper positions B) Bulgarian Split Squats w kb in front rack; 3x10 Gymnastics A) Snatch Grip, OH Walk; 3x25ft @MTR B) Handstand Hold + HSPU Negative; 4x 0:03+1x4 *Lower to mat as slow as possible Conditioning 2 Full Sets of AMRAP 1:30 200m Run + ME V-Ups + 1:30 Rest + AMRAP 1:30 200m Run + ME Ring Rows + 1:30 Rest + AMRAP 1:30 200m Run + ME Push Ups + 3:00 Rest Accessories A1) SA KB Snatch x3/side HEAVY A2) SL-Squat to Box; x10/side x6 sets #FYF #TeamFYF #FYFTraining

F.Y.F. Training Saturday September 26, 2015 FYF PRO: TRAINING PHASE 2, WEEK 4 OF 7, DAY 6 Weightlifting A) Front Squat 6x4 @ MTR * try to increase weights from week 2 B) Back Squat 4x8 @ 65% of max Back Squat *Keep rest ~ 1 min * Do Not go to failure Testing: Retest for 60:00 Row for Calories *Report Cal/Hr (Threshold) Mobility A) chest opener stretch (bent elbow) 4x :45/side B1) straddle stretch (legs split wide, arms reach forward) :45 B2) lower back stretch (supine with legs folded overhead) :45 x4 sets _______________________________________ FYF DEVELOPMENT: TRAINING PHASE 2, WEEK 4 OF 7, DAY 6 Weightlifting A) Front Squat; 6x3 @ MTR *Increase weights from week 1 B) Back Squat; 3x6 @ 60% of max Back Squat *Keep rest ~ 1 min *Do Not go to failure Testing: Retest for 30:00 Row for Calories *Report Cal/Hr (Threshold) Conditioning 1 Rope Climb 20 Wall Balls 4 Laying to Standing Rope Climbs 20 Wall Balls 1 Rope Climbs 20 Wall Balls 4 Laying to Standing Rope Climbs 20 Wall Balls 1 Rope Climb *If unable to perform rope climb, do 2x Laying to stnading rope climbs Mobility A) chest opener stretch (bent elbow) 4x :30/side B1) straddle stretch (legs split wide, arms reach forward) :30 B2) lower back stretch (supine with legs folded overhead) :30 x4 sets #FYF #TeamFYF #FYFTraining

3RM Squat Clean at 200 for @bro_wland #Repost @bro_wland ・・・ So many times during training I've had the thought why am I doing this? What is the point? THIS is why! Moments like this. Where all that hard work just comes together. Just wanted to share this awesome PR ! 200# 3RM CLEAN! Couldn't even come close to this a few weeks ago. All thanks to these badass peeps pushing me every day @fyf_training @dannyxsoul | #FYFtraining #FYF #crossfit #fitmom

F.Y.F. Training Friday September 25, 2015 FYF PRO: TRAINING PHASE 2, WEEK 4 OF 7, DAY 5 AM Session Run; 8x400m, on 1:1 (W:R) PM Session Weightlifting A) Snatch Balance; 2x2@70% 1x2@75% 2x2@80% 3x1@85% B) Clean + Jerk; 2x2@75% 1x2@80% 2x1@85% 2x1@88% C) Clean + Jerk; EMOMx3:00 x1@80% 3:00 Rest EMOMx3:00 x1@85% Battery A) 2:00 ME Snatch at BW 6:00 Rest B) 2:00 ME Calories on Assault Bike 8:00 Rest C) 3x Snatch at .75 BW 8 Burpee Box Jump Over *Snatch Reps = same result from Test *If you complete 8 reps, you perform 8 Snatches in C) at .75 BW 6:00 Rest D) 2:00 ME Calories on Assault Bike Conditioning 50 Burpees For Time Accessories A) Reverse Hyper 3x15 B) OH Reverse Lunge 3x8/leg (alternating) MTR _______________________________________ FYF DEVELOPMENT: TRAINING PHASE 2, WEEK 4 OF 7, DAY 5 AM Session Run; 8x400m, on 1:1 (W:R) PM Session Weightlifting A) Snatch Balance; 2@65%, 2@70%, 2@75%, 3x1@80% B) Clean + Jerk; 2@70%, 2@75%, 2@80% 2x1@85% Battery A) 2:00 ME Snatch at 80% 1RM 6:00 Rest B) 2:00 ME Calories on Assault Bike 8:00 Rest C) 3x Snatch at 65% 8 Burpee Box Jump Over *Snatch Reps = same result from Test A *If you complete 6 reps in A, you perform 6 Snatches in C at .75 BW 6:00 Rest D) 2:00 ME Calories on Assault Bike Accessories A) GHD Sit Up; 3x10-15 B) KB Front Rack Lunge 3x8/leg (alternating) #FYF #TeamFyF #FYFTraining Photo Cred: @oxudumedia (at Pensacola Beach, Florida)