November 15 - Week 7

This week we are going to determine our new max efforts for our lifts.  It doesn't seem like much to do but I want you to feel fresh and strong.  Plus it takes a little more time.   I know if you have been following the program, you numbers have gone up.  Good Luck!

On a side note,  I want to meet with all the athletes that are still interested in competing.  We will start meeting and training together more often in December, so I would like you to send me an email and let me know your availibility this weekend.  Thanks.

If I don't here from you by Friday, 10pm,  I will assume you are not competing.

1 RM

deadlifts, back squat, front squat shoulder press

1 RM

clean 

jerk

snatch

Novermber 8 - Week 6 - OFF

Okay folks, I would like to meet with the athletes that are still interested in competing this Thursday at 6:00pm.

If you can't make it at that time, I will be at the gym until  8pm. 

Keep following Soco's programming this week.  There are no extra assignments.

November 1 - Week 5

Since we are doing weightlifting this week in the gym, we are going to follow that programming.  Please remember to record your efforts on your logs.  

I WOULD LIKE TO MEET THIS SATURDAY AT 8:30AM.  Let me know if that works for you via email (nikilamonica@gmail.com).  Yes I know that's early but we are going to do a wod and some skill work... and I want to make sure we are out of there by 10am (before class).

Run 5k

tabata pull ups, push ups, sit ups, squats ( These don't have to be done all at once.)

handstands push ups,5 x 5  - or handstand holds for 1 minute x 5

muscle ups, 5 x 5     -     or close grip pull ups to the chest and ring dips to the armpits

max double unders, 3x

October 25 - Week 4

If you have been good and have been following the Paleo Diet, you should be starting to see some improvement in your mood and your performance.  For those who are struggling to get their diet under control, remember that what you eat is a conscience choice.  Nobody has forced you to cheat, you have decided to do IT (cheat)!

Get control and Get back on that wagon.   Enough ranting - here are this weeks elements.

weightlifting 3 x 5 @ 75-85%

back squat, deadlift, front squat, shoulder press

skills: As Fast As You Can

5 rounds of cindy: 5 chest to bar pull ups, 10 push ups, 15 squats

1 round of helen:  400 meter run, 21 kettlebell swings, 12 ctb pull ups

30 deadlifts 124/85kg 

3 x 45 seconds on/ 15 seconds rest

burpees

wall balls

toe to bar

box jumps

max double unders, handstand push ups or holds

start working on pistols at least 5 reps/ leg

October 18 - Week 3

Here are the elements for this week.

If you have not submitted your logs, do so today!  There is also a physical location for your log submission on top of the perfect food bar frig.

weightlifting:  3 x 3 @ 80-90%

back squat, deadlift, front squat, shoulder press

 skills:  rest between sets as needed  (1 -3 minutes)

pull ups, 3 x 20/15

handstand holds alternate your balance between left arm and right arm, 3 x 10

ring dips, 3 x 15/10

max double unders, 3x

rope climb, 3x

3 x 30 seconds on/ 30 seconds off

jumping lunges switching legs

burpees

thurustes 50/40kg

toes to bar

dealifts 124/85kg

Tabata run, 20/10 of 8 internvals