Friday, April 29, 2016

Saturday April 30th 2016

3 sets @ consistent yet repeatable pace:
8 Minute Running Clock:
1,500m Row
AMRAP in remaining time of...
15 Burpee
15 KBS @1.5/1
8 minutes rest b/t sets

Thursday, April 28, 2016

Friday April 29th 2016

A. Power Clean. Squat Clean; build to a tough set (drop power clean from shoulders & rest 10s b/w reps)
B. Back Squat  @21X1; 4 reps x 8 sets rest 2-3m
C. Incline BB Bench press; @ 30X1; 6-8  reps x 3 sets, rest 90s
+
EMOM for 10 Min:
1st: 1 moderate Deadlift single 

2nd: 30 sec BJ step down @30"/24"
**All sets should be approx 80% of 1RM) 
+
rest 5 min
+
EMOM for 10 minutes: 
1st min: :20 Wall Facing Hs hold 
2nd min: :15-:20 Hanging L-sit hold -- scale to bent knee if needed  

Tuesday, April 26, 2016

Wednesday April 27th 2016

A. Pause Split Jerk (2s in bottom of dip); 1-1-1-1-1-1-1-1, rest 80s (work all moderate sets)
B1. Strict Press @21X1; 3-5 reps x 5 sets rest 60s
B2. Weight Strict Pronated Pullup @21X1; 3-5 reps x 5 sets, rest 60s

C1. Double arm laying tricep Ext w/ dbells @ 30X0, 9 reps x 3 sets rest :60 
C2. Double arm Bicep Curls @ 30X0, 9 reps x 3 sets  rest :60 
D1. Ring Rows  @ 3030, 8-10 reps x 5 sets rest 30s (this should be done light)
D2. Pushuup @ 3030; AMRAP (-1),  x 5 sets rest 30s

Monday, April 25, 2016

Tuesday April 26th 2016

6 sets @ 85-90% effort
1 mile on assault bike
rest = work
*record all sets*

Sunday, April 24, 2016

Monday April 25th 2016

A. Snatch Pull. Above knee Hang Power snatch. High Hang Squat Snatch, 1.1.1  every other min x 5 working sets (no drop)
B. Front Squat @21X1, 4 reps x 8 sets rest 2-3min (heavier than last weeks)

C. Supinated Bent Over Barbell row @ 30X0; 8-10 x 3, rest 90 b/t sets
D. Seated Double arm Dbell curls @ 30X0, 8-10 reps x 3 sets rest :90 b/t sets
+
15 min Z1: 

Row 500
Walking Lunges 50ft 
Farmers Carry 100ft @ 32kg/24kg per hand  

Friday, April 22, 2016

Saturday April 23rd 2016

3 Rounds For Time w/ a Caveat of sustainable pace each round
550m Row
20 Box Jump Overs (24"/20")
20 KBS (1.5/1)
1 Mile Airbike
+
10-15m Low effort/ low impact aerobic cool down
 

Thursday, April 21, 2016

Friday April 22nd 2016

A. Squat Clean. Above knee Hang Squat Clean; 1.1 x 5; rest 2m (no drop) working sets above 75% of 1rm Squat Clean
B. Back Squat @ 21x1, 5 reps  x 6 sets rest 2-3 min (all sets above 65%RM and up to 75%RM)
C. Incline Bench Press @ 31x1; 8-10 x 4 rest 90s

D. Laying D-bell Tricep Ext @ 30X0, 15 reps x 3 sets rest :60
+

Every other minute perform 60 Double Unders + 5 Heavy T&G Deadlifts x 5 sets
( start times @ 0,2,4,6,8)

Tuesday, April 19, 2016

Wed April 20th 2016

A. Split Jerk;  1 rep x 8 sets, rest 80 (start @ about 75% and get up to about 85%RM)
B1. Wall Facing HSPU, AMRAP(-1) x 5 sets, rest 60
B2. Strict Lean away Pullup @31X1; AMRAP reps x 5 sets  rest 60
C1. Seated Double Arm Dbell Press; 10-15 x 4 sets rest 60
C2. Standing Facepulls; 15 reps x 4  sets rest 60s

Monday, April 18, 2016

Tuesday April 19th 2016

4 Sets @ 85-90-% effort (goal is not to fall off pace)
400m Run
15 Burpee 

400 ROW
15 Toes through rings 
Rest = Work
+
low effort aerobic cool down

Sunday, April 17, 2016

Monday April 18th 2016

A. Squat Snatch . Above knee Hang Snatch; 1.1 complex every other min x 7 sets --last 3 sets should be all heavy and repeatable
B. Front Squat; @21X1; 5 reps x6 sets rest 2-3m (all tough set, but no grinders)
C. Strict CTB Pullups, 4-6 reps every :90 x 6 sets (use band if needed)
+
20 Minutes @low effort
100ft SA Farmer Carry/arm 32kg/24kg

10 cals on assault (15 on airdyne)
50 ft L-arm Overhead Carry(32kg/24kg)
50 ft R-arm Overhead Carry(32kg/24kg)
1 min front bridge hold

Friday, April 15, 2016

Saturday April 16th 2016

5 Minute AMRAP @85%
200m Run
15 KBS @ 32kg/24kg

20 Burpee
--5 min rest
5 Minute AMRAP @85%
250m Row
15 Step down box jump @24/20
20 Situps
15 Wall Ball Slams @20/14
--5 min rest
5 Minute AMRAP @85%
200m Run
15 KBS @32kg/24kg

20 Burpee
--5 min rest
5 Minute AMRAP @85%

250m Row
15 Step down box jumps @24/20
20 Situps
15 Wall Ball Slams @20/14


Thursday, April 14, 2016

Friday April 15th 2016

A. Power Snatch . Above knee Hang Squat Snatch; 1.1 x 5 sets rest 2 min ( all working sets above 65% 1rm squat snatch)
B. Squat Clean & Push Jerk; 1rep every minute x 10 Min @ 75-80%
C. Back Squat; 3 reps x 6 sets (heavier than monday)
D. Dumbell Rdl @ 10X0, 20 unbroken fast reps x 3 sets rest :60 b/t sets (use 30-40% of BW in each hand)

Tuesday, April 12, 2016

Wednesday April 13th 2016

A. Deadlift, work to MODERATE triple deadlift taking 1 set every 2 minutes x 5-6 sets

500m Row For Time
+
30 Minute AMRAP @65-75% (work up a sweat, nothing crazy)
20m Forward Bearcrawl
20m reverse bearcrawl
5 Lunge matrix/leg
1k Row @1 damper
10/10 banded cook chop
400m Jog

Notes:
Cook chop (https://www.youtube.com/watch?v=XeBcREGk0bQ)
lunge matric (1 forward, lateral, and reverse lunge = 1 rep)

Monday, April 11, 2016

Tuesday April 12th 2016

A. Strict Press Cluster; 3.3 x 5 sets rest 10s/2min
B1. Wtd. Supinated Chinup @ 20X0; 4 reps x 4 sets, rest :20
B2. Legless Rope climbs to 15ft, 2 reps x 4 sets rest :20 B3. Chest Supported BB Row; 10 reps x 4 sets; rest 3 min
C1. Strict Toes through rings, 8-10 reps x 4 sets rest :10 
C2. GHD sit ups @ 30X0, 12-15 reps x 4 sets rest :90 b/t sets 

Sunday, April 10, 2016

Monday April 11th 2016

*Final test this week*

A. Squat Snatch, build to max
B. Back Squat @ 20X1, 3 reps @ moderatly challenging effort x 3 sets rest 2-3 min (use 80-85%effort)
+
10 Minute Max cals on Assault Bike or Airdyne
*Note whether AirDyne orAssault Bike is used. 

Saturday, April 9, 2016

Saturday April 9th 2016

Build to 80-85% Mondays, tough single, clean
+
30 Cleans (full squat) for time @70% of mondays tough single

*If you want to go for it and have a minimum 285lb/200lb squat clean then go for 225lb/155lb as that is what we have the most data on*+
20-30 Minute Z1 Airdne, Row, Jog, etc

Thursday, April 7, 2016

Friday April 8th 2016

A. Strict Press, build to a max
B. Weighted Strict Pullup, build to max
+
30 Ring Muscle Ups For Time

Monday, April 4, 2016

Tuesday April 5th 2016

A1. CGBP @ 20X1, 12-10-8-6 rest 90
A2. Incline DB Chest Supported Row @ 30X0, 10-12 x 4 sets rest 90
B1. SA DB OHP, @ 20X1 15x 4 sets rest 60
B2. 2 L-Sit Rope Climbs for quality, rest 60 (rest as needed to include "style points")

C. 30 Strict Toes to Bar Not for Time



Sunday, April 3, 2016

Monday April 4th 2016

*Note: this week will not be a clear reflection on what the next 6 weeks of training is going to be like. This week is a little bit of "see what ya got" week.*

A. BS; build to a tough single
B. Clean; build to a tough single (if you're feeling it go for a max)
+
10 Rounds For Time:
4 Burpees
6 KB swings @ 32kg/24kg
8 Wall Ball @20/14#
*Last best was about 7:30ish*
+
10 min recovery:
5 min row damper 1
5 min Bike

Friday, April 1, 2016

Sat April 2nd 2016

*De-load Training *
A. Btn Split Jerk . Split Jerk, 1.1 every :60 x 10 sets (light to mod/ skill @ 50-60%RM) - non fatiguing
+
30 min EMOM: "Flow-ish"
1st min: Power Clean Cluster, 1.1.1 @ about 60%RM - light-moderate (drop rep from shoulders)
2nd min: L-arm OH KB Walking Lunge, :20 + R-arm OH KB Walking Lunge, :20
3rd min: :50 Row @ 70% effort
4th min: Ring Muscle up, repeatable unbroken sets
5th min: :50 Airbike @ 70% effort
6th min: 6 L-arm Hang KB snatch + 6 R-arm Hang KB snatch