Thursday, April 17, 2014

Friday April 18th, 2014

Fitness: 

A. 16 Minute AMRAP of the following:
12 Goblet Squats - moderate
Run 200 Meters
12 Sit Ups

B. Side Bridges x 45 Seconds Total x 3 sets/each side, rest 1:30 between sides.
You may come down in between the 45 seconds, as long as you complete 45 seconds in total.
C. KB or DB Farmer’s Walk x 100 Meters x 2 sets, rest 1 minute between sets.



Performance: 

A.
Take 15 minutes to build to a heavy Snatch

B.
Take 10-12 minutes to build to a heavy-ish Clean & Jerk – only build in weight if your speed and mechanics stay sound.

C.
Bench Press @ 30X0
1. 5 reps @ 60% of 1-RM
2. 3 reps @ 75%
3. 1 rep @ 85%
4. 3 reps @ 80%
5. 3 reps @ 85%
6. 2 reps @ 90%
7. 7 reps @ 75%
8. 7 reps @ 75%
9. 7 reps @ 75%
10. 7 reps @ 75%
Rest exactly 2 minutes between sets 6-10. Rest less between sets 1-6.

Increase loads by 1-2% from last week if tempo and reps look good. 

Wednesday, April 16, 2014

Thursday April 17th, 2014

Fitness:

A1. DB Split Squats @ 30×1, 6-8 reps each leg x 3 sets, rest 1 minute.   Pay attention to tempo!
A2. Weighted Mix Grip Pull Ups @ 30×1, 3-4 reps x 3 sets, rest 1 minute between sets.
RX: Weighted Pull Ups
Intermediate: Regular Pull Ups, 4-6 reps
Beginner: Negative Pull Ups, 3-4 reps

B. DB Zotman Curls, 6-8 reps x 3 sets, rest 1 minute.

C. 3 Rounds of the following @ 90% effort:
45 Seconds on Airdyne
15 Kettlebell Swings
8 Burpees
Rest 4 Minutes between sets


Performance:
foam roll, mobility, stretch or makeup Wednesday workout.  

Tuesday, April 15, 2014

Wednesday April 16th, 2014

Fitness: 

A. Barbell Strict Press, 8-10 reps x 3 sets, rest 1:30 between sets.

B1. Thruster AMRAP 25 seconds x 4 sets, rest 15 seconds.
Beginners: Dumbbells
Advanced: Barbell @ 75/45, 65/33 lbs
B2. Hand Release Push Ups, 15-18 reps x 4 sets, rest 2 minutes.
Knee Push Ups for those less advanced

C1. DB Tricep Extensions @ 30×1, 8-10 reps x 3 sets, rest 1 minute.
C2. Weighted Plank Holds x 30 seconds x 3 sets, rest 1 minute.


Performance:

A.
Skill of your choice practice.  Pick something, improve it.  10 minutes.

B.
Four sets of:
Power Clean x 1.1.1 @ 80-85% of 1-RM.    Use hook grip. Be strict about only 10s between singles.
(rest 10 seconds between singles)
Rest as needed between sets.

C.
Three sets of:
Clean Pull x 1.1.1.1 @ 105-110% of Clean.
(rest 10 seconds between singles)
Rest as needed between sets.

D.
On the minute, every minute, for 10 minutes, complete AFAP:
Deadlift x 2 reps
Burpees x 3 reps

Loading – Use between 255-315/ 155-205 lbs. Understand who you are as an athlete and select the appropriate weight.

Monday, April 14, 2014

Tuesday April 15th, 2014

Fitness: 

AMRAP 8 Minutes of the following:
Run 200 Meters or Row 250 Meters
8 Box Jumps - step down
4 Toes to Bar or Knees to Chest
+
Rest 4 Minutes
+
AMRAP 8 Minutes of the following:
Airdyne 15/12 Calories
8 Barbell Push Press
16 Walking Lunges
+
Rest 4 Minutes
+
AMRAP 8 Minutes of the following:
Run 200 Meters or Row 250 Meters
8 Wall Balls
12 Sit Ups


Performance:

A. 
Three sets, not for time, of:
Strict HSPU x 4-8 reps
Muscle-Ups x 3-6 reps.   Try to link them.
L-Sit x 20-30 seconds

B.
Four sets of:
B1. Snatch Push Press from back x 4-5 reps
Rest 2 minutes
B2. Weighted Pull-Up x Max Reps
(use 50-60% of your 1-RM weighted pull-up)
Rest 2 minutes


C.
Complete as many rounds and reps as possible in 10 minutes of:
10/6 Strict Pull-Ups
20 Hand Release Push-Ups
30 Double-Unders

Saturday, April 12, 2014

Monday April 14th, 2014

Fitness: 

A1. Front Squat @ 30×1, 8-10 reps x 3 sets, rest 1 minute.    Goblet squat for beginners.
A2. Ring Rows @ 30×1, 6-8 reps x 3 sets, rest 1 minute.

B. DB Bench Press @ 30×1, 6-8 reps x 5 sets, rest 1:30 between sets.   Go as heavy as you can while maintaining control and tempo.

C. For time: 
 15-12-9-6-3 of the following:
Deadlift.    Use a moderate weight.    Beginners use a KB. 
Burpees.    Jump and extend arms overhead. 


Performance: 


A.
Three sets, not for time, of:
Toes to Bar x 10 reps.     work on perfect technique and no wasted motion.
Double-Unders x 30 reps.
Turkish Get-Up x 2-3 reps each arm.  Stable and tight throughout.

B.
Five sets of:
Power Snatch from Mid-Thigh x 3 reps
Focus on speed and making sure to pull into quarter squat.
Rest as needed

C.
Back Squat @ 30X0
Set 1 – 5 reps @ 60% of 1-RM
Set 2 – 3 reps @ 75%
Set 3 – 1 rep @ 85%
Set 4 – 3 reps @ 80%
Set 5 – 3 reps @ 85%
Set 6 – 2 reps @ 90%
Set 7 – 7 reps @ 75%
Set 8 – 7 reps @ 75%
Set 9 – 7 reps @ 75%
Set 10 – 7 reps @ 75%

Rest exactly 2 minutes between sets 6-10. You may rest less between earlier sets . Sets 1-6 are building for the working sets.

Use same loads as last week. If last week’s loads felt too light, you may increase load by 1-2% – not more. Just focus on moving the weight faster.  We have a planned and detailed squat program we are start

Sunday April 13th, 2014

Make up Saturday workout or complete Monday workout.



Monday workout:

Fitness: 

A1. Front Squat @ 30×1, 8-10 reps x 3 sets, rest 1 minute.    Goblet squat for beginners.
A2. Ring Rows @ 30×1, 6-8 reps x 3 sets, rest 1 minute.

B. DB Bench Press @ 30×1, 6-8 reps x 5 sets, rest 1:30 between sets.   Go as heavy as you can while maintaining control and tempo.

C. For time: 
 15-12-9-6-3 of the following:
Deadlift.    Use a moderate weight.    Beginners use a KB. 
Burpees.    Jump and extend arms overhead. 


Performance: 


A.
Three sets, not for time, of:
Toes to Bar x 10 reps.     work on perfect technique and no wasted motion.
Double-Unders x 30 reps.
Turkish Get-Up x 2-3 reps each arm.  Stable and tight throughout.

B.
Six sets of:
Power Snatch from Mid-Thigh x 3 reps
Focus on speed and making sure to pull into quarter squat.
Rest as needed

C.
Back Squat @ 30X0
Set 1 – 5 reps @ 60% of 1-RM
Set 2 – 3 reps @ 75%
Set 3 – 1 rep @ 85%
Set 4 – 3 reps @ 80%
Set 5 – 3 reps @ 85%
Set 6 – 2 reps @ 90%
Set 7 – 7 reps @ 75%
Set 8 – 7 reps @ 75%
Set 9 – 7 reps @ 75%
Set 10 – 7 reps @ 75%

Rest exactly 2 minutes between sets 6-10. You may rest less between earlier sets . Sets 1-6 are building for the working sets.

Use same loads as last week. If last week’s loads felt too light, you may increase load by 1-2% – not more. Just focus on moving the weight faster.  We have a planned and detailed squat program we are start

Friday, April 11, 2014

Saturday April 12th, 2014

Fitness:

Teams of 2 Complete the following:
5 Rounds for time of:
400 Meter run or 500 Meter row or Airdyne 35 Calories
30 Wall Balls
20 Box Jumps

Alternate movements with your partner. P1 runs 400m, P2 complete 30 wall balls, P1 completes box jumps, P2 runs 400m etc., until 5 rounds total have been completed.

Performance:

A.
Three sets, not for time, of:
Double-Unders x 40-50 reps
Pistols x 3-5 reps each leg
L-Sit x 20-30 seconds

B.
Complete as many reps and rounds as possible in 6 minutes of:
275/185 lb. Deadlift x 3 reps.     If this is super heavy for you use, 75% of 1RM.
24/18″ Box Jumps x 6 reps - step down
Pull-Ups x 9 reps

Rest exactly 4 minutes, and then:

C.
Complete as many rounds and reps as possible in 6 minutes of:
10 weighted Sit-Ups  15#/10#
10 Walking Lunges with 55/35 lbs.   Use Kbs or DBs.

Rest exactly 4 minutes, and then:

D.
For time:
Run 1200 Meters.    Row if weather is poor. 

Thursday, April 10, 2014

Friday April 11th, 2014

Fitness:

A. 4 Rounds of the following:
Airdyne 30/25 Calories
DB Push Press 15 reps -moderate
Box Jumps 10 reps
Rest Time= Work Time

If you takes you 4 minutes, then you rest 4 minutes.

B1. Weighted Plank Holds x 40 seconds x 3 sets, rest 1 minute.
B2. Ring Rows @ 30×1, 6-8 reps x 3 sets, rest 1 minute.

Performance:

A.
Take 15 minutes to build to a heavy Snatch

B.
Take 10-12 minutes to build to a heavy-ish Clean & Jerk

For A and B keep the weight light and fast with perfect mechanics, only build in weight when speed and mechanics are sound. We will be doing this every Friday for a a couple months now, so only move up in weight when things are solid. When things are solid you may go for a PR lift. DO NOT try and PR every week for 2 months, because it won't happen and then the only thing you will be learning how to do is fail.

C.
Bench Press @ 30X0
1. 5 reps @ 60% of 1-RM
2. 3 reps @ 75%
3. 1 rep @ 85%
4. 3 reps @ 80%
5. 3 reps @ 85%
6. 2 reps @ 90%
7. 7 reps @ 75%
8. 7 reps @ 75%
9. 7 reps @ 75%
10. 7 reps @ 75%
Rest exactly 2 minutes between sets 6-10.  Sets 1-5 can be much less as you build quickly. 

Wednesday, April 9, 2014

Thursday April 10th, 2014

Fitness:

A1. Reverse DB Lunge @ 11×1, 6/reps each leg x 3 sets, rest 1 minute.  Make these as heavy as you can handle with good form.

A2. Weighted Pronated Pull Ups @ 30×1, 3-4 reps x 3 sets, rest 1 minute between sets.
RX: Weighted Pull Ups
Intermediate: Regular Pull Ups, 4-6 reps
Beginner: Negative Pull Ups, 3-4 reps

B. DB Zotman Curls, 6-8 reps x 3 sets, rest 1 minute.

C. Every 3 minutes row 35s ALL OUT x 6 sets.   Can be done in teams of 2 or 3 to foster healthy competition! 

Performance:
Mobility, foam roll, stretch. Light Z1 work on Airdyne or rower or go for a nice walk or hike. Just nothing too strenuous. 

Tuesday, April 8, 2014

Wednesday April 9th, 2014

Fitness:

A. DB Standing Strict Press @ 30×1, 10-12 reps x 3 sets, rest 2:00 between sets.

B1. High Bar Back Squat 15-18 reps x 4 sets, rest 10 seconds.   Yes this will be hard.  Use a light weight to start. Keep chest tall throughout.
B2. AMRAP DB Push Press, 25 seconds x 4 sets, rest 3 minutes.  Moderate weight.
C1. DB Tate Press@ 30×1, 8-10 reps x 3 sets, rest 1 minute.   START LIGHT
C2. Weighted Side Bridges x 20 seconds x 3 sets, rest 1 minute.
Use chains for this weighted side bridge
Cool down, row or bike for 10 minutes at z1.


Performance:

A.
Three sets, not for time, of:
Double-Unders x 50 reps --- try for unbroken
Muscle-up into
Ring Dips x 10-15 reps

If you do not have a muscle-up but do have 3 strict pull-ups and 3 deep ring dips,  please utilize the following progression and practice it:
http://vimeo.com/84253241

B.
Four sets of:
Power Clean x 2.2.2 @ 70-75% of 1-RM
(rest 10 seconds between doubles)
Rest as needed

USE THE HOOK GRIP

C.
Four sets of:
Clean Pull x 1.1.1.1 @ 105-110% of Clean
(rest 10 seconds between singles)
Rest as needed

USE THE HOOK GRIP

D.
Three rounds for time of:
400 Meter Run
15 Burpees
20 Toes to Bar

sub row if weather is poor.