Thursday, April 24, 2014

Friday April 25th, 2014

Fitness:
A. 3 Rounds for time of the following:
500 Meter Row
100 Meter Farmer’s Walk KB or DB.  Use same weight as last week.
14 Walking Lunge Steps(7/each side).

B1. Plank Walk-Outs, 7 reps, rest 10 seconds, 7 reps, rest 10 seconds, 7 reps x 4 sets, rest 30 seconds between sets.
B2. Side Bridges, 20 seconds/each side x 4 sets, rest 1 minute.


Performance

A.
Take 15 minutes to build to a heavy Snatch. Build quick so that you get a few attempts at 90% or more of your 1RM.

B.
Take 10-12 minutes to build to a heavy-ish Clean & Jerk – only buildin weight to the extent your speed and mechanics stay sound. Build quick.

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 @ 80%
8. 7 reps @ 80%
9. 7 reps @ 80%
10. 7 reps @ 80%

Rest exactly 2 minutes between sets 7-10. 

Wednesday, April 23, 2014

Thursday April 24th, 2014

Fitness:

A1. DB Box Step Ups @ 30×1, 6-8 reps each leg x 3 sets, rest 1 minute.

A2. Weighted Pronated Pull Ups @ 30×1, 2-3 reps x 3 sets, rest 1 minute between sets.
RX: Weighted Pull Ups
Intermediate: Regular Pull Ups, 5-7 reps
Beginner: Negative Pull Ups, 3-4 reps

B. DB Powell Raises, 6-8 reps/each x 3 sets, rest 1 minute.

C. 2 Sets of the following @ 90%:
Airdyne 35 /25 cals
Kettlebell Swings 25 reps
Burpees 15 reps
Rest 6-8 minutes between sets

Performance:

Make up Wednesday workout or foam roll, stretch, mobility work. 

Tuesday, April 22, 2014

Wednesday April 23rd, 2014

Fitness:

A. Barbell Strict Press, 6-8 reps x 3 sets, rest 1:30 between sets.  Make these working sets

*You can and should go up in weight slightly from last week. Last week was 8-10 reps

B1. DB Push Press @ Moderate Effort, AMRAP 25 Seconds x 5 sets, rest 10 seconds
B2. Box Jumps Step Down, 10-12 reps x 5 sets, rest 1:30 between sets.

C1. DB External Rotation @ 30×1, 8-10 reps/each x 3 sets, rest 1 minute.
C2. Weighted Plank Holds x 35 seconds x 3 sets, rest 1 minute.


Performance:

A.
Four sets of:
Power Clean x 1.1.1 @ 85-90% of 1-RM Power Clean
*Lower the weight if you need to, but keep it heavy.
(rest 10 seconds between singles)
Rest 3 minutes

B.
Four sets of:
Clean Pull x 1.1.1 @ 110-115% of Clean
(rest 10 seconds between singles)
Rest as needed between sets.

C.
On the minute, every minute, for 8 minutes, complete:
Deadlift x 3 reps
Burpees x 6 reps

*As with last week’s, choose a load that is challenging but doable for the prescribed rep scheme – ideally heavier than last week.

D. Max Calories on Airdyne in 60 seconds. This is one ALL OUT effort. Go hard, deal with the pain and keep driving. Set a PR, get on the board with something you can be proud of. 
*Men use the black bike. 
*women use the gold bike

Monday, April 21, 2014

Tuesday April 22nd, 2014

Fitness:

4 sets: 

A1. Batwings 6-8 reps.   Rest 1 minute
A2. Pull -up negatives 4-6 reps.  Rest 1 minute

+

 Minute AMRAP of the following:
6 Minute AMRAP of Burpees sets of 8 unbroken.  Unbroken means no pause at top or bottom. It does not have to be sprint pace, but just continuous burpees with no pauses
+
Rest 5 Minutes
+
10 Rounds of the following at hard pace:
6 Kettlebell Swings
12/9 calories on Airdyne
Rest 30 seconds between sets


Performance:

A.
Two sets, not for time, of:
Muscle-Ups x 3-6 reps
Toes to Bar x 10-12 reps

B.
6 sets:
Jerk x 1 rep @ 80-95%.   Build as you see fit. Focus on technical proficiency during all reps.
Rest 2 -3 minutes.

C.
Three sets of:
Snatch Push Press x 2 reps
Rest 60 seconds
Weighted Pull-Ups x 2 reps @ 20X0
Rest 60 seconds

D.
Two sets of:
Row 350 Meters
25 Kettlebell Swings (32/24 kg)
20 DB push press- heavy
Rest 3 minutes

Sunday, April 20, 2014

Monday April 21st, 2014

Fitness:

A1. Front Squat @ 20×1, 1-2 reps @ 90% of 1RM x 5 sets, rest 1:30 between sets.

*Use a heavy load if you have never tested 1RM. Make sure form is good as you build in weight. RECORD YOUR PR if you set one!

A2. DB Upright Row @ 30×1, 6-8 reps x 5 sets, rest 1:30 between sets.

B. Close Grip Bench Press @ 30×1, 4-6 reps x 3 sets, rest 1:30 between sets.
*Use push-ups if you don't have more than 10 unbroken perfect push-ups. 

C. Ring Rows  @ 20x1, 6-8 reps x 3 sets, rest 1:30 between sets.  Perfect form and pause for that second at top!

D. 21-18-15-12-9-6-3 of the following:
Row or Airdyne Calories
Front Squat 75#/45#


Performance:

A.
Three sets, not for time, of:
V-Ups x 15-20 reps
(perform as quickly as possible)
Double-Unders x 30 reps

B.
Five sets of:
B1. Power Snatch from Mid-Thigh x 3-4 reps
Rest 20 seconds
B2. Tall Box Jumps x 5 reps @ 04X1
(reset on the ground for 4s each time before next jump)
Rest 2 minutes

C.
Back Squat @ 30X0
*Set 1. x 5 reps @ 60%
*Set 2. x 3 reps @ 75%
*Set 3. x 1 rep @ 85%
*Set 4. x 3 reps @80%
*Set 5. x 3 reps @ 85%
*Set 6. x 2 reps @ 90%
*Set 7. x 5 reps @ 80-82%
*Set 8. x 5 reps @ 80-82%
*Set 9. x 5 reps @ 80-82%
*Set 10. x 5 reps @80-82%

Rest exactly 2 minutes between sets 7-10. Rest less between sets 1-6.

Saturday, April 19, 2014

Sunday April 20th, 2014

There is no evening class tonight. There will be open gym at 10 a.m.


Make up Saturday workout or complete Monday workout.


Monday workout:


Fitness:

A1. Front Squat @ 20×1, 1-2 reps @ 90% of 1RM x 5 sets, rest 1:30 between sets.

*Use a heavy load if you have never tested 1RM. Make sure form is good as you build in weight. RECORD YOUR PR if you set one!

A2. DB Upright Row @ 30×1, 6-8 reps x 5 sets, rest 1:30 between sets.

B. Close Grip Bench Press @ 30×1, 4-6 reps x 3 sets, rest 1:30 between sets.
*Use push-ups if you don't have more than 10 unbroken perfect push-ups. 

C. Ring Rows  @ 20x1, 6-8 reps x 3 sets, rest 1:30 between sets.  Perfect form and pause for that second at top!

D. 21-18-15-12-9-6-3 of the following:
Row or Airdyne Calories
Front Squat 75#/45#


Performance:

A.
Three sets, not for time, of:
V-Ups x 15-20 reps
(perform as quickly as possible)
Double-Unders x 30 reps

B.
Five sets of:
B1. Power Snatch from Mid-Thigh x 3-4 reps
Rest 20 seconds
B2. Tall Box Jumps x 5 reps @ 04X1
(reset on the ground for 4s each time before next jump)
Rest 2 minutes

C.
Back Squat @ 30X0
*Set 1. x 5 reps @ 60%
*Set 2. x 3 reps @ 75%
*Set 3. x 1 rep @ 85%
*Set 4. x 3 reps @80%
*Set 5. x 3 reps @ 85%
*Set 6. x 2 reps @ 90%
*Set 7. x 5 reps @ 80-82%
*Set 8. x 5 reps @ 80-82%
*Set 9. x 5 reps @ 80-82%
*Set 10. x 5 reps @80-82%

Rest exactly 2 minutes between sets 7-10. Rest less between sets 1-6.

Friday, April 18, 2014

Saturday April 19th, 2014

Fitness:

Teams of Two Complete the following:
4 Rounds of the following:
500 Meters of Rowing
25 Goblet Squats
One partner works for 1 full round, then the other partner works for a full round.
+
After the 4 rounds, partners move onto:
+
4 Rounds of the following:
Row 400 Meters
25 Kettlebell Swings
One partner works for 1 full round, then the other partner works for a full round.
+
+
After the 4 rounds
+
Complete 80 Burpees as a team.
One working one resting. Break up however you would like.


Performance:

A.
Three sets for times of:
10 Alternating Pistols (5 each)
5/2 Muscle-ups
50 Double-Unders
Rest 2 minutes

Note: If you do not have MU, get your progression work in and DO NOT do this for time.

B.
3 rounds for time:
Run 400m
10 Thrusters 135#/ 85#.   
12/ 8 CTB

or you may perform FRAN. 




C.
Three sets of:
C1. Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
C2. Weighted sit-ups x 15 reps.
Rest as needed

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.