October 31, 2014

A. 

Build to a heavy Push Jerk + Split Jerk in 20 minutes

B.

Every minute, on the minute, for 8 minutes:

Speed Deadlift x 3 reps (keep them fast and reset the barbell every time on the floor…do not perform these touch and go.)

C.

For Time:

21-15-9

Squat Clean (135lbs/95lbs)

Handstand Push Up

D.

Three sets of:

Single Arm DB Row x 10 reps

rest as needed

Leg Levers x 10 reps

rest as needed

October 30, 2014

Apologies for the late post team. I had a late night last night.

A.

5 rounds of:

15 sec on/ 45 sec off

30 sec on/30 sec off

45 sec on/15 sec off

60 sec on/60 sec off

AirDyne or Rower would be the easiest to use for this piece.

October 29, 2014

A.

Every two minutes for 20 mintues (10 sets):

Halting Clean Deadlift + Clean

Sets 1-3 – 70-75% (of clean)

Sets 3-5 – 75-80%

Sets 7-8 – 85%

Sets 9-10 – 90%

 

B.

  7 sets of:

1 ¼ Front Squat x 1 reps @ 87%

 

C.

2 sets, each for time of:

50 Wall Ball Shots (30lbs/20lbs)

40 Chest to Bar Pull Ups

30 Burpees

20 Toes To Bar

10 Deadlifts (275lbs/185lbs)

-rest 5 minutes

October 28, 2014

A.

3 sets, not for time:

Handstand Walk x 30 ft (or 5 attempts)

Strict Toes to Bar x 8-12 reps

Double Unders x 40-50 reps

B.

Six sets of:

Strict Press x 2 reps @ 83-85%

C.

Every minute, on the minute, for 10 minutes:

Odd- Box Jumps (24"/20") x 10 reps

Even- Push Press (135lbs/95lbs) x 5 reps

D.

3 sets, not for time:

Banded Hamstring Curl x 8-12 reps

4 Count Flutters x 10 reps

(fast forward to 1:10)

"Optional Conditioning"

Two sets of:
Run 2 Miles (3200 Meters) @ 80-85% of your 1600 meter PR pace
Rest 5 minutes

October 27, 2014

A. 

3 sets of:

Drop Snatch x 3 reps

B.

Every minute, on the minute for 20 minutes:

Even- Hang Snatch

Odd- Snatch

*Both at 85%

C.

Back Squat

Set 1 – 3 reps @ 75%

Set 2 – 2 reps @ 85%

Set 3 – 1 reps @ 95%

Set 4 – 10 reps @ 60%

-rest 2-3 minutes b/t sets

D.

Every minute, on the minute, for 6 minutes:

2 Power Snatches (155lbs/100lbs)

3 Burpees

4 Chest to Bar Chin Ups (supinated grip)

October 24, 2014

A.

3 sets of:

Front Squat Jerk x 3 reps

B.

Every 2 minutes, for 16 minutes (8 sets)

Push Jerk + Jerk @ 83% of Split Jerk

C.

Three rounds for time of:

15 Toes to Bar

12 Strict Handstand Push Ups

 9 Deadlifts (315lbs/205lbs)

October 23, 2014

Extra Aerobic Conditioning

A.

30 sec @75%

30 sec easy

x 12

Run/AD/Row/Swim

October 22, 2014

A.

Every 90 seconds for 15 (10 sets):

Halting Clean Deadlift + Clean

Sets 1-3 – 65% (of clean)

Sets 4-6 – 75%

Sets 7-8 – 80%

Sets 9-10 – 85%

 

B.

  5 sets of:

1 ¼ Front Squat x 2 reps @ 85%

 

C.

For Time:

"Karen"

150 Wall Ball Shots (20lbs/14lbs)

 

 then...

 

"Isabel"

30 Sntaches (135lbs/95lbs)

October 21, 2014

A.

3 sets, not for time:

Nose to Wall Handstand Hold x 60 seconds

L-Sit Hold x 45 seconds

Strict Pull Up x 8-10 reps

B.

5 sets of:

Strict Press x 3 reps @80%

- rest 2-3 mintues

C.

Every minute, on the minute, for 12 minutes:

Odd- Box Jumps (30"/24") x 8 reps

Even- KB Push Press (35lbs/26lbs) x 8 reps

D.

3 sets, not for time:

GHD Sit-Up x 15 Reps

GHD Hip Extension x 15 reps

Every Tuesday/Thursday I will be providing additional conditioning work. I've had some ask about it and instead of just giving it to them, I would rather make it available to everyone. 

Tuesday will be a "longer" session and Thursday will be a "sprint style". 

"Optional Conditioning"
I would really prefer that this work is done 3-4 hours from the regular training.

 I obviously understand that most (nearly all) can not perform this earlier in the day or even 3-4 hours separately. You can either make the time to do this if you want or not. Your call.

Two sets of:

Run 2400 Meters @ 85% of your 1600 meter PR pace
Rest 3 minutes

October 20, 2014

A.

3 sets of:

Flat Footed Snatch x 3 reps

B.

Every minute, on the minute, for 10 minutes:

Hang Snatch + Snatch (1+1) @ 80% 

 

C.

Back Squat

Set 1 – 5 reps @ 70%

Set 2 – 3 reps @ 80%

Set 3 – 1 reps @ 90%

Set 4 – 10 reps @ 55%

-rest 2-3 minutes b/t sets

 

D.

As many rounds and reps as possible in 10 minutes of:

 60 Bar Facing Burpess

30 Overhead Squats (120lbs/90lbs)

10 Muscle Ups

October 17, 2014

A.

3 sets of:

Tall Jerk x 3 reps

B.

Every 2 minutes, for 20 minutes (10 sets)

Push Jerk + Jerk @ 80% of Split Jerk

 

C.

For time:

Run 400 Meters

12 Muscle Ups

Run 400 Meters 9 Muscle Ups
Run 400 Meters

6 Muscle Ups

 

*Modified Muscle Up Biathlon. Each time you break, you must take a 200m Run.

October 15, 2014

A.

Every 2 minutes, for 20 minutes (10 sets):

Halting Clean Deadlift + Hang Clean + Clean

Sets 1-3 – 60%

Sets 4-6 – 65%

Sets 7-8 – 75%

Sets 9-10 – 80%

B.

  7 sets of:

1 ¼ Front Squat x 2 reps @ 80%

C.

For Time:

30 Wall Ball Shots (30lbs/20lbs)

5 Rope Climbs (15ft)

20 Wall Ball Shots

3 Rope Climbs

10 Wall Ball Shots

1 Rope Climb

So, everyone seems to ask "what's this movement...?" at some point, even though the movement, which most are asking about is what we like to call hyperlinked. That means guys, you can click on the movement, and it will take you the the video that I added to the post that shows the movement being performed. 

Just a heads up guys.. click the link.

or...

This helps too..

 

October 14, 2014

A.

3 sets, not for time of:

Unbroken Double Unders x 40-50 reps

Handstand Walk x 25-30 ft

Forward Leaning Rest on Rings x 45-60 seconds

B.

6 sets of:

Strict Press x 3 reps @ 75%

C.

Every minute, on the minute, for 14 minutes:

Even minutes - 10 Burpee Box Jump Overs (24"/20")

Odd Minutes - 10 Push Press (115lbs/75lbs)

D.

2-3 rounds of:

Seated DB Press x 8-12 reps

Single Arm DB Row x 8-12 reps

 

Ocotber 13, 2014

A.

3 sets of:

  Muscle Snatch + Tall Snatch (1+1) x 3 reps

B.

Every minute, on the minute, for 12 minutes:

Hang Snatch + Snatch (1+2) @ 65-75%

C.

Back Squat

Set 1 – 3 reps @ 65%

Set 2 – 3 reps @ 75%

Set 3 – 3 reps @ 85%

Set 4 – 10 reps @ 50%

-rest 2-3 minutes b/t sets

 

D.

As Many Rounds and Reps as Possible in, 3 minutes:

6 Chest to Bar Pull Ups

8 Ground to Overhead (95lbs/65lbs)

-rest 1 min

 

Repeat for a total of 3 cycles

October 10, 2014

A.

3 sets of:

Jerk Balance x 3 reps

B.

Every 90 seconds, for 15 minutes (10 sets)

Push Jerk + Jerk @ 75% of Split Jerk

C.

For Time:

Row 1000 Meters

50 Wall Ball Shots (20lbs/14lbs)

rest 5 minutes…

Row 1000 Meters

50 Wall Ball Shots (20lbs/14lbs)

D.

3 sets, not for time:

Bent Over Barbell Row x 8-10 reps

Rest 60 seconds

Chinese Plank x 45-60 seconds

Rest 60 seconds

October 8, 2014

A.

Every 2 minutes, for 20 minutes (10 sets):

Halting Clean Deadlift + Hang Clean + Clean

Sets 1-3 – 55%

Sets 4-6 – 65%

Sets 7-8 – 70%

Sets 9-10 – 75%

B.

5 sets of:

1 ¼ Front Squat x 3 reps @ 75%

C.

For Time:

12-9-6-3

Hang Clean (165lbs/105lbs)

Strict Hand Stand Push Up

October 7, 2014

A.

15 minutes to build to a 1rm Strict Press (max 10 attempts)

B.

4 Sets Of:

Strict Press x 4 @ 70% of 1rm Today

C.

Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps (24″/20″)
10 Chest to Bar Pull-Ups

-rest 2 minutes

Repeat for 3 cycles

October 6, 2014

A.

3 sets of:

Tall Snatch x 3 reps

B.

Every minute, on the minute, for 12 minutes:

Hang Snatch + Snatch @ 65-75%

C.

Back Squat

Set 1 – 5 reps @ 60%

Set 2 – 5 reps @ 70%

Set 3 – 5 reps @ 80%

Set 4 – 10 reps @ 45%

-rest 2-3 minutes b/t sets

D.

As many rounds and reps as possible in 12 minutes

3 Snatches (155lbs/100lbs)

3 Burpees to 6” target

*increase each round by 3 reps

October 3, 2014

A.

20 minutes to build to a heavy:

Push Jerk + Split Jerk (No dropping in between reps)

B.

For Time:

21-15-9

Strict Handstand Push Up

Burpee to Ring (9'/6')