November 1, 2013

A.
Three sets, not for time, of:
Rope Climb x 2-3 ascents
Bar Muscle Ups x 6-8 reps
Nose-to-Wall Handstand Hold x 60-90 seconds

B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders

Rest exactly 4 minutes, and then . . .

C.
Complete as many rounds and reps as possible in 6 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders

Rest exactly 4 minutes, and then . . .

D.
Complete as many rounds and reps as possible in 8 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders

October 30, 2013

A.

Every 2 minutes, for 10 minutes (5 sets):

Clean x 2 reps

*Both reps must be completed in less than 30 seconds

B.

Five rounds for time of:
10 Deadlifts (275/185 lb.)
20 Burpees
Run 400 Meters

*25 minute time cap

 

"The greatest battle is not physical but psychological. The demons telling us to give up when we push ourselves to the limit can never be silenced for good. They must always be answered by the quiet the steady dignity that simply refuses to give in.

Courage. We all suffer. Keep going."

- Graeme Fife

October 29, 2013

A.

Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
* Sets 5-8 – Find new 1-RM Squat
Rest 3 minutes between sets.

B.

Eight minutes to find a one rep max weighted pull-up

C.

Five sets of:

30 seconds of Handstand Push-Ups

rest 30 seconds

30 seconds of Ring Dips

rest 30 seconds

30 seconds of Alternating Pistol Squats

rest 30 seconds

D.

2x750m Row

-rest 2 minutes

October 28, 2013

A.

Five Sets of:

Muscle Snatch x 1 Rep

Rest As Needed

Build over the course of the five sets

B.

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

Power Snatch x 1 rep

C.

Complete as many rounds and reps as possible in 4 minutes of:

2 Squat Snatches (135/95)

4 Muscle Ups

October 25, 2013

A.

Front Squat
*Set 1. x 3 reps @ 80-85%
*Set 2. x 2 reps @ 85-90%
*Set 3. x 1 rep @ 90-95%
*Set 4. x 3 reps @ 85-90%
*Set 5. x 2 reps @ 90-95%
*Set 6. x 1 rep @ 95-102%
*Set 7. x 6 reps @ 80-85%
Rest 2 minutes between sets

B.

As many rounds and reps in 12 minutes:

In a team of 4

Stone to Shoulder x 1 rep (115/65)

Stone Carry x 50 ft.

Rope Climbs x 2 reps/1 rep

Stone Carry x 50 ft.

C.

15 minutes to complete:

1k Row

800m Run

50 GHD Sit-ups

*Must start and end with one of the aerobic movements.

October 23, 2013

A.

3 sets of:

Jerk Balance x 3 reps

-rest 2 minutes

B.

20 minutes to work up to a Heavy Jerk

C.

3 sets for time:
300m row

10 G2OH (115/75)

*compare results to 6/11

October 22, 2013

A.

3 sets not for time:

Muscle Ups x 5-8 reps

Double Unders x 40-50 reps

L-Sit x :30-:45

B.

Every 30 seconds for 8 minutes:

Clean x 2 reps

-rest 2 minutes

C.

As Many Rounds and Reps as possible in 10 minutes:

Handstand Push-Ups x 10 reps

Pull-Ups x 10 reps

Alternating Pistols x 10 reps

D.

Accessory Work:

 3-5 sets of:

GHRs x 10-12 reps

Pendlay Row x 10 reps

Back Extension x 10 reps

October 21, 2013

A.

Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Sets 4-8 – 2 reps @ 90-95%
Rest 3 minutes between sets.

B.

Five sets of:
On the 2 Minutes, in 15 seconds or less, perform:
Touch and Go Power Snatch x 3 reps
(all five working sets should be within 5-10% of the load selected – work as heavy as possible within the time frame)

*5 burpee penalty for any set that is not completed in under 15 seconds, before the next set begins.

C.

Three sets of:
3-Position Halting Snatch Deadlift
Rest as needed

For this exercise, you will employ a 1-2 second pause at three separate points: (1) 2″ off the floor; (2) the knees; and (3) mid-thigh. The purpose is to pause and hold your IDEAL position at each of these points, so don’t let your ego and the load get the best of you. Keep your lats tight and pay attention to the distribution of weight through your foot at each point to ensure you’re performing this correctly.

D.

2 x 800m Run

-2:1 work/rest ratio. First split 70-75% and the second split be 80-85%. Negative split on the return 400. Wear a watch!

October 18, 2013

A.

3 sets of:

Front Squat x 4-5 reps @ 4111

-Rest 3 min.

B.

For time:
8/6 Muscle-Ups
12 Power Cleans (155/115 lb.)
16 Front Squats (155/115 lb.)
20 Alternating Dumbell Snatches (55/35 lb.)
16 Overhead Squats (135/95 lb.)
12 Power Snatches (135/95 lb.)
8/6 Muscle-Ups

October 17, 2013

Rest Day

Go out and do something outside team! Weather permitting obviously. If you can't get a chance to get outside, come to the gym for some light rowing and mobility work!

My recent back tweak inspired me to write a little bit more about "warming-up". If not done properly we put ourselves more at risk for acquiring an injury. Being injured means time off. Which means we can not train at full intensity. Make sure we are allowing ourselves 5 or so minutes, prior to when we start up, to warm-up. Now that the weather is changing, and it's getting colder, it will take a little bit of time for your bodies to get going. Just speaking from experience team. Lets do our best to avoid any injuries that could have been avoided by a simple warm up.

Greg Everett wrote a really great article on warming up. This can also go for any clients you may work with as well. 

Catalyst Athletics Article

October 16, 2013

A.

Five sets of:

Strict Press x 3 reps

-rest 90 seconds

Push Press x 2 reps

-rest 90 seconds

Jerk x 1 rep

-rest 90 seconds

B.

AMRAP 12 min:

2 rope climbs

4 Deficit HSPUs (6”/4”)

6 Kettlebell Swings (70/53)

C.

GHD Sit-ups x 15-20 reps

GHRs x 8-10 reps

October 15, 2013

A.

3 sets not for time:

Bar Muscle Ups x 6-8 reps

Shoulder Touches x 8-10 reps

Strict Toes to Bar(as strict as possible) x 10-12 reps

B.

8 sets of:

Hang Clean from below the knee x 1.1.1

*rest 10 seconds between reps

On the ascent perform a pause right below knee and then finish the clean.

C.

Three rounds for time of:
165/105 lb Power Clean x 5 reps
165/105 lb Alternating Reverse Lunges x 10 reps
Double-Unders x 50 reps

October 14, 2013

A.

Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.

B.

Every minute on the minute for 15 minutes:

Snatch from below the knee x 1 rep

(Perform from at least 2″ below the knee cap, plates hovering slightly off the floor, pause, then snatch.)

*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%

C.

Three sets of:
Halting Snatch Deadlift + Snatch Pull
Rest 2 minutes

Perform one halting snatch deadlift, return the weight to the floor, and then perform a snatch pull. On the halting snatch deadlift, focus on weight distribution through the mid-foot (not fore foot), engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points.

D.
4 x 250m row @ 92-95%
-rest 60 seconds

October 11, 2013

A. 

15 minutes build to a heavy snatch 

B.
15 minutes build to a heavy clean and jerk

C.
3 rounds for time
800 m run 

25 pullups

October 9, 2013

A. 

8 minutes to build to a heavy Front Squat

B.
2k Row
50 KB Swings (53/35)
40 Alternating Dumbbell Snatches (55/35)
30 Toes to Bar
20 Shoulder to OH (165/ 105) 

*Time Cap - 22 minutes*

October 8, 2013

A.
3 sets not for time:
Muscle Ups x 3-8 reps
Headstand to pushup x 5 reps
Alternating Pistol Squats x 12-16 reps

B.
Every 90 seconds for 18 minutes (12 sets)
Halting Clean Deadlift + Power Clean + Hi-Hang Clean
-Build load over the course of the 12 sets

C.
6 sets for max reps
1 minute of DB Push Press (45/25)
1 minute of Double Unders
1 minute of Burpee Box Jump overs
- 1 minute of rest

October 7, 2013

A. 

 Back Squat 

*Set 1 – 5 reps 

*Set 2 – 3 reps 

*Set 3 – 1 rep
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 rep 
Rest 2-3 minutes between sets.

*Choose the loads based on feel, but these should be heavy (or at least a little heavier than last week)

B.
3 sets of:
Tall Snatch x 3 reps
-rest as needed

Tall Snatch - Catalyst Athletics Exercise Video 

C.
5 sets of:
Snatch Segment Pull (Pause at knee. Then Mid Thigh) + Power Snatch
-rest 2-3 min

D.
3 sets of:
GHD Hip Extension x 12-15 reps
Weighted OH sit-up x 8-10 reps

October 4, 2013

A.
2 sets not for time of:
50 ft Handstand Walk
L-Sit x 30-45 seconds
15 ft Rope Climb x 2-3 reps

B.
Co-ed teams of 2 complete for time:
50 Burpees over partner
25 Deadlifts (275/185)
50 Toes-to-Bar
25 Ground to Shoulder (185/115)
50 Chest-to-Bar Pull-ups
25 Thrusters (135/95)
50 Calorie Row

October 2, 2013

With a continuously running 40-minute clock,

A.
Run 1.5 miles

At 15:00 move to Part B

B.
3 rounds for time of:
25 Wall Balls (20/14)
25 Pull-ups

At 25:00 move to Part C

C.
10 minutes to establish 3RM Shoulder to Overhead anyhow
Barbell may be taken from a rack.

At 35:00 move to Part D

D.

AMR in 5 minutes of:
150 Double-Under buy in then max reps of:
Handstand Push-ups