Thursday, August 30, 2012

August 31

1. Deadlift Ladder. Up ten lbs every minute. Guys start at 405, girls 225. Next cycle of 1s will be mostly explosive lifts since this one was all slow lifts.

2. Games Chipper
    10 ohs 155/105
    10 jumps over box(you can land on top) 24/20
    10 axle thrusters 135/95
    10 power clean 205/125
    10 toes to bar
    10 burpee muscle up
    10 toes to bar
    10 power clean
    10 axle thrusters
    10 jumps
    10 ohs
 
3. 15 clapping push ups
    50 double unders
    rest 60 sec x4

4. 200m row rest 60 sec x8

August 30

1. Front sqt ladder. Guys start at 245 and up by ten every minute. Girls start at 135 and up by ten every minute until 205 bar, then up by 5s.

2. 15 wall ball 40/30 scale as needed
    15 ring dips
     rest 90 seconds x3

3. Wearing a weight vest 20/10 lbs. Do a standing vertical leap, reset and repeat for a total of 3 jumps, rest 30 seconds x10. Each jump is all out as high as you can get.

4. 5 rounds
    1 rope climb on 20+ foot rope/ 2 climbs on a 15 foot rope.
    20 yard sled drive. Make it heavy.
   
5. 50m Sprints while dragging a sled. Sled should slow you down but should still be able to move quickly so make sled as heavy as you need depending on the surface your on. Rest 60 sec x10

Tuesday, August 28, 2012

August 29

1. Bench Press Ladder. 1 rep every minute. Can be multiple attempts in a minute. Guys start at 205 up by tens. Girls start at 105 and up by tens till 145 then up by 5s. Go up by 5s from the start if you think your max is under 145.

2. 4 rnds
    25 db thrusters 35s/25s
    25 chest to bar

3. Hold a push up position for 1 minute rest 30 sec, Hold the bottom of push up position for a minute with chest just off the ground rest 30 sec, Hold plank position on elbows for a minute.

Monday, August 27, 2012

August 28

1. Strict Press Ladder. Guys start at 135 and up by 5s. Girls start at 85 and up by 5s.

2. Hang Power Clean 10 reps rest 90 seconds x3 225/155. Scale as needed.

3. 21-15-9
    DL 225/155
    HSPU
    Regional Standards

4. Hop over box then spring over the next for ten boxes. 7 sets. rest as needed.

5. 20 Yard Shuttle Sprints. Set up 2 cones 20 yards apart. Start at one sprint and touch the other then back to the first. Each touch counts as 1. Do 5 touches. Accelerate and change directions as quick as possible. Rest 60 seconds x10

Sunday, August 26, 2012

August 27

1. Back Squat Ladder. Do one rep every minute, you can do multiple attempts in a minute. Guys start at 315 and up by 10s. Girls start at 155 and up by tens until 205 then go up by 5s. If the starting weight is to close to your max than just start with a lighter weight.

2. 10-8-6-4-2 Power snatch 165/110. Rest 90 seconds between sets.

3. 3 Rnds for time
    8 front squat 225/155
    8 muscle ups
    then immediately into 30 burpees jump over a box. 24/20 inch

4. 10 Squat jumps for max height 90 sec rest x5. For a squat jump you go into a squat and explode out of it getting as vertical as you can. As soon as you land you immediately drop into the next squat.

5. 2 rnds for time
    run 400 m
    row 500 m

Saturday, August 25, 2012

Thursday, August 23, 2012

August 24

1. DL 3 sets of 3
    Bench 3 sets of 3

2. 21-15-9
    Walking lunge steps holding dumbells 55/35s
     HSPU on 45 lbs plates

3. Dumbell Grace. 30 Clean to Overhead 70/45 lbs dumbells

4. Prowler push 50 feet rest 90 seconds x8. Very heavy.

Wednesday, August 22, 2012

August 23

1. Front Squat 3 sets of 3

2. Guys 3 sets of 10 Bar MU 90 sec rests. Girls 3 sets of 8 with 90 seconds rests.

3. For time
    70 kb swings 55/35 lbs
    50 C2B
    70 Hand release push ups
    50 Toes to Bar
    70 Goblet squats 70/55 lbs. For the goblet squat hold a kb to your chest/neck area and do squats.

4. 2 minutes of flutter kicks. Try to do one set. Stop the watch if you have to rest and start it when you begin again.

Tuesday, August 21, 2012

August 22

1. Split or push jerk sets of 1 starting light and work up as heavy as you can go while keeping good form.

2. Overhead squat 185/115 lbs 15 reps rest 2 min x3. Bar can be taken from a rack or snatched.

3. 21 dips, 15 dips, 9 dips. The goal is to do each set unbroken with as little rest between sets as you think possible. If you cant do the reps unbroken then the goal is to break it up as few times as possible.

4. For time
    5 rnds
    5 DL 315/205
    30 double unders
    5 Bench press 185/110
    30 double unders

5. Drag a heavy sled going backwards 100 feet, rest 2 minutes x6

6. Hold a plank position on your elbows for 1 minute with weight on your back. As much weight as you think you can handle for a minute straight. 
   

Monday, August 20, 2012

August 21

1. Squat Clean 5 sets of 1. 90-95% of max.

2. Push press 3 sets of 3

3. 10 db clean to overhead 70/45 lbs dbs. Rest 90 seconds x3

4. For time
    9 muscle ups
    9 kb snatch left arm 80/55 lbs
    9 kb snatch right arm
   run 200m
    7 muscle ups
    7 kb snatch left arm
    7 kb snatch right arm
   run 200m
    5 muscle ups
    5 kb snatch left arm
    5 kb snatch right arm
   run 200m
    After last run, rest 10 minutes and then row 1000m

5. Pull a sled behind you for 100 feet. Make the sled as heavy as possible while still able to do the 100 feet without stopping. 6 sets rest as needed. 
   

Sunday, August 19, 2012

August 20

1. Back Squat 3 sets of 3

2. 15 kb swings 100/70 lbs 90 seconds rest x5

3. Line up 5 boxes 30/24 inch. Jump over the first box and spring into a jump over the next box until you have gone over all of them. Rest as needed and go through the boxes 10 times.

4. 3 rnds
    7 sqt cln 205/125
    7 wall climb
     then right into
     3 rnds
     21 wall balls 30/20 lbs
     21 ghd sit ups

5. 100m sprint every 1:30. So you start the clock on the first one and then run again at 1:30, 3:00, etc. Do this for 8 intervals.

6. 30 man makers. I'll demonstrate tomorrow.

Friday, August 17, 2012

Thursday, August 16, 2012

August 17

1. DL 3 sets of 5
    Bench Press 3 sets of 5

2. 5 rnds
    5 thrusters 165/110
    5 jumps over a box 30/24 inch. Feet can touch top of the box
    Rest 5 min
    50 chest to bar

3. 20 burpees as fast as possible rest 90 seconds x3

4. Hold a L pull up position on a bar for 90 seconds. Take as many sets as needed.

Wednesday, August 15, 2012

August 16

1. Front Squat 3 sets of 5

2. 5 Power Cleans on the minute every minute with the axle bar. Weights for guys goes 135 145 155 165 175 185 195 205 215 225 etc. Once you get over 200 lbs go to 3 reps every minute. Girls weights go 95 105 115 125 135 140 145 150 155 160 etc. Once you get to 150 lbs go to 3 reps.

3. 1-2-3-4-5-6-7-8-9-10-11-12
    HSPU ladder
    numbers 1-4 are done on parallettes. One abmat for guys 2 abmats for girls. These can be kipped.
    numbers 5-8 are done on thick 45 lbs plates and can also be kipped.
    numbers 9-12 are regular hspu. Try to do these strict. If you need to kip thats ok.
    The goal is to complete each set unbroken.

4. For time
    10 muscle ups
    row 500m
    8 mu
    row 400m
    6 mu
    row 300m
    4 mu
    row 200m
    2 mu
    row 100m

5. Stair sprints. 8 sets rest as needed. 

Tuesday, August 14, 2012

August 15

1. Squat Snatch. Work up to a weight that is heavy for 1 rep, but is a weight you feel confident in lifting each attempt and do 5 sets of 1.

2. Front Squat 10 reps 225/155. Scale as needed. Rest 90 seconds x4. Weight should feel heavy but should be a weight you can do each set unbroken.

3. Shoulder Press with dumbells sets of 10 and dumbell flys sets of 10. Do one set of shoulder press then one set of flys. Do this 3 times. Rest as needed. Weights are whatever you can handle for the movements. I'll be at the gym to show dumbell flys and you can see them on youtube of course.

4. 6 rounds for time
    Throw an object 100 feet. For the throw hold the object in front of you, swing it through your legs the way you would a kettlebell swing and throw it backwards over your head as far as possible. You can use a keg, db, stone, heavy wall ball, etc. Whatever you use make it heavy enough that its challenging. Probably best to do this on grass.
     2 rope climbs at Cadre. 1 climb at my house. I'll be at the gym around 10 and then going home for this so anyone is welcome over to do the workout.

5. Sprints while dragging a sled behind. 8 sets rest as needed. You want each sprint to be an all out effort about 20 seconds long. Make the sled heavy. I'll be doing these up the backyard hill so welcome to join again :)

6. Hang on the rope with your legs out in an L position, do a pull up on the rope and hold yourself there in that L position for 1 minute. When you drop, stop the clock and start it again when you're ready to go. And if you can hold it for a minute then don't stop the clock and good for you.

Monday, August 13, 2012

August 14

1.  Push Press 3 sets of 5

2. 50 DL for time 225/155. Steel plates if available.

3. 2 rounds
    50 toes to bar
    50 ohs 95/65
    50 double unders

4. 1 minute side plank 30 sec rest 1 min side plank other side 30 sec rest 2 min regular plank 30 sec rest 1 min plank on your back hands under butt holding feet about 6 inches off the ground. If you can't do the planks straight through than stop the watch when you drop and start it again when you're back up.

Sunday, August 12, 2012

August 13

1. Back Squat 3 sets of 5

2. 1 min max reps power snatch, full recovery rest then 1 min max reps sqt snatch 135/95

3. 3 rnds
    run 400
    21 kettlebell swings 55/35
    12 chest to bar

4. 75 push ups for time with hands holding dumbells. Chest to deck

5. Prowler push 50 feet with HEAVY weight. 90 seconds rest x6

Saturday, August 11, 2012

Thursday, August 9, 2012

August 10

1. Bench press 3 sets of 2

2. Box step ups. Holding a bar on your back 95/65 lbs step onto a box 24/20 inch and drive opposite knee up towards your chest, step down and then step up with the opposite foot. Do ten total step ups for one set. Do five sets. Rest as needed.

3. For time
   3 rounds
   10 hang power clean with axle bar 155/105
   10 hspu on thick 45 plates. No abmat between the plates
   then right into 3 rounds
   10 wall balls 40/30 lbs. Attempt to throw to ten foot but if ball only reaches 8 or 9 foot thats ok.
   10 lateral hops. Jump onto the box laterally then jump down on the other side. That makes one rep.

4. 5 rounds for time
    10 ghd sit ups
    10 clapping push ups

5. 100 meter partner band sprints. I'll be at the gym to explain.

Wednesday, August 8, 2012

August 9

1. Front Squat 3 sets of 2

2. Holding 2 kettlebells do max hang squat cleans as possible in 1 minute. Rest 3 minutes x3 70/45 lbs.
    For the kb clean, the bells start between the legs swing upward and caught in rack position while in a sqt        
    then stood up and bells return to starting position.

3. For time
    100 double unders
    80 shoulder to overhead 95/65 lbs
    60 hops 24/20 inch
    40 ring dips
    20 dumbell power cleans 70/45 lbs dumbells. The dumbells must touch the ground on each rep.

4. Drive Prowler 100 feet. Four 45 lbs plates for guys and two 45 lbs plates for girls. Immediately after the
    push sprint to where you began the push and then back to where the prowler sits. Rest 90 seconds. Do
    8 sets.

Tuesday, August 7, 2012

August 8

1. Split Jerk from front rack. Work up to a weight that is 90 to 95% of your max and do 5 sets of 1

2. 4 Front Squat 2 Thrusters 4 Hang Power Cleans with Dumbells 50/35 lbs, do this cycle twice.
    2 minute rest. 3 sets

3. 50 hops for time 30/24 inch. Must show control on top of box before hopping down.

4. 9-7-5
   Hang Squat Snatch 145/100
   Bar Muscle Ups

Monday, August 6, 2012

August 7

1. Push Press 3 sets of 2

2. 5 Hang power snatch, 5 OHS, 5 Hang power snatch, 5 OHS. Attempt to do this cycle without
    dropping the bar. 135/95. 2 minute rest x3

3. 100 du as fast as possible, rest 90 seconds x3

4. 21-15-9 wall ball to ten foot 30/20 lbs and chest to bar then immediately into
    21-15-9 burpees with 6 inch touch and dumbell swings 55/35

5. Row 900m all out effort, full recovery then row 300m all out

Sunday, August 5, 2012

August 6

1. Back Squat 3 sets of 2

2. 20 DL 335/220
    30 sec rest
    20 Bench Press 205/120
    5 min rest
    20 Bench Press 205/120
    20 DL 335/220

3. 1-2-3-4-5-6-7-8-9-10-11-12
    Toes to bar (each set must be unbroken)

4. 15 Muscle ups
    run 200m
    15 front squat 45/35 lbs dumbells
    run 400m
    15 front squat 45/35 lbs dumbells
    run 200m
    15 Muscle ups

5. Prowler Push, drive prowler about 100 feet for 5 to 10 pushes.

Thursday, August 2, 2012

August 3

1. Deadlift 3 sets of 4
    Bench Press 3 sets of 4

2. Max reps Clean to Overhead 155/105 touch and go reps, bar can rest overhead or in front rack.
    Full recovery rest then repeat.

3. 3 rnds
    30 ghd sit ups
    60 double unders

4. 200 air squats for time

5. 100 meter sprint rest 90 sec x5

Wednesday, August 1, 2012

August 2

1. Front Squat 3 sets of 4

2. 10 Power Snatch 185/120 2 min rest x3

3. 30 HSPU on parallettes, put abmat or plates so depth is about 8 inches

4. 20 KB swings 100/70
    5 Muscle ups
    16 swings
    5 MU
    12 swings
    5 MU
    8 swings
    5 MU
    4 swimgs
    5 MU

5. Row 600 all out.