Wednesday, September 19th
Barbell Gymnastics:
1. vertical snatch off high boxes (at hip)
-->5x2, heavy but perfect (not maximal), rest 60sec
-->135, 155, 170, 185, 200
2. vertical clean off high boxes (at hip)
-->5x2, heavy but perfect (not maximal), rest 60sec
-->205, 235, 255, 275, 300
Strength/Conditioning:
1a. ME strict HSPU + ME kipping HSPU, rest 30sec
-->x3: 13/2, 14/3, 5/6
1b. UB kb (used db) snatches (each arm), heaviest possible, rest 30sec
-->3x25: 50#, 60#, 65#
1c. snatch grip behind the neck press, heavy, rest 30sec
-->3x3: 135, 155, 160
1d. reverse hypers, medium/heavy, rest 30sec
-->3x15: 20#, 20#, 25#
Tuesday, September 18th
Barbell Gymnastics:
1. 3-position clean (floor, hang, hi-hang) + 1 jerk
-->7x1, heaviest possible, rest 60sec
-->185, 205, 225, 240, 255, 265 (f hi-hang), 265
2a. hang clean pull (aka clean shrug)
-->5x3, heavy, rest 60sec
-->275, 295, 300x3
2b. push press
-->5x3, heaviest possible, rest 60sec
-->185, 205, 220, 230, 240
Strength:
-->high bar back squat (1RM=450#)
-->rest 2min
-->2x8 @ 65%: 295#, 2x5 @ 70%: 315#, 1x5 @ 75%: 340#
Conditioning:
-->5-4-3-2-1 (6:29)
1. clean and jerk (185#)
2. muscle ups
Thursday, September 20, 2012
Tuesday, September 18, 2012
Enjoy the Journey
Monday, September 17th
Barbell Gymnastics:
1. 3-position snatch (floor, hang, hi-hang) 7x1
-->heaviest possible, rest 60sec
-->135, 155, 170, 185, 195, 205, 220
2a. halting snatch deadlift 5x3
-->heavy, rest 60sec
-->275, 275, 300x3
2b. snatch balance 5x3
-->heavy, rest 60sec
-->185, 205x4
Skill Work:
-->10min to work on free standing handstand shoulder touches
Conditioning:
3RFT: 9:56
1. 14 burpee over the box jumps (30")
2. 21 pull ups
3. 50' handstand walk
Barbell Gymnastics:
1. 3-position snatch (floor, hang, hi-hang) 7x1
-->heaviest possible, rest 60sec
-->135, 155, 170, 185, 195, 205, 220
2a. halting snatch deadlift 5x3
-->heavy, rest 60sec
-->275, 275, 300x3
2b. snatch balance 5x3
-->heavy, rest 60sec
-->185, 205x4
Skill Work:
-->10min to work on free standing handstand shoulder touches
Conditioning:
3RFT: 9:56
1. 14 burpee over the box jumps (30")
2. 21 pull ups
3. 50' handstand walk
Wednesday, August 29, 2012
#teambrid402
Tuesday, August 28th:
--->barbell gymnastics:
1. vertical snatch off high boxes (at hip)
--heavy, but perfect (not maximal), rest 60sec
--7x2: 145, 160, 170, 180, 185, 195, 200
--->strength:
1. back squats (@ 100% 3RM: 390#)
--3x2, 2x1, rest 2min
2. front squats (@ 75% 1RM: 275#)
--3x5 (3sec pause on the 1st and 5th reps)
--rest 90sec
--->conditioning
--every 90sec for 15min (10 total rounds)
1. 30 double unders
2. 10 pull ups
3. 3 ground to overhead (205#)
**use any weight you want for gr to oh
**may take weight off, may not add weight
--7 rounds within round time limit
--10 rounds completed in 16:53
--->barbell gymnastics:
1. vertical snatch off high boxes (at hip)
--heavy, but perfect (not maximal), rest 60sec
--7x2: 145, 160, 170, 180, 185, 195, 200
--->strength:
1. back squats (@ 100% 3RM: 390#)
--3x2, 2x1, rest 2min
2. front squats (@ 75% 1RM: 275#)
--3x5 (3sec pause on the 1st and 5th reps)
--rest 90sec
--->conditioning
--every 90sec for 15min (10 total rounds)
1. 30 double unders
2. 10 pull ups
3. 3 ground to overhead (205#)
**use any weight you want for gr to oh
**may take weight off, may not add weight
--7 rounds within round time limit
--10 rounds completed in 16:53
Tuesday, August 28, 2012
Heavy Volume
Monday, August 27th:
--->barbell gymnastics
1. 1 snatch (from floor) + 1 hang snatch (just above knees)
--EMOtM for 7min @ 85% (215#)
--------------------------Rest 2 minutes----------------------------
2. snatch (heavy singles), rest 2min
--no more than 3 misses allowed (no misses)
--1x1 @ 90% (230#), 1x1 @ 95% (240#), 1x1 @ 90% (230#)
3. 1 clean (from floor) + 1 hang clean (just above knees) + 1 jerk
--EMOtM for 7min @ 80% (245#)
--------------------------Rest 2 minutes----------------------------
4. clean and jerk (heavy singles), rest 2min
--no more than 3 misses allowed (no misses)
--3x1 @ 90% (275#)
--->strength
1a. weighted strict pull ups (heaviest possible, rest 60sec)
--use weight that allows for at least 3-4 unbroken
--3x8: 10#, 20#, 30#
1b. shoulder press (heaviest possible, rest 60sec)
--3x8: 135#, 155#, 170#
--->conditioning
--Run 20 minutes
--hard effort, record distance
--4425m
Sunday, August 26th:
---------REST DAY----------
Saturday, August 25th:
--->Sioux Falls Partner (1 guy, 1 girl) Throwdown
event #1: 1RM "bear complex" (T1st)
--245#, 275#, 290#, 305# (c&j PR), 315# (missed jerk x 2)
event #2: front squat-t2b ladder (2nd)
--15-12-9-6-3-3-6-9-12-15
--front squat weights: 95#, 115#, 155#, 185#, 205#
--10min amrap
--partner hit 1 t2b on 2nd round of 9
event #3: row, double unders, hspu (2nd)
--10min amrap: 1500m row, 150 double unders, 30 hspu
--my total work: 1548m row, 113 double unders, 24 hspu
--548m row on 2nd round
event #4: runs, sled pull
--200-400-800 (alternate partners at each distance)
--125m sled pull (as a team) to finish (~225#)
--winner take all (3rd)
Friday, August 24th:
--->strength:
1. RDL (replacement for banded deadlifts)
--7x3, rest 60sec
--225, 255, 275 x 5
2. bench press (7x3), rest 60sec
--70% of 1RM (220#)
--->conditioning:
7 rounds, for working time (rest 1:1)
1. 100m shuttle run (10m sections)
2. 20 hand release push ups
3. 10 hang squat clean to thrusters (115#)
--1:55, 1:55, 2:06, 2:10, 2:06, 2:19, 1:50
--->midline (skipped due to leaving for Sioux Falls)
1a. weighted strict gh raise (3x10)
1b. ME l-sit hold (x3 sets)
--->barbell gymnastics
1. 1 snatch (from floor) + 1 hang snatch (just above knees)
--EMOtM for 7min @ 85% (215#)
--------------------------Rest 2 minutes----------------------------
2. snatch (heavy singles), rest 2min
--no more than 3 misses allowed (no misses)
--1x1 @ 90% (230#), 1x1 @ 95% (240#), 1x1 @ 90% (230#)
3. 1 clean (from floor) + 1 hang clean (just above knees) + 1 jerk
--EMOtM for 7min @ 80% (245#)
--------------------------Rest 2 minutes----------------------------
4. clean and jerk (heavy singles), rest 2min
--no more than 3 misses allowed (no misses)
--3x1 @ 90% (275#)
--->strength
1a. weighted strict pull ups (heaviest possible, rest 60sec)
--use weight that allows for at least 3-4 unbroken
--3x8: 10#, 20#, 30#
1b. shoulder press (heaviest possible, rest 60sec)
--3x8: 135#, 155#, 170#
--->conditioning
--Run 20 minutes
--hard effort, record distance
--4425m
Sunday, August 26th:
---------REST DAY----------
Saturday, August 25th:
--->Sioux Falls Partner (1 guy, 1 girl) Throwdown
event #1: 1RM "bear complex" (T1st)
--245#, 275#, 290#, 305# (c&j PR), 315# (missed jerk x 2)
event #2: front squat-t2b ladder (2nd)
--15-12-9-6-3-3-6-9-12-15
--front squat weights: 95#, 115#, 155#, 185#, 205#
--10min amrap
--partner hit 1 t2b on 2nd round of 9
event #3: row, double unders, hspu (2nd)
--10min amrap: 1500m row, 150 double unders, 30 hspu
--my total work: 1548m row, 113 double unders, 24 hspu
--548m row on 2nd round
event #4: runs, sled pull
--200-400-800 (alternate partners at each distance)
--125m sled pull (as a team) to finish (~225#)
--winner take all (3rd)
Friday, August 24th:
--->strength:
1. RDL (replacement for banded deadlifts)
--7x3, rest 60sec
--225, 255, 275 x 5
2. bench press (7x3), rest 60sec
--70% of 1RM (220#)
--->conditioning:
7 rounds, for working time (rest 1:1)
1. 100m shuttle run (10m sections)
2. 20 hand release push ups
3. 10 hang squat clean to thrusters (115#)
--1:55, 1:55, 2:06, 2:10, 2:06, 2:19, 1:50
--->midline (skipped due to leaving for Sioux Falls)
1a. weighted strict gh raise (3x10)
1b. ME l-sit hold (x3 sets)
Thursday, August 23, 2012
Its Been a While
Quick Recap of the week so far:
Thursday, August 23rd:
---> REST DAY
Wednesday, August 22nd:
---> barbell gymnastics
1. 1 hang power snatch + 1 power snatch (7x1)
--heaviest possible, touch and go reps
--155, 165, 175, 185, 195, 205, 210
2. 2 power cleans + 1 push jerk (7x1)
--heaviest possible, touch and go reps
--205, 215, 225, 235, 245, 250, 255
---> strength
1a. ME muscle ups (3 sets), rest 45sec
--6, 5, 5
1b. ME double arm db (55#) snatch (3 sets), rest 45sec
--12, 10, 13
1c. reverse hypers (3x10), rest 45sec
--20#, 20#, 20# (med ball)
1d. snatch grip behind the neck press (3x5), rest 45sec
--heavier than last week
--135, 145, 150
Tuesday, August 21st:
--->barbell gymnastics
1. snatch off high boxes (just above knee)
--5x1, heavy but perfect (not maximal), rest 60sec
--185, 195, 205, 215, 225
2. clean off high boxes (just above knee)
--5x1, heavy but perfect (not maximal), rest 60sec
--255, 275, 295, 305, 315
--->strength
1. back squats (5x1 100% 3RM), rest 2min
--390#
2. front squats (3x5), heaviest possible, rest 90sec
--285, 305, 325
--->conditioning
--3 rounds, for time (10:11)
1. 10 2-box lateral box jumps (20")
2. 15 handstand push ups (regional standard)
3. row 250m
Monday, August 20th:
--->barbell gymnastics
1. snatch
--2 reps EMOtM for 7min @ 85% 1RM (215#)
--rest 2min
--1 rep @ 95% (240#): achieved on 1st attempt
2. clean and jerk
--2 reps EMOtM for 7min @ 82% (240#)
--rest 2min
--1 rep @ 92% (270#): achieved on 1st attempt
--->accessories
1a. 1 snatch grip behind the neck push press + 1 heaving
snatch balance + 1 OHS (3x3)
--heaviest possible, rest 60sec
--155, 155, 165
1b. flat-footed clean hi-pulls (3x3)
--heavy, rest 60sec, straps suggested
--165, 175, 185
--->conditioning
--12min amrap (5 rounds + 50 double unders)
1. 50 double unders
2. 7 burpees
--add 7 burpees every round
Thursday, August 23rd:
---> REST DAY
Wednesday, August 22nd:
---> barbell gymnastics
1. 1 hang power snatch + 1 power snatch (7x1)
--heaviest possible, touch and go reps
--155, 165, 175, 185, 195, 205, 210
2. 2 power cleans + 1 push jerk (7x1)
--heaviest possible, touch and go reps
--205, 215, 225, 235, 245, 250, 255
---> strength
1a. ME muscle ups (3 sets), rest 45sec
--6, 5, 5
1b. ME double arm db (55#) snatch (3 sets), rest 45sec
--12, 10, 13
1c. reverse hypers (3x10), rest 45sec
--20#, 20#, 20# (med ball)
1d. snatch grip behind the neck press (3x5), rest 45sec
--heavier than last week
--135, 145, 150
Tuesday, August 21st:
--->barbell gymnastics
1. snatch off high boxes (just above knee)
--5x1, heavy but perfect (not maximal), rest 60sec
--185, 195, 205, 215, 225
2. clean off high boxes (just above knee)
--5x1, heavy but perfect (not maximal), rest 60sec
--255, 275, 295, 305, 315
--->strength
1. back squats (5x1 100% 3RM), rest 2min
--390#
2. front squats (3x5), heaviest possible, rest 90sec
--285, 305, 325
--->conditioning
--3 rounds, for time (10:11)
1. 10 2-box lateral box jumps (20")
2. 15 handstand push ups (regional standard)
3. row 250m
Monday, August 20th:
--->barbell gymnastics
1. snatch
--2 reps EMOtM for 7min @ 85% 1RM (215#)
--rest 2min
--1 rep @ 95% (240#): achieved on 1st attempt
2. clean and jerk
--2 reps EMOtM for 7min @ 82% (240#)
--rest 2min
--1 rep @ 92% (270#): achieved on 1st attempt
--->accessories
1a. 1 snatch grip behind the neck push press + 1 heaving
snatch balance + 1 OHS (3x3)
--heaviest possible, rest 60sec
--155, 155, 165
1b. flat-footed clean hi-pulls (3x3)
--heavy, rest 60sec, straps suggested
--165, 175, 185
--->conditioning
--12min amrap (5 rounds + 50 double unders)
1. 50 double unders
2. 7 burpees
--add 7 burpees every round
Monday, June 25, 2012
CF Games Tickets purchased!
***Let's take a look back @ the past week of workouts***
--->moderate 1000m row (3:58) warm up
--->muscle up progression
--->strength
1. bench press (5x2)
--225#, 245#, 265#, 285#, 300#
2. strict press (find 5RM)
--135#, 155#, 170#, 175#
3. strict press (3x5 @ 90% 5RM)
--155# x 3sets
--->conditioning
--15 x :20 sprint, :40 rest
--distance: 5 laps around gym building
--->5min airdyne warm up
--->conjugate (week 1, day 3)
1. bench press (4x10)
***skip due to tight shoulders***
2. d.b. incline bench press (4x10)
--55#, 65#, 70#, 75#
3. bent over fly (2x10, 2x15)
--25#, 35#, 30#, 30#
4. uneven push ups (4 x failure) **on 4# med ball**
--23 (l arm on ball), 17 (r arm), 20 (l), 15 (r)
--->hatch (week 1, day 2)
1. back squat (1RM: 415#)
a. 1x10 @ 60%: 250#
b. 1x8 @ 65%: 270#
c. 1x8 @ 70%: 290#
d. 1x8 @ 75%: 315#
2. front squat (1RM: 345#)
a. 1x5 @ 60%: 210#
b. 1x5 @ 65%: 225#
c. 2x5 @ 70%: 245#
--->5min airdyne cool down
----------3 hour break----------
Workout #2
--->2000m row warm up
--->"strongman" conditioning
3RFT
1. stone carry (116#, 142#, 173#)
2. 50' kb walk (1.5 pood)
3. 10 sand bag clean and jerk (115#)
Time: 10:57
--->muscle up work/progression
--->conditioning
1. 8min amrap
a. 3 muscle ups
b. 7 kb swings (2.5 pood)
c. 10 alternating pistols
--5R + 11reps
2. 7min amrap
a. 5 snatches (155#)
b. 10 bar-facing burpees
--4R + 8reps
3. 6min amrap
a. 8 ball slams (50#)
b. 6 box jumps (34")
c. 4 hspu
--5R + 10reps
4. 5min amrap
--205# ladder
a. push press
b. back squat
--5R + 2reps
--->5min airdyne (:20 hard, :20 easy)
--->conjugate (week 2, day 1)
1. seated military press (2x10, 2x8)
--115#, 125#, 130#, 130#
2. front d.b. raise (2x10, 2x8)
--30#, 30#, 35#, 35#
3. lateral cable raise (2x12, 2x15)
--15#, 20#, 15#, 15#
4. neutral machine press (2x12, 2x15)
--125#, 125#, 130#, 130#
--->hatch (week 2, day 1)
1. back squat
a. 1x10 @ 60%: 250#
b. 1x8 @ 65%: 270#
c. 1x6 @ 70%: 290#
d. 1x6 @ 75%: 315#
e. 1x6 @ 80%: 335#
2. front squat
a. 1x5 @ 60%: 210#
b. 1x5 @ 70%: 245#
c. 2x5 @ 75%: 260#
--->running conditioning
--football field sprint ladder
--10yd line + back.......goal line + back
--rest is partner's (Karrie) turn
Wednesday, June 20th
--->moderate 1000m row (3:58) warm up--->muscle up progression
--->strength
1. bench press (5x2)
--225#, 245#, 265#, 285#, 300#
2. strict press (find 5RM)
--135#, 155#, 170#, 175#
3. strict press (3x5 @ 90% 5RM)
--155# x 3sets
--->conditioning
--15 x :20 sprint, :40 rest
--distance: 5 laps around gym building
Thursday, June 21st
REST DAYFriday, June 22nd
Workout #1--->5min airdyne warm up
--->conjugate (week 1, day 3)
1. bench press (4x10)
***skip due to tight shoulders***
2. d.b. incline bench press (4x10)
--55#, 65#, 70#, 75#
3. bent over fly (2x10, 2x15)
--25#, 35#, 30#, 30#
4. uneven push ups (4 x failure) **on 4# med ball**
--23 (l arm on ball), 17 (r arm), 20 (l), 15 (r)
--->hatch (week 1, day 2)
1. back squat (1RM: 415#)
a. 1x10 @ 60%: 250#
b. 1x8 @ 65%: 270#
c. 1x8 @ 70%: 290#
d. 1x8 @ 75%: 315#
2. front squat (1RM: 345#)
a. 1x5 @ 60%: 210#
b. 1x5 @ 65%: 225#
c. 2x5 @ 70%: 245#
--->5min airdyne cool down
----------3 hour break----------
Workout #2
--->2000m row warm up
--->"strongman" conditioning
3RFT
1. stone carry (116#, 142#, 173#)
2. 50' kb walk (1.5 pood)
3. 10 sand bag clean and jerk (115#)
Time: 10:57
--->muscle up work/progression
Saturday, June 23rd
--->mobility warm up--->conditioning
1. 8min amrap
a. 3 muscle ups
b. 7 kb swings (2.5 pood)
c. 10 alternating pistols
--5R + 11reps
2. 7min amrap
a. 5 snatches (155#)
b. 10 bar-facing burpees
--4R + 8reps
3. 6min amrap
a. 8 ball slams (50#)
b. 6 box jumps (34")
c. 4 hspu
--5R + 10reps
4. 5min amrap
--205# ladder
a. push press
b. back squat
--5R + 2reps
Sunday, June 24th
REST DAYMonday, June 25th
--->5min airdyne warm up--->5min airdyne (:20 hard, :20 easy)
--->conjugate (week 2, day 1)
1. seated military press (2x10, 2x8)
--115#, 125#, 130#, 130#
2. front d.b. raise (2x10, 2x8)
--30#, 30#, 35#, 35#
3. lateral cable raise (2x12, 2x15)
--15#, 20#, 15#, 15#
4. neutral machine press (2x12, 2x15)
--125#, 125#, 130#, 130#
--->hatch (week 2, day 1)
1. back squat
a. 1x10 @ 60%: 250#
b. 1x8 @ 65%: 270#
c. 1x6 @ 70%: 290#
d. 1x6 @ 75%: 315#
e. 1x6 @ 80%: 335#
2. front squat
a. 1x5 @ 60%: 210#
b. 1x5 @ 70%: 245#
c. 2x5 @ 75%: 260#
--->running conditioning
--football field sprint ladder
--10yd line + back.......goal line + back
--rest is partner's (Karrie) turn
Tuesday, June 19, 2012
Sun's out...Guns out
***Workouts for Monday, June 18th and Tuesday, June 19th***
--->Conjugate (week 1, day 1)
1. seated military press (4x10)
->65#-85#-105#-115#
2. front d.b. raise (4x10)
->25#-30#-35# (form broke down a bit)-30#
3. lateral cable raise (2x10, 2x15)
->15#-15#-15#-15#
4. neutral machine press (2x10, 2x15)
->75#-105#-105#-120#
--->Hatch (week 1, day 1)
1. back squat (1RM: 415#)
->1x10 @ 60%: 250#
->1x8 @ 70%: 290#
->1x6 @ 75%: 315#
->1x4 @ 80%: 335#
2. front squat (1RM: 345#)
->1x5 @ 60%: 210#
->3x5 @ 70%: 245#
--->Airdyne conditioning
***10min for distance
***4.01 miles (22.5mph or better entire time)
1. skull crushers (4x10)
55#-55#-65#-65#
2. cable pressdowns (4x10)
60#-65#-65#-65#
3. d.b. kick backs (2x10, 2x15)
15#-20#-15#-15#
4. strict dips (4xfailure)
13reps-10r-8r-7r
--->Airdyne conditioning
*for total distance: 1:1 work to rest ratio
1. 5min hard: 2.08 miles
2. 4min hard: 1.67 miles
3. 3min hard: 1.26 miles
4. 2min hard: .86 miles
5. 1min hard: .49 miles
*total distance: 6.36 miles
Monday, June 18th
--->5min light air dyne warm up--->Conjugate (week 1, day 1)
1. seated military press (4x10)
->65#-85#-105#-115#
2. front d.b. raise (4x10)
->25#-30#-35# (form broke down a bit)-30#
3. lateral cable raise (2x10, 2x15)
->15#-15#-15#-15#
4. neutral machine press (2x10, 2x15)
->75#-105#-105#-120#
--->Hatch (week 1, day 1)
1. back squat (1RM: 415#)
->1x10 @ 60%: 250#
->1x8 @ 70%: 290#
->1x6 @ 75%: 315#
->1x4 @ 80%: 335#
2. front squat (1RM: 345#)
->1x5 @ 60%: 210#
->3x5 @ 70%: 245#
--->Airdyne conditioning
***10min for distance
***4.01 miles (22.5mph or better entire time)
Tuesday, June 19th
--->Conjugate (week 1, day 2)1. skull crushers (4x10)
55#-55#-65#-65#
2. cable pressdowns (4x10)
60#-65#-65#-65#
3. d.b. kick backs (2x10, 2x15)
15#-20#-15#-15#
4. strict dips (4xfailure)
13reps-10r-8r-7r
--->Airdyne conditioning
*for total distance: 1:1 work to rest ratio
1. 5min hard: 2.08 miles
2. 4min hard: 1.67 miles
3. 3min hard: 1.26 miles
4. 2min hard: .86 miles
5. 1min hard: .49 miles
*total distance: 6.36 miles
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