friday aug 19

10 min run easy pace
+
7 min @13 RPE
7 min during which time accumulate as much handstand walk distance as possible
7 min @ 13 RPE
+
 10 min run easy pace

30 minutes of mobility

20 minute fartlek run @ easy effort

wed 10 aug

day 4 creatine load




A. TnG power clean/jerk cluster @55% max; 3.3.3.3 x 3 sets; each (.) represents 15s rest, 2 min between sets
B. amrap ring dips(-1) @ 31X2 x 3 sets, 2 min rest bt sets

+

3-5 sets:

10 front squats @ 55% max
rest 0s
15 ctb pullups
rest 0s
20s airdyne sprint
rest walk 3 min

tues 9 aug

day 3 creatine load

active recovery

10 min airdyne easy pace
+
10 min hip/shoulder mobility
+
10 min airdyne easy pace

mon 8 aug

DAY 2 CREATINE LOADING

training:

am:

A. snatch pull cluster @ 85% max sn; 1.1.1.1.1 x 5 sets with each (.) representing 10s rest; 2 min between sets

5 kb(2pd) snatch L arm
5 kb snatch R arm
rest 20s
5 muscle ups; rest 2 min x 3

rest 6 + hours

pm

5 sets:
from the prone position, 30m sprint starts, rest 2 min
 - then
@ 97-100%
run 400m
rest 2 min
run 300m
rest 2 min
run 200m
rest 2 min
run 100m

sun 7 aug

CREATINE LOADING DAY ONE



testing:

5 min airdyne for cals

rest 10 min

5 min amrap kb swing 2pd


rest 6 + hours


training:

5 sets @ 90%:

1 mile bike
20 burpees
20 wallballs
rest time took to complete

Sat 6 aug

Testing:
5 rope ascents 15ft
5 145lb clean/jerk
4 rope ascents
4 165lb c/j
3 rope ascents
3 185lb c/j
2 rope ascents
2 205lb c/j
1 rope ascent
1 225 lb c/j

Rest 1hr

For time
"Eli"
800m run
50 air squats
50push ups
50 box jumps
400m run
50 situps
50 lunges
50 sledgehammer swings
800m run
-wear vest

fri 5 july 2011

airdyne 10 min easy pace
+
as many sets as possible in 10 min at easy effort
10s front lean rest
10s supine ring hold with rings to chest
+
airdyne 10 min easy pace

thurs 4 aug 2011

training:

early am-

5 sets:
1 min airdyne
1 min burpees
1 min rest

rest 6+ hours

late pm-

A. build to a heavy snatch balance
B. build to 90% for 3 of back squat A2G
+
3 sets:
row 250m @95%
rest 0s
20 unbroken T2B
rest 0s
20 unbroken DB thrusters (you choose weight-ensure unbroken and fast)
rest walk 5 min

+

3x 6-8 GH raise @ 20X1

wed 3 aug 2011

rest day

tues 2 august 2011

recovery:

10 min airdyne easy pace
+
as many sets as possible at easy effort in 10min of:
10s ring support hold (attempt to be externally rotated in the shoulder)
10s free standing handstand hold
+
10 min airdyne easy pace

1 august 2011

testing:

snatch ladder beginning at 155-add ten lbs every min until failure, no redos

rest 5 min

5 mile bike for time

rest 4 min

4 min amrap pullups

rest 3 min

3 min amrap push press 135

rest 2 min

2min max distance farmers carry (2) 2pd KB

31 july 2011

7 min amrap

7 deadlift 315
14 pistols
21 double unders

sat 30 july 2011

7 rounds for time:

3 power clean 205
4 ring handstand pushups

friday 29 july 2011

A1. Back squat A2G; 42X1 @ 75%/80%/85%/75%/85%; 1.1.1.1.1; rerack for 10s bt reps; 0s rest
A2. amrap hspu; rest 3 min x 5
B1. 20 t2b unbroken; rest 20s
B2. 20 back extensions @ 2010; rest 2 min x 3

wed 27 july 2011

testing:

5 min to find max power snatch (no press out allowed and caught and maintained above parallel)

rest 10 min

5 min max airdyne cals

rest 10 min

3 rft:
25 pullups
25 kbs 1.5pd

rest day tomorrow

tues 26 july 2011

run 5 min @ easy pace

5 sets:

Run: 20s @80%, 20s @ 90%, 20s @ 100%
rest walk 3 min

run 5 min cooldown

monday 25 july 2011

aerobic power session:

5 minutes @ 80% airdyne for cals
rest 5 minutes
5 minutes @ 85% airdyne for cals
rest 5 minutes
5 minutes @ 90% airdyne for cals
rest 5 minutes
5 minutes @ 95% airdyne for cals

-play with breathing rate ( kent, thats how many breaths you're taking ) to dispel the lactate buildup and then go back to normal breathing when lactate subsides, play with this during session, post to notes if you were able to find a breathing rate that got rid of the burn

sunday 24 july 2011

A. snatch cluster; 1.1.1.1.1 x 3 @ 80%; each dot represents a 30s rest; rest 3 min between sets
B. snatch deadlift from 2 inch blocks @100% 3x3

+

15 kbs; rest 30s
run backwards 100m
run forwards 100m; rest 2 min x 3

thurs 21 july 2011

Part 1

4 sets:
6 hurdle hops max height
30s max airdyne cals
rest 2 min

-rest 10min

4 sets:
1:30s to complete,
200m run
4 hspu
amrap  burpees
rest 1:30

rest 4 + hours

3 rft:
30 double unders
20 toe to bar
10 barbell ground to overhead 155lbs

wed 20 july 2011

Kang squat

Kang squat @ 41X1 3x3, rest as needed

6 sets:

3 heavy power snatch
amrap in 2 min of:
10 wallball
10 covp pullups

rest walk 4 min

tuesday 19 july 2011

A-1 heavy front squat @ 40X0 - 3-4 reps; rest 10s
A-2 back squat amrap with front squat weight; rest 2 min
A-3 GH raises @ 30X0- 4-6 reps; rest 2 min x 5 sets

monday 18 july 2011

5 min airdyne warmup E pace
+
30s @ 90%
30s @ 50% x 20
+
5 min cooldown E pace

thur 14 july 2011

A. Find 1rm box squat
(ensure that the box sits right at parallel)
B-1. Glute-ham raises, 3x6-8 @ 3020; rest 30s
B-2. Back extensions, 3x12-15 @ 2020; rest 2 min

wed 13 july 2011

A. Over head squat- 3x3 @ 42X0 tempo; 80% effort; rest 3 min bt sets
B. Power clean cluster-3 sets of 5/2 @ 75%
(this is 3 sets of 10 repetitions with two reps performed every 15s; rest 3 min bt sets)

+

for time:
15 unbroken thrusters 75lbs
250m row
15 unbroken thruster
250m row
15 unbroken thrusters

tues 12 july 2011

A. Back squat; 3@80%/2@85%/3@75%/3@80%/2@85%: rest 3 min bt sets(w/u to 75% and begin worksets)
B. Strict Press; 1@90%/5@80%/1@90%/5@80%/1@90%;rest 3min bt sets(w/u to 80%x5 and begin worksets)
C. Weighted pronated pullup; 5 x 5  with increasing loads; rest 3 min bt sets

+

3 sets @ 90%  anaerobic effort;

30s DB ground to overhead 55lbs
30s box jumps 24in
30s ghd situps
30s pullups
rest walk 4 min

monday 18 july 2011

airydyne

30 min @ 13-15 PRE

9 july 2011

6 min amrap

5 thruster 135

30 double unders

fri 8 july 2011

rest day

thur 7 july 2011

hang squat clean- 1@75%/1@80%/1@90%/1@85%/1@92%

rest 4 min bt sets

+

5 sets @ 90% aerobic effort;

30s back extension

30s wallball

30s toe 2 bar

30s KBS 1.5/1pd

4 min row E pace

+ 

3x10 GH raises;rest 90s

wed 6july2011

7min airdyne @ 85% aerobic effort
rest 3 min
7 min airdyne @ 90% aerobic effort

rest 10min

1 min airdyne @ 90% anaerobic effort
1 min 50% x 7

10 min E pace cooldown

tues 5 july 2011

rest


Squatting toes out

monday 4 july 2011

training;

am

10 min trail run E pace
+
5 sets;
45s steep grade sprint
3 min walk down
+
10 min trail run E pace

rest 4+ hours

pm

from the ground:
5 sets:
5 front squat/5 pushpress/5 thrusters; rest 20s
15 covp pullups; rest 5 min

sunday 3 july 2011

training:

3 sets:

3 min airdyne 85%
3 min 50%

thur 2 june 2011

rest

wed 1 june 2011

back squat; 3-2-1 rest 5min
10 pullups x 3 rest 1 min
+
20 double unders afap rest 30s
10ohs 95lb- rest 1 min x 3
-form and speed

tues 31 may 2011

1. snatch touch and go practice, 10min work up to 135-practice swinging weight down to hip-crease
2. muscle up practice 10 min

+

400m run x 3; 95% effort
rest 3 min between sets

mon 30 may 2011

rest

sun 29 may 2011

1. front squat 55% of max thruster weight from friday + 25% band tension: 8x2, 60s rest bt sets
2. push press 55% of max thruster weight from friday +25% band tension: 8x2, 60s rest bt sets
3. @ 85% of max thruster from friday, 1xpower clean, 1 thruster every 30s for 7 min

sat 28 may 2011

1k run @ game pace

rest 5 min

1k row @ game pace

rest 5 min x 2

fri 27 may 2011

4 rft:
10 burpees onto 2, 45lb plates
10 db ground to ovhd 50lbs

+

3 sets of 15 GHDSU; rest 1min

thur 26 may 2011

rest

wed 25 may 2011

3 rft
15 unbroken pullups
15 unbroken kbs 1.5 pd

rest as needed

3rft

35 unbroken double unders
15 unbroken ohs 95lb

tues 24 may 2011

am

8 sets:

run 200m-faster than race pace-sub 37s
amrap hspu
row 200m-faster than race pace-sub 40s
rest 3'

pm

1. front squat 55% of max thruster weight from friday + 25% band tension: 8x4, 60s rest bt sets
2. push press 55% of max thruster weight from friday +25% band tension: 8x4, 60s rest bt sets
3. @ 80% of max thruster from friday, 1xpower clean, 2x thruster on the minute for 7 minutes

mon 23 may 2011

15min airdyne easy pace
+stretch/soft tissue mob

sunday 22 may 2011

Workout 5

“Amanda”
9-7-5 reps for time of:
Ring muscle-up 
Squat snatch (135lb / 95lb)

Workout 6

For time:
20 Calorie row
30 Burpees
40 Two-hand dumbbell ground-to-overhead (45lb / 25lb)
50 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
150 foot Sprint 

saturday 21 may 2011

Workout 3

21-15-9 reps for time of:
Deadlift (315lb / 205lb)
Box jump (30”/24”) 

Workout 4

For time:
100 Pull-ups
100 Kettlebell swings (53lb / 35lb)
100 Double-unders
100 Overhead squats (95lb / 65lb)

friday 20 may 2011

12:00 pm

1000m run
30 hspu
1000k row


rest 2 hours

Thruster Ladder - Athletes will have 20 seconds to take a barbell from the ground, then perform one thruster at a specified weight. They will have 10 seconds to transition to the next barbell.  Their result is the highest successful thruster.

 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

thur 19 may 2011

rest + stretch+ice

wed 18 may 2011

am

warmup run as needed
+
amrap in 10 min 20 unbroken double unders
+
sled walk heavy 200m x 4-rest as needed
+
handstand walk 30ft x 3-(set up a 15ft turnaround to try pirouette)

17 sets of DU.- took it nice and easy; found out its dramatically harder to handstand walk up even the slightest of grades--pirouettes went well, able to turn around and keep going--thanks Sam!)

pm

check HR prior to warmup
+
800m warmup jog
+
15 p.clean/jerk touch and go only (135)
400m run afap
-check HR immediately after-rest until HR reaches 100-115 bpm
12 p.clean/jerk touch and go
400m run not deviating more than 5s
-rest until HR reaches 100-115 bpm
9 p.clean/jerk touch and go
400m run not deviating more than 5s
+
800m cooldown

-obtain HR following each interval


- 1:12 first 400m, HR 175-180
-1:14 2nd 400m, hr 175-180
-1:27 3rd 400m (WTF) hr 175-180

tues 17 may 2011

training:

3 sets:

8 touch and go deadlift heavy as possible with good form- shooting for 400-415
12 bounding hurdle hops
20s airdyne sprint
rest 5 min bt sets

-around 1 min for all sets

rest 15 min

3 sets:
3 squat clean heavy touch n go- shooting for 225-240
200m sprint all out
rest 5 min

-squat cleans took 10 secs, runs 32s with a turnaround-feeling good

mon 16 may 2011

am

6-8 sets:
15 unbroken wallball
400m run @ 1:20 pace + 5s
15 Unbroken wallball
rest 3'

all runs under 1:20-broke a set of wallballs somewhere in there because they suck my will to live, but all others unbroken, each round around 2:25-2:30, 6th one was at 2:38 so i called it.

rest 4+ hours

10 rft:
300m row
10 burpees
+
5 min to find 1rm snatch (time begins when last burpee is performed)

16:00
195 snatch

-took the workout nice and steady and sprinted the last set. didnt start to suck until about 5, kept the rows around 1:47-1:50 pace
-had more in the snatch just started out too light and made too many small jumps,
135-155-170-185-195
-definitely good to work on relaxing in the breathing and keeping midline stabilized while fatigued

sun 15 may 2011

30-25-20-15-10 rep rounds for time:

kbs 2pd
double under
pushup

time: 6:30

rest 1 hr

8 rft:
2 snatch 145
4 push press
6 ctb pullups
200m run

time: 12:58

sat 14 may 2011

15min airdyne easy pace

fri 13 may 2011

rest

thur 12 may 2011

AM

4 sets:
20 snatch
20 pullups
rest 2min

PM

4 sets:

100m sled pull
15 burpees
rest 5 min'

rest 30min

400m run @ 90%
8 c/j 185
rest 3 min
8 power sn 165
400m run
rest 3 min
5 front squat/5 pushpress/ 5 thruster 165
400m run
rest 3min
8 hpc 185
400m run
8 hpc 185

wed 11 may 2011

AM


5 sets:
row 350m @95%
10 unbroken db hsc 50lbs
5 unbroken ring hspu
rest 5' inactive
+

25ft handstand walk x 5, rest as needed

PM

Snatch technique 20 min

build to a heavy single quick, 90% effort

build to a heavy single c/j quick, 90% effort

- 7 min cap for each lift-more focus on technique than weight

3 sets:

15 c/j 225

-rest 5 min

tues 10 may 2011

 AM

A1. Power clean 3x3
A2. amrap(-2) ring pushups x 3; rest 3min
B. Back squat high bar a2g. 3x3; rest 3 min
C. 1 min airdyne sprint 90%
1min 50% x 5
D. 10 min airdyne Easy

PM

8 sets @85%, 85%, 85%, 90%, 90%, 95%, 95%, 95% Aerobic effort:
10 burpees
10 box jumps 20in
10 kbs 2pd
10 wallball
45 double under
rest 3 min active aidryne 50%

mon 9 may 2011

rest

sun 8 may 2011

5-4-3-2-1 of
dl 315/muscle up
c/j 225/hspu
squat snatch 135/burpee over bar

3 hr rest
3 min max ohs 135
5 min to find 1rm ohs
(back to back scored separate)

10 min rest

for time :
75m plate push (25m turnaround)
15 box jump 36in
25 renegade row 35lbs
15 box jump 36in
75m plate push

sat 7 may 2011

930 am

3rft
400m run
10 power snatch 135
20 pullups

1:30
5rft
15 kbs 2pd
10 burpees
20 wallball

10 min rest
3 min max double unders

thur 5 may 2011

run
3 x 1mi @ 85 % effort rest 1:1

- 6:20, 6:15, 5:58

notes- ran each 400m of each mi with negative splits and negative splits on the miles as well
focused on breathing, stride length and frequency, feel great, may have scared some high school kids at the track with my chest hair, they are scared for life now. calves feel 100x better now that i got rid of those motherfucking gastroc destructors (inov8).

wed 4 may 2011

am

3 sets

2x
20 games style pushups
10 ohs 155
35 double under
- rest 6 min active on airdyne

pm

20 min amrap @ 90% effort

25 ft handstand walk
20 wallball
250m row

3 may 2011

worked up to heavy double snatch, hit 225

4 snatch on min for 4 min @165
rest 1 min
6 on min for 4 min @ 135
rest 1 min
8 on min for 4 min @ 115
rest 1 min
10 on min for 4 min @ 95


finished all except for last 2 min at 95lbs, got realllll tough there

mon 2 may 2011

worked up to heavy triple back squat- wasnt expecting to PR but hit 415 high bar

5 sets:
deadlift 8 @ 315 touch n go
12 burpee
1 min airdyne sprint
rested 4 min bt sets

rest 4 plus hours

10 min warmup run E pace

2x(400m x 5) @ 1:20 pace rest 1:20
-rest 3 min btween series

notes-did 2nd series with 20 pushups at end of each run, ran first one too fast in 1:08, all others at desired pace

10 min cooldown run @ E pace

thur 28 april 2011

1.a. press 8x2 @ 70%; rest 60s bt sets
1.b. deadlift 8x2 @ 70%; rest 60s bt sets

+

4 rounds for time:

3 snatch @ 165
5 muscle up

wed 27 april 2011

3-5 sets:

3 squat clean to thruster 185

8 ctb pullups

200m sprint (focus on tight body position and high stride rate)

rest 3 min

tues 26 april 2011

singles all week

back squat 8x2 @ 70% ; rest 60s bt sets

+

3sets:
10 hspu
rest 10s
10 alt pistols
rest 1min

+

20s amrap double unders; rest 40s x 5

mon 25 april 2011

rest day

sunday 24 april 2011

am

400m run @ 1:15 pace
4 min recovery jog x 3

5 sets:
100m run 45s sendoffs @ max effort sprint


pm

1. back squat 10x2 @ 70%; 60s rest

+

2.a 5 ring hspu
rest 10s
2.b 5 L kb snatch 2pd
rest 10s
2.c 5 R kb snatch 2pd
rest 30s x 5

+

20m handstand walk x 5-rest as needed

Sat 23 april 2011

workout 11.5

rested 4 hours

5 min max squat snatch 135

rest 20min

5 min max aidyne cals

Thur 21 april 2011

5 sets:
3 heavy power clean
8 hurdle hops 
8 burpees
20s max airdyne sprint
r 5 min bt sets
-all out effort

+

3 sets:
medball toss for height x 3
r 90s bt sets

Wed 20 april 2011

AM

5x3 min airdyne; rest 3min bt sets
-effort is above your 300fy score pace per minute by 3-5cals

+

2x(200m run x 5) with 1 min sendoffs
rest 5 min between series
2x(800m x 2) rest 3 min bt sets and 6 between series
-efforts are 90%-based off of current 800m ability, or if you have jack daniels running formula-R pace for 200s and T pace for 800s


PM

amrap in 5 min @ 90%
7 deadlifts 275
15 wallball
rest 5 min
amrap in 5 min @ 90%
7 hang squat clean 135
15 ring dips
rest 5 min
amrap in 5 min @ 90%
7 kbs 3pd
15 box jump 24in

tues 19 april 2011

AM

5 sets:
DB deadlift x1
DB hang squat clean x 2
DB push press x 3
DB thruster x 4
15 chest to bar pullups
rest 2 min bt sets

+

5 sets: amrap ring pushups
row 500m @ 90%


PM

A1. OHS x 5; rack bar; rest 10s
A2. front squat amrap ; rest 3min x 5sets

+

5 sets:

135 power clean unbroken x 10
400m run @ 90%
135 power snatch unbroken x 10
rest 5 min

thur 14 april 11

row 10min @ bw in watts(should be easy)

+

3 sets:

3 heavy hang power clean

rest 20s

12 unbroken db thruster heavy

15 unbroken pullups 

-rest 3-5min between sets

+

3 sets:

15s max effort row

45s recovery 50%

wed 13 april 2011

AM

30min airdyne easy





PM

@90%
75 bar-facing burpees
+
50 bar-facing burpees
+
25 bar-facing burpees
-rest is 1:1

+

AMRAP OHS x3
1 attempt @ Bodyweight
1 attempt @ 135
1 attempt @ 120
-rest 3min bt sets

+

5 sets @ 90s sendoffs
10 bar-facing burpees
7 ohs 120
1 muscle up + 5 ring dips

tues 12 april 2011

AM

3x5min airdyne @ Threshold pace
-rest 1:1
+
2x(5x200m run with 1 min send offs)
rest 5 min bt sets
+
sled walk 800m continuous

rest 6+ hours

PM

5x(1.1.1.) @ 75%; rest 45s bt sets
(snatch.hang snatch. high hang snatch.)
+
6 sets:
2:30s to complete:
250m row
5 muscle ups
amrap squat snatch

1st 2 sets @ 135
2nd 2 sets @ 115
3rd 2 sets @ 95

-rest 5' between sets

sat 10 april 2011

AM

5 sets: 100%
amrap hspu
20 t2b
15 kbs 3pd
r 3' bt sets

r5'

5 sets: 100%
30 wb
30 du
r 90'' bt sets


PM

30'' hill sprint- 85%
r' walk back down x 10
+
2 sets:
20' run

-set 1(7:45-8:00min/mi pace)
r' 5 min
-set 2(7:00-7:30min/mi pace)

Sat 9 april 2011

Part 1.

AMRAP in 5 min
clean 165
jerk 165

rest as needed

row/run/or airdyne
45min-60min @ E pace

Fri 8 april 2011

5-10min aridyne @ E pace


3-5sets
light sled drags( performed with rope grabbed between legs and leaning forward)
25-50m but do not accumulate any acid
rest as needed

3-5 sets
back extension 10-15
ghd situps 10-15
pushups 10-15

5-10min airdyne

60min mobility

7 april 2011

PM-try to put 24 hrs bt last session and this one

A. (1.1.1.)x5; 60s rest
(snatch. hang squat snatch . high hang squat snatch.) 70% (1rm within last 6 months)
B1. Push jerk 165 x 10
B2. CTB pullups x15; 3min rest x 3
C1. Back squat 165 x 10
C2. Standing broad jump; 15 jumps for distance
C3. 400m run @ 85%; rest 4 min x 3


today was going to be heavier, and higher volume, but im feeling a little groggy this morning, we'll see how this afternoon feels, may bump the weights back up to 185 for bs and pj.

friday is active recovery to flush the fatigue out

wed 6 april 2011

AM

5 sets:
airdyne- 3' above T pace, 3' easy
(based off of current airdyne awesomeness)


rest 6+

PM
build to tough double squat clean to thruster-not touch and go
+
front squat; 6x2 @ 70%-use bands(speed out of hole)
+
2 sets:
40 on 20 off; 165 squat clean/jerk
rest 2 min after 2nd set
2 sets:
30 on 30 off;
rest 2 min after 2nd set
2 sets:
20 on 40 off

-keep effort @90%; play with touch and go first 2 sets; 3 breaths bt dropped reps 2nd 2; and whichever felt best on 3rd sets

tues 5 april 2011

AM
Back squat- work up to 80% for 3 of 1rm(PR within last 6 months)
Back squat-8x2 @ 70%- 45s r
4x5 minute run at Threshold pace(based off of current 800m ability), 6:45-6:52min/mi
1:1, w:r

rest 6+

PM

PAP/lactate training-
3 sets-maximum isometric hold(MIH) bench press; 12-15 plyo pushups on ball alternating hands; rest 3min bt sets
3 sets-MIH overhead(mix grip); dumbbell push press 12-15; r 3' bt sets
- isometric holds are from 3-9s no more than 10s
+
10x250m row; 1:3, w:r