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
Wednesday, April 27, 2011
Tuesday, April 26, 2011
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
Monday, April 25, 2011
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
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
Sunday, April 24, 2011
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
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
Saturday, April 23, 2011
Sat 23 april 2011
workout 11.5
rested 4 hours
5 min max squat snatch 135
rest 20min
5 min max aidyne cals
rested 4 hours
5 min max squat snatch 135
rest 20min
5 min max aidyne cals
Thursday, April 21, 2011
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
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
Wednesday, April 20, 2011
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
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
Tuesday, April 19, 2011
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
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
Wednesday, April 13, 2011
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%
Tuesday, April 12, 2011
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
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
Monday, April 11, 2011
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
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
Saturday, April 9, 2011
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)
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
AMRAP in 5 min
clean 165
jerk 165
rest as needed
row/run/or airdyne
45min-60min @ E pace
Friday, April 8, 2011
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
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
Thursday, April 7, 2011
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
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
Wednesday, April 6, 2011
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
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
Tuesday, April 5, 2011
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
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
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