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
Sunday, July 31, 2011
Saturday, July 30, 2011
Thursday, July 28, 2011
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
A2. amrap hspu; rest 3 min x 5
B1. 20 t2b unbroken; rest 20s
B2. 20 back extensions @ 2010; rest 2 min x 3
Tuesday, July 26, 2011
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
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
5 sets:
Run: 20s @80%, 20s @ 90%, 20s @ 100%
rest walk 3 min
run 5 min cooldown
Sunday, July 24, 2011
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
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
B. snatch deadlift from 2 inch blocks @100% 3x3
+
15 kbs; rest 30s
run backwards 100m
run forwards 100m; rest 2 min x 3
Wednesday, July 20, 2011
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
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
Tuesday, July 19, 2011
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
Monday, July 18, 2011
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
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
Sunday, July 17, 2011
Wednesday, July 13, 2011
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
(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
Tuesday, July 12, 2011
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
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
Monday, July 11, 2011
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
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
Sunday, July 10, 2011
Friday, July 8, 2011
Thursday, July 7, 2011
Wednesday, July 6, 2011
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
Tuesday, July 5, 2011
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
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
Monday, July 4, 2011
Sunday, July 3, 2011
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
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
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