Tuesday, October 11, 2016

Tuesday-
10-15 min Dynamic warm up (High knees, butt kicks, legs swings, etc… no static stretching)
2 sets Deadbugs and Bird Dogs (knees stay off ground on bird dogs)
Runner’s Glute Bridge- 2 x 10 each side
***When you’re running, thinking about keeping hollow core position and not letting back get hyperextended
+
A1. Seated DB Z-Press @ 20X2, 4 x 8-10 reps, rest 60 sec
A2. Assisted Strict Muscle Up, 4 x 1-3 reps, rest 90 sec  *put feet on ground in front of you for assistance **goal is to gradually raise the rings
+
3 sets
10 Russian KB Swings, 53#
Bike 25 Cals
Rest 2 min b/w sets
+
3 sets
15 Toes to Bar
25 Box Jump Overs, 24”
Rest 2 min b/w sets
+
E. Jefferson Curl @ 3030, 3 x 5 w/ 15# **note how these are feeling
Wednesday-
Scap Push Ups w/ 1 sec pause retracted and protracted
+
3 sets
10 Banded X-Walks
10 Runner’s Bridge
+
4 sets
15 sec Sled Push Sprint w/ 55# on top, rest 2 min b/w sets
+
28 min EMOM
1st- 10 Thrusters, 75#
2nd- 7 Burpee Box Jumps, 24” + Bike easy
3rd- 35 Double Unders + Bike easy
4th- 10 Deadlifts, 75# + Bike easy (note how these felt?) Tightness in lower back. Stretched extra between DLs and thrusters


Thursday
90/90 Hip Warm up
Deadbug @ 15X1, 1 x 15/side
Bird Dog @ 11X5, 1 x 15/side (both knees stay off ground throughout movement)
+
**decreasing times each 600m
Run 400m
Rest 1 min
Run 600m
Rest 2 min
Run 800m
Rest 3 min
Run 600m
Rest 2 min
Run 400m
**consistent pace across
+
10 min Bike cool down
Friday  (let me know if you did this and I’ll change it)
2 sets
Hanging CAR’s, 5 each direction
Scap Push Ups **focus on retraction, 10 reps
HS Hold Car’s, 5 each direction
10 Banded X Walks both directions
+
A. High Hang Squat Snatch, build to a tough single, 1/min for 10 min, slowly building **2 sec pause in catch every rep
B. DB Goblet Squat @ 10X1, 3 x 20 reps, rest 2 min **start w/ 55# and try to build **must be unbroken **did you go up in weight?
C. Glute Ham Raises @ 40X1, 3 x 4-6 reps, rest 2 min **use band assistance if needed
+
12 min @ 80%
25 Double Unders
1 Bar-Muscle Up
5 Chest to Bar Kipping Pull-Ups
5 Deep Ring Dips
12 Bar-Facing Burpees
Rest 5 min
12 min @ 80%
Bike 15 Cals
15 Overhead Squats, 75#
12 Box Jumps, 24”

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Monday, October 3, 2016

 W1

Monday


+

Deadbug @ 15X1, 1 x 10/side
Bird Dog @ 1113, 1 x 10/side ***both knees off the ground
+
Warm Up
2-3 sets w/ empty bar
3 Clean RDL’s
3 Clean Pulls
3 Muscle Clean
3 Tall Cleans
3 Front Squats @ 33X1
3 Hang Squat Clean
+
A. Tall Clean, 3 x 3, rest 90 sec, light weight focus on tech
B. Power Clean + Hang Squat clean, build to a tough single in 10 min**focus on getting full hip extension
***2 Box Jumps, 30-36” after each rep **focus on hip extension and landing as high as possible
C. Front Rack Lunges in Place, 4 x 12/leg, rest 60 sec b/w legs **band resistance against front knee **I’ll show you
D. Double DB RDL @ 3010, 4 x 10, rest 2 min **focus on keeping low back tight and pushing butt back to feel stretch in hamstrings **not too concerned with depth, more about finding stretch
E1. Skin the Cat, 3 x 2-3 controlled reps, rest as needed
E2. Hip Extensions, 3 x 20 rest as needed
+
25# Good Mornings, 50 reps

Tuesday-
10-15 min Dynamic warm up (High knees, butt kicks, legs swings, etc… no static stretching)
2 sets Deadbugs and Bird Dogs (knees stay off ground on bird dogs)
Runner’s Glute Bridge- 2 x 10 each side
***When you’re running, thinking about keeping hollow core position and not letting back get hyperextended
+
A1. Seated DB Z-Press @ 20X2, 4 x 8-10 reps, rest 60 sec
A2. Assisted Strict Muscle Up, rest 90 sec  *put feet on ground in front of you for assistance
+
3 sets
10 Russian KB Swings, 53#
Bike 20 Cals
Rest 2 min b/w sets
+
3 sets
12 Alt Step Up Jumps
25 Burpees
Rest 2 min b/w sets
+
E. Jefferson Curl @ 3030, 3 x 5 w/ 15# **note how these are feeling[ like these, stretch feels good]

Wednesday-
Scap Push Ups w/ 1 sec pause retracted and protracted
+
3 sets
10 Banded X-Walks
10 Runner’s Bridge
+
4 sets
15 sec Sled Push Sprint w/ 45# on top, rest 2 min b/w sets
+
28 min EMOM
1st- 10 Lateral Box Step Overs, holding 20# DB’s
2nd- 5 Burpee Box Jumps, 24” + Bike easy
3rd- 30 Double Unders + Bike easy
4th- 3 Wall Walks + Bike easy (how have the KBS felt?) KBS are fine!!!!

Thursday
90/90 Hip Warm up
Deadbug @ 15X1, 1 x 15/side
Bird Dog @ 11X5, 1 x 15/side (both knees stay off ground throughout movement)
+
**decreasing times each 600m
Run 400m
Rest 1 min
Run 600m
Rest 2 min
Run 800m
Rest 3 min
Run 600m
Rest 2 min
Run 400m
**consistent pace across
+
10 min Bike cool down

Friday  (let me know if you did this and I’ll change it) Did this Saturday
2 sets
Hanging CAR’s, 5 each direction
Scap Push Ups **focus on retraction, 10 reps
HS Hold Car’s, 5 each direction
10 Banded X Walks both directions
+
A. DB Goblet Squat @ 10X1, 3 x 20 reps, rest 2 min **start w/ 55# and try to build **must be unbroken **did you go up in weight?
B. Glute Ham Raises @ 40X1, 3 x 4-6 reps, rest 2 min **use band assistance if needed
+
12 min @ 80%
25 Double Unders
50’ Single Arm Farmer’s Carry, 70#
10 Box Jumps, 30”
50’ Single Arm Farmer’s Carry, 70#
10 Toes to Bar
Rest 5 min
12 min @ 80%
Bike 15 Cals
7 Bar-Facing Burpees
7 Thrusters, 95#

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Monday, September 26, 2016

W8
Monday
+
Deadbug @ 15X1, 1 x 10/side
Bird Dog @ 1113, 1 x 10/side ***both knees off the ground
25# Good Mornings, 50 reps **IS THIS TAXING OR FEEL EASY?
+
Warm Up
2-3 sets w/ empty bar
3 Clean RDL’s
3 Clean Pulls
3 Muscle Clean
3 Tall Cleans
3 Front Squats @ 33X1
3 Hang Squat Clean
+
A. Tall Clean, 3 x 3, rest 90 sec, light weight focus on tech
B. Squat clean, build to a tough single in 10 min**focus on getting full hip extension
***2 Box Jumps, 30-36” after each rep **focus on hip extension and landing as high as possible
C. Hang Squat Clean, 1/60 sec for 8 min @ 75-90% of A **focus on hip extension and fast elbows
D. Single Leg Deadlift w/ KB in one arm @ 40X1, 3 x 5/leg, rest 45 sec b/w legs
**hold KB in opposite hand of leg on the ground
E1. DB Russian Step Ups, 3 x 8/leg, rest 45 sec b/w legs
E2. Legless Rope Climb, 3 x 1.1, rest 60 sec
F. Hip Extensions, 3 x 20 rest as needed


Tuesday-
10-15 min Dynamic warm up (High knees, butt kicks, legs swings, etc… no static stretching)
2 sets Deadbugs and Bird Dogs (knees stay off ground on bird dogs)
Runner’s Glute Bridge- 2 x 10 each side
***When you’re running, thinking about kipping hollow core position and not letting back get hyperextended
+
3 sets
10 Burpees AFAP
Run 600m (goal is sub 3 min for the run each set)
Rest 2 min b/w sets
+
3 sets
12 Alt Lunge Jumps
Run 600m (goal is sub 3 min for the run each set)
Rest 2 min b/w sets
+
E. Jefferson Curl @ 3030, 3 x 5 w/ 15# **note how these are feeling


Wednesday-
Scap Push Ups w/ 1 sec pause retracted and protracted
A1. Behind the Neck Press @ 20X2, 4 x 6-7 reps, rest 60 sec
A2. Supinated Grip CTB Strict Pull Ups + Hold, 4 x 3-5 reps + 10 sec Chest against bar hold, rest 90 sec  *put feet on ground in front of you if needed for assistance, especially on the hold
+
28 min EMOM
1st- 10 Steps Overhead Walking Lunges, 35-45# plate
2nd- 8 Burpees + Bike easy
3rd- 30 Double Unders + Bike easy
4th- 8 Russian KB Swings, 53# + Bike easy (how have the KBS felt?)
Thursday
90/90 Hip Warm up
Deadbug @ 15X1, 1 x 15/side
Bird Dog @ 11X5, 1 x 15/side (both knees stay off ground throughout movement)
+
**decreasing times each 600m
Run 600m
Rest 1 min
Run 600m
Rest 2 min
Run 600m
Rest 3 min
Run 600m
**consistent pace across
+
Prowler Sprint, 4 x 50m, rest 2 min **55# on top
+
10 min Bike cool down
Friday  (let me know if you did this and I’ll change it)
2 sets
Hanging CAR’s, 5 each direction
Scap Push Ups **focus on retraction, 10 reps
HS Hold Car’s, 5 each direction
10 Banded X Walks both directions
+
A. DB Goblet Squat @ 10X1, 3 x 20 reps, rest 2 min **start w/ 55# and try to build **must be unbroken
B. Glute Ham Raises @ 40X1, 3 x 4-6 reps, rest 2 min **use band assistance if needed
+
12 min @ 80%
25 Double Unders
20 sec Side Plank w/ Rotation each side
12 Toes to Bar
20 Steps Goblet Walking Lunges, 35#
Rest 5 min
10 min @ 80%
Bike 20 Cals
12 Burpee Box Jumps, 24”

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Monday, September 12, 2016

Monday
Testing:
1.5 mile Run// 15:04
1 min Push Ups// 44
1 min Sit Ups// 52
**testing standards, done on actual 1.5 mile track at base.
+
10 rounds for time;
4 Burpees
6 Box Jumps, 24”
8 Wallball, 20#
Tuesday-
+
Deadbug @ 15X1, 1 x 10/side
Bird Dog @ 1113, 1 x 10/side ***both knees off the ground
25# Good Mornings, 50 reps **IS THIS TAXING OR FEEL EASY? /// Not taxing-fairly easy but tightens my back
+
Warm Up
2-3 sets w/ empty bar
3 Clean RDL’s
3 Clean Pulls
3 Muscle Clean
3 Tall Cleans
3 Front Squats @ 33X1
3 Hang Squat Clean
+
A. Tall Clean, 3 x 3, rest 90 sec, light weight focus on tech
B. Hang Clean + Squat clean, build to a tough complex in 10 min**focus on getting full hip extension
***2 Kneeling Jumps after each rep **focus on hip extension and landing as high as possible, jump to a plate if possible
C. Squat Clean, 1/60 sec for 8 min @ 80-95% of A **focus on hip extension and fast elbows
D. Single Leg Deadlift w/ KB in one arm @ 40X1, 4 x 8/leg, rest 45 sec b/w legs
**hold KB in opposite hand of leg on the ground
E1. Front Rack Step Ups, 4 x 5/leg, rest 45 sec b/w legs
E2. Legless Rope Climb, 4 x 1.1, rest 60 sec
+
Row 2 min @ 2k PR pace
Rest 30 sec
20 Burpees over Rower at moderate pace (under 2 minutes)
Rest 2 min
Row 2 min @ 2k PR pace
Rest 30 sec
20 Burpees over Rower at moderate pace (under 2 minutes)
Rest 2 min
Run 400m for time:
+
E. Jefferson Curl @ 3030, 3 x 5 w/ 15# **note how these are feeling
Wednesday-
Scap Push Ups w/ 1 sec pause retracted and protracted
A1.Strict HSPU’s, 4 x 3-7 unbroken reps, rest 60 sec **facing away from wall
A2. Supinated Grip CTB Strict Pull Ups + Hold, 4 x 3-5 reps + 10 sec Chest against bar hold, rest 90 sec  *put feet on ground in front of you if needed for assistance, especially on the hold
+
32 min EMOM
1st- 10 Thrusters, 65# + Bike easy in remaining time
2nd- 8 Burpees + Bike easy
3rd- 20 Double Unders + Bike easy
4th- 8 Russian KB Swings, 53# + Bike easy
Thursday
90/90 Hip Warm up
Deadbug @ 15X1, 1 x 15/side
Bird Dog @ 11X5, 1 x 15/side
+
Prowler Sprint, 4 x 50m, rest 2 min **45# on top
+
Run 1200m
Rest 3 min
Run 800m
Rest 2 min
Run 400m
**consistent pace across
+
10 min Bike cool down
Friday
2 sets
Hanging CAR’s, 5 each direction
Scap Push Ups **focus on retraction, 10 reps
HS Hold Car’s, 5 each direction
10 Banded X Walks both directions
+
A. Back Squat @ 11X1, 12, 10, 8 reps, rest 2 min
B. Glute Ham Raises @ 40X1, 3 x 4-6 reps, rest 2 min **use band assistance if needed
+
12 min @ 80%
Row 250m
5 Suitcase Deadlifts + 50’ SA Farmer’s Carry each arm, 70#
12 Toes to Bar
8 Overhead Squats, 75#
Rest 5 min
10 min @ 80%
Bike 20 Cals
15 DB Thrusters, 35#/H
5 Burpee Box Jumps, 24”

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