Friday December 20th, 2013

a) row 1000m
    AD 10 cals
    row 800m
    AD 20 cals
    row 600m
    AD 30 cals
    row 400m
    AD 40 cals
    row 200m
    AD 50 cals
   (rest 1:00 between each station)
b) emotm x 10:00- 5 deadlifts
   (use progressive weights)
c) 5 rounds (rest 2:00 between rounds)
     9-6-3
       pull ups
       alternating pistols
       box jump overs 24"

Thursday December 19th, 2013

a) 8k row @ z1 (comfortable pace, used to the flush the legs)
b) 4x3 strict press (rest 1:30)
c) 4x3 push press (rest 1:30)
d) 5x1 clean @ 75, 80, 85, 90, 95% (rest 1:00)
e) 12:00 amrap
      200m run
      12 alternating db snatch 70#
       6 front squats 225# (from floor)
f) 10:00 light air dyne

Wednesday, December 18th, 2013

a) airdyne :30 hard/:30 light x 30 sets
      (all out on hard portions, real light pedal on light portions)
b) 3x5 back squats (rest 1:30)
      (work up to a heavy set)
c) 3x1 back squats (rest 1:30)
      (work up to a heavy set)
d) emotm x 16:00
      odd- 15 wall balls 25#
     even- 15 kb swings 53#
e) 3 rounds:
      15 burpee over the box jumps 30"
      12 thrusters 155#
       9 parallette handstand push ups (5" deficit)

Tuesday December 17th, 2013

a) row 500m x 10 sets (walk rest 2:00 between sets)
      start out at about 70% and work way up
b) 5x1 snatch @ 70%, 75, 80, 85, 90 (rest 1:00)
c) emotm x 7:00- 2 tNg power snatches (start at medium weight and work up to heavy)
d) 10:00 muscle up work
e) 12-9-6
      toes to bar
      squat cleans 135#
   (3:00 rest)
    5:00 amrap
      12 hand release push ups
      12 shoulder to overhead 115#
   (3:00 rest)
    12-9-6
       thrusters 95#
       chest to bar pull ups

Monday 16 December 2013

recovery day

Sunday 15 December 2013

TESTING WEEK
day 6
----------------------------------------------------
a) "Amanda"
         9-7-5
            muscle ups
            squat snatch 135#
b) 2k row (max effort)
c) 10:00 light airdyne

Saturday December 14th, 2013

TESTING WEEK
day 5
 -----------------------------------------------------
a) find 1rm clean (no more than 25:00).
b) airdyne Nancy
       5 rounds
         30 cals airdyne
         15 overhead squats 95#
c) 10:00 light row

Friday 13 December 2013

Recovery Day

Thursday 12 December 2013

a) 1RM back squat (no more than 3 "heavy" attempts)
b) "Gracibeth"
        21-15-9
         clean and jerk 135#
         ring dips
c) 10:00 light row

Wednesday 11 December 2013

TESTING WEEK
day 2
-----------------------------------------------
a) 3xME chest to bar pull ups. rest 3:00 between sets.
b) row 500m
    10 burpees
    row 400m
    20 burpees
    row 300m
    30 burpees
    row 200m
    40 burpees
    row 100m
    50 burpees
---rest 2:00---
c) 50 toes to bar (for time)
d) 10:00 light airdyne

Tuesday 10 December 2013

TESTING WEEK
day 1
-------------------------------------
a) 1RM snatch (warm up well then get it. no more than 25:00 on this portion).
b) "Diane"
c) 10:00 light row

*sorry no posts Saturday or Sunday. was down competing at ShredFest in Missouri*

Friday 6 December 2013

a) 3x10 front squats (add 10#). rest 1:00.
    3x15 ring push ups. rest 1:30.
b) 4x1 front squat (heavy). rest 2:00.
c) row 1000m
    rest 1:00
    airdyne 10 cals
    rest 1:00
    row 800m
    rest 1:00
    airdyne 20 cals
    rest 1:00
    row 600m
    rest 1:00
    airdyne 30 cals
    rest 1:00
    row 400m
    rest 1:00
    airdyne 40 cals
    rest 1:00
    row 200m
    rest 1:00
    airdyne 50 cals
d) 5 rounds (rest 2:00 between rounds)
      50 double unders
      15 burpees
      10 toes to bar
   

Thursday 5 December 2013

a) 10x1 power clean + 2 hang power cleans. rest 1:30.
b) row 5 x 5:00. rest 2:00 between.
      tempo's- 1st: 2:05/500m
                     2nd: 2:00/500m
                     3rd: 1:55/500m
                     4th: 1:50/500m
                     5th: 1:45/500m
c) 8 rounds
       8 kb swings 80#
       8 box jumps 30"
       8 shoulder to overhead 145#
d) 10:00 airdyne (cool down pace)

Wednesday 4 December 2013

a) 5x3 strict press. rest 1:30.
b) 3x5 bench press. rest 1:30.
c) EMOTM x 12:00
     odd- 15 hand release push ups
    even- 10 alternating pistols
d) airdyne
     :30 hard/:30 light x 20 sets
e) 3 rounds
     5 deadlifts 335#
    10 handstand push ups
    20 wall balls 20#

Tuesday 3 December 2013

all brids- a, c and d.
choose- b or e and f. 

a) 7x1 snatch (%'s- 65, 70, 75, 80, 85, 90, 90+). rest 1:30.
b) 5x1 snatch balance + 2 overhead squats. rest 1:30.
c) 7k row @ Z1 (every 1k, perform 15 ball slams 30#)
d) 5:00 amrap
       12 overhead squats 95#
        8 chest to bar pull ups
    --5:00 rest--
    5:00 amrap
       12 thrusters 95#
        8 ring dips
    --5:00 rest--
    5:00 amrap
       12 power snatch 95#
        8 ghd sit ups
e) 3x10 back squats (add 10#). rest 1:00.
    3x10 strict ring rows (feet at least level with rings). rest 1:30.
f) 4x1 back squat (heavy). rest 2:00. 

Sunday 1 December 2013

60:00 run (moderate-hard, not maximal)
    **last day of the running progression. enjoy the hour!**

Saturday 30 November 2013

a) 15:00 to work up to a heavy snatch single
      *if feeling good, go for a PR
b) 15:00 to work up to a heavy clean and jerk single
      *if feeling good, go for a PR
c) 3 rounds
      3 muscle ups
      6 power cleans 185#/125#
      9 shoulder to overhead 185#/125#
     12 toes to bar
   --5:00 rest--
    10:00 amrap
      4 deadlifts 355#/235#
      8 kb snatch (alternating arms) 70#/53# (weights must return to low hang prior to each rep)
     12 alternating pistols
     16 pull ups
   --5:00 rest--
    3 rounds
      3 muscle ups
      6 power cleans 185#/125#
      9 shoulder to overhead 185#/125#
     12 toes to bar

Friday 29 November 2013

a) 3x10 front squat (add 10# per set from last week). rest 1:00.
    3x20 ghd sit ups. rest 1:30.
b) 4x1 front squat (heavy). rest 2:00.
c) row/airdyne
      10 sets- 250m row, :45 rest, ad 1:00, :45 rest.
d) interval work (preferably with a partner)
      8 rounds
        50m prowler push 275#/185#
        max hand release push ups
      **while partner pushes sled, hit push ups until they return. then switch**
      **if no partner, hit sled push, then max push ups in same time, then switch**

Thursday 28 November 2013

HAPPY THANKSGIVING BRIDS!!!

all brids- a, b, c, d and e
choose- none

a) 7x1 hang clean + front squat + full clean (drop/reset following front squat). rest 2:00.
b) row- 5 x 1000m. rest 4:00 between. 
      (pace: 1st- +:23, 2nd- +:18, 3rd- +:13, 4th- +:08, 5th- +:03)
      **each 1000m pace is based off your 1000m PR time**
c) "Pilgrim"
     3 rounds
        1 full snatch @ bodyweight
        6 handstand push ups w/ 8" deficit
       21 box jumps 24"/20"
d) 10:00 airdyne @ cool down pace

       

Wednesday 27 November 2013

all brids- a, c, d, e.
choose- b
(a little different today. you will hit at least 4 pieces, maybe 5. if you choose to hit "b", you will then hit the shorter versions of "c" and "d". do not go for the longer version if you choose to hit "b". will be taking the volume too over-board).

a) 7x2 push press (progressive). work up to a heavy set. rest 2:00.
b) 4x3 bench press (progressive). work up to a heavy set. rest 2:00.
c) emotm x 20:00 (or 12:00)
        odd- 3 rope climbs
       even- 12 toes to bar
d) airdyne- :30 hard, :30 light x 25 (or 20) sets
e) 100m farmer's carry (100#/70# each hand)
    30 kb swings 53#/35#
    15 bar muscle ups
    100m farmer's carry (100#/70# each hand)
    20 kb swings 53#/35#
    10 bar muscle ups
    100m farmer's carry (100#/70# each hand)
    10 kb swings 53#/35#
     5 bar muscle ups
    100m farmer's carry (100#/70# each hand)
   

Tuesday 26 November 2013

All Brids- c, e, and f
Choose- a+b or d

a) 3x10 back squats (add 10# per set from last week). rest 1:00.
    3x15 ring push ups (feet at same height as or higher than the rings). rest 1:30.
b) 4x1 back squats (heavy). rest 2:00. 
c) 7x1 snatch @ 65, 70, 75, 80, 85, 90, 90%+. rest 1:30.
d) 5x1 behind the neck snatch-grip push press + snatch balance + ohs. rest 1:00.
    3x15 ring push ups (feet at same height as or higher than the rings). rest 1:30.
e) row 7k @ z1 (65-74%).
       *every 1k, :45 push up plank hold
f) 9-6-3
       205#/135# squat clean
       burpee over box jumps 30"
   ---5:00 rest---
    15-12-9
       115#/75# overhead squats
       chest to bar pull ups
   ---5:00 rest---
    21-15-9
       AD calories
       wall balls 30#/20# (or as close to that as you have)

Monday 25 November 2013

Recovery Day

Sunday 24 November 2013

50:00 run (moderate-hard, not maximal)

Saturday 23 November 2013

a) 15:00 to work to a heavy snatch single

b) 15:00 to work to a heavy clean and jerk single 

c) 10:00 amrap 

       5 hang squat snatch 165/110

       7 parallette hspu w/ 5" deficit

       9 alternating pistols 53/35

---10:00 rest---

d) 4 rounds

       3 muscle ups

       5 overhead squats 165/110

       7 hang power cleans 165/110

Friday, 22 November 2013

A. 3x10 front squats (10# heavier than last week), rest 1:00.
     3x10 strict supinated ring rows, rest 1:30.
B. INTERVAL work
       5 rounds, rest 3:00 between rounds.
          5 deadlifts 345#
         15 pull ups
          3 deadlifts 345#
          9 pull ups
          1 deadlift 345#
          3 pull ups
C. AD 5:00 @ 75%
    -1:00 rest-
     row 300m @ 1000m + :20
    -1:00 rest-
     AD 4:00 @ 80%
    -1:00 rest-
     row 300m @ 1000m + :15
    -1:00 rest-
     AD 3:00 @ 85%
    -1:00 rest-
      row 300m @ 1000m + :10
    -1:00 rest-
      AD 2:00 @ 90%
    -1:00 rest-
      row 300m @ 1000m + :05
    -1:00 rest-
      AD 1:00 @ 95%
    -1:00 rest-
      row 300m @ 1000m pace

Thursday 21 November 2013

A. 5x2 clean (drop and go each rep). rest 2:00.
B. 30' handstand walk
     25 wall balls
     25 ghd sit ups
     30' handstand walk
     20 wall balls
     20 ghd sit ups
     30' handstand walk
     15 wall balls
     15 ghd sit ups
     30' handstand walk
     10 wall balls
     10 ghd sit ups
     30' handstand walk
      5 wall balls
      5 ghd sit ups
     30' handstand walk
C. rowing work
     5:00 @ 1000m pace + :20
    --2:00 rest--
     5:00 @ 1000m pace + :10
    --2:00 rest--
     5:00 @ 1000m pace + :20
    --2:00 rest--
     5:00 @ 1000m pace + :10
D. 3x12 GH raise, rest 1:00.
     3x8 roll to candlestick, rest 1:00.
E. 10:00 AD @ Z1

Wednesday 20 November 2013

ALL BRIDS- A, D and E
CHOOSE- B or C

A. 7x3 strict press (progressive). rest 1:30.
B. 3x3 bench press (work up to a heavy set). rest 1:30.
C. EMOTM x 12:00.
        odd- 15 box jumps 24/20
       even- 15 kb swings 70/53
D. "Duke" (my birthday workout)
       27 (my age) toes to bar
       11 (month) squat cleans @ bodyweight
       20 (day) shoulder to overhead @ bodyweight
       86 (year) burpees
E. AD intervals
       :30 hard, :30 light x 15 sets

Tuesday 19 November 2013

ALL BRIDS- A, D, E.
CHOOSE- B or C.

A. 7x1 snatch @ 65%, 70, 75, 80, 85, 90, 90+. rest 1:30.
B. 1. 3x10 back squat (+10# each set from last week), rest 1:00
     2. 3x20 push ups, rest 1:30
C. 5x2 snatch balance (progressive, work up to heavy double), rest 1:30.
D. 5:00 amrap
       12 thrusters 95/65
       12 chest to bar pull ups
    --rest 2:00--
     3 rounds
       12 squat snatch 115#
       12 ring dips
    --rest 2:00--
     5:00 amrap
       12 deadlifts 225/155
       12 AD cals
E. 5:00 row @ z1
    --rest 2:00--
     500m row @ 1000m max + :03
    --rest 2:00--
     500m row @ 1000m max + :05
    --rest 2:00--
     500m row @ 1000m max + :07
    --rest 2:00--
    *repeat the 500m intervals 3x (total of 9-500m's)
     walk 5:00 cool down

Monday 18 November 2013

Recovery Day

SUNDAY 131117

45:00 RUN. (moderate-hard, not maximal)

SATURDAY 131116

A. 5 x 1.1.1. snatch (rest :10 between singles, 1:30 between clusters)
B. 5 x 1.1. clean and jerk (rest :10 between singles, 1:30 between clusters)
C. 4:00 amrap
       4 muscle ups
       6 handstand push ups
       8 burpees
    ---rest 5:00---
     8:00 amrap
       4 hang power snatch 155#
       8 toes to bar
      12 calorie row
    ---rest 5:00---
    12:00 amrap
       8 GHD sit ups
      12 sh2oh 140# (axle)
      16 calorie AD

FRIDAY 131115

ALL BRIDS- A, B and C
CHOOSE- none

A. 3x10 front squats (light), rest 1:00.
     3x10 strict supinated ring rows, rest 1:30.
B. INTERVAL work.
     5 rounds (rest 3:00 between rounds)
        30 lateral parallette jumps
        20 hand release push ups
        10 deadlifts 275/185
C. AD/ROW work

     row 5:00 @ 1000m pace + :20/500m

    --rest 1:00--

     AD 30 cals @ 90%

    --rest 1:00--

     row 4:00 @ 1000m pace + :15/500m

    --rest 1:00--

     AD 30 cals @ 90%

    --rest 1:00--

     row 3:00 @ 1000m pace + :10/500m

    --rest 1:00--

     AD 30 cals @ 90%

    --rest 1:00--

     row 2:00 @ 1000m pace + :05/500m

    --rest 1:00--

     AD 30 cals @ 90%

    --rest 1:00--

     row 1:00 @ 1000m pace + :00/500m

    --rest 1:00--

     AD 30 cals @ 90%

THURSDAY 131114.

ALL BRIDS- A, B, C, D and E
CHOOSE- none.

A. EMOTM power cleans x 15 total minutes
      minutes 1-5: x5 reps
      minutes 6-10: x3 reps
      minutes 11-15: x1 rep (every :30)
      *start light, and work your way up by feel
B. 4 rounds
      50 double unders
      15 burpees
      200m run
C. AD work
       5:00 @ 75-84% (Z2)
       --rest 2:00--
       5:00 @ 85-90% (Z3)
       --rest 1:00--
       5:00 @ 75-84% (Z2)
       --rest 2:00--
       5:00 @ 85-90% (Z3)
D. 10:00 row @ 65-74% (Z1)
E. accessory work
       3x12 GH raise (rest 0:45)
       3x8 roll to candlestick (rest 0:45)

WEDNESDAY 131113

ALL BRIDS- A, B, C, D and E
CHOOSE- none

A. EMOTM shoulder to overhead complex (x10 total minutes)
        1 strict press + 2 push press + 3 push jerk @ 70% of last week's heaviest set
B. EMOTM work (x20 total minutes- x10 each exercise)
        odd- 15 box jumps 24/20
       even- 6 deficit (7"/5") handstand push ups
C. conditioning
       3 rounds
           7 muscle ups
          21 wall balls
D. AD work (substitute row)
       :30 @ 90%, :30 easy x 20 sets
E. 6x50m sprint (rest 1:00 between)

Tuesday november12th, 2013

ALL BRIDS- A, B, C and D
CHOOSE- none

A. 3rm power snatch ladder
       start at a light weight. work up 10# emotm until failure
       sets and reps must be UB
B. 1. 3x10 back squats (light), rest 1:00
     2. 3x14 chest to bar pull ups, rest 1:30
C. ROWING work

      row 5:00 @ z1

      then:

      500m row @ 1000m + :03/500m (1:40/500m)

      --rest 2:00--

      500m row @ 1000m + :05/500m (1:42/500m)

      --rest 2:00--

      500m row @ 1000m + :07/500m  (1:44/500m)

      --rest 2:00--

      x3 sets

      walk cool down 5:00

D. I. 5:00 amrap

          5 squat cleans 155/105

         10 toes to bar

    --2:00 rest--

    II. 5:00 amrap

          5 overhead squats 155/105

         10 ring dips 

    --2:00 rest--

   III. 5:00 amrap

          5 thrusters 155/105

         10 AD calories 

Monday November 11th, 2013

Recovery Day

Happy Veterans' Day!

Monday November 11th, 2013

Recovery Day

Happy Veterans' Day!

Sunday November 10th, 2013

40:00 run

Saturday, November 9th, 2013.

A. snatch cluster (5 sets), rest 1:30

        snatch deadlift + lo-hang snatch 1.1.1 (rest :10 between reps)

--------------------------------------------------------------------------------------------------

B. clean and jerk clusters (5 sets), rest 1:30

        clean 1.1.1 (rest :10 between reps) + jerk (after 3rd rep only)

--------------------------------------------------------------------------------------------------

C. for time:

        5 hang power cleans 225#/155#

      10 deficit (5") parallette handstand push ups

      15 alternating kb snatch 70#/53#

      20 alternating weighted pistols 53#/35#

      25 calorie AD

    ---REST 6:00---

    for time:

      10 hang power cleans 205#/135#

      15 deficit (5") handstand push ups

      20 alternating db snatch 70#/50#

      25 goblet squats 70#/53#

      30 calorie AD

    ---REST 9:00---

    for time:

      15 hang power cleans 155#/105#

      20 handstand push ups (Regional standards)

      25 alternating kb snatch 53#/35#

      30 back squats 135#/95#

      35 calorie AD

      30 back squats 135#/95#

      25 alternating kb snatch 53#/35#

      20 handstand push ups (Regional standards)

      15 hang power cleans 155#/105#

FRIDAY 131108.

ALL BRIDS- A, B, C and D.
CHOOSE- none.

A. 1. front squats (3x8), add 10# from last week, rest 1:00.
     2. wall walks (3x4), nose to wall, rest 1:30.
B. wall ball ladder
     1. 50 wall balls, rest 1:00
     2. 40 wall balls, rest :50
     3. 30 wall balls, rest :40
     2. 20 wall balls, rest :30
     5. 10 wall balls
C. "HANK" (happy birthday to my nephew Dillon, aka Hank)
     9 (turns 9 today) rounds:
         11 (month) pull ups
          8 (day) burpees
          4 (year of birth) deadlifts @ 335/235.
D. 1. 5:00 AD (or row) @ 75-84%
     --walk rest 1:00--
     2. 4x500m row @ 95% of max 1000m. walk rest 2:00 between sets.
     --walk rest 1:00--
     3. 5:00 AD (or row) @ 75-84%

THURSDAY 131107.

ALL BRIDS- A, B, C and D.
CHOOSE- none.

A. E2MOTM x 10 sets (20 total minutes)
        125m row
        5 cleans (choose either power or squat). use moderate weight. sets should be UB.
B. 12:00 AMRAP
        15 kb swings 70/53
        15 GHD sit ups
        50m farmer's carry 70/53
C. AD TEMPO work
        5:00 @ Z1
   --walk rest 1:00--
        5:00 @ Z2
   --walk rest 1:00--
        5:00 @ Z3
D. 10:00 row @ Z1

Wednesday, 131106.

ALL BRIDS- A, B, E and F.
CHOOSE- C or D.

A. 3 rounds, not for time
       200m row
       10 handstand push ups (5 strict, 5 kipping)
B. shoulder to overhead complex (5x1), rest 1:30.
       1 strict press + 2 push press + 3 push jerk
C. EMOTM x 20 total sets (10 each)
       odd- 7 thrusters 95#
      even- 10 toes to bar
D. 15:00 AD- :30 @ 90%, :30 @ 50% x 15 sets.
E. 4 rounds
       6 muscle ups
      30 walking lunges
      30 double unders
F. 6x50m sprint. rest 1:00 between sprints. 

Tuesday, 131105

ALL BRIDS- A, B, E and F
CHOOSE- C or D

A. 1. 9:00 AD (substitute rower)
           (3:00 @ Z1, 3:00 @ Z2, 3:00 @ Z1)
     2. power snatch/squat snatch warm up (depending on part B)
B. EMOTM snatch x 4 reps x 12 sets.
        *you can choose between squat and power, depending on your strength/weakness
        *make the load moderate for 4 reps as it will be 48 total reps
C. 1. 3x8 back squats (+10# from last week). rest 1:00.
     2. 3x14 chest to bar pull ups. rest 1:30.
D. TEMPO row- 15:00 total.
      3 x 5:00 @ Z3 (85-90%- use max 1000m for pacing). walk rest 2:00 between sets.
E. 1. 12-9-6
         hang power snatch 115#
         lateral burpee over the bar
       --5:00 rest--
     2. 12-9-6
         clean and jerk 115#
         ring dips
       --5:00 rest--
     3. 12-9-6
         overhead squats 115#
         hand release push ups
F. 1. 3x12 glute ham raise. rest :45.
    2. 3x8 roll to candlestick. rest :45.

Monday, 131104.

RECOVERY day.

Sunday, 131103.

35:00 run (hard but not maximal)

Saturday, 131102.

ALL BRIDS- A, B, C and D
CHOOSE- none

A. warm up
        1. 6:00 row
              2:00 @ Z1
              2:00 @ Z2
              2:00 @ Z1
        2. olympic lifting warm up
B. olympic lifting I.
        snatch complex (pull + lo-hang + lo-hang + full)
        5x1, rest 1:30.
C. olympic lifting II.
        clean and jerk complex (full + jerk + lo-hang + jerk + hi-hang + jerk)
        5x1, rest 1:30.
D. conditioning
        2:00 max calories air dyne (max meters on rower substitute)
      ---rest 2:00---
        21-15-9
           alternating pistols
           alternating db snatch 70#/50# (kb snatch 70#/53# substitute)
           handstand push ups
       ---rest 2:00---
        2:00 max calories air dyne (max meters on rower substitute)
       

Friday, 131101.

Holy crap its November...

ALL BRIDS- A, B and D.
CHOOSE- C or E.

A. warm up
       3:00 air dyne (or row if no air dyne- get an AD, such an awesome tool) @ z1
       front squat warm up
B. strength + gymnastics I (alternate between exercises)
       1. 3x8 front squats (+10# from last week), rest 1:00.
       2. 3x12 chest to bar pull ups, rest 1:30.
C. strength + gymnastics II (alternate between exercises)
       1. 4x8 deadlifts (+10# from last week), rest 1:00.
       2. 4x12 ring dips, rest 1:00.
D. conditioning I.
       INTERVAL work
          5 rounds, rest 2:00
             10 overhead walking lunges 155#/105# (axle bar if available)
             15 box jumps 24"/20"
             20 kb swings 70#/53#
E. conditioning II
       TEMPO row
         15:00 row @ 80% (of max 1000m row pace).

Thursday, 131031.

ALL BRIDS- A, B, C and D
CHOOSE- none

A. warm up.
         3:00 row- 6 x :10 hard, :20 moderate
         clean specific warm up
B. olympic lifting
         5x2 clean (from block- just above knee) + front squat
         rest 1:30
C. emotm
        x16 total sets
             odd- 6 box jumps 36"
            even- 12 burpees to 6" target
D. conditioning
        "Mike Myers" (Happy Halloween!)
            19:00 amrap (19- day of his birth)
               62 double unders (62- total people he killed throughout Halloween movies)
               57 air squats (57- year of his birthday)
               10 muscle ups (10- month of his birthday)
           Michael Myers was raised in the small, mid-west town of Haddonfield, Illinois. At age 6 (in the original film) Michael murdered his oldest sister, Judith, on Halloween night. It was always unknown why he killed her; or why he spared his baby sister... After being locked up in Smith's Grove Mental Hospital, Michael escapes on October 30 and heads home to Haddonfield. At least, that's where his psychologist, Dr. Sam Loomis, assumes he is going. Michael, who is now 21, returns home and bides his time. That night he tracks down his baby sister, Laurie Strode (who has been adopted and is oblivious to her violent roots) and proceeds to murder two of her friends. He pursues her that entire night (which continues on in Halloween II), but fails to kill her. Over the next twenty-four years, Michael kills and kills, believing that his sister Laurie died in a car accident. He even kills his niece, any person who is attached the Myers/Strode families, and anyone who stands in his way. He finally realizes Laurie isn't dead and catches up with her on the twentieth anniversary of their original encounter (Halloween: H20). Laurie escapes that event under the impression she's finished her brother...until four years later, when he catches up with and kills her. It is unknown what became of Michael after Halloween: Resurrection.

Wednesday, 131030.

ALL BRIDS- A, B, C and D.
CHOOSE- none

A. warm up.
        3 rounds, not for time.
          10 kipping handstand push ups.
          10 goblet squats 53#/35#.
          10 kb swings 53#/35#.
B. strength.
        1. 5x3 push jerk (heaviest possible). rest 1:30.
      ---then---
        2. max reps @ 75% of above.
C. EMOTM work.
        x20 total sets (x10 each exercise).
            ODD- 15 wall balls (20/14)
           EVEN- 5 power snatch (155/105)
D. conditioning.
       for time-
          500m row, 10 overhead squats 155#/105#, 20 ghd sit ups
          400m row,  8 overhead squats 155#/105#,  16 ghd sit ups
          300m row,  6 overhead squats 155#/105#,  12 ghd sit ups
          200m row,  4 overhead squats 155#/105#,   8 ghd sit ups
          100m row,  2 overhead squats 155#/105#,   4 ghd sit ups

Tuesday, 131029.

ALL BRIDS- A, B, D, and F.
CHOOSE- C or E.

A. warm up
       1. 9:00 rowing.
         (3:00 @ 65% of max 1000m row pace)
         (3:00 @ 70% of max 1000m row pace)
         (3:00 @ 75% of max 1000m row pace)
       2. snatch specific warm up
B. olympic lifting
       5x2 snatch (from blocks- just above knee) + ohs.
          *rest 1:30
C. strength + gymnastics
       1. 3x8 back squats (add 10# per set from last week). rest 60 seconds.
       2. 3x12 chest to bar pull ups. rest 90 seconds.
           *hit a set of back squats, rest :60, hit a set of chest to bar, rest :90.
           *repeat for 3 sets.
D. conditioning.
      3 rounds, for time.
           8 clean and jerk 185#
          12 toes to bar
          16 hand release push ups
E. extra conditioning
      15:00 row @ Z1 (zone 1= 65-74% (OPT terms))
          *we will base this off your max 1000m row pace.
          *example- if your 1000m row is 3:30 (1:45/500m), pace here would be 2:12-2:22/500m.
F. accessory work.
      1. 3x12 glute ham raise. rest 45 seconds.
      2. 3x8 roll to candlestick. rest 45 seconds.
          *alternate the same as part C.
          

Monday, 131028.

REST DAY

Sunday, 131027.

RUN 30:00. (hard, but not maximal).

Saturday, 131026.

ALL BRIDS- A, B, C, D, E.
CHOOSE- none.

A. warm up.
       300m row.
       olympic weight lifting specific warm up (your choice).
B. olympic lifting I.
       5x1 snatch complex (pull to below knee + :02 pause snatch from below knee + hi-hang + 2 ohs).
          rest 1:30.
C. olympic lifting II.
       5x1 clean and jerk complex (3-stop pull + full clean + front squat + 2 jerks).
          rest 1:30.
D. conditioning.
       12:00 amrap.
          6 muscle ups.
         12 thrusters 95/65.
         200m run.
E. accessory work.
       1. 3x20 hollow rocks.
       2. 3x:40 nose to wall handstand hold.
              * :45 between exercises.

Friday, 131025.

ALL BRIDS- a, b, c and d.

CHOOSE- none. 

a. warm up. 

     every 2:00 x 4 rounds.

       200m run + 10 toes to bar. 

b. strength I. 

     3x8 front squats. rest 1:30. 

       *add 10# from last week each set. 

c. strength II. 

     4x8 deadlifts. rest 1:30. 

       *@ 70% of heaviest set of 5 from 131020. 

d. INTERVAL. 

     5 rounds. work:rest 1:1. 

       50 double unders.

       15 pull ups. 

        5 squat snatch 155#. 

Thursday, 131024.

ALL BRIDS- a, b, c, d and e. 

CHOOSE- none. 

a. warm up. 

     every 2:00 x 3 rounds. 

        200m row + light clean complex (from b). 

b. olympic lifting. 

     5x1 clean complex, rest 1:30. 

      (power + hang power + full clean + low-hang clean).  

c. gymnastics. 

     3 rounds, rest 1:30 between rounds. 

       12 ring dips.

       12 hand release push ups.

       200m run. 

d. conditioning. 

     3 rounds, for time. 

       8 deficit (4"/3") parallette handstand push ups. 

      16 1-arm kb OHS 70/53 (8 left arm/8 right arm).

      32 lateral jumps over parallette. 

e. accessory work. 

      1. 3x20 ghd sit ups. 

      2. 3x8 box jumps 36/30. 

      *rest :45 between exercises.

Wednesday, 131023.

ALL BRIDS- A, B, E.
CHOOSE- C or D.

A. warm up.
      every 2:00 x 3 rounds.
        250m row + 10 handstand push ups (Regionals standard).
B. strength I.
      shoulder to overhead complex, 5x1, rest 1:30.
       (2 push press + 2 push jerk)
C. strength II.
      bench press, 3x8, rest 2:00.
        *add 5# to each set from last week.
D. EMOTM conditioning.
       x12 total sets (6 each exercise).
         odd- 15 wall balls (20/14).
        even- 15 box jumps (24/20).
E. conditioning.
      every 6:00 x 4 sets- 1000m row.
       *start out at a solid pace for first set, then try for negative splits from set 1 to set 4.
     

Tuesday, 131022.

ALL BRIDS- A, B, E and F.
CHOOSE- C or D.

A. warm up.
      every 2:00 x 3 rounds.
        250m row.
        light snatch complex (from B).
B. olympic lifting.
      snatch complex, 5x1, rest 1:30.
         (full + low-hang + hi-hang + ohs).
C. strength.
      back squat, 3x8, rest 2:00.
         *add 10# to each set from last week.
         *sprint 200m following each set.
D. gymnastics.
      3x8 strict pull ups, rest 1:00.
         *sprint 200m following each set.
E. conditioning.
      for time.
         50 kb swings 53/35.
         40 toes to bar.
         30 calorie row.
         20 shoulder to overhead 155/105.
         10 muscle ups.
F. accessory work.
      3x12 glute ham raise.
      3x8 roll to a candlestick.
         *rest :45 between exercises.

Monday, 131021.

Rest Day.

Sunday, 131020.

a. warm up. 

      every 2:00 x 3. 

        200m run + 3 light deadlifts.

b. strength. 

      5x5 deadlift. rest 2:00. 

        *200m row immediately after each set. 

c. conditioning. 

      25:00 run (hard but not maximal). 

d. mobility. 

Saturday, 131019.

all BRIDS- do each piece. no choices. 

a. warm up. 

     every 2:00 x 3 rounds. 

       250m row

       2 snatches + 1 clean + jerk.

         *light*

b. Olympic lifting. 

      1. snatch complex. 5x1. rest 1:30.

            3-position stop pull + power + lo-hang.

      2. clean + jerk complex. 5x1. rest 1:30. 

           clean pull + lo-hang + power jerk. 

c. conditioning. 

    15:00 amrap. 

       25m sled pull 225/155.

       25m handstand walk. 

       25m run. 

d. accessory work. 

     3x20 hollow rocks. 

      3x5 wall walks (nose to wall). 

       **rest :45 between exercises. 

       

Friday. 131018.

all BRIDS- a, b and c. 

no choices today. 

a. warm up. 

      every 2:00 x 4 rounds. 

         200m run + 4 muscle ups.

b. interval work. 

      5 rounds. 1:1 work:rest. 

         15 ball slams 30#/20#. 

             *sub 35#/25# plate slams. 

         12 thrusters 135#.

          9 lateral over the bar burpees. 

c. cool down. 

      10:00 light row. 

Thursday 131017.

For today, I decided to explain what the thought process is behind the programming from this site, just to make it known for every one. First off, it is not very complicated, at all. Pretty simple and to the point. I think as long as you are hitting specific skills on a weekly basis, plus hitting a wide variety of exercises during conditionings, that is about all you need. Opinions differ, but to prepare for the unknown and random workouts thrown out in competition, you have to be hitting everything- weaknesses, strengths, heavy weight, bodyweight, gymnastics, running, rowing, anything that could possibly show up in a competition. Plus, hitting short conditionings, long conditionings, and everything in between. There is no complicated template in my opinion. If it works for you, go with it. If it doesn't, change it up. Don't think you are attacking a weakness by hitting it every day. Hit it a few times per week. If you want to substitute an exercise for another, do it. Its your training, this is just here for ideas for you. If you want to personalize it a bit more, go ahead. If you think the program as written is working for you, then hit it as written. It has worked for people in the past. Have fun training, this isn't a job, its a competitive hobby. Enjoy it. If you are not having fun, take some time off. Training is way too hard to not enjoy.

all BRIDS- A, B, E and F.
choose- C or D.

 A. warm up.
        every 2:00 x 3 sets.
            250m row.
            light clean complex (from part B).
B. olympic lifting.
        5x1 clean complex. rest 1:30.
        (power clean + full clean + lo-hang clean + hi-hang clean).
C. strength.
        3x8 front squats (perform at 55-60% of 1RM).
            *sprint 200m after each set.
            *rest 2:00 between sets.
D. gymnastics/extra conditioning.
        3 sets, rest 1:30 between sets.
          10 bar dips (attempt strict).
          10 push ups.
          200m sprint.
E. conditioning.
       21-15-9.
          handstand push ups.
          overhead squats 115#/75#.
          pull ups.
F. accessory work.
       mobility.

Wednesday. 131016.

every one- A, B, E and F.
choose- C or D.

A. warm up.
       every 2:00 x 3 rounds.
           250m row.
           10 chest2bar pull ups.
B. strength I. 
       push press. 5x3. rest 2:00.
          *medium to heavy weight, not maximal.
C. strength II.
       bench press. 3x8. rest 2:00.
          *medium to heavy weight, not maximal.
D. extra conditioning
       emotm x 12 total sets (6 each).
           odd- 15 wall balls (20#/14#).
           even- 15 burpees to 6" target.
E. conditioning
       every 3:00 x 4 sets.
           500m row (start at a solid, but not maximal, 500m and go for negative splits).
F. accessory work. :45 between exercises/sets.
       3x15 GHD sit ups.
       3x5 box jumps 36"/30".

Tuesday. 131015.

Beginning of new cycle. Every one back on the same schedule. We will have 6 different portions to the workout each day, and there will be some choices to make for you a few times per week. On other days, each piece will be chosen for you. The sections for each day will be : A. warm up, B. olympic lifting, C. strength, D. gymnastics/extra conditioning, E. conditioning, F. accessory work.

Every one- A, B, E, F.
Choose- C or D.

A. warm up- every 2:00 x 3 rounds.
        250m row.
        3 light snatches (work up to starting weight for portion B).
B. olympic lifting.
        snatch complex. 5x1. rest 1:30.
             (snatch deadlift + hi-hang sn (at hip) + low-hang sn (below knee) + full sn).
C. strength.
        back squat. 3x8 (light-medium weight). rest 2:00.
            *immediately following each set, sprint 200m.
D. gymnastics/extra conditioning.
        ring dips. 3x15. rest 1:00.
            *immediately following each set, sprint 200m.
E. conditioning.
        4 rounds.
            6 muscle ups.
           12 alternating kb snatch (70#/53#).
           24 double unders.
F. accessory work. alternate exercises. rest :45 between sets.
        3x10 glute ham raises.
        3x10 strict toes to bar.

Monday. 131014.

rest day.

New cycle begins tomorrow. enjoy your Monday.

Sunday. 131013.

For the next cycle, we will be working out Tuesday-Sunday, with Monday being a rest day. So, we will be taking tomorrow as a rest day before starting everything up on Tuesday. Next cycle should be a blast.

A. running warm up.
B. 20:00 run. not maximal but hard.
C. 10:00 light row. mobility.

Saturday. 131012.

A. warm up.
        every 1:30 x 5 sets.
          250m row.
B. 1 mile sled pull 185#/125#.
       

Friday. 131011.

deload/no barbell week, day 5. 

---------------------------------

A. every 2:00 x 5 sets. 

        12 pull ups. 

        12 ball slams 30#. 

        12m handstand walk. 

B. 5 rounds. 

        250m row. 

        200m run. 

C. 10:00 light row. 

Thursday. 131010.

REST DAY.

Wednesday, 131009.

deload/no barbell week, day 3.
--------------------------------
A. every 2:00 x 5 rounds.
         200m run.
         10 ring dips.
B. 3 rounds.
         12 box jumps 24"/20".
         15 ghd sit ups.
         18 hand release push ups.
C. 10:00 light row.

Tuesday. 131008.

deload/no barbell week, day 2.
--------------------------------
A. every 2:00 x 5 rounds.
       250m row.
       10 handstand push ups.
B. interval work. 1:1 work:rest. 5 rounds.
       12 toes to bar.
       12 burpees.
       24 double unders.
C. 10:00 light row.

Monday. 131007.

deload/no barbell week, day 1.
--------------------------------
A. every 2:00 x 5 rounds.
        250m row.
        10 chest to bar pull ups.
B. emotm x 10 sets.
         3 muscle ups.
         12 air squats.
C. 10:00 jog.

Granite Games athletes- I would take today, tomorrow and wednesday as active recovery days. hop on the rower, hit some meters, roll out, get all the kinks out. Then, start hitting the lighter workouts on Friday. Next cycle begins on Monday.

Saturday. 131005.

granite games.

------------------

competition day #2. 

off-season. 

--------------

A. 3rm front squat. 

B. 3 rounds. 

       7 muscle ups. 

      14 overhead squats 115#/75#. 

      21 sh2oh 115#/75#. 

Friday 131004.

Granite Games.
-----------------
Competition Day #1.

Off-season BRIDS.
---------------------
A. warm up.
       every :30 x 10 sets- 10 air squats.
       every :30 x 10 sets- 20 double unders.
B. 20:00 to 1rm clean.
C. 4 rounds. each for time. rest 1:1.
       20 box jumps 24".
       16 handstand push ups w/ 4"/3" deficit.
       12 toes to bar.
        8 overhead squats 135#/95#.

Thursday 131003.

Granite Games.
      1 day.
------------------
Your choice. Get yourself ready for the weekend. Have been going through a a good amount of volume leading up to the competition so the volume this weekend should not be too bad at all. Have some fun and I look forward to seeing some of you up there!

Off-season BRIDS.
--------------------
Recovery Day.

Wednesday. 131002.

Granite Games.
      2 days.
-----------------
this will be the last day of structured programming. for tomorrow, it will be whatever you need to get your body ready for Friday. tomorrow will be different for just about every one.
A. warm up.
      every 2:00 x 3 sets.
         250m row. (just like always, start at a slower pace and work faster from set to set).
         1.1. snatch grip deadlift. (start at 75% and work up to 100% 1rm).
B. interval work.
       every :30 x 5 sets. (focus on being efficient and using PERFECT form).
          3 clean and jerks @ 155#/105#.
C. conditioning. (yes, this will be super fast and crisp).
       2 rounds.
          7 muscle ups.
         14 ball slams 30#/20#.
        200m run (moderate pace).
D. cool down.
       10:00 light rowing.

off-season BRIDS.
--------------------
A. warm up.
       every 2:00 x 5 sets.
          250m row. (faster and faster each set).
          10 chest 2 bar pull ups.
B. "Karen"- 150 wall balls 20#/14#, for time.
C. cool down.
        10:00 light rowing.

Tuesday. 131001.

Granite Games.
      3 days.
-----------------
A. warm up.
       every 2:00 x 4 sets.
           250m row. (start @ 2:05/2:25 pace and get faster set to set).
           10 toes 2 bar.
B. conditioning.
       3 rounds, for time.
           12 kettlebell swings 53#/35#.
           12 box jumps 24"/20".
           12 handstand push ups.
C. strength work.
       every minute on the minute x 5 sets.
            5 shoulder 2 overhead @ 185#/125# (from rack).
D. cool down.
       5:00 light row.

off-season BRIDS.
--------------------
A. warm up.
       every 2:00 x 5 sets.
          250m row. (start @ 2:05/2:25 pace and get faster set to set).
          7 handstand push ups.
B. 20:00 to find 3RM push press.
C. interval work.
        4 rounds. 1:1 work to rest.
            400m run.
            10 deadlifts 255#/165#.
            30 double unders.
D. cool down.
        jog 10:00.

Monday. 130930.

Granite Games.
    4 days.
-----------------
A. warm up.
       every 2:00 x 5 sets.
           250m row. (start around 2:05/2:30 per 500m, and get faster from set to set).
           2 snatch singles (drop and reset). (start @ 50% and work up to 75% of 1rm).
B. strength work.
        3x5 back squat @ 65% 1rm. rest 1:30.
C. interval work.
        5 rounds. 1:1 rest.
            40 double unders.
             5 thrusters 155#/105#.
            10 burpees.
D. cool down.
        5:00 light row.

off-season BRIDS.
--------------------
A. warm up.
       every 1:30 x 5 sets.
           250m row. (start around 2:05/2:30 per 500m, and get faster from set to set).
B. find 1rm back squat.
       warm up your squat as long as you want. then, take no more than 3 heavy sets.
       1st heavy set should be just below previous 1rm, 2nd set at previous 1rm, 3rd set above 1rm.
C. 30 muscle ups, for time.
D. cool down.
       5:00 light row.

Sunday. 130929.

“Just know, when you truly want success, you’ll never give up on it. No matter how bad the situation may get.”

Recovery Day for all BRIDS!

Saturday. 130928.

granite games.
     6 days.
----------------
A. every 2:00 x 4 rounds.
        250m row.
        1.1.1. snatch grip deadlift @ 105% 1rm.
B. conditioning I.
        4 rounds.
              5 muscle ups.
             10 kb swings 70#/53#.
             15 overhead squats 95#/65#.
C. conditioning II.
        10:00 row for meters.

off-season BRIDS.
--------------------
5:00 amrap.
        3 muscle ups.
        6 kb swings 70#/53#.
        9 overhead squats 95#/65#.
---rest 3:00---
8:00 amrap.
        4 muscle ups.
        8 kb swings 70/53#.
       12 overhead squats 95#/65#.
---rest 4:00---
5:00 amrap.
       3 muscle ups.
       6 kb swings 70#/53#.
       9 overhead squats 95#/65#.

Friday. 130927.

Granite Games. 

      7 days. 

--------------------

final week has come upon us. crack down on movement efficiency and intensity. here is my thought for the workouts today- they have released some workouts, there is no reason not to hit them. get a feel for each, and it will help you next weekend, guaranteed. stick to STRICT standards for yourself on the movements. cheating anything now will HURT you next weekend, guaranteed. 

Session I. (be sure to get a nice, long warm up, and then a 10:00 row cool down). 

   granite games workout 1.0.

      men's weights- 165. 185. 205. 225. 245. 255. 265. 275. 

      women's weights- 118. 128. 138. 148. 158. 163. 168. 173. 

     each station is a minute long station. 

          first :30- complete 2 snatches (power or squat) at the given weight. 

          next :20- "rest" period. 

          last :10- "transition" period. 

        **be strict. if you get the 2nd lift in :33, you failed that station. 

        **tiebreaker is number of deadlifts at a station you failed to snatch. 
   **gameplan idea- drop and reset for each rep to maintain form throughout. I am still 
      deciding on whether or not power snatching the first couple of stations would be 
      the best idea. with the double reps at each station, legs will start to get tired. try out 
      the power snatch for first couple of station on this, and make your decision. 

Session II. 

   granite games workout 2.0. (again, real good warm up, and 10:00 row cool down). 

      180m run. 10 thrusters 155#/103#. 180m run. 8 thrusters. 180m run. 6 thrusters. 

      180m run. 4 thrusters. 180m run. 2 thrusters. 

   **gameplan idea- the run in this workout needs to be hard, but a pace in which you 

     can immediately get to the barbell and start your thrusters. once the barbell is 

     dropped, regardless of how tired you are, start moving your legs and run. Its a 

     short run, but long enough that it could gas you out if you go out too hard. do 

     not underestimate this workout just because it says "sprint" on it. 

off-season BRIDS. 
---------------------------
every one do A.B. and C. then, based on YOUR NEEDS, choose D. or E.
A. snatch. 10x1 @ 60-90%. rest 1:30. 
B. clean and jerk. 10x1 @ 60-90%. rest 1:30. 
C. interval work. 
         every 2:00 x 5 rounds. 
              10 burpees. 
              25 double unders. 
               3 muscle ups. 
D. 5 rounds. 
        7 squat cleans 155#. 
       14 ring dips. 
E. back squat. 5x4 @ 75% 1rm. rest 1:30. 

   

   

Thursday. 130926.

Granite Games. 
      8 days. 
--------------------
active recovery. 
for me, active recovery means get on the rower and row, at about 65-70%, for about 20:00. nothing that is going to ruin you for the next day or that gets you very tired at all. it is used to get the body going, shake out any soreness and stretch those legs out. 8 days out from a competition, almost all the work is put in towards it. no need to become the hero now on recovery days. 

Off-season BRIDS. 
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active recovery. 
same as above, except for this, next week will be a testing week. the following week, we will be having a deload week, completely away from the barbell. 

Wednesday. 130925.

Granite Games. 
     9 days. 
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A. every 2:00 x 5 rounds.  
       250m row + 5 deadlifts. 
           *rows- hit each row around 2:00/500m pace. 
           *deadlifts. males- 155.205.255.305.325. 
                          females- 105.145.185.205.225. 
B. snatch grip deadlifts. 3 x 1.1.1. (drop and reset after each rep). 
       *rest 1:00 between sets. 
       *perform at 105% of 1rm snatch. 
C. 10.9.8.7.6.5.4.3.2.1. 
       hand release push ups. 
       power cleans 135#/95#. 
D. interval work. every 2:00 x 5 rounds. 
       10 kb swings 70#/53#. 
       10 chest to bar pull ups. 

Off-Season BRIDS. 
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every one do A.B.C. and D. 
A. 10x1 3-position clean (floor.hang from below knee.hang from hip). 
        rest. 2:00. 
B. 5x1.1.1. clean pulls. 105% of 1rm clean. rest 1:30 between sets. 
C. 10.9.8.7.6.5.4.3.2.1. 
        kb swings 70#/53#. 
        power cleans 135#/95#. 
        chest to bar pull ups. 
D. 5x400m row. rest 1:30 between rows.