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, October 31, 2013
Wednesday, October 30, 2013
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.
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.
Tuesday, October 29, 2013
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
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
Monday, October 28, 2013
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.
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.
Sunday, October 27, 2013
Saturday, October 26, 2013
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.
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.
Thursday, October 24, 2013
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#.
Wednesday, October 23, 2013
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.
Tuesday, October 22, 2013
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.
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.
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, October 21, 2013
Sunday, October 20, 2013
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, October 19, 2013
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.
Thursday, October 17, 2013
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.
Wednesday, October 16, 2013
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.
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.
Tuesday, October 15, 2013
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".
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".
Monday, October 14, 2013
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.
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.
Sunday, October 13, 2013
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.
A. running warm up.
B. 20:00 run. not maximal but hard.
C. 10:00 light row. mobility.
Friday, October 11, 2013
Thursday, October 10, 2013
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.
Wednesday, October 9, 2013
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.
--------------------------------
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, October 8, 2013
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.
--------------------------------
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, October 7, 2013
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.
--------------------------------
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, October 5, 2013
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, October 4, 2013
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#.
-----------------
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, October 3, 2013
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.
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.
Tuesday, October 1, 2013
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.
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.
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