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)