active recovery day
10 sets: 10 calorie airdyne @ 75-85%
250m row @ z1
(only rest between exercises is transition time, rest 1:00 between sets)
Friday, January 31, 2014
Thursday, January 30, 2014
Thursday January 30th, 2014
session 1
a) 5:00 row @ z1
b) 5x50 calorie airdyne @ 90% (maintain within :05 on each interval) (walk rest 2:00)
c) 5:00 row @ cool down pace
session 2
a) 3 rounds (not for time)
1) 10 deficit (2") handstand push ups (5 strict + 5 kipping)
2) 10 ghd sit ups
3) 10 alternating weighted pistols 35#
b) 3x8 back squats (same weight as last week) (rest 1:30)
c) 3x1 back squats (85-95%) (rest 1:30)
d) 3 rounds
1) 10 ground to overhead 185#
2) 20 ghd sit ups
-then, after no rest-
21-15-9
1) handstand push ups
2) overhead squats 115#
a) 5:00 row @ z1
b) 5x50 calorie airdyne @ 90% (maintain within :05 on each interval) (walk rest 2:00)
c) 5:00 row @ cool down pace
session 2
a) 3 rounds (not for time)
1) 10 deficit (2") handstand push ups (5 strict + 5 kipping)
2) 10 ghd sit ups
3) 10 alternating weighted pistols 35#
b) 3x8 back squats (same weight as last week) (rest 1:30)
c) 3x1 back squats (85-95%) (rest 1:30)
d) 3 rounds
1) 10 ground to overhead 185#
2) 20 ghd sit ups
-then, after no rest-
21-15-9
1) handstand push ups
2) overhead squats 115#
Wednesday, January 29, 2014
Wednesday January 29th, 2014
a) 3 rounds (not for time)
1) 10 db push press 40#
2) 10 ring dips
3) 10 hip extensions
b) 10:00 to work to a heavy push jerk (from rack)
c) 12:00 amrap
1) 15 box jumps 24"
2) 12 chest to bar pull ups
3) 9 deadlifts 185#
-3:00 break-
8:00 amrap
1) 12 box jumps 24"
2) 9 chest to bar pull ups
3) 6 deadlifts 205#
-2:00 break-
4:00 amrap
1) 9 box jumps 24"
2) 6 chest to bar pull ups
3) 3 deadlifts 225#
1) 10 db push press 40#
2) 10 ring dips
3) 10 hip extensions
b) 10:00 to work to a heavy push jerk (from rack)
c) 12:00 amrap
1) 15 box jumps 24"
2) 12 chest to bar pull ups
3) 9 deadlifts 185#
-3:00 break-
8:00 amrap
1) 12 box jumps 24"
2) 9 chest to bar pull ups
3) 6 deadlifts 205#
-2:00 break-
4:00 amrap
1) 9 box jumps 24"
2) 6 chest to bar pull ups
3) 3 deadlifts 225#
Tuesday, January 28, 2014
Tuesday January 28th, 2014
session 1
5x1000m row (walk rest 2:00)
(use the same paces as last week)
session 2
EMOTM x 10:00
20 double unders + 2 tNg snatches (@ 85% of 2rm)
rest 5:00
10:00 amrap
50 wall balls (buy-in)
then, amrap:
12 toes to bar
9 burpees to 6"
6 power snatch 115#
rest 5:00
EMOTM x 10:00
20 double unders + 2 tNg power clean (@ 80% of 1rm power clean)
5x1000m row (walk rest 2:00)
(use the same paces as last week)
session 2
EMOTM x 10:00
20 double unders + 2 tNg snatches (@ 85% of 2rm)
rest 5:00
10:00 amrap
50 wall balls (buy-in)
then, amrap:
12 toes to bar
9 burpees to 6"
6 power snatch 115#
rest 5:00
EMOTM x 10:00
20 double unders + 2 tNg power clean (@ 80% of 1rm power clean)
Friday, January 24, 2014
Friday January 24th, 2014
10 sets (only rest between exercises is the time it takes to switch)
AD 15 calories @ z1 + row 250m @ z1
AD 15 calories @ z1 + row 250m @ z1
Thursday, January 23, 2014
Thursday January 23rd, 2014
session 1
10x30 calorie airdyne @ 90-95% (walk rest 2:00)
session 2
a) 3 rounds (not for time)
1) 10 chest to bar pull ups
2) 10 hip extensions
3) 10 kb ohs 53# (5 each arm)
b) 3x8 back squats (add 10# from previous 2 weeks) (rest 1:30)
c) 3x1 back squats (85-95%) (rest 1:30)
d) perform with a 30:00 running clock
1) 00:00-10:00
3 rounds- 20 deadlifts 185# + 10 toes to bar
2) 10:00-20:00
5:00 amrap- 30 double unders + 10 alternating db snatch 70#
3) 20:00-30:00
3 rounds- 20 overhead squats 95# + 10 burpees
10x30 calorie airdyne @ 90-95% (walk rest 2:00)
session 2
a) 3 rounds (not for time)
1) 10 chest to bar pull ups
2) 10 hip extensions
3) 10 kb ohs 53# (5 each arm)
b) 3x8 back squats (add 10# from previous 2 weeks) (rest 1:30)
c) 3x1 back squats (85-95%) (rest 1:30)
d) perform with a 30:00 running clock
1) 00:00-10:00
3 rounds- 20 deadlifts 185# + 10 toes to bar
2) 10:00-20:00
5:00 amrap- 30 double unders + 10 alternating db snatch 70#
3) 20:00-30:00
3 rounds- 20 overhead squats 95# + 10 burpees
Wednesday, January 22, 2014
Wednesday January 22nd, 2014
a) 3 sets (not for time)
1) 10 toes to bar
2) 10 alternating pistols
3) 10 db push press 40#
b) 10:00 to work up to a heavy squat clean thruster (not maximal)
c) 4:00 amrap, 2:00 break, 6:00 amrap, 2:00 break, complete
500m row
10 power clean 155#
20 handstand push ups
30 ghd sit ups
40 kb swings 53#
50 wall balls 20#
1) 10 toes to bar
2) 10 alternating pistols
3) 10 db push press 40#
b) 10:00 to work up to a heavy squat clean thruster (not maximal)
c) 4:00 amrap, 2:00 break, 6:00 amrap, 2:00 break, complete
500m row
10 power clean 155#
20 handstand push ups
30 ghd sit ups
40 kb swings 53#
50 wall balls 20#
Monday, January 20, 2014
Tuesday January 21st, 2014
session 1
5x1000m row (walk rest 2:00)
paces for each 1000m (based upon 1000m row PR)
1) PR + :35 (example- 3:15 PR = 3:50 for this interval)
2) PR + :30
3) PR + :25
4) PR + :20
5) PR + :15
session 2
perform this workout with a 40:00 running clock
00:00-10:00- EMOTM x 10 sets
8 burpees to 6" + 4 snatch 145#
10:00-15:00- 5:00 break
15:00-25:00- EMOTM x 10 sets
12 box jumps 24" + 6 shoulder to overhead 135#
25:00-30:00- 5:00 break
30:00-40:00- EMOTM x 10 sets
8 thrusters 100# + 8 chest to bar pull ups
*if work is not completed within minute, finish set and rest the next minute*
5x1000m row (walk rest 2:00)
paces for each 1000m (based upon 1000m row PR)
1) PR + :35 (example- 3:15 PR = 3:50 for this interval)
2) PR + :30
3) PR + :25
4) PR + :20
5) PR + :15
session 2
perform this workout with a 40:00 running clock
00:00-10:00- EMOTM x 10 sets
8 burpees to 6" + 4 snatch 145#
10:00-15:00- 5:00 break
15:00-25:00- EMOTM x 10 sets
12 box jumps 24" + 6 shoulder to overhead 135#
25:00-30:00- 5:00 break
30:00-40:00- EMOTM x 10 sets
8 thrusters 100# + 8 chest to bar pull ups
*if work is not completed within minute, finish set and rest the next minute*
Sunday, January 19, 2014
Saturday, January 18, 2014
Saturday January 18th, 2014
a) 3x10 squat snatch 135# (rest 1:00)
b) 3x10 clean and jerk 155# (rest 1:00)
c) 15:00 amrap
5 muscle ups
10 shoulder to overhead 115#
15 ball slams 40# (or plate slams 35#)
20 alternating pistols
Thursday, January 16, 2014
Thursday January 16th, 2014
session 1
airdyne 20 cals x 10 sets (walk rest 2:00)
session 2
a) 3x8 back squats (same weights as last week) (rest 1:30)
b) 3x1 back squats (80-90%) (rest 1:30)
c) 12:00 amrap
12 wall balls 25#
9 ring dips
6 burpee box jumps 24" (must open hips at top of box. do not jump over box)
airdyne 20 cals x 10 sets (walk rest 2:00)
session 2
a) 3x8 back squats (same weights as last week) (rest 1:30)
b) 3x1 back squats (80-90%) (rest 1:30)
c) 12:00 amrap
12 wall balls 25#
9 ring dips
6 burpee box jumps 24" (must open hips at top of box. do not jump over box)
Wednesday, January 15, 2014
Wednesday January 15th, 2014
only 1 session today. get in, warm up well, hit the workouts hard and get out. should be a much shorter session than usual.
a) airdyne :50 @ z1 + :10 hard x 5 sets
b) 3 rounds
15 overhead squats 135#
15 toes to bar
(rest 5:00)
c) 3 rounds
10 man makers 40#
200m run
a) airdyne :50 @ z1 + :10 hard x 5 sets
b) 3 rounds
15 overhead squats 135#
15 toes to bar
(rest 5:00)
c) 3 rounds
10 man makers 40#
200m run
Tuesday, January 14, 2014
Tuesday January 14th, 2014
this week the volume will drop a little bit then get picked back up next week.
session 1
10x500m row (2:00 rest)
@ 1:52, 1:51, 1:50, 1:49, 1:48, 1:47, 1:46, 1:46, 1:45, 1:45
session 2
a) :30 on + :30 off x 4 sets (warm up)
ball slams/plate slams (30#/35#)
burpees to 6"
alternating db snatch 70#
b) emotm 3 tNg power snatch ladder (8 sets)
start @ 95# and work up by 10# (work on speed and efficiency)
c) 10-8-6-4-2
alternating db snatch 100#
30 double unders after each round
session 1
10x500m row (2:00 rest)
@ 1:52, 1:51, 1:50, 1:49, 1:48, 1:47, 1:46, 1:46, 1:45, 1:45
session 2
a) :30 on + :30 off x 4 sets (warm up)
ball slams/plate slams (30#/35#)
burpees to 6"
alternating db snatch 70#
b) emotm 3 tNg power snatch ladder (8 sets)
start @ 95# and work up by 10# (work on speed and efficiency)
c) 10-8-6-4-2
alternating db snatch 100#
30 double unders after each round
Sunday, January 12, 2014
Sunday January 12th, 2014
session 1
40:00 row for meters (stay under 2:00/500m)
session 2
a) emotm clean and jerk ladder (start @ 185# and move up by 10# each set)
b) muscle ups work
c) 3 rounds
400m run
50 air squats
10 muscle ups
40:00 row for meters (stay under 2:00/500m)
session 2
a) emotm clean and jerk ladder (start @ 185# and move up by 10# each set)
b) muscle ups work
c) 3 rounds
400m run
50 air squats
10 muscle ups
Saturday, January 11, 2014
Saturday January 11th, 2014
session 1
a) 3x8 back squats (heavy) (rest 1:30)
b) 3x1 back squats (85-95%) (rest 1:30)
c) emotm 4 tNg power snatch ladder (start @ 95#)
session 1
50 double unders
40 overhead squats 115#
30 chest to bar pull ups
20 parallette handstand push ups (10" deficit)
10 man makers 40#
a) 3x8 back squats (heavy) (rest 1:30)
b) 3x1 back squats (85-95%) (rest 1:30)
c) emotm 4 tNg power snatch ladder (start @ 95#)
session 1
50 double unders
40 overhead squats 115#
30 chest to bar pull ups
20 parallette handstand push ups (10" deficit)
10 man makers 40#
Thursday, January 9, 2014
Friday January 10th, 2014
session 1
10 x 1:00 airdyne @ 85% + 300m row @ z1
(rest 1:00 between sets)
session 2
a) emotm x 7:00
5 deadlifts 315# + 10 push ups
b) 20:00 amrap
5 power snatch 115#
10 toes to bar (or pull ups if hit ghd workout prior day)
15 box jumps 24"
10 x 1:00 airdyne @ 85% + 300m row @ z1
(rest 1:00 between sets)
session 2
a) emotm x 7:00
5 deadlifts 315# + 10 push ups
b) 20:00 amrap
5 power snatch 115#
10 toes to bar (or pull ups if hit ghd workout prior day)
15 box jumps 24"
Thursday January 9th, 2014
session 1
5k row @ z1 (every 1k, perform 10 plate slams 45#)
session 2
a) 4x3 strict press (rest 1:30)
b) main site (January 4th)
50 back squats 95#
50 ghd sit ups
50 back squats 75#
50 back extensions
50 back squats 55#
50 ghd sit ups
(10:00 rest)
c) 100 burpees (every 2:00, perform 5 clean and jerks 135#)
5k row @ z1 (every 1k, perform 10 plate slams 45#)
session 2
a) 4x3 strict press (rest 1:30)
b) main site (January 4th)
50 back squats 95#
50 ghd sit ups
50 back squats 75#
50 back extensions
50 back squats 55#
50 ghd sit ups
(10:00 rest)
c) 100 burpees (every 2:00, perform 5 clean and jerks 135#)
Wednesday, January 8, 2014
Wednesday January 8th, 2014
session 1
tabata airdyne x 4 sets (rest 5:00 between sets)
(score- total calories each round)
session 2
a) emotm x 10:00
odd- 15 kb swings 70#
even- 12 alternating pistols
b) 10 rounds
15 wall balls 20#
9 lateral stick jumps 24"
3 power snatch 165#
(10:00 rest)
c) 7:00 amrap
8 db thrusters 40#
8 handstand push ups (4" deficit)
tabata airdyne x 4 sets (rest 5:00 between sets)
(score- total calories each round)
session 2
a) emotm x 10:00
odd- 15 kb swings 70#
even- 12 alternating pistols
b) 10 rounds
15 wall balls 20#
9 lateral stick jumps 24"
3 power snatch 165#
(10:00 rest)
c) 7:00 amrap
8 db thrusters 40#
8 handstand push ups (4" deficit)
Tuesday, January 7, 2014
Tuesday January 7th, 2014
session 1
10 x 500m row (2:00 rest between)
@ 1:47, 1:46, 1:45, 1:44, 1:43, 1:42, 1:41, 1:41, 1:40, 1:40
session 2
a) emotm power snatch x 15:00
minutes 1-5- 135# x 6
minutes 6-10- 155# x 4
minutes 11-15- 185# x 1 (every :30)
b) muscle up work
c) 6:00 amrap
5 power cleans 155#
7 toes to bar
9 box jumps
(6:00 rest)
d) 6:00 amrap
5 burpees to 6" target
7 chest to bar pull ups
9 shoulder to overhead 135#
(6:00 rest)
e) 6:00 amrap
5 overhead squats 155#
7 hand release push ups
9 deadlifts 155#
10 x 500m row (2:00 rest between)
@ 1:47, 1:46, 1:45, 1:44, 1:43, 1:42, 1:41, 1:41, 1:40, 1:40
session 2
a) emotm power snatch x 15:00
minutes 1-5- 135# x 6
minutes 6-10- 155# x 4
minutes 11-15- 185# x 1 (every :30)
b) muscle up work
c) 6:00 amrap
5 power cleans 155#
7 toes to bar
9 box jumps
(6:00 rest)
d) 6:00 amrap
5 burpees to 6" target
7 chest to bar pull ups
9 shoulder to overhead 135#
(6:00 rest)
e) 6:00 amrap
5 overhead squats 155#
7 hand release push ups
9 deadlifts 155#
Saturday, January 4, 2014
Sunday January 5th, 2014
session 1
35:00 row for meters (goal is to beat last week's score)
session 2
a) emotm ladder- power clean + hang power clean + jerk
(start @ 185# and go up 10# each minute until failure)
b) muscle up work
c) 21-15-9
squat cleans 135#
handstand push ups
35:00 row for meters (goal is to beat last week's score)
session 2
a) emotm ladder- power clean + hang power clean + jerk
(start @ 185# and go up 10# each minute until failure)
b) muscle up work
c) 21-15-9
squat cleans 135#
handstand push ups
Saturday January 4th, 2014
session 1
a) 3x3 front squats (10# heavier from 2 weeks ago) (rest 1:30)
b) 3x1 front squats (rest 1:30)
c) emotm snatch ladder- 2 tNg, starting @ 115# (add 10# per minute until failure)
session 2
12:00 amrap
100 wall balls
50 chest to bar pull ups
50 alternating db snatch 70#
(rest 10:00)
6:00 ascending ladder (3-3/6-6/9-9/etc)
overhead squats 115#
ring dips
a) 3x3 front squats (10# heavier from 2 weeks ago) (rest 1:30)
b) 3x1 front squats (rest 1:30)
c) emotm snatch ladder- 2 tNg, starting @ 115# (add 10# per minute until failure)
session 2
12:00 amrap
100 wall balls
50 chest to bar pull ups
50 alternating db snatch 70#
(rest 10:00)
6:00 ascending ladder (3-3/6-6/9-9/etc)
overhead squats 115#
ring dips
Thursday, January 2, 2014
Friday January 3rd, 2014
session 1
every 2:00 x 15 sets
250m row + 10 ball slams (40#) (or 10 plate slams 45#)
(rows should be progressive. use first few sets as a warm up, then work up to a decently hard pace for last couple of sets)
session 2
a) emotm x 10:00- 3 tNg deadlifts
@ 205, 225, 245, 265, 285, 305, 325, 345, 365, 385
b) 5 rounds (rest 1:1)
round 1- 9 bar facing burpees, 12 thrusters 95#, 15 toes to bar, 18 deadlifts 155#, 21 box jumps 24" round 2- 9 thrusters 95#, 12 toes to bar, 15 deadlifts 155#, 18 box jumps 24", 21 bar facing burpees
round 3- 9 toes to bar, 12 deadlifts 155#, 15 box jumps 24", 18 bar facing burpees, 21 thrusters 95#
round 4- 9 deadlifts 155#, 12 box jumps 24", 15 bar facing burpees, 18 thrusters 95#, 21 toes to bar
round 5- 9 box jumps 24", 12 bar facing burpees, 15 thrusters 95#, 18 toes to bar, 21 deadlifts 155#
c) tabata airdyne x 2 sets (rest 5:00 between sets)
Thursday January 2nd, 2014
session 1
row 9k @ z1 pace
session 2
a) 2x2 strict press (rest 1:30)
2x1 strict press (rest 1:30)
b) 2x2 push press (rest 1:30)
2x1 push press (rest 1:30)
c) 5x1 clean (add 10# each set from 2 weeks ago) (rest 1:00)
d) 5 rounds
10 power snatch 115#
40 double unders
e) 20 man makers 40#, for time (5:00 after part d)
row 9k @ z1 pace
session 2
a) 2x2 strict press (rest 1:30)
2x1 strict press (rest 1:30)
b) 2x2 push press (rest 1:30)
2x1 push press (rest 1:30)
c) 5x1 clean (add 10# each set from 2 weeks ago) (rest 1:00)
d) 5 rounds
10 power snatch 115#
40 double unders
e) 20 man makers 40#, for time (5:00 after part d)
Wednesday, January 1, 2014
Wednesday January 1st, 2014
and we are back after a wonderful vacation back home...
a) airdyne- :30 sprint, :30 light x 30 sets
b) 3x5 back squats (10# heavier on each set from 2 weeks ago) (rest 1:30)
c) 3x1 back squats (rest 1:30)
d) emotm x 12:00
odd- 15 ghd sit ups
even- 15 wall balls 25#
e) 8:00 ascending ladder (2/2-4/4-6/6-etc)
clean and jerk 135#
parallette handstand push ups (5" deficit)
#tb33
a) airdyne- :30 sprint, :30 light x 30 sets
b) 3x5 back squats (10# heavier on each set from 2 weeks ago) (rest 1:30)
c) 3x1 back squats (rest 1:30)
d) emotm x 12:00
odd- 15 ghd sit ups
even- 15 wall balls 25#
e) 8:00 ascending ladder (2/2-4/4-6/6-etc)
clean and jerk 135#
parallette handstand push ups (5" deficit)
#tb33
Subscribe to:
Posts (Atom)