Friday, Jan. 1st, 2009

AMRAP in 75 sec of 315# DL
rest 3 min
AMRAP in 150 sec of Muscle-ups
rest 3 min
AMRAP in 225 sec of 36" box jumps

rest 10 min

work on the following progression:
Back lever tuck
Back lever flat tuck
Back lever straddle
-Start in an inverted hang and slowly lower in to position, hold it for a moment then return to an inverted hang and try the next. Take 3-5 attempts at the progression (or stop when you fail). To increase difficulty hold the back lever straddle for longer or bring your feet closer together.

Thursday, Dec. 31st, 2009

Press
3-3-3-1-1-1

rest 5 min

WOD:
1000m row
50 thrusters
30 pullups

rest 5 min

max duration frog stand
(knees on elbows outside of arms, balancing just on your hands)
max duration handstand hold (normal width)
max duration straight hang on pullup bar

Tuesday, Dec. 29th, 2009

Low Bar Squat
1-1-1-1-1-1-1 (try for 1 rep max - you are done when you fail)

rest 5-10 min

WOD:
3rnds of:
50 Double Unders
40 situps
30 squats
20 knees to elbows
10 strict pullups

rest 5 min

Skill work - 3 rnds of:

L-sit parallel bar (PB) tuck - 20 sec
rest 20 sec
L-sit PB low (legs straight feet just off ground) - 10 sec
rest 20 sec
L-sit PB (legs straight parallel to ground - rounded back) - 5 sec
rest 20 sec

Monday, Dec. 28th, 2009

Hang Power Clean
1-1-1 (2 min rest in between)
Power Clean
1-1-1 (3 min rest in between)
Full Clean
1-1-1 (2 min rest in between)

3 Sets of:
7 Ring pushups
5 Ring pushups - Bulgarian (wide)
3 Ring pushup - Pseudo planche (hands by hips)
rest 10 sec
2 x 30yrd sprint shuttle (3 cones 10 yrds apart - 1st cone and back then 2nd cone and back then 3rd cone and back and repeat.)
rest 2 min

Tuesday, Dec. 22nd, 2009

Low Bar Back Squat
3-3-3-1-1-1

rest 5 min

4 rnds of
AMRAP in 20 sec DL at 315#
rest 1 min
AMRAP in 30 sec HSPUs
rest 1min
AMRAP in 40 sec Pullups
rest 1 min

Monday Dec. 21st, 2009

Hang Power Snatch
3-3-2-2-1-1

rest 5min

5rnds of:
1min Row
rest 20 sec
1min Sumodealift High Pull
rest 20 sec

Friday, Dec. 18th, 2009

3 rnds of:

5 Heavy Deadlift (275#)
10 Burpees
25 Double Unders

rest 10 min

3rnds of (not for time)
20 V-ups
10 back+hip extensions
10 back extensions
10 hip extensions

Thursday, Dec. 17th, 2009

Press
max effort 5-5-5-3-3-3

rest 5 min

3rnds of:
10 DB Hang Clean and Jerk (55#/arm)
20 KB Swings 55#
15 pullups

Tuesday Dec. 15th, 2009

Low Bar Back Squat
5-5-5-3-3-3

WOD
"christine"
500m row
12 Deadlift
21 Box jumps

Monday Dec. 14th, 2009

Clean
Heavy Single then 3 sets of 1 at 75%

Snatch
3 sets of 2 at 75%

Asst. exercises
3sets of
20 Back extensions
20 Knees to elbows (K2E)

Dec. 11th, 2009

Cleans
warm-up then work up to a heavy single
3-2-2-1-1-1-1-1

WOD:
3rnds of:
10 ring pushups
15 body rows
20 back extensions

Dec 10th, 2009

Lift: Warm-up then sets of 5-3-3-1-1-1 Max Effort Press

rest 5 min

WOD
4x35 yrd sprints
35 yrd burpee broad jumps
20 Wallball
35 yrd burpee broad jumps
20 SDLHP
4x35 yrd sprints

for the Wallball and SumoDeadLiftHighPull use a weight that allows you to do all reps unbroken. Wod should take 4-6min scale appropriately.

Training at Powerplay

We are now training at Powerplay. $50/month and you can workout as much as you'd like but timeslots are a bit limited. They are equipped with a 40 yrd track, rings, medballs, plyo boxes, dumbells, great O-lifting barbells, quality bumper plates, squat racks, bikes, treadmills, pullup bars etc. and I will be bringing a rower, some abmats and a few dynamax balls to add to the mix. I will be training around 12 or 1pm if you can't make it I will also be posting the workouts on the blog. Post weights and times to comments.

Tuesday, August 25th, 2009

AM

Deadlift
3 sets x 2 reps
1 set x 20-25 reps

Jerk
7 sets x 1 rep

Overhead Squat
1 set x 15 reps

PM

Gymnastics Practice
Handstands, levers, L-sit, planches etc.

Monday, August 24th, 2009

AM

Back Squat
5 sets x 3 reps

Press
5 sets x 3 reps
1 set x 15 reps

PM

1000m Row
50 thrusters
30 Pullups

Saturday, August 22nd, 2009

AM

Bench Press
3 sets x 5 reps

Front Squat
3 sets x 5 reps

Overhead Squat
1 set x 15 reps

PM

400m x 4 (rest 3 min between efforts)

Friday, August 21st, 2009

AM

Snatch
7 sets x 1 reps

Snatch Grip DL
5 sets x 3 reps

PM

21-15-9
Deadlift @ body weight
burpees
Pullups

Thursday, August 20th, 2009

AM

Cleans
7 sets x 1 reps

Back Squat
1 set x 12-15

Bench
135# x max reps

PM

AMRAP in 12 min
10 Toes to Bar
10 Kettlebell Swings 1.5 pood
10 Push Press 115#

Tuesday, August 18th, 2009

AM

Deadlift
3 sets x 5 reps

1 set x 12-15 reps

Jerk
7 sets x 1 rep

Overhead Squat
1 set x 15 reps

PM

3 rnds of
800m Run
30 Squat Cleans 95#
30 pullups

Monday, August 17th, 2009

AM

Back Squat
5 sets x 3 reps

Press
5 sets x 3 reps

1 set x 12-15 reps

PM

400m Run
21-15-9
Burpees
Wallball
400m Run

Sunday, August 16th, 2009

REST DAY! Come on over and have some B-day cake :)

Saturday, August 15th, 2009

AM

Bench Press
3 sets x 5 reps

Front Squat
3 sets x 5 reps

Overhead Squat
1 set x 15 reps

PM

AMRAP in 20 min
30 Wall ball
30 KB snatches

Friday, August 14th, 2009

AM

Snatch
5 sets x 2 reps

Snatch Grip DL
3 sets x 5 reps

Speed Deadlift (from top to knees)
1 set x 30 reps @ 165#

PM

5 Rnds of
10 Box Jumps 36"
10 Push Press

Thursday, August 13th, 2009

AM

Cleans
5 sets x 2 reps

Back Squat
1 set x 12-15

PM

Row 500m
Bench 135# for 30 reps
Row 500m
Bench 135# for 20 reps
Row 500m
Bench 135# for 10 reps

Tuesday, August 11th, 2009

AM

Deadlift
3 sets x 5 reps

1 set x 12-15 reps

Jerk
7 sets x 1 rep

Overhead Squat
1 set x 15 reps

PM

15 sec on, 30 sec off, for 6 rnds each of:
Jumping Pullups
clapping pushups
V-Ups
Jumping Squats

Monday, August 10th, 2009

AM

Back Squat
3 sets x 5 reps
or
5 sets x 3 reps

Press
3 sets x 5 reps
or
5 sets x 3 reps

1 set x 12-15 reps

PM

2 Rnds of:
30 Squat
25 KB swings
20 Wall Ball
15 burpees
350m Row

Sunday, August 9th, 2009

REST DAY

Saturday, August 8th, 2009

AM

Bench Press
3 sets x 5 reps
or
5 sets x 3 reps

Overhead Squat
3 sets x 5 reps
or
5 sets x 3 reps

PM

Sub 4 min Fran

Thrusters
Pullups

Scale weight and reps accordingly

Friday, August 7th, 2009

AM

Snatch
5 sets x 2 reps
or
7 sets x 1 rep

Snatch Grip DL
3 sets x 5 reps
or
5 sets x 3 reps

Speed Deadlift (from top to knees)
1 set x 30 reps @ 165#

PM

400m Run
5 rnds of Cindy
5pullups
10 pushups
15 squats
400m run
15-12-9
SDLHP
Ring dips

Thursday, August 6th, 2009

AM

Cleans
5 sets x 2 reps
or
7 sets x 1 rep

Back Squat
1 set x 12-15

Bench Press
max reps at 135# (to failure)

PM

"Annie"
50-40-30-20-10
Double-Unders
Sit-up

Wednesday, August 5th, 2009

REST DAY!

Take it easy, go for a jog or play a sport.

Tuesday, August 4th, 2009

AM

Deadlift
3 sets x 3 reps
or
3 sets x 5 reps

1 set x 12-15 reps

Jerk
5 sets x 2 reps
or
7 sets x 1 rep

Overhead Squat
1 set x 15 reps

PM

3 rnds of:
500m Row
20 pullups
20 ring dips
20 situps
20 air squats

Monday, August 3rd, 2009

AM

Back Squat
3 sets x 5 reps
or
5 sets x 3 reps

Press
3 sets x 5 reps
or
5 sets x 3 reps

1 set x 15 reps

PM

"2 Minute Defense"
1 Power Clean
3 Hang Squat Clean
2 Push Press/Jerk
200 feet Sprint

5 rnds
rest 2 min
5 rnds
record total time

Sunday, August 2nd, 2009

REST!!!

Do absolutely nothing but sit on your butt for most of the day.
One light round of the warmup drills and some foam roller action is a good way to deal with the inactivity.

Saturday, August 1st, 2009

AM

Overhead Squat
3 sets x 5 reps

Bench Press
3 sets x 5 reps

PM

400m Farmers walk with Jerry-cans
50 Double unders
50 Wall ball burpees
50 Double unders
50 Wall ball burpees
50 Double unders
400m Farmers walk with Jerry-cans

Friday, July 31st, 2009

AM

Snatch
5 sets x 2 reps

Snatch-Grip Deadlift
3 sets x 5 reps

Speed Deadlift (from top to just below knee)
25-30 reps x 155#

PM

21-15-9
Burpees
KB swings @ 1.5 pood

Thursday, July 30th, 2009

AM

Cleans
5 sets x 2 reps

Back Squat
1 set x 15-20 reps

Bench Press
135# max reps to failure

PM

Hit your 2k row if you missed it on Tuesday
or
10 min Cindy/Mary

Non-Competive lifters
Cleans 5-3-2-2-1-1-1
or
Front Squat
5-5-5-5-5

Wednesday, July 29th, 2009

Active REST!!!

play a sport for an hour, go for a walk/hike, just do something fun.

Tuesday, July 28, 2009

AM

Deadlift
3 sets x 3reps
1 set x 20 reps

Jerk
5 sets x 2 reps

Overhead Squat
1 set x 15 reps

PM

2 km Row

Monday, July 27, 2009

AM

Back Squat
3 sets x 5 reps

Press
3 sets x 5 reps
1 set x 15 reps

PM
400m Run
21 Thrusters
21 Pullups
400m Run
15 Thrusters
15 Pullups
400m Run
9 Thrusters
9 Pullups