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
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
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
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
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
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
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
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
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)
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
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.
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.
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
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)
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
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#
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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.
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
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
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
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.
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
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
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
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