October 2015
Thur Oct 8, 2015
A. 25 minutes – Goal is for each exercise to be performed with perfect “virtuosity”,
so you should rest as needed between movements to ensure perfect form on each rep.
This is NOT “For Time”
8 Reps of Renegade Row – Complete 8 reps with one arm, then 8 reps with the other arm
5 Reps of 1-arm Russian KBS + 5 Reps of 1-Arm OHS – Then rest and repeat for other arm
5 Reps of Box Jump (each rep starts seated on lower box)
One-Arm Farmer’s Walk (heavy) x 2 lengths of gym – Then switch arms
30 seconds of weighted plank, or 60 seconds of unweighted plank (on elbows)
30 seconds accumulated time of “towel hang” from pull-up bar
***If you cannot complete in 2 sets, then scale to hang from pull-up bar without towel
B. 3 Rounds (for quality, not for time):
15 Hip Extensions
10 Hip Thrusts - https://www.youtube.com/watch?v=sQcHgXOl9yo
10 Cal Row or Assault Bike @ recovery pace
REST DAY - Mobility work!
REST DAY - Take a long walk
A. Clean "Pull Unders" (AKA "Tall Cleans") - NO LEG DRIVE
https://www.youtube.com/watch?v=xX7Kznih6R8
5 sets of 3, increasing weight
B. 5 sets of complex, moderate and increasing weight:
Hang clean HIGH pull + Hang power clean + Hang squat clean
C. Work to challenging weight with perfect footwork and fast elbows in catch position
2 Hang Power cleans + 1 Hang Squat Clean
D. Hang Squat clean - Work to challenging weight for one rep
Wed Oct 7, 2015
Please see the article and video (below) for the HSPU EMOM in todays Fitness program
A. Bench Press – Reps 10-8-6-4 (increasing weight)
B. Strict HSPU Practice – EMOM x 7 min UNBROKEN
Once you successfully achieve 5 reps EMOM, INCREASE
deficit or add difficulty by ½ inch the following week.
***Scale to Strict DB or KB Overhead Press if needed
C. AMRAP 6 min:
8 Push Press
30 Double-unders / 60 single-unders
Rest 4 min
D. AMRAP 6 min:
8 DB Snatch (4 per arm)
8 Dips / Push-ups
A. Snatch – 67% x 3, 73% x 2, 79% x 2
B. Snatch Balance (based off SB max) – Work up to 84% x 3
C. Back Squats – 91% x 3 sets of 2 reps
D. Bent-Over Barbell Rows – 3 x 10 (increase weight if made all reps in good form last week)
***Complete part E on your own after class
E. Sprints (preferably find a hill that takes 30 seconds to sprint to top.
Then walk to bottom slowly, and repeat for 5 total reps) – If you occasionally
can’t get up mentally for sprints, then feel free to do Airdyne or Rowing intervals
(5-6 sets of 30 sec ALL-OUT, with 90-120 sec rest between sets).
A. Strict Press – 3 x 3 (same weight, double progression) – RPE 9 on final set
B. Dips – 3 x 5 (same weight, double progression) – RPE 9 on final set
C. Barbell Bench Press x Reps 12-10-8-6 (increasing) + Drop set after set of 6
RPE 10 on set of 6 reps and on Drop Set
D. Alternate movements x 3 sets each:
Weighted Push-ups x 6-8 reps (as heavy as possible with good form) – RPE 10
Rest 1 min
Lateral Raises x 12-15 reps – RPE 9
Rest 1 min
E. SUPERSET two movements x 3 sets each:
Band Pushdowns x 15-25 reps (based on band and difficulty)
Bench Dips x 10-12 reps (add weight or elevate feet as needed)
Rest 2 min
Tues Oct 6, 2015
A. Front Squats – 5 x 3 (increasing weight to heavy triple)
B. Single-Leg DB RDL – 3 x 8-10 per leg
C. AMRAP 3 min (rest 2 min) x 4 sets:
***Score is TOTAL Wall-Balls
Run 200m / Row 250m / Assault .4 mi (.3 mi female)
15 Back Squats from ground (light/moderate)
15 TTB / KTE
Max Wall-Balls
A. C&J – Work up to 94% x 2 (longer rest b/w reps is ok), then 97% x 1
B. Push Press (based roughly off jerk max – Adjust accordingly if too easy or difficult)
68% x 4, 72% x 4
C. EMOM x 14 min (alternating movements each minute):
Even minutes – Choose number of Ring Muscle-ups UNBROKEN
Odd minutes – Choose number of Burpees (about 20 sec of hard work)
***Complete part D on your own after class
D. Turkish Get-ups x 20 reps (heavy, alternating arms each rep) – FOR QUALITY, not time
A. Front Squats – 3 x 3 (same weight, double progression) – RPE 9 on final set
B. Back-Rack Split Squats – Reps 10-8-6 (increasing) – RPE 9 on final set
C. Single-Leg RDL (holding KB with two hands, wrapping towel around KB)
3 sets x 12-15 reps (first set light, next 2 sets heavier) – RPE 8 on final 2 sets
***Complete both legs, then rest 2 min
D. Back-Rack Lunges (alternating legs) – 3 x 10-12 reps – RPE 9
E. 3 Rounds:
12 Side Bends Right side (Holding DB)
12 Side Bends Left side (Holding DB)
12 Sit-ups (holding DB on chest)
12 TTB or Hanging knee-ups
Mon Oct 5, 2015
Please see the write-up and videos on the methods of progression for the EMOM in today's Fitness program
***Note, if you don't see it posted currently, check back later this evening, and it should be up by then
A. Barbell Row – Reps 10-8-6-4 (increasing weight)
B. Legless Rope Climbs / False-Grip Ring Pull-ups / Ring Rows – EMOM x 7 min UNBROKEN
***Once you hit same number for all 7 minutes, then increase difficulty following week
C. 1 min at each station (everyone start at different station) x 4 rounds:
***SCORE IS TOTAL REPS
Deadlifts (light/moderate)
Burpee Pull-ups
Row or Assault Calories
Hang Power cleans (same barbell as DL)
Rest 1 min
A. Snatch – 80% x 2, then 85% x 2 sets of 2 reps
B. Snatch Pulls (based off snatch max) – 104% x 4, 108% x 3
***Focus on maintaining PERFECT snatch technique through full movement
(i.e. butt doesn’t fly up, lead with chest, controlled first pull etc…)
C. Back Squats – Work up to 88% x 2 sets of 3 reps
D. EMOM x 8 min – Strict Pull-ups
(If you made all 8 min UNBROKEN last week, add small load and try to hit same number)
***Complete part E on your own after class
E. Weighted Plank (Heavy) – 3 sets x 30 sec each (rest 2 min between sets)
A. Strict Pull-ups – 3 x 5 (same weight, double progression) – RPE 9 on final set
B. Chest-Supported DB Rows – Reps 10-8-6 (increasing) – RPE 9 on final set
C. SUPERSET two movements x 3 sets each:
Reverse DB Flies (lying face down on incline bench) x 15-20 reps (RPE 7-8)
SUPERSET Ring Rows or Inverted Rows on barbell (athlete choice) (RPE 9) x 12-15 reps
Rest 2 min
D. Bent-over DB Rows (Holding 2 DB, alternate arms on each rep)
3 sets x Reps 15-12-9 (increasing weight) – RPE 9 on last set
***Remember that reps are “per arm” so it’s actually 30-24-18 reps
E. SUPERSET two movements x 3 sets each:
Barbell Concentration Curls x 10-12 reps – RPE 8
https://www.youtube.com/watch?v=tvb9zZcBaCs
SUPERSET with DB Hammer Curls x 8-10 reps – RPE 9
Sat Oct 3, 2015
A. Test for heaviest load for 20 second “Chin over bar hold”
***Take your time, completing multiple sets of increasing load
B. For Time (22 min time cap):
20 Goblet Squats
20 Pull-ups / Ring Rows
10 Reverse Burpees
Run 1200m
15 Goblet Squats
15 Pull-ups / Ring Rows
10 Reverse Burpees
Run 800m
10 Goblet Squats
10 Pull-ups / Ring Rows
10 Reverse Burpees
Run 400m
NO WEIGHT TRAINING - Final day of "de-load week"
Take a long bike ride, long walk, or long/slow Airdyne/Row.
Try to get outside and get some sun and be active. Swimming/Surfing is cool, too.
Starting next week, C&J gets really heavy, and the Snatch will follow with
extremely heavy loads the week after...
See FITNESS workout
Fri Oct 2, 2015
A. Z Press (L-seated military press) – Reps 10-8-6-4 (increasing weight)
B. Dips / Push-ups – EMOM x 7 min UNBROKEN
***Once you hit same number for all 7 minutes, then increase difficulty following week
C. AMRAP 10 min:
6 HSPU (or 20 sec HS Hold)
9 “two-push-up” Burpees
12 Russian KBS (heavy)
15 second L-Sit (use rings or stack plates, or paralletes)
D. Plank on elbows – 3 sets of 30 seconds with added weight if possible (rest 1-2 min b/w sets)
***Note that this is a “back-off” week before the final 4-week push to new PR’s…
please honor the percentages and use this as an opportunity to focus on form
and really dial it in before it gets really heavy in the coming weeks….
A. C&J – 60% x 2, 65% x 2, 70% x 2, 2
B. Front Squats – 75% x 3, 3, 3
C. EMOM x 10 min (alternating movements each minute) – OPTIONAL – rest up if desired:
Even minutes – Rope Climbs (either 1 legless or 2 with legs)
Odd minutes – Choose number of Double-Unders
D. Hip extensions – NO ADDED WEIGHT – 2-3 sets of 15-20 reps
E. DB lateral Raises – 3 x 12-15 reps (slow and controlled)
A. Strict Press – 3 x 3 (same weight, double progression) – RPE 9 on final set
B. Dips – 3 x 5 (same weight, double progression) – RPE 9 on final set
C. SUPERSET 2 movements x 3 sets:
DB Bench Press x 6-8 reps (heavy) – RPE 9-10
SUPERSET DB Flies x 10-12 reps – RPE 8
Rest 2 min
D. Bradford Press – 1 set with empty barbell, then 3 x 12-15 (moderate) – RPE 7
https://www.youtube.com/watch?v=gD6XoIXGmDI
E. Skull Crushers x Reps 20-15-12-10 (increasing weight) – RPE 9 on last 2 sets
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