Thur Oct 29, 2015
A. Cyclical Conditioning Day – Complete sequence per below structure:
***Note that for the 400m Run and the 200m Run segments, the walking distance
is equal to the work distance – But for the 800m Run, the walking distance is HALF
the work distance, and for the 100m SPRINTS, the walking distance is DOUBLE the
working distance.
The entire time spent on this should be around 40 minutes
Complete 1 set of:
Run 800m / Row 1000m / Assault 1.5 miles @ hard pace
Walk 400m or casually Row 500m / Assault .7 miles slowly
Complete 2 sets of:
Run 400m / Row 500m / Assault .7 miles @ hard pace
Walk 400m or casually Row 500m / Assault .7 miles slowly
Complete 3 sets of:
Sprint 200m / Row 250m / Assault .4 miles @ hard pace
Walk 200m or casually Row 250m / Assault .4 miles slowly
Complete 4 sets of:
All-out Sprint 100m / Row 125m / Assault 20 seconds
Walk 200m or casually Row 250m / Assault 2 minutes slowly
B. Mobility work on Hips/Legs/Calves
REST DAY
REST DAY
A. 4 sets increasing weight for complex:
***Not too heavy, just as a warmup for shoulders
Strict Press + Push Press + Push Jerk
B. Complete 3-4 sets increasing weight:
3 reps of "back rack split Jerk" with back foot already set
in landing position, and only move the front foot out
C. Complete 3-4 sets increasing weight:
3 reps of "back rack split Jerk" with front foot already set
in landing position, and only move the back foot
D. Complete sets of increasing weight, in remaining time:
Back-Rack Split Jerk (moving both feet)
Wed Oct 28, 2015
A. Bench Press – Work up to 5 RM
B. Strict HSPU Practice – EMOM x 7 min UNBROKEN
***Choose most difficult option possible to achieve 5 reps EMOM
***Scale to Strict DB or KB Overhead Press if needed
C. 4 Rounds:
Score is TOTAL REPS
30 seconds of Dips or Push-ups (Rest 30 sec)
30 seconds of Box Jumps or Step-ups (Rest 30 sec)
30 seconds of Push Press (Rest 30 sec)
30 seconds of Abmat sit-ups (Rest 30 sec)
A. Snatch – 80% x 3, 83% x 2, 86% x 1
B. Front Squat – 70% x 3, 75% x 2, 80% x 1, 85% x 1
C. EMOM x 14 min (alternating movements each minute)
Test yourself on some combo of movements you used in the earlier
stages of the cycle and check for improvement on those movements.
A. Strict Press – Work up to 3 RM
B. Dips – Work up to 5 RM (add weight as needed to reach 5 RM)
Then rest as needed and test max reps unbroken with bodyweight.
***Scale to max 5 RM Pushup and Max push-ups with bodyweight if needed
C. DB Incline Bench Press
Complete 3-4 sets increasing weight to work to 6 RM
D. EMOM x 7 min:
Choose number of push-ups to hit the SAME NUMBER unbroken for each minute
***If the number is above 8, add weight or increase difficulty. If number is below 5, elevate hands to decrease difficulty
E. 3 Rounds (RPE 8 for all movements):
12-15 Lying Tricep Extensions (choose DB or BB)
Rest 1 min
12-15 Lateral Raises
Rest 1 min
Tues Oct 27, 2015
A. Front Squats – Work up to 3 RM
B. Single-Leg DB RDL
Complete 3-4 sets increasing weight to 10 RM per leg
C. 8 minutes to work up to a challenging single for Hang Squat Clean
D. AMRAP 8 min:
5 Hang Squat Cleans (60-65% of weight from part C)
15 KBS
30 Double-unders / 60 single-unders
A. C&J – FIND NEW 1 RM
B. If the Jerk fails, continue building in weight to find 1 RM for Clean
C. Time permitting – use this as opportunity to make up a missed max test from a prior week
A. Front Squats – Work up to 3 RM
B. Back-Rack Split Squats – Work up to 6 RM
C. 3 Rounds (RPE 7 for all movements):
12-15 Goblet Squats
Rest 30-60 sec
12-15 Calf Raises (elevate feet for more difficulty)
Rest 30-60 sec
12-15 Box Step-ups (alternating legs)
Rest 30-60 sec
D. 3 Rounds:
100m Farmers Carry (one KB or DB in each hand)
12 Toes to Bar or Hanging knee-ups
20 abmat sit-ups (add weight if desired)
Mon Oct 26, 2015
This is the final week of the current cycle. Starting Mon Nov 2, the new cycle will begin
A. Barbell Row – Work up to 6 RM while keeping static torso angle
B. Legless Rope Climbs / False-Grip Ring Pull-ups / Ring Rows – EMOM x 7 min UNBROKEN
***Try to hit same number for all 7 minutes
C. Turkish Get-ups – Complete 20 reps alternating arms NOT FOR TIME (for quality)
Try to do the last 10 reps heavier than the first 10 reps
D. AMRAP 9 min:
Climb as high as possible with rep scheme 1-2-3-4-5-6-7-8 etc…
Pull-ups (scale to jumping pullups instead of assisted pullups)
Burpees
A. Snatch – FIND NEW 1 RM
B. Acceptable to do some Airdyne/Rowing, but stay away from any and all
non-cyclical movements that might inhibit potential for 1 RM C&J test on Tuesday
A. Strict Pull-ups – Work up to 5 RM Pull-up (add weight or scale as needed to reach 5 RM)
Then rest as needed and test max reps unbroken with bodyweight.
***Scale to max unbroken Ring Rows with perfect form
B. Chest-Supported DB Rows
Complete 4-5 sets to progressively work up to 6 RM
C. 3 Rounds (RPE 7 for all movements):
12-15 DB Pullovers
Rest 30-60 sec
12-15 Inverted Rows (choice of barbell or ring rows)
Rest 30-60 sec
12-15 Assisted Pull-ups
Rest 30-60 sec
D. SUPERSET movements 3 sets each:
Barbell Curls x 6-8 reps (heavy) – RPE 9
SUPERSET DB Hammer Curls x 6-8 reps – RPE 9
Rest 2 min
