Tues Aug 11, 2015
Upper Body pull:
A. Deadlifts – 5 x 5 (increasing each set to top set of 5)
***First 4 sets should merely be progressive warm-ups. Only ONE HEAVY SET
B. Strict Pull-ups – 3 x 5-8 (double progression)
***Double progression means that once you can achieve all 3 sets of 8 with same weight, then add weight next time and work back up to 3 x 8 before adding weight again.
C.Bent-Over Barbell Rows – Work up to 8 RM in 3-4 sets
D.AMRAP 7 min:
50 Box Jumps (24/20’’)
50 Deadlifts
Max reps Pull-ups
L1 – 85/55, Step-ups, Jumping/Assisted Pull-ups
L2 – 125/80, Kipping PU
L3 – 165/105, Kipping PU
L4 – 205/125, CTB Pull-ups
C. SUPERSET two movements x 3 sets:
https://www.youtube.com/watch?v=zxNLZ54Trt0
8-12 reps Incline Bench Chest-Supported DB Rows (heavy)
SUPERSET – Assisted Pull-ups x 10-15 reps
Rest 2 min
D.2 Rounds:
Pullovers (Bands or DB) x 15-25 reps
Rest 30 sec
Ring Rows x 10-15 reps
Rest 30 sec
E. DB Preacher Curls (triceps resting on hump of GHD machine)
Reps 15-12-9 (increasing weight)
Mon Aug 10, 2015
Conditioning:
A. AMRAP 8 min:
Run 800m / Row 1000m / Assault 1.5 miles
Max rounds in remaining time of:
8 Thrusters
8 TTB / KTE
Rest 4 min
B. AMRAP 8 min:
Run 800m / Row 1000m / Assault 1.5 miles
Max rounds in remaining time of:
8 DB Snatch (4 per arm, anyhow)
8 Burpees
Rest 4 min
C. AMRAP 8 min:
Run 800m / Row 1000m / Assault 1.5 miles
Max rounds in remaining time of:
8 Hang power clean and press
8 Front Rack Lunges
(Same barbell weight as thrusters)
***Note DB Snatch weights are athlete choice (no levels)
***When choosing weights for barbell and TTB/KTE movements, the goal is to be able to go UNBROKEN on all sets of each movement
L1 – 45/33, Knees above waist
L2 – 75/55, Knees to elbows
L3 – 95/65, TTB
L4 – 110/75, TTB
Sat Aug 8, 2015
A. Work up to 1 RM for weighted pull-up
B. One set of Max Reps Strict Pull-ups with Bodyweight
(If less than 6 reps, scale to Ring Row for one set of max reps)
Running Wall-Ball Cindy – AMRAP 20 min:
Run 200m
One Round of WB Cindy
Run 200m
Two Rounds of WB Cindy
Run 200m
Three Rounds of WB Cindy
Run 200m
Four Rounds of WB Cindy etc…
ONE ROUND OF WB CINDY EQUALS:
5 Pull-ups
10 Push-ups
15 Wall-Balls
L1 – Ring Rows, Hands-elevated Push-ups, 14/10# WB
L2 – Kipping Pull-ups, H.R. Push-ups, 20/14# to 9/8 ft
L3 – CTB Pull-ups, Dynamic/Plyo Push-ups, 20/14# to 10/9 ft
L4 – Strict Pull-ups, Clapping Push-ups, 20/14# to 10 ft
Fri Aug 7, 2015
A. Strict Press – 3 x 5-8 reps (double progression)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
***Muscular Development and Conditioning groups split after part A today
B. Jerks from rack (L1 and L2, Push Jerk, L3 and L4 Split Jerk) - Work quickly to heavy set of 2
***Keeping rep scheme at “doubles” – try to increase load from last week
C. Kipping HSPU – technique work, practice progressions, and skill work x 8 minutes
ADV (L3 and L4) work movement through deficit and see how much deficit you can create for 3 perfect reps unbroken
D. AMRAP 9 min:
Run 400m
30 Shoulder to Overhead (Push jerks or Push press)
30 Sit-ups
Run 400m
Max reps Kipping HSPU
L1 – 65/35, Abmat sit-ups, Box HSPU or Strict Press with DB’s
L2 – 85/55, V-ups, ground level HSPU (male), 1 abmat (female)
L3 – 110/80, Weighted Sit-ups, 2’’ deficit (male), ground level (female)
L4 – 145/100, GHD Sit-ups, 8/4’’ deficit
B. Choose one of the following 2 options:
1. Push Press - 5 x 3 (increasing weight to top triple)
2. Hang Muscle-Snatch - Reps 15-12-10-8
C. SUPERSET two movements x 2 sets:
Arnold DB Press x 8-10 reps
SUPERSET with Lateral Raises x 8-10 reps
Rest 2 min
D. SUPERSET two movements x 2 sets:
Alternating DB Front Raises x 12 reps per arm (24 reps total)
SUPERSET with Face Pulls x 25 Reps
Rest 2 min
E. For Time (8 min time cap):
50 Hanging Oblique Knee-ups
100 Abmat Sit-ups
