A) 3 Person team FT:
200m Run as a Team
200 T2B
200m Run
200 WB 30/20
200m Run
200 Power cleans 135/95
200m Run
200 DB Snatch 45/25
200m Run
B) Skill work 15-20 Min
Friday, June 10, 2016
Sunday, June 5, 2016
Friday 6/10
A) OH Squat 3 rep max
*From the ground
B)30 Squat snatches FT @ 85% of todays max
C)10 Rds:
20 sec MAX KB swings
60 sec rest
Rest 5
10 Rds:
20 sec MAX AB
60 sec rest
*From the ground
B)30 Squat snatches FT @ 85% of todays max
C)10 Rds:
20 sec MAX KB swings
60 sec rest
Rest 5
10 Rds:
20 sec MAX AB
60 sec rest
Thursday 6/9 ACTIVE RECOVERY
45 Minute EMOM @ EASY pace
-Min 1 Walk
-Min 2 Singles
-Min 3 AB
-Min 4 Bear crawl
-Min 5 Plank
-Min 1 Walk
-Min 2 Singles
-Min 3 AB
-Min 4 Bear crawl
-Min 5 Plank
Wednesday 6/8
A) Deadlift with straps @2131; 8x5; rest 5 minutes
B1) DB Stiffleg DL @ 5151; 8-10 x4; rest 20 sec https://www.youtube.com/watch?v=8yacwvzrBTY
B2) SL glute ham bridge 20ea x4; rest 60sec
C) 21-15-9
DL 225/195
AB cal
B1) DB Stiffleg DL @ 5151; 8-10 x4; rest 20 sec https://www.youtube.com/watch?v=8yacwvzrBTY
B2) SL glute ham bridge 20ea x4; rest 60sec
C) 21-15-9
DL 225/195
AB cal
Tuesday 6/7
A) 4 Rounds:
1 Mile run as fast as possible
1 Mile walk @ moderate pace
B1)DB bench press; Max reps x 4; rest 20sec
B2)DB bicep curl; Max reps x 4; rest 20sec
B3)Banded tricep pushdown Max reps x4; rest 2 minutes
1 Mile run as fast as possible
1 Mile walk @ moderate pace
B1)DB bench press; Max reps x 4; rest 20sec
B2)DB bicep curl; Max reps x 4; rest 20sec
B3)Banded tricep pushdown Max reps x4; rest 2 minutes
Monday 6/6
A) 40-30-20-10
KB swing 70/53
Cal row (Damper on 10)
DB thrusters 35/25
NPU Burpees
**200m rest walk upon completion of each movement
B)Max effort 2K row x2
*5 minute rest between
KB swing 70/53
Cal row (Damper on 10)
DB thrusters 35/25
NPU Burpees
**200m rest walk upon completion of each movement
B)Max effort 2K row x2
*5 minute rest between
Week of 6/6-6/11
Hey guys we are going to be going through an intensification phase the next couple weeks going into a test week! I'm going to give OPTIONAL 2nd sessions to be done BEFORE your normal training with a couple hours between(if you have to do them back to back just don't do them). We'll start with twice a week then up it over the coming weeks. With increased volume comes the need to supplement all that we are taking from our bodies. Here is a list of supplements I recommend.
SUPPLEMENTS:
-Start your day with a 2 teaspoons of Bragg apple cider vin with a glass of water(Don't just use regular vin get the BRAGG unprocessed)
-Fish oil (vitamin shoppe)
-Vit B Complex (VS)
-CoQ10 (VS)
-BCAA's (I recommend GAT JETMASS as it has creatine,glutamine,GABA, and a crap ton of other stuff that can get pricey to get all separately)
-Xendurance is also a good product to look at .....it is a lactic acid buffer
OPTIONAL 2nd SESSIONS:
Session 1- 45-60 Minute AB
Session 2- 5k Row
SUPPLEMENTS:
-Start your day with a 2 teaspoons of Bragg apple cider vin with a glass of water(Don't just use regular vin get the BRAGG unprocessed)
-Fish oil (vitamin shoppe)
-Vit B Complex (VS)
-CoQ10 (VS)
-BCAA's (I recommend GAT JETMASS as it has creatine,glutamine,GABA, and a crap ton of other stuff that can get pricey to get all separately)
-Xendurance is also a good product to look at .....it is a lactic acid buffer
OPTIONAL 2nd SESSIONS:
Session 1- 45-60 Minute AB
Session 2- 5k Row
Friday, June 3, 2016
Saturday 6/4
Comp Simulation
A)12 Minute EMOM:
Min 1:Max UB WB 20/14
Min 2:12-15 Cal Row
*Rest 10 Minutes
B)8 Minutes to find 3 rep max Hang power clean
*Rest 10 Minutes
C)21-15-9
PC 135/95
HSPU
A)12 Minute EMOM:
Min 1:Max UB WB 20/14
Min 2:12-15 Cal Row
*Rest 10 Minutes
B)8 Minutes to find 3 rep max Hang power clean
*Rest 10 Minutes
C)21-15-9
PC 135/95
HSPU
Monday, May 30, 2016
Friday 6/3
A) OH Squat @31X1 (3sec down/1sec pause/Explode up/1sec pause at top); 4-6 x 4; Rest 3 min
B1)Weighted DB lunges 20 x 4; Rest 60sec
B2) Jump squats 30sec AMRAP x 4; Rest 2 Minutes
C)10 Rds:
20 Seconds Max KB swing
60 Seconds Rest
-Rest 8 Minutes
10 Rds:
20 Seconds Max AB
60 Seconds Rest
*Try to get the same reps as last week ....you have less rest let's see if you can keep up !!!
B1)Weighted DB lunges 20 x 4; Rest 60sec
B2) Jump squats 30sec AMRAP x 4; Rest 2 Minutes
C)10 Rds:
20 Seconds Max KB swing
60 Seconds Rest
-Rest 8 Minutes
10 Rds:
20 Seconds Max AB
60 Seconds Rest
*Try to get the same reps as last week ....you have less rest let's see if you can keep up !!!
Wednesday 6/1
A) 10 Minutes to work on HS walking/Kipping HSPU *Spend more time on where you are lacking
B)10 Minute AMRAP:
10 HSPU
10 Cal AB
10 KB snatch 53/35
-Rest 5 Minutes
10 Minute AMRAP:
15 Box jumps 30/24
30 Second plank
25 Dubs
B)10 Minute AMRAP:
10 HSPU
10 Cal AB
10 KB snatch 53/35
-Rest 5 Minutes
10 Minute AMRAP:
15 Box jumps 30/24
30 Second plank
25 Dubs
Sunday, May 29, 2016
Week of 5/30-6/4
Alright everyone wants to do murph ....great workout if you are going to recover properly. So heres the deal....If you are going to do Full murph I want you to take 2 active recovery days then just pick back up with programming. Not letting yourself recover from something that extensive could be detrimental to our progress! Everyone else HALF murph will do :)
Friday, May 27, 2016
Saturday 5/28
A) Snatch x1 with 3 second pause just above knee
B) 6 Minute AMRAP: x3 w/ 3 minute rest between rds
800m run Buy in then:
15 HP Snatch 95/65
3 Pistols each
20 Dubs
B) 6 Minute AMRAP: x3 w/ 3 minute rest between rds
800m run Buy in then:
15 HP Snatch 95/65
3 Pistols each
20 Dubs
Sunday, May 22, 2016
Friday 5/27
Min 0-5 Find a heavy Squat clean double
Min 5-10 Rest walk
Min 10-15 5 Min AMRAP:
Squat cleans @ 70% of Max double
Min 15-20 Rest walk
Min 20 until completed for time:
30-20-10
Push up
Empty Bar thrusters 45/35
Ab mat
Cal row
Thursday 5/26
30 min around the world:
Min 1: AB
Min 2: Air squats EASY
Min 3: Bear crawl 10m forward/backward
Min 4: Upper body mobility
Min 5: Row EASY
Min 6: Lower body mobility
Min 1: AB
Min 2: Air squats EASY
Min 3: Bear crawl 10m forward/backward
Min 4: Upper body mobility
Min 5: Row EASY
Min 6: Lower body mobility
Wednesday 5/25
A1) TGU 3ea x 4; Heavy; Rest 20 sec
A2) Strict HSPU 3-8 x 4; Rest 1 min
B1) Strict pull-up 3-5 x 4; Rest 20 sec
B2) Pendlay row 10 x 4; Rest 20 sec
B3) False grip ring row 15 x 4; As difficult as possible; Rest 1 min
C) 3 rds:
1 mile run increasing pace
1 mile rest walk
A2) Strict HSPU 3-8 x 4; Rest 1 min
B1) Strict pull-up 3-5 x 4; Rest 20 sec
B2) Pendlay row 10 x 4; Rest 20 sec
B3) False grip ring row 15 x 4; As difficult as possible; Rest 1 min
C) 3 rds:
1 mile run increasing pace
1 mile rest walk
Tuesday 5/24
A) Back/front squat @33x1; 3/1rep; 30 min to build
*Keep tempo in tact all the way through. Quit when you can't keep a tempo. Warm up to moderate weight and then start timer. Take minimal 3-5 min rest in between sets, longer if needed.
B) 10 rds:
20 sec max KB swing 53/35
90 sec rest
Rest 5 min
10 rds:
20 sec AB cal
90 sec rest
*Keep tempo in tact all the way through. Quit when you can't keep a tempo. Warm up to moderate weight and then start timer. Take minimal 3-5 min rest in between sets, longer if needed.
B) 10 rds:
20 sec max KB swing 53/35
90 sec rest
Rest 5 min
10 rds:
20 sec AB cal
90 sec rest
Monday 5/23
A1) Snatch grip DL @4131; 4x4; Rest 30 sec
A2) Clean grip DL @4131; 8x4; Rest 3-5 Min
*Pause at the knee on the way back down and engage lats. (So for eccentric portion 4 sec looks like this: 2 sec from hip to knee, 1 sec pause at knee, and 1 sec to floor.)
B) 2 Min AMRAP x5; 2 min rest in between
10 Unbroken wallball 20/14
5 Burpee
Max cal row with remaining time
Rest 5 min
2 Min AMRAP x5; 2 min rest in between
3-5 Strict pull-up
10 Box jump step down 24/20
Max rep power clean 95/65 with remaining time
A2) Clean grip DL @4131; 8x4; Rest 3-5 Min
*Pause at the knee on the way back down and engage lats. (So for eccentric portion 4 sec looks like this: 2 sec from hip to knee, 1 sec pause at knee, and 1 sec to floor.)
B) 2 Min AMRAP x5; 2 min rest in between
10 Unbroken wallball 20/14
5 Burpee
Max cal row with remaining time
Rest 5 min
2 Min AMRAP x5; 2 min rest in between
3-5 Strict pull-up
10 Box jump step down 24/20
Max rep power clean 95/65 with remaining time
Week of 5/23-5/28
Awesome work these past couple of weeks guys!! Ya'll are looking sharp keep doing what you are doing!!! I'll be away this week gaining more knowledge to make us all better, but if you have any questions feel free to reach out! Ladies keep doing your extra accessory work....Everyone keep practicing skills and most importantly keep kicking ASS!!!!
Catch you guys later! Have a great week!!
Catch you guys later! Have a great week!!
Friday, May 20, 2016
Saturday 5/21
A)Muscle up technique 15 Minutes
B) TNG Clean and jerk x5 (15 minutes to build )
C) 8 Minute AMRAP:
5 Pull-up/3 MU
5 HSPU
5 TNG PC+J @ 75% of todays max
B) TNG Clean and jerk x5 (15 minutes to build )
C) 8 Minute AMRAP:
5 Pull-up/3 MU
5 HSPU
5 TNG PC+J @ 75% of todays max
Sunday, May 15, 2016
Week of 5/16-5/21
So this week I'd like the ladies to start throwing in that superset from last week 2-3 times a week:
A1) Push-up @3010; 3-5 x3; rest 30 sec
A2) Single arm DB strict press @3010; 3-5 ea x3; rest 30 sec
A3) Strict dips @3010; 3-5 x3; rest 60 sec
Also I'd like to see you guys working on skills more in a non-fatigued setting outside of class instead of hitting a hard WOD or heavy weightlifting. Don't turn this into a workout but more of a session to train the mind to acquire these skills (i.e. pistols, muscle-ups, HSPU, dubs, handstand walking). We need to be fresh when learning these skills otherwise we don't execute them properly and learn faulty movement patterns. If you need drills come see me or get proactive and start looking stuff up on Youtube. There is so much info out there for us to soak up!!! You can't just wait for programming to give you these skills, you have to have a desire to get them. They don't just come and they take hard work and determination.
Have a great week!!!!!
A1) Push-up @3010; 3-5 x3; rest 30 sec
A2) Single arm DB strict press @3010; 3-5 ea x3; rest 30 sec
A3) Strict dips @3010; 3-5 x3; rest 60 sec
Also I'd like to see you guys working on skills more in a non-fatigued setting outside of class instead of hitting a hard WOD or heavy weightlifting. Don't turn this into a workout but more of a session to train the mind to acquire these skills (i.e. pistols, muscle-ups, HSPU, dubs, handstand walking). We need to be fresh when learning these skills otherwise we don't execute them properly and learn faulty movement patterns. If you need drills come see me or get proactive and start looking stuff up on Youtube. There is so much info out there for us to soak up!!! You can't just wait for programming to give you these skills, you have to have a desire to get them. They don't just come and they take hard work and determination.
Have a great week!!!!!
Friday 5/20
A) Back/Front Squat @3212; 3 x 5 @65-70%; Rest 2-3 minutes
B) 3 Mile jog for time; Rest 10 minutes
*Keep a pace that would be sustainable for about an hour
C) 1 Mile walk w/ med ball 30/20
B) 3 Mile jog for time; Rest 10 minutes
*Keep a pace that would be sustainable for about an hour
C) 1 Mile walk w/ med ball 30/20
Wednesday 5/18
A) Snatch grip DL x 2 Hang snatch x 2; 12 Minute EMOM
*Build to heavy set throughout EMOM
B) 10 Minute AMRAP @75-80% effort:
5 Power snatch 95/65
1 Rope climb
5 Burpee to 45# plate
C) 6 Rds:
10 Sec AB sprint
60 Sec walk rest
-Rest 5 min
6 Rds:
10 Sec AB sprint
60 Sec walk rest
*Build to heavy set throughout EMOM
B) 10 Minute AMRAP @75-80% effort:
5 Power snatch 95/65
1 Rope climb
5 Burpee to 45# plate
C) 6 Rds:
10 Sec AB sprint
60 Sec walk rest
-Rest 5 min
6 Rds:
10 Sec AB sprint
60 Sec walk rest
Tuesday 5/17
A) Clean grip DL x 2 Hang Clean x 2; 12 Minute EMOM
*Build to heavy set throughout EMOM
B) Class WOD @ Max effort
*Build to heavy set throughout EMOM
B) Class WOD @ Max effort
Monday 5/16
A1) Weighted pull-up @31X1; 3-4 x 3; Rest 30 sec
A2) Strict pull-up @31X1; Max effort x 3; Rest 60 sec
B1) Strict press @31X1; 3-4 x 3; Rest 30 sec
B2) Strict HSPU @31X1; Max effort x 3; Rest 60 sec
C1) Strict knee to elbow; 5 x 3; Rest 30 sec
C2) Kipping T2B; Max effort x 3
D) 1,000 m row; Max effort x 2; Rest 5 minutes
A2) Strict pull-up @31X1; Max effort x 3; Rest 60 sec
B1) Strict press @31X1; 3-4 x 3; Rest 30 sec
B2) Strict HSPU @31X1; Max effort x 3; Rest 60 sec
C1) Strict knee to elbow; 5 x 3; Rest 30 sec
C2) Kipping T2B; Max effort x 3
D) 1,000 m row; Max effort x 2; Rest 5 minutes
Friday, May 13, 2016
Saturday 5/14
A)Thruster x3 (20 minutes to find max for day)
B) Karen
150 WB 20/14
-Rest 5 minutes then
C) 1 Mile run for time
B) Karen
150 WB 20/14
-Rest 5 minutes then
C) 1 Mile run for time
Sunday, May 8, 2016
Friday 5/13
A) 5 Sets:
False grip kip on rings x2 MU x1
B)5 Rds: (For QUALITY)
Strict knees to elbow x 8-10; rest 30sec
GHD sit-up x 8-10; rest 30sec
FLR x 45 sec
-Rest walk 2 Minutes
C) 4 Rds.
10 sec AB HARD
60 sec rest walk
-Rest 4 min
4 Rds.
10 sec AB HARD
60 sec rest walk
False grip kip on rings x2 MU x1
B)5 Rds: (For QUALITY)
Strict knees to elbow x 8-10; rest 30sec
GHD sit-up x 8-10; rest 30sec
FLR x 45 sec
-Rest walk 2 Minutes
C) 4 Rds.
10 sec AB HARD
60 sec rest walk
-Rest 4 min
4 Rds.
10 sec AB HARD
60 sec rest walk
Wednesday 5/11
A) Back squat/Front squat @3112 @ 55-60% of Back squat; 3/3 x4; rest 90 sec
B) Class workout:
4 Rds:
7 DB PP 55/25
14 Box jumps 30/24
Rest 3 Min
4 Rds:
7 DB FS 65/35
14 NPU burpees
B) Class workout:
4 Rds:
7 DB PP 55/25
14 Box jumps 30/24
Rest 3 Min
4 Rds:
7 DB FS 65/35
14 NPU burpees
Tuesday 5/10
A) Snatch grip DLx1 Snatch high pull x1 @ 85-90% of MAX Power snatch every 90 sec x6
2 sec pause above knee for both reps
B) Clean grip DLx1 Clean high pull x1 @ 85-90% of MAX Power clean every 90 sec x6
2 sec pause above knee for both reps
C) 15 Minute AMRAP: @ 70-75% Effort
500m Row
12 Russian swings 70/55
12 Power clean 95/65
2 sec pause above knee for both reps
B) Clean grip DLx1 Clean high pull x1 @ 85-90% of MAX Power clean every 90 sec x6
2 sec pause above knee for both reps
C) 15 Minute AMRAP: @ 70-75% Effort
500m Row
12 Russian swings 70/55
12 Power clean 95/65
Monday 5/9
A1) Strict pull-up @3113; 3-5 x4; rest 30sec
A2) Strict HSPU @3113; 3-5 x4; rest 30sec
A3) Pendlay row TNG; 10 x4; rest 90sec
B) 30 Minute EMOM: @ EASY pace
Min 1- AB
Min 2- Bear crawl
Min 3- Single unders
Min 4- Farmer carry
Min 5- Row
A2) Strict HSPU @3113; 3-5 x4; rest 30sec
A3) Pendlay row TNG; 10 x4; rest 90sec
B) 30 Minute EMOM: @ EASY pace
Min 1- AB
Min 2- Bear crawl
Min 3- Single unders
Min 4- Farmer carry
Min 5- Row
Week of 5/9-5/14
You guys did great last week! Biggest take aways from the week:
1) Much work is needed on our Snatch/Clean first pull!
2) Anaerobic conditioning needs to be bolstered by creating a bigger Aerobic base so look for long slow distance workouts. You guys were great at putting power out on the front end.... but bad at sustaining. So building our Aerobic base will allow us to recover between efforts!
3) I've noticed you guys want to do extra stuff....stay away from WODs and work on skills in a non fatigued state! We are all lacking skills ie. pistol, muscle-ups, HSPU, HS walking, Double unders.... If we want to compete we NEED these skills!! BOOM heres your extra stuff to do. I don't care how strong you are if you lack the necessary skills to compete. See me for drills, and Youtube has content for days you can look up....These skills will not just come to you....you must work for them!!!
LADIES:
We need to work on your upper body pushing/pulling start implementing this superset 2-3 times a week outside of class
A1) Push-up @3010; 3-5 x3; rest 30 sec
A2) Single arm DB strict press @3010; 3-5 ea x3; rest 30 sec
A3) Strict dips @3010; 3-5 x3; rest 60 sec
1) Much work is needed on our Snatch/Clean first pull!
2) Anaerobic conditioning needs to be bolstered by creating a bigger Aerobic base so look for long slow distance workouts. You guys were great at putting power out on the front end.... but bad at sustaining. So building our Aerobic base will allow us to recover between efforts!
3) I've noticed you guys want to do extra stuff....stay away from WODs and work on skills in a non fatigued state! We are all lacking skills ie. pistol, muscle-ups, HSPU, HS walking, Double unders.... If we want to compete we NEED these skills!! BOOM heres your extra stuff to do. I don't care how strong you are if you lack the necessary skills to compete. See me for drills, and Youtube has content for days you can look up....These skills will not just come to you....you must work for them!!!
LADIES:
We need to work on your upper body pushing/pulling start implementing this superset 2-3 times a week outside of class
A1) Push-up @3010; 3-5 x3; rest 30 sec
A2) Single arm DB strict press @3010; 3-5 ea x3; rest 30 sec
A3) Strict dips @3010; 3-5 x3; rest 60 sec
Sunday, May 1, 2016
Saturday 5/7
A) Deadlift @ 3010; x1; rest 3-4 minutes
B) Strict press @ 3010; x1; rest 3-4 minutes
C) Lactic endurance test:
3 rounds: x2
20 Power snatch 115/85
20 Box jumps 24/20
20 Dubs
*Rest 2 minutes between rds
**Then rest 10 Minutes and repeat
B) Strict press @ 3010; x1; rest 3-4 minutes
C) Lactic endurance test:
3 rounds: x2
20 Power snatch 115/85
20 Box jumps 24/20
20 Dubs
*Rest 2 minutes between rds
**Then rest 10 Minutes and repeat
Thursday ACTIVE RECOVERY
45-60 Minutes of active recovery Get some sun if its nice, Go outside and play :)
Wednesday 5/4
A) Power snatch x1; Rest 2 minutes
B) Power clean x1; Rest 2 minutes
C) Lactic power test:
3 rounds:
30 sec AB HARD
90 sec walk rest
*Rest 7 Minutes
3 rounds:
30 sec AB HARD
90 sec walk rest
Tuesday 5/3
A) Back squat @ 3010 x 1 (Keep your tempo here guys)
*Rest 10 Minutes then complete B
B) 1 attempt at max reps BS @ 85% of today's max ....Go until you have to bail on the bar its not max reps if you can rack it :)
C) MAP(Maximum aerobic power) 8 Test:
15 min AB for Cals
*rest 5 minutes
15 min Row for Cals
*Rest 10 Minutes then complete B
B) 1 attempt at max reps BS @ 85% of today's max ....Go until you have to bail on the bar its not max reps if you can rack it :)
C) MAP(Maximum aerobic power) 8 Test:
15 min AB for Cals
*rest 5 minutes
15 min Row for Cals
Monday 5/2
A) Close grip bench press @ 3010; x1; rest 2 min when at working weight
B) Weighted pull-up @ 3011; x1; rest 2 min
*Take your time building with both
C)Aerobic endurance test @ 75% effort
30 Minute running clock:
20 min EMOM:
-Min 1 Bear crawl
-Min 2 AB EASY
-Min 3 Burpees EASY
-Min 4 Farmer carry 53/35
*Right into:
10 Minute AMRAP:
30 singles
30 DB snatch 35/20
***Efficiency is key here. Think of being able to hold this @ a pace you could keep up for a long period of time!
B) Weighted pull-up @ 3011; x1; rest 2 min
*Take your time building with both
C)Aerobic endurance test @ 75% effort
30 Minute running clock:
20 min EMOM:
-Min 1 Bear crawl
-Min 2 AB EASY
-Min 3 Burpees EASY
-Min 4 Farmer carry 53/35
*Right into:
10 Minute AMRAP:
30 singles
30 DB snatch 35/20
***Efficiency is key here. Think of being able to hold this @ a pace you could keep up for a long period of time!
Test Week of 5/2-5/7
Okay guys so if you weren't at DT1 on saturday you missed a bunch of new concepts ....I will try to explain as best as possible!
1) We are going to be using tempos on slow lifts from now on it will look like this 3010 (3 = eccentric portion, 0 = pause,1 = concentric, 0 = pause)
2)The way I'm writing everything is changing slightly ex. A) Front squat @3010; 2x3(repsxsets); rest 2 minutes
3) We will be testing most lifts and some Aerobic/Anaerobic pieces so I can get a baseline for us as a group. I will be keeping these tests as a means to keep track of progress. That being said I need you guys to stay on point with your recovery/nutrition and really get after it this week!
4)Friday we will WOD with class! Going forward I will try to get you guys in class more and will indicate good days to do so!
5) There are 4 Phases of a properly laid out program:
b)Intensification- Just like it sounds we increase volume and overall intensity ....start testing the waters on what we've built!
c)Testing/Competition- This is where I let you guys loose and you all Kick ASS !!!!
d)Recovery/Deload- Post testing we take about a week or so to just remove intensity, let the body heal and recover to get ready to do it all again.
1) We are going to be using tempos on slow lifts from now on it will look like this 3010 (3 = eccentric portion, 0 = pause,1 = concentric, 0 = pause)
2)The way I'm writing everything is changing slightly ex. A) Front squat @3010; 2x3(repsxsets); rest 2 minutes
3) We will be testing most lifts and some Aerobic/Anaerobic pieces so I can get a baseline for us as a group. I will be keeping these tests as a means to keep track of progress. That being said I need you guys to stay on point with your recovery/nutrition and really get after it this week!
4)Friday we will WOD with class! Going forward I will try to get you guys in class more and will indicate good days to do so!
5) There are 4 Phases of a properly laid out program:
a)Accumulation-This is where we look to build time under tension, Tweek technique, And improve our Aerobic/Anaerobic capacity.
b)Intensification- Just like it sounds we increase volume and overall intensity ....start testing the waters on what we've built!
c)Testing/Competition- This is where I let you guys loose and you all Kick ASS !!!!
d)Recovery/Deload- Post testing we take about a week or so to just remove intensity, let the body heal and recover to get ready to do it all again.
Sunday, April 24, 2016
Friday 4/29
A) Power clean x1 Split jerk x2 every 2 minutes for 12 minutes
B) Back squat 6x2 @ 90%
*Rest 4-5 minutes
C) 5 rds:
3 Muscle ups
6 Burpees
9 STO 115/85
18 Cals on AB
*Rest 4 minutes between rds
D) 10 Minute cool down jog
B) Back squat 6x2 @ 90%
*Rest 4-5 minutes
C) 5 rds:
3 Muscle ups
6 Burpees
9 STO 115/85
18 Cals on AB
*Rest 4 minutes between rds
D) 10 Minute cool down jog
Wednesday 4/27
A) Snatch high pull 5x3
*Rest 2 min
B)Power snatch 5x2
*Rest 2 min
C)Deadlift 5x2
*Rest 2 min
D)5 Rds:
20sec AB sprint
*Rest 2 min
*Rest 2 min
B)Power snatch 5x2
*Rest 2 min
C)Deadlift 5x2
*Rest 2 min
D)5 Rds:
20sec AB sprint
*Rest 2 min
Tuesday 4/26
A)8 Rds:
400m run
20 Single arm KB swings 54/35
*Rest 2 minutes between rds
B)8 Rds:
250m row sprint
*Rest 1 to 1
400m run
20 Single arm KB swings 54/35
*Rest 2 minutes between rds
B)8 Rds:
250m row sprint
*Rest 1 to 1
Monday 4/25
A) Power Clean x1 Front Squat x3 @ 80% of PC every 2 for 10 sets
B1) Half kneeling bottoms up KB press 4x5 https://www.youtube.com/watch?v=Nc9VEsZtd2s
B2) Chest supported DB row 4x10 https://www.youtube.com/watch?v=R1bJ9V-eUoI (Put abot 2 45's under one side of the bench)
*Rest 45 seconds between exercises and 90 seconds between supersets
C1) Farmer carry (1 arm OH 1 arm regular) 5x 30ft EACH side
C2) Side plank 5x 30sec each side
D)10 minute cool down AB
B1) Half kneeling bottoms up KB press 4x5 https://www.youtube.com/watch?v=Nc9VEsZtd2s
B2) Chest supported DB row 4x10 https://www.youtube.com/watch?v=R1bJ9V-eUoI (Put abot 2 45's under one side of the bench)
*Rest 45 seconds between exercises and 90 seconds between supersets
C1) Farmer carry (1 arm OH 1 arm regular) 5x 30ft EACH side
C2) Side plank 5x 30sec each side
D)10 minute cool down AB
Notes for week of 4/25-4/30
Hey guys so I've been away all weekend working on my OPEX CCP, getting better at my craft so I can get you all strong as fuck!! I'm learning some pretty awesome principles I will be bringing to you guys. Structuring of workouts will go more towards the opex model in the next couple weeks. If you can make it to saturdays class this week please do so. I will be going over some key info to your training. I'm really excited about the knowledge I am receiving right now and the progress we are going to make the next couple years.
-Coach Matt
-Coach Matt
Sunday, April 17, 2016
Saturday 4/23
A)With a running clock:
15 Minute EMOM:
5 DB thrusters 45/25 + 5 NPU Burpees
*Rest 5 Minutes
B)15 Minute AMRAP:
10 T2B
20 WB 20/14
30 Dubs
*Rest 5 Minutes
C)5 Minutes to find Max Squat clean thruster x2
15 Minute EMOM:
5 DB thrusters 45/25 + 5 NPU Burpees
*Rest 5 Minutes
B)15 Minute AMRAP:
10 T2B
20 WB 20/14
30 Dubs
*Rest 5 Minutes
C)5 Minutes to find Max Squat clean thruster x2
Friday 4/22
A)15 Minute EMOM:
Power snatch x1 + OH squat x3 (building to max)
B)For time:
50 Pull-ups
1000m row
50 DB snatch 45/30
C)5k row @ moderate pace
Power snatch x1 + OH squat x3 (building to max)
B)For time:
50 Pull-ups
1000m row
50 DB snatch 45/30
C)5k row @ moderate pace
Wednesday 4/20
A)Back squat 5x3 @ 85%
B)Behind the neck Split jerk x2 (12 Minutes to build)
*If you don't have access to blocks and you don't like brining the bar behind the neck just bring it down to front rack and reset between reps
C)30-20-10
STO 135/95
Burpee box jump over 24/20
1 Legless rope climb
B)Behind the neck Split jerk x2 (12 Minutes to build)
*If you don't have access to blocks and you don't like brining the bar behind the neck just bring it down to front rack and reset between reps
C)30-20-10
STO 135/95
Burpee box jump over 24/20
1 Legless rope climb
Tuesday 4/19
A)20 Minute EMOM:
Min1 Deadlift 225/155 x5 TNG
Min2 HSPU x3 strict or negative
B)30 Rds:
30 Sec AB sprint @ ascending pace
30 Sec rest
Min1 Deadlift 225/155 x5 TNG
Min2 HSPU x3 strict or negative
B)30 Rds:
30 Sec AB sprint @ ascending pace
30 Sec rest
Monday 4/18
A)10 Min EMOM(with class):
2 Position clean + 2 Front squats
B)Clean pull 5x3 @ 85-90% of max clean
C1)Supinated pendlay row 5-5-5-5-5
C2)GHD situp 5x5
C3)Weighted pushup 5x5- 45/25- 3x0x1 Tempo
D)4 Rds:
200m Run
25 Abmat
25 KB swings 70/53
250m row
2 Position clean + 2 Front squats
B)Clean pull 5x3 @ 85-90% of max clean
C1)Supinated pendlay row 5-5-5-5-5
C2)GHD situp 5x5
C3)Weighted pushup 5x5- 45/25- 3x0x1 Tempo
D)4 Rds:
200m Run
25 Abmat
25 KB swings 70/53
250m row
Training Mission for the week of 4/18-4/23
Training Mission:
-We are going to continue to up the volume as we go on here....Make sure you are paying attention to how your body is responding....and putting time aside to mobilize!!
-I'd like to start hearing more feedback from you guys!! EMAIL ME WEEKLY with how you feel!!
Mobility Pieces are the same lets see you guys start to use them:
-We are going to continue to up the volume as we go on here....Make sure you are paying attention to how your body is responding....and putting time aside to mobilize!!
-I'd like to start hearing more feedback from you guys!! EMAIL ME WEEKLY with how you feel!!
Mobility Pieces are the same lets see you guys start to use them:
Serratus - Daily
Dead bug - Daily
Ankles - Daily - https://www.youtube.
Bulletproof shoulder - https://m.youtube.com/watch?
Band pull aparts - https://www.youtube.com/
Sunday, April 10, 2016
Saturday 4/16
A)Power snatch Touch and Go 8-8-8-8-8 (5 sets to build)
*Keep technique tight....work on solid barbell cycling
B)21-15-9
Pull-ups
Front squat 95/65
*400m run after each round
C)2 k row for time
*Keep technique tight....work on solid barbell cycling
B)21-15-9
Pull-ups
Front squat 95/65
*400m run after each round
C)2 k row for time
Friday 4/15
A)Back squat 10x5 @75%
*Rest 2 minutes between sets
B)12 Minute EMOM:
Push press/ Split jerk 2.1(2 PP/1 SJ)
C)10 Minute Cool down on AB
*Rest 2 minutes between sets
B)12 Minute EMOM:
Push press/ Split jerk 2.1(2 PP/1 SJ)
C)10 Minute Cool down on AB
Wednesday 4/13
A)DB split squat 10x8ea 40/25 https://www.youtube.com/watch?v=KvloZ_0wi_4
*Rest as needed
B)BB GHB 10x8 225/185 https://www.youtube.com/watch?v=7em3W_1ueBU
*Rest as needed
C)7 Rounds:
30 sec Row sprint
60 sec Plank
*Rest 90 sec
D)5 Rds:
Farmer Carry 50 ft. 70/53
*Rest as needed
*Rest as needed
B)BB GHB 10x8 225/185 https://www.youtube.com/watch?v=7em3W_1ueBU
*Rest as needed
C)7 Rounds:
30 sec Row sprint
60 sec Plank
*Rest 90 sec
D)5 Rds:
Farmer Carry 50 ft. 70/53
*Rest as needed
Tuesday 4/12
A)Power clean Touch and go 8-8-8-8-8 (5 sets to build )
*Work on quality barbell cycling, No starfish cleans, Solid foot work, Flat back, Aggressive turnover
B)30/30 x3 AB sprint
*30 seconds to work 30 seconds to rest
**Record cals
C)Class metcon
*Work on quality barbell cycling, No starfish cleans, Solid foot work, Flat back, Aggressive turnover
B)30/30 x3 AB sprint
*30 seconds to work 30 seconds to rest
**Record cals
C)Class metcon
Monday 4/11
A1)6x5 Strict CTB pullup
A2)6x5 Strict ring dip
A3)6x30 sec Dead hang (Feet together,toes pointed,butt squeezed,active shoulders)
*Rest as needed for quality reps
B)25 Min EMOM:
min1 10 Kipping pull-ups (Feet together,toes pointed,butt squeezed,active shoulders)
min2 15 NPU Burpees
min3 12 Cal row
min4 20 UB wall ball 20/14
min5 Rest walk
C)20 minute easy row
A2)6x5 Strict ring dip
A3)6x30 sec Dead hang (Feet together,toes pointed,butt squeezed,active shoulders)
*Rest as needed for quality reps
B)25 Min EMOM:
min1 10 Kipping pull-ups (Feet together,toes pointed,butt squeezed,active shoulders)
min2 15 NPU Burpees
min3 12 Cal row
min4 20 UB wall ball 20/14
min5 Rest walk
C)20 minute easy row
Training mission and Mobility pieces for 4/11-4/16
Training Mission
-This week I want you guys to focus on Nutrition.
1)If you don't already start to try to prep your meals for the week this way you have no excuses.
2)Try to get all your meals in before 8pm. If your body is digesting food it's not putting all it's energy into repairing your body.
3)If you can start your day with 2 teaspoons Braggs apple cider vin and a good probiotic with a glass of water before you eat anything this would be a good practice for your overall gut health.
4)Recommended Supplements:
-Bcaas
-Protein
-Fish oil
-Vit B complex
-Creatine
-Greens first
Mobility pieces:
Start trying to throw these into you warmups and also when you feel like you need extra work instead of doing another WOD!!
-This week I want you guys to focus on Nutrition.
1)If you don't already start to try to prep your meals for the week this way you have no excuses.
2)Try to get all your meals in before 8pm. If your body is digesting food it's not putting all it's energy into repairing your body.
3)If you can start your day with 2 teaspoons Braggs apple cider vin and a good probiotic with a glass of water before you eat anything this would be a good practice for your overall gut health.
4)Recommended Supplements:
-Bcaas
-Protein
-Fish oil
-Vit B complex
-Creatine
-Greens first
Mobility pieces:
Start trying to throw these into you warmups and also when you feel like you need extra work instead of doing another WOD!!
Serratus - Daily
Dead bug - Daily
Ankles - Daily - https://www.youtube.
Bulletproof shoulder - https://m.youtube.com/watch?
Band pull aparts - https://www.youtube.com/
Sunday, April 3, 2016
Saturday 4/9
A)10 Minutes to work on HS Walking
B)15 Minute EMOM:
Hang power snatch x2
C)Teams of 2 for time:
800m run together
100 Strict pull ups
100 KB swings
100 Cals on AB
100 Abmat
100 T2B
100 Power snatch 95/65
800m run together
B)15 Minute EMOM:
Hang power snatch x2
C)Teams of 2 for time:
800m run together
100 Strict pull ups
100 KB swings
100 Cals on AB
100 Abmat
100 T2B
100 Power snatch 95/65
800m run together
Friday 4/8
A)Clean and Jerk x1
-Take entire hour to build to max
Warmup w/Barbell: x2
x5 Clean grip DL
x5 HP Clean
x5 Front squat
x5 Split stance strict press
x5 Tall jerk
x5 Split jerk
Take sets as follows:
x3 @50%
x3 @ 60
x3 @ 65
x2 @ 75
x2 @ 80
x1 @ 85
x1 @ 90
x1 @ 95
*Shoot for 5 to 10 lb pr then jumps of 5 to 10 from there ....Focus on keeping good technique
B)AMRAP in 6:
4 Power clean and jerk @ 55%
8 Wall Balls 20/14
C) 10 Minute cool down row
-Take entire hour to build to max
Warmup w/Barbell: x2
x5 Clean grip DL
x5 HP Clean
x5 Front squat
x5 Split stance strict press
x5 Tall jerk
x5 Split jerk
Take sets as follows:
x3 @50%
x3 @ 60
x3 @ 65
x2 @ 75
x2 @ 80
x1 @ 85
x1 @ 90
x1 @ 95
*Shoot for 5 to 10 lb pr then jumps of 5 to 10 from there ....Focus on keeping good technique
B)AMRAP in 6:
4 Power clean and jerk @ 55%
8 Wall Balls 20/14
C) 10 Minute cool down row
Thursday 4/7
Active rest day (you are not going to get better by skipping this day I promise)
A)15 Minute row EASY
B)15 Minute AB EASY
C)15 Minute jog EASY
D)15 Minute mobility
https://www.youtube.com/watch?v=1f6FpsQ3x3g Watch this!!!
A)15 Minute row EASY
B)15 Minute AB EASY
C)15 Minute jog EASY
D)15 Minute mobility
https://www.youtube.com/watch?v=1f6FpsQ3x3g Watch this!!!
Wednesday 4/6
A1)Pistols 6x3ea
A2)Strict HSPU 6x3
A3)TGU 6x3ea 54/35
*Rest 1 minute between supersets
-Make sure ribcage is tucked down on hspu....no hyperextension through back
B)Ascending ladder in 12:
2 Box jump 30/20
2 HP snatch 135/105
2 HSPU
Up by 2 each rd 2,2,4,4,6,6,etc......
*Rest 5 Minutes then do C
C)5 Rounds:
10 Cals AB
10 NPU Burpees
A2)Strict HSPU 6x3
A3)TGU 6x3ea 54/35
*Rest 1 minute between supersets
-Make sure ribcage is tucked down on hspu....no hyperextension through back
B)Ascending ladder in 12:
2 Box jump 30/20
2 HP snatch 135/105
2 HSPU
Up by 2 each rd 2,2,4,4,6,6,etc......
*Rest 5 Minutes then do C
C)5 Rounds:
10 Cals AB
10 NPU Burpees
Tuesday 4/5
A)Class WOD as scheduled
B)30 Minute recovery row
*Do some extra Mobilty/Activation pieces today. Tomorrow is going to get spicey!!!
B)30 Minute recovery row
*Do some extra Mobilty/Activation pieces today. Tomorrow is going to get spicey!!!
Monday 4/4
A)Front Squat x1(Start with class but I want you to skip the metcon while class does it and take longer to get to your front squat max about 45 minutes to an hr depending on your available time )
-This is the end of our front squat cycle we have put some good volume in now its time to test
-Use this warmup: MINIMUM 2 minute rest
x5 @55-65%
x5 @75%
x3@80
x3@85
x1@90
x1@95
Take only a 5 to 10 lb pr attempt first and thereafter ....don't be greedy and take your time building. We need to let the CNS recover fully each time to ensure we hit a true max we should be resting 2-4 minutes depending!!
B)AMRAP in 10:
10 Cal row
20 OH lunges 45/35
30 Dubs
C)10 Min cool down AB
-This is the end of our front squat cycle we have put some good volume in now its time to test
-Use this warmup: MINIMUM 2 minute rest
x5 @55-65%
x5 @75%
x3@80
x3@85
x1@90
x1@95
Take only a 5 to 10 lb pr attempt first and thereafter ....don't be greedy and take your time building. We need to let the CNS recover fully each time to ensure we hit a true max we should be resting 2-4 minutes depending!!
B)AMRAP in 10:
10 Cal row
20 OH lunges 45/35
30 Dubs
C)10 Min cool down AB
Training mission and Mobility pieces for the week of 4/4-4/10
Training Mission:
-We are 1 week past the open. Hopefully you guys took it easy a bit after to heal up and get ready for this years training(If not I'd highly recommend it). I'm really excited to be taking over the competitor team here @ DT1/Aspire!!We have some really AWESOME athletes that I am hoping to develop into AWESOMER athletes over the next yr+
-My main goal is for us to become an unstoppable force of Fitnessizers that crushes local comps and eventually make a push for the top of the TEAM leaderboard in the open. Hopefully you guys are with me!!
-Each week I will put out a blog to go over the weeks training and different Mobility/Activation drills I think we should be doing. I will recommend rest days but you are free to move them around how it works for you.
-Wed/Sat will be our high volume days. Other days in the week will be dedicated to Skill development, Aerobic conditioning, Strength work, Recovery etc.
-We will have anywhere from an hour and a half to two hours of work a day it is IMPERATIVE that you understand when you are upping volume you need to up your recovery as well. That means:
1)Eating properly 80/20 rule 80%good stuff 20% all the good shit.
2)Sleeping properly 6-8 hrs a night
3)Get your ROMWOD on
4)Get adequate water intake Apx 2 liters a day
-Input your data into WODIFY every day please I need data to elevate our program as we go
-Most importantly I would like you to understand we are all in this journey together!!! I am always around to chat and I'm very open to hearing what you guys think about training GOOD or BAD.....We will all get better TOGETHER
Mobility pieces:
Start trying to throw these into you warmups and also when you feel like you need extra work instead of doing another WOD!!
-We are 1 week past the open. Hopefully you guys took it easy a bit after to heal up and get ready for this years training(If not I'd highly recommend it). I'm really excited to be taking over the competitor team here @ DT1/Aspire!!We have some really AWESOME athletes that I am hoping to develop into AWESOMER athletes over the next yr+
-My main goal is for us to become an unstoppable force of Fitnessizers that crushes local comps and eventually make a push for the top of the TEAM leaderboard in the open. Hopefully you guys are with me!!
-Each week I will put out a blog to go over the weeks training and different Mobility/Activation drills I think we should be doing. I will recommend rest days but you are free to move them around how it works for you.
-Wed/Sat will be our high volume days. Other days in the week will be dedicated to Skill development, Aerobic conditioning, Strength work, Recovery etc.
-We will have anywhere from an hour and a half to two hours of work a day it is IMPERATIVE that you understand when you are upping volume you need to up your recovery as well. That means:
1)Eating properly 80/20 rule 80%good stuff 20% all the good shit.
2)Sleeping properly 6-8 hrs a night
3)Get your ROMWOD on
4)Get adequate water intake Apx 2 liters a day
-Input your data into WODIFY every day please I need data to elevate our program as we go
-Most importantly I would like you to understand we are all in this journey together!!! I am always around to chat and I'm very open to hearing what you guys think about training GOOD or BAD.....We will all get better TOGETHER
Mobility pieces:
Start trying to throw these into you warmups and also when you feel like you need extra work instead of doing another WOD!!
Serratus - Daily
Dead bug - Daily
Ankles - Daily - https://www.youtube.
Bulletproof shoulder - https://m.youtube.com/watch?
Band pull aparts - https://www.youtube.com/
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