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
Sunday, April 24, 2016
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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