5.1.14

Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY - The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
- AND/OR -
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

4.30.14

AM.
     Row- 6x500m @ 2-4 sec faster than 2k pace (1 min rest)
     ** If you NEED to make it one session complete the ROW + A and 3 sets at bottom NOT B & C

A. 4x2 TALL cleans working speed under bar (NO DIP) MOD weight (rest 90 sec)
B. Build to a HEAVY Complex of- 1x CLEAN, 1xFRONT SQUAT, 2xJERK
*YES, the clean has a squat… and than another squat for the FS!!
C. 4x 1xCLEAN, 2x Jerk @ 10lbs under heavy from above (rest 2-3 min)
+
3 sets
40m sled pull HEAVY… like so heavy I walk it and might not make it!!!
rest 1 min
10 Around the worlds with med ball (10 on Left, Right and Front)
rest 1 min
10 Good Mornings @ light to MOD weight @ 41X1
rest 1 min

4.29.14

A. 7x2 BOX SQUAT AHAP (rest 2 min)
**Box and rubber mats should be stacked to where if I take a slightly wider than normal stance and squat to it I am just ABOVE parallel. Squat back and down nice and slow and controlled. Relax the legs for a half a brief second and explode out of the bottom. JUST ABOVE PARALLEL

B. Build to a HEAVY 5 Strict press
C. 2 press EMOM x 10 min @ the heavy 5
+
4 sets
max (-2) bench press @ 165/115
rest 30 sec
12 one arm dumbbell rows per arm (knee and hand on bench) HEAVY
rest 1 min


*** add 10-15 minute run or row if want added aerobic or if will miss Friday am session

4.28.14

WEEK 2 (TRAINING)

AM- RUN 20 Min @ recovery pace (Aprox. 80% of 5k pace)

PM-
A. Build to a HEAVY 5 Snatch (NOT 5RM)
B. 4x3 Snatch @ 75% of 1RM (rest 2-3 minutes)
C. 3x 3 snatch grip PP, 3 OHS AHAP (rest 3 min)
D. 3x3 Snatch pull @ 105% (rest 90 sec)
E. Individual Work

4.26.14

A. 10 minute handstand practice
+
6 sets
30 sec Wall Ball 20/14
30 sec rest
30 sec bear crawl
30 sec rest
30 sec DU
30 sec rest
+
6 min AMRAP
2 S2OH @ 95/55
2 KBS @ 70/53
4 S2OH
4 KBS
6 S2OH
6 KBS
8……… Continue until 6 minutes is up

4.25.14

AM- 20 Min Airdyne @ 80% (HR monitor would be best here and go at 80% of max HR)
*Could do this as a run if can't make to gym but try to get to the bike

PM-
A. 3x10 Back Squat (rest 3 min)
B. 3x10 DL (rest 3 min)
+
5 sets
8-10 STRICT T2B
rest 30 sec
8-10 GH raises @ 30X1
rest 30 sec
45 sec plank hold weighted
rest 1 min
+
Individual Work

4.24.14

Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY - The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
- AND/OR -
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

4.23.14

A. Row 3000m @ 90% of 2k pace
B. 4x2 TALL cleans working speed under bar (NO DIP) MOD weight (rest 90 sec)
C. Build to a HEAVY 3 Clean and Jerk
D. 1 C&J EMOM for 10 min @ heavy 3 weight
+
3 sets
40m sled push HEAVY
rest 1 min
10 GHD sit-ups
rest 1 min
10 Hip extensions @ 31X1
rest 1 min

4.22.14

A. 6x3 BOX SQUAT AHAP (rest 2 min)
**Box and rubber mats should be stacked to where if I take a slightly wider than normal stance and squat to it I am just ABOVE parallel. Squat back and down nice and slow and controlled. Relax the legs for a half a brief second and explode out of the bottom.

B. Build to a HEAVY 3 Strict press
C. 1 press EMOM x 10 min @ the heavy 3
+
4 sets
max (-2) bench press @ 135/95
rest 30 sec
10 one arm dumbbell rows per arm (knee and hand on bench) HEAVY
rest 1 min


*** add 10-15 minute run or row if want added aerobic or if will miss Friday am session

4.21.14

WEEK 1 (TRAINING)

AM- RUN 6x400m @ 2-4 seconds faster than 1 mile pace; rest 1 min between runs

PM-
A. Build to a HEAVY 3 Snatch (NOT 3RM)
B. 4x3 Snatch @ 70% (rest 2-3 minutes)
C. 3x 3 snatch grip PP, 3 OHS AHAP (rest 3 min)
D. 3x3 Snatch pull @ 100% (rest 90 sec)
E. Individual Work

4.19.14

10am OPEN GYM

**Easter weekend so if you are away or busy no worries. Lets use this as a day to work on what we want or take a full weekend off depending on how you are feeling.

4.18.14

A. 5k run for time
-rest 10-20 minutes but stay moving-
B. Build to a 5RM DL
+
10 MIN EMOM of MU's
*Pick a number and no fails
*OR 2 C2B, 2 Ring Dips EMOM for 10 min….the C2B I will allow kip!!!!! As high on chest as possible and DEEP in the ring dip…if they aren't happening bar dips are ok just make sure depth is good.

4.17.14

REST DAY….full rest…

Get some mobility in and make sure nutrition is on point!

4.16.14

A. Cooper test (max meter run in 12 minutes)
-rest 10-20 minutes but stay moving-
B. 2k row for time
+
5 sets
30 sec box jump w/ step down @ 20
30 sec rest
30 sec DU
30 sec rest

4.15.14

A. 5k row for time
-rest 10-20 minutes but stay moving
B. Build to a 5RM Bench press
+
4 sets
5 Split jerk w/ 3 sec pause in split (dont go over 60% of 1RM jerk)
rest 30 sec
10 sit-ups
rest 30 sec
20 DU
rest 1 min

4.14.14

Ok, here is day ONE of the new program!! This week will be testing week and all in all it will NOT be that much as far as training but please don't add stuff to this….. we need good results on testing. For any running use an app if possible unless its simple distance to measure at track or gym.

A. ONE mile run for time
-rest 10-20 minutes but stay moving-
B. Build to a 1RM Back squat
+
4 sets
Max (-2) STRICT pull-ups @ 40X1 (if no strict PU we do 4 NEG)
rest 30 sec
10 barbell rollouts
rest 1 min