9am @ North
10 min AMRAP
10 T2B
10 pull-ups
15 Hang power cleans @ 95/55
15 Shoulder to OH @ 95/55
-rest 3 min-
10 min AMRAP
10 Ring Dips
15 Thrusters @ 95/55
20 Sit-ups
30 DU
-Rest 10 min-
10 min AMRAP
10 Push-ups
15 DL @ 95/55
400m run
Friday, October 31, 2014
Thursday, October 30, 2014
10.31.14
A. 5x 1 Front squat right into 3 Back squat (rest 2-3 min)
+
21-15-9
S2OH @ 95/55
burpee over bar
-Rest 10 min-
3 sets; rest 3 min
max rep (-2) T2B
20 sec ALL OUT air dyne..make output as high as possible here
+
one mile carry, sandbag... walk...
**Dont let HR drop after the other sets, get something and throw on back and start walk...
**Put sandbags back in garage after...
+
21-15-9
S2OH @ 95/55
burpee over bar
-Rest 10 min-
3 sets; rest 3 min
max rep (-2) T2B
20 sec ALL OUT air dyne..make output as high as possible here
+
one mile carry, sandbag... walk...
**Dont let HR drop after the other sets, get something and throw on back and start walk...
**Put sandbags back in garage after...
Wednesday, October 29, 2014
10.30.14
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)
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…)
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….
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.
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.
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.
Tuesday, October 28, 2014
10.29.14
A. 3x3 Split PRESSES light to moderate (rest 90 sec between)
*In split jerk land position and do strict presses
B. 3x 1.1.1.1 Split jerk AHAP (rest 3 min)
C. 3x5 bar dips with 1 sec pause at top (rest 2 min)
**YES if 5 is easy you do these weighted!
5 min AMRAP
20/12 HSPU ** Strict DB press to scale
30 Cal row
40 Thrusters @ 95/55
50 DL @ 95/55
-REST 2 min-
8 min AMRAP
20/12 HSPU ** Strict DB press to scale
30 Cal row
40 Thrusters @ 95/55
50 DL @ 95/55
-REST 3 min-
For time:
20/12 HSPU ** Strict DB press to scale
30 Cal row
40 Thrusters @ 95/55
50 DL @ 95/55
** If you are injured.. PUSHING THROUGH isn't the cool/manly/brave etc... thing to do. Get it recovered or take time off certain movements and add a different movement.
Monday, October 27, 2014
10.28.14
A. Back Squat AHAP 15,13,11 @ same weights as last week (rest 3 min between sets)
*If you missed any sets last week back off that weight 5-10 pounds
B. 3x 20 sec hold on back at 110% of BS (rest 2 min)
+
3 Sets for max reps each set... rest 3 min between sets (must complete sets in under 90 sec)
3-5 UB MU (if don't have UB get as many as can in 30 sec... scale 3 C2B, 3 RD)
max rep TnG Power cleans @ 155/110
*Sets must be finished in under 90 sec
+
3x 500m row @ 1:50/2:04 pace (rest 3 min between)
*If you missed any sets last week back off that weight 5-10 pounds
B. 3x 20 sec hold on back at 110% of BS (rest 2 min)
+
3 Sets for max reps each set... rest 3 min between sets (must complete sets in under 90 sec)
3-5 UB MU (if don't have UB get as many as can in 30 sec... scale 3 C2B, 3 RD)
max rep TnG Power cleans @ 155/110
*Sets must be finished in under 90 sec
+
3x 500m row @ 1:50/2:04 pace (rest 3 min between)
Sunday, October 26, 2014
10.27.14
Week 2 (Phase.. GET READY FOR THE OPEN)
A1. 3x 10-12 Strict T2B (rest 1 min)
A2. 3x 10 One arm dumbbell row per arm (rest 1 min)
A3. 3x 10 Deadlift at MOD weight all TnG (rest 2 min)
**REMINDER... A1,A2,A3...all done in a row one after another not all of A1 than all of A2 etc..
B. 6 min AMRAP @ HIGH AEROBIC EFFORT
50ft one arm OH walking lunge L @ 53/35
10 SDHP @ 53/35
50ft one arm OH walking lunge R @ 53/35
10 Box jump @ 30/24
-Rest 3 min-
6 min AMRAP @ HIGH AEROBIC EFFORT
20 Sit-ups
40 KBS @ 44/26
60 DU's
-Rest 3 min-
5 min AMRAP @ HIGH AEROBI EFFORT
Burpee to a bar aprox 6 inches above
*For burpees goal is 90 for guys and 75 for girls. For each rep under these numbers we have a punishment... the coach at that class knows it and will let you know.
** Also, this program shouldn't take much over 60 minutes for the next few weeks... if it does you ned to look and make sure rest and gap times are low enough. You need to be getting them done and getting nutrition....If you are sticking around after class I expect encouragement of others in class... the comp team is looked up to and if we aren't around to encourage we don't need to be hanging around.
A1. 3x 10-12 Strict T2B (rest 1 min)
A2. 3x 10 One arm dumbbell row per arm (rest 1 min)
A3. 3x 10 Deadlift at MOD weight all TnG (rest 2 min)
**REMINDER... A1,A2,A3...all done in a row one after another not all of A1 than all of A2 etc..
B. 6 min AMRAP @ HIGH AEROBIC EFFORT
50ft one arm OH walking lunge L @ 53/35
10 SDHP @ 53/35
50ft one arm OH walking lunge R @ 53/35
10 Box jump @ 30/24
-Rest 3 min-
6 min AMRAP @ HIGH AEROBIC EFFORT
20 Sit-ups
40 KBS @ 44/26
60 DU's
-Rest 3 min-
5 min AMRAP @ HIGH AEROBI EFFORT
Burpee to a bar aprox 6 inches above
*For burpees goal is 90 for guys and 75 for girls. For each rep under these numbers we have a punishment... the coach at that class knows it and will let you know.
** Also, this program shouldn't take much over 60 minutes for the next few weeks... if it does you ned to look and make sure rest and gap times are low enough. You need to be getting them done and getting nutrition....If you are sticking around after class I expect encouragement of others in class... the comp team is looked up to and if we aren't around to encourage we don't need to be hanging around.
Thursday, October 23, 2014
10.24.14
A. 5x 1 Front squat right into 3 Back squat (rest 2-3 min)
+
15,12,9
Hang Power snatch @ 95/55
burpee over bar
-Rest 10 min-
3 sets; rest 3 min
10 box jumps @ 24/20
30 sec ALL OUT air dyne
+
800m carry, sandbag... walk...
**Dont let HR drop after the other sets, get something and throw on back and start walk...
**Put sandbags back in garage after...
+
15,12,9
Hang Power snatch @ 95/55
burpee over bar
-Rest 10 min-
3 sets; rest 3 min
10 box jumps @ 24/20
30 sec ALL OUT air dyne
+
800m carry, sandbag... walk...
**Dont let HR drop after the other sets, get something and throw on back and start walk...
**Put sandbags back in garage after...
Wednesday, October 22, 2014
10.25.14
9am @ SOUTH
10 min AMRAP
10 T2B
10 pull-ups
15 Hang power cleans @ 95/55
15 Shoulder to OH @ 95/55
-rest 3 min-
10 min AMRAP
10 Ring Dips
15 Thrusters @ 95/55
20 Sit-ups
30 DU
-Rest 10 min-
10 min AMRAP
10 Push-ups
15 DL @ 95/55
400m run
10 min AMRAP
10 T2B
10 pull-ups
15 Hang power cleans @ 95/55
15 Shoulder to OH @ 95/55
-rest 3 min-
10 min AMRAP
10 Ring Dips
15 Thrusters @ 95/55
20 Sit-ups
30 DU
-Rest 10 min-
10 min AMRAP
10 Push-ups
15 DL @ 95/55
400m run
10.23.14
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)
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…)
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….
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.
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.
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.
Tuesday, October 21, 2014
10.22.14
A. 3x3 Split PRESSES light to moderate (rest 90 sec between)
*In split jerk land position and do strict presses
B. Build to a Heavy 3 split jerks with no more than 10 sec between reps
C. 3x5 ring dips with and external rotation and 1 sec pause at top (rest 2 min)
**Palms out
5 min AMRAP
10/5 HSPU ** Strict DB press to scale
20 Cal row
30 Thrusters @ 95/55
40 DL @ 95/55
-REST 2 min-
8 min AMRAP
10/5 HSPU ** Strict DB press to scale
20 Cal row
30 Thrusters @ 95/55
40 DL @ 95/55
-REST 3 min-
For time:
10/5 HSPU ** Strict DB press to scale
20 Cal row
30 Thrusters @ 95/55
40 DL @ 95/55
Monday, October 20, 2014
10.21.14
A. Back Squat AHAP 14,12,10 (rest 3 min between sets)
B. 3x 20 sec hold on back at 100% of BS (rest 2 min)
C. Build to a heavy 3 TnG Power Clean
+
3 Sets for max reps each set... rest 3 min between sets (must complete sets in under 90 sec)
3 Rope climbs
max rep TnG Power cleans @ 135/95
+
3x 500m row @ 1:55/2:08 pace (rest 3 min between)
B. 3x 20 sec hold on back at 100% of BS (rest 2 min)
C. Build to a heavy 3 TnG Power Clean
+
3 Sets for max reps each set... rest 3 min between sets (must complete sets in under 90 sec)
3 Rope climbs
max rep TnG Power cleans @ 135/95
+
3x 500m row @ 1:55/2:08 pace (rest 3 min between)
Sunday, October 19, 2014
10.20.14
Week 1 (Phase.. GET READY FOR THE OPEN)
A1. 3x 10-12 Strict T2B (rest 1 min)
A2. 3x 10-12 STRICT ring rows.. start with hands in an overhand position and by the time you get to pulling to the chest be underhanded and squeeze at top 1 sec each rep. (rest 1 min)
A3. 3x 10-12 Hang snatch high pulls (rest 2 min)
** Focus on pulling with the traps high and keep heels ON THE GROUND
B. 5 min AMRAP @ HIGH AEROBIC EFFORT
6 ALT KB Snatch @ 53/35 (from hang)
50ft OH KB Carry R arm
6 ALT KB Snatch @ 53/35 (from hang)
50ft OH KB Carry L arm
10 Box Jump @ 24/20
-Rest 3 min-
5 min AMRAP @ HIGH AEROBIC EFFORT
20 KBS @ 53/34
20 Sit-ups
-Rest 3 min-
5 min AMRAP @ HIGH AEROBI EFFORT
Burpee to a bar aprox 6 inches above
*For burpees goal is 90 for guys and 75 for girls. For each rep under these numbers we have a punishment... the coach at that class knows it and will let you know.
** Also, this program shouldn't take much over 60 minutes for the next few weeks... if it does you ned to look and make sure rest and gap times are low enough. You need to be getting them done and getting nutrition....that it what most of y'all are lacking and since I haven't seen anyones log that I asked for I have no idea how to help.... but needs to be better if y'all wanna be a competitive team.
A1. 3x 10-12 Strict T2B (rest 1 min)
A2. 3x 10-12 STRICT ring rows.. start with hands in an overhand position and by the time you get to pulling to the chest be underhanded and squeeze at top 1 sec each rep. (rest 1 min)
A3. 3x 10-12 Hang snatch high pulls (rest 2 min)
** Focus on pulling with the traps high and keep heels ON THE GROUND
B. 5 min AMRAP @ HIGH AEROBIC EFFORT
6 ALT KB Snatch @ 53/35 (from hang)
50ft OH KB Carry R arm
6 ALT KB Snatch @ 53/35 (from hang)
50ft OH KB Carry L arm
10 Box Jump @ 24/20
-Rest 3 min-
5 min AMRAP @ HIGH AEROBIC EFFORT
20 KBS @ 53/34
20 Sit-ups
-Rest 3 min-
5 min AMRAP @ HIGH AEROBI EFFORT
Burpee to a bar aprox 6 inches above
*For burpees goal is 90 for guys and 75 for girls. For each rep under these numbers we have a punishment... the coach at that class knows it and will let you know.
** Also, this program shouldn't take much over 60 minutes for the next few weeks... if it does you ned to look and make sure rest and gap times are low enough. You need to be getting them done and getting nutrition....that it what most of y'all are lacking and since I haven't seen anyones log that I asked for I have no idea how to help.... but needs to be better if y'all wanna be a competitive team.
Thursday, October 16, 2014
Wednesday, October 15, 2014
10.16.14
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)
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…)
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….
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.
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.
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.
Tuesday, October 14, 2014
10.15.14
A. 3 sets; 1.1.1.1 split jerks AHAP (rest 2 min)
B. 3 sets; 3 snatch grip PP, 3 OHS AHAP (rest 2 min)
+
3 sets:
10 UB S2OH 115-135/ 75-95
30 sec ALL out AIRDYNE SPRINT
+
For time
500m row
40 Wall Ball
30 DU's
20 Snatch (power or full) @ 135/95
10 HSPU
B. 3 sets; 3 snatch grip PP, 3 OHS AHAP (rest 2 min)
+
3 sets:
10 UB S2OH 115-135/ 75-95
30 sec ALL out AIRDYNE SPRINT
+
For time
500m row
40 Wall Ball
30 DU's
20 Snatch (power or full) @ 135/95
10 HSPU
Monday, October 13, 2014
10.14.14
3 Rounds
3 MU's (8 C2B scale...other scales if needed just make sure tell me on FB)
10 T2B
10 Box jump overs @ 24/20
-Rest 2 min-
3 Rounds
3 MU's (8 RD scale...other scales if needed just make sure tell me on FB)
6 GHD Sit-ups
200m run
-Rest 2 min-
3 Rounds
10 C2B pull-ups
10 Burpee on to a plate (no clap needed..must face plate...done like burped box jump)
20 OH walking lunge 45/25
*****RECORD TOTAL TIME...... including rest.
3 MU's (8 C2B scale...other scales if needed just make sure tell me on FB)
10 T2B
10 Box jump overs @ 24/20
-Rest 2 min-
3 Rounds
3 MU's (8 RD scale...other scales if needed just make sure tell me on FB)
6 GHD Sit-ups
200m run
-Rest 2 min-
3 Rounds
10 C2B pull-ups
10 Burpee on to a plate (no clap needed..must face plate...done like burped box jump)
20 OH walking lunge 45/25
*****RECORD TOTAL TIME...... including rest.
Sunday, October 12, 2014
10.13.14
Happy Monday!!
WEEK 8 ( last week of this segment... next 8 week series we will RAMP up for THE OPEN!!!!!!
A. Build to a Heavy single SPLIT JERK in 10 minutes
B. 3 sets; 2x jerk dip squatsl, 1x jerk @ 80% of above (rest 3 min)
C. 3 sets; BAR ON BACK HOLD for 10 seconds @ 130% of BS (rest 90 sec)
+
3 Rounds of
800m run
20 Ground to OH @ 135/95
50 DU's
WEEK 8 ( last week of this segment... next 8 week series we will RAMP up for THE OPEN!!!!!!
A. Build to a Heavy single SPLIT JERK in 10 minutes
B. 3 sets; 2x jerk dip squatsl, 1x jerk @ 80% of above (rest 3 min)
C. 3 sets; BAR ON BACK HOLD for 10 seconds @ 130% of BS (rest 90 sec)
+
3 Rounds of
800m run
20 Ground to OH @ 135/95
50 DU's
Thursday, October 9, 2014
10.10.14
BRAYDEN PROM DAY!!!!!!
BEST BE OUT TO ROUNDERS TONIGHT! Can buy tickets there...come support the cause..PLEASE!!!
A. Back squat to a heavy 5
B. 3x5 @ 25lbs lighter than above (rest 3 min)
C. Max rep HSPU STRICT x 3 (rest 2 min)
+
5 Rounds
10 ALT KB snatch @ 53/35
10 Thrusters @ 95/55
10 Burpee over bar
BEST BE OUT TO ROUNDERS TONIGHT! Can buy tickets there...come support the cause..PLEASE!!!
A. Back squat to a heavy 5
B. 3x5 @ 25lbs lighter than above (rest 3 min)
C. Max rep HSPU STRICT x 3 (rest 2 min)
+
5 Rounds
10 ALT KB snatch @ 53/35
10 Thrusters @ 95/55
10 Burpee over bar
Wednesday, October 8, 2014
10.9.14
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)
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…)
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….
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.
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.
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.
Tuesday, October 7, 2014
10.8.14
A. 4 sets; 3 split jerks AHAP (rest 2 min)
B. 3 sets; 3 snatch grip PP, 3 OHS AHAP (rest 2 min)
+
4 sets:
10 UB TnG squat clean @ 115-135 / 75-95 **keeping smooth and fast
30 sec ALL out AIRDYNE SPRINT
REST 3 min
+
15 min @ 70%
100ft Farmer carry
200m run
B. 3 sets; 3 snatch grip PP, 3 OHS AHAP (rest 2 min)
+
4 sets:
10 UB TnG squat clean @ 115-135 / 75-95 **keeping smooth and fast
30 sec ALL out AIRDYNE SPRINT
REST 3 min
+
15 min @ 70%
100ft Farmer carry
200m run
Monday, October 6, 2014
10.7.14
GREYSONS B-DAY PARTY at 6pm at my hour...come hang with us!
A. For max reps do:
8 sets of 30 sec to do work and 30 sec to rest
WALL BALL- 20/14
B. For max reps do:
8 sets of 30 sec to work and 30 sec to rest
DOUBLE UNDERS
C. 30 min AMRAP
300m row
10 KBS @ 70/53
20/10 C2B Pull-ups
30 burpee
A. For max reps do:
8 sets of 30 sec to do work and 30 sec to rest
WALL BALL- 20/14
B. For max reps do:
8 sets of 30 sec to work and 30 sec to rest
DOUBLE UNDERS
C. 30 min AMRAP
300m row
10 KBS @ 70/53
20/10 C2B Pull-ups
30 burpee
Sunday, October 5, 2014
10.6.14
Happy Monday!!
WEEK 7
A. Build to a Heavy single SNATCH in 10 minutes
B. 3 sets; 2x snatch pull, 1x snatch @ 80% of above (rest 3 min)
C. 3 sets; BAR ON BACK HOLD for 15 seconds @ 125% of BS (rest 90 sec)
+
5 Rounds of:
3 Power power snatch @ 75% of 1RM
2 Rope climbs (scale= lay on back, pull up to feet with rope x 5)
1 Box jump @ 36/30
WEEK 7
A. Build to a Heavy single SNATCH in 10 minutes
B. 3 sets; 2x snatch pull, 1x snatch @ 80% of above (rest 3 min)
C. 3 sets; BAR ON BACK HOLD for 15 seconds @ 125% of BS (rest 90 sec)
+
5 Rounds of:
3 Power power snatch @ 75% of 1RM
2 Rope climbs (scale= lay on back, pull up to feet with rope x 5)
1 Box jump @ 36/30
Friday, October 3, 2014
10.4.14
If you aren't going to "DRUNK MURPH" with us.....
YOU have off....
But will do murph soon!!! No one in town to open up gym!
YOU have off....
But will do murph soon!!! No one in town to open up gym!
Thursday, October 2, 2014
10.3.14
STEALING A WOD from my Coach Michael... its gonna be NASTY!
** GET YOUR BRAYDEN GOES TO PROM TICKETS!!! GONNA BE EPIC!!!
A. Back squat to a heavy 3
B. 3x3 @ 20lbs lighter than above (rest 3 min)
C. Max rep HSPU STRICT x 3 (rest 2 min)
+
FOR TIME:
50 UB DU's
35 UB Wall Ball 20/14
50 UB DU's
20 UB Wall Ball
50 UB DU's
**If that is more than max rep WB try lower pound WB.... if it isn't happening on DU's just complete for time... but if you get on WB to fast and don't get through you must start over... same as DU.... 48 isn't 50 UB so start over!!!
** GET YOUR BRAYDEN GOES TO PROM TICKETS!!! GONNA BE EPIC!!!
A. Back squat to a heavy 3
B. 3x3 @ 20lbs lighter than above (rest 3 min)
C. Max rep HSPU STRICT x 3 (rest 2 min)
+
FOR TIME:
50 UB DU's
35 UB Wall Ball 20/14
50 UB DU's
20 UB Wall Ball
50 UB DU's
**If that is more than max rep WB try lower pound WB.... if it isn't happening on DU's just complete for time... but if you get on WB to fast and don't get through you must start over... same as DU.... 48 isn't 50 UB so start over!!!
Wednesday, October 1, 2014
10.2.14
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)
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…)
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….
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.
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.
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.
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