Tuesday 4/25/17
Pre-session Mobility Prep
A. Assault bike 50s easy/10s hard for 3 minutes
B. Squat Flow
C. Shoulder - Overhead + Band drills
A. 40 Calories (260w/50s, 650w/10s for 3 minutes)
B. Complete
C. Complete
Strength
A. Deadlift – 4 x 6 @ 80%, go every 3:30
A. 285# across (80%)
No belt
B. Alternate between B1 and B2
B1. Bench press – 4 x (10-8-6-8) @ AHAFA, rest 1 – 2 minutes before B2
B2. Single arm DB row – 4 x 10/side @ AHAFA, rest 2 minutes before B1
B1. 145#, 150#, 155#, 155#
B2. 70#, 70#, 70#, 70#
SPP (Conditioning)
A. 3 rounds for time
21 KB swings @ 70lbs
18 calorie row
15 chest to bar pull ups
Recover 7 minutes before Part B
B. 7 Rounds for time
7 toes to bars
7 thrusters @ 95lbs
7 bar facing burpees
A. 8:24
B. 7:26
Total time 22:50
KB swings unbroken
Rowing 49.9sec, 51.9sec, 52.2sec (1252 cal/hr pace avg.)
CTB pull ups 6-5-4, 6-5-4, 6-4-5
+
Toes to bars unbroken
Thrusters unbroken
Bar facing burpees 21-28sec
Cool down
A. 5 minute assault bike + 5 minute row, HR < 140
B. Mobility of your choice
A. Complete, 41 calories on AB + 1206m row @ 140 HR
B. 4 minutes of hip flexor/leg, 4 minutes of seated straddle, 2 minutes of anterior shoulder/arm, 2 minutes of foam rolling thoracic spine
Tuesday, April 25, 2017
Monday, April 24, 2017
Monday 4/24/17
Pre-session Mobility Prep
A. Ski Erg 1k @ negative split pace per 200m
B. Squat Flow
C. Shoulder – Overhead + Band warmup
A. 3:48.2/1k Ski (1:59.2, 1:55.5, 1:54.0, 1:52.0, 1:50.0 pace per 200m)
B. Complete
C. Complete
Weightlifting
Warm up
A. Suggested snatch warm up
A1. 3 x romanian deadlift
A2. 3 x snatch high pull
A3. 3 x muscle snatch
A4. 3 x tempo overhead squat @ 23X1
A5. 3 x snatch balance
A6. 3 x power snatch to OHS
A7. 3 x snatch pull under
A8. 3 x hang (squat) snatch
x2 Sets
45#, 75#
Main set
A. Slow pull snatch – 15 x 1 @ 65+%, go every minute. Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts
115#, 115#, 125#, 125#, 135#, 135#, 140#, 140#, 145#, 145#, 150#, 150#, 155#, 155#, 160#
B. Clean and jerk – in a 20 minute window, build to a heavy set of 3 clean and jerks for the day, aim for 5 to 7 sets of 3 reps @ 80-90% 1RM range
175#, 180#, 185#, 190#, 195#, 200#, 180# (7 sets of 3 reps)
Strength
A. Back squat – 4 x 5 @ 82%, go every 3:30
235#, 235#, 235#, 235# (82.5%)
Conditioning
A. 15 minute EMOM (5 rounds)
1- 15 Calorie Assault bike
2- 10 Front rack walking lunges, 155#
3- 6 Muscle ups
Complete
Splits:
Assault bike 35sec, 36sec, 37sec, 43sec, 41sec/15 cals
Front rack lunges unbroken 30-33sec/10 reps
Muscle ups unbroken 23-30sec/6 reps
Strength
B. Alternate between B1 and B2
B1. Single arm (standing) DB press – 4 x 10/side @ AHAFA, rest 1 minute before B2
B2. Barbell rollout (on knees) – 4 x (6 – 8), rest 2 minutes before B1
B1. 35#, 35#, 35#, 35#
B2. 8 reps, 8 reps, 8 reps, 8 reps
Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow/Mobility of your choice
A. Complete (81 cals, easy pace)
B. 4 minutes of hip flexor/leg, 2 minutes of anterior shoulder/arm, 5 minutes of low back smashing with lacrosse ball, 2 minutes of foam rolling thoracic spine
Pre-session Mobility Prep
A. Ski Erg 1k @ negative split pace per 200m
B. Squat Flow
C. Shoulder – Overhead + Band warmup
A. 3:48.2/1k Ski (1:59.2, 1:55.5, 1:54.0, 1:52.0, 1:50.0 pace per 200m)
B. Complete
C. Complete
Weightlifting
Warm up
A. Suggested snatch warm up
A1. 3 x romanian deadlift
A2. 3 x snatch high pull
A3. 3 x muscle snatch
A4. 3 x tempo overhead squat @ 23X1
A5. 3 x snatch balance
A6. 3 x power snatch to OHS
A7. 3 x snatch pull under
A8. 3 x hang (squat) snatch
x2 Sets
45#, 75#
Main set
A. Slow pull snatch – 15 x 1 @ 65+%, go every minute. Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts
115#, 115#, 125#, 125#, 135#, 135#, 140#, 140#, 145#, 145#, 150#, 150#, 155#, 155#, 160#
B. Clean and jerk – in a 20 minute window, build to a heavy set of 3 clean and jerks for the day, aim for 5 to 7 sets of 3 reps @ 80-90% 1RM range
175#, 180#, 185#, 190#, 195#, 200#, 180# (7 sets of 3 reps)
Strength
A. Back squat – 4 x 5 @ 82%, go every 3:30
235#, 235#, 235#, 235# (82.5%)
Conditioning
A. 15 minute EMOM (5 rounds)
1- 15 Calorie Assault bike
2- 10 Front rack walking lunges, 155#
3- 6 Muscle ups
Complete
Splits:
Assault bike 35sec, 36sec, 37sec, 43sec, 41sec/15 cals
Front rack lunges unbroken 30-33sec/10 reps
Muscle ups unbroken 23-30sec/6 reps
Strength
B. Alternate between B1 and B2
B1. Single arm (standing) DB press – 4 x 10/side @ AHAFA, rest 1 minute before B2
B2. Barbell rollout (on knees) – 4 x (6 – 8), rest 2 minutes before B1
B1. 35#, 35#, 35#, 35#
B2. 8 reps, 8 reps, 8 reps, 8 reps
Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow/Mobility of your choice
A. Complete (81 cals, easy pace)
B. 4 minutes of hip flexor/leg, 2 minutes of anterior shoulder/arm, 5 minutes of low back smashing with lacrosse ball, 2 minutes of foam rolling thoracic spine
Sunday, April 23, 2017
Sunday 4/23/17
Active Recovery Day
Aerobic Flush/Mobility:
Move through at very easy pace,
5 minutes of Assault bike
3 minutes of hip flexor stretch, Right leg
5 minutes of Assault bike
3 minutes of hip flexor stretch, Left leg
5 minutes of Assault bike
3 minutes of seated straddle pose
5 minutes of Assault bike
Completed as written
Active Recovery Day
Aerobic Flush/Mobility:
Move through at very easy pace,
5 minutes of Assault bike
3 minutes of hip flexor stretch, Right leg
5 minutes of Assault bike
3 minutes of hip flexor stretch, Left leg
5 minutes of Assault bike
3 minutes of seated straddle pose
5 minutes of Assault bike
Completed as written
Saturday, April 22, 2017
Saturday 4/22/17
Pre-session Mobility Prep
A. Row 1k @ negative split pace per 200m
B. Squat Flow
C. Shoulder Flow (banded scapular/rotator strengtheners)
A. 3:38.6/1k Row (1:53, 1:51, 1:49, 1:47, 1:44/500m pace per 200m)
B. Complete
C. Complete
Strength
A. Back rack reverse lunge – 3 x 10/side @ AHAFA, go every 3:30
185#, 190#, 195#
B. Alternate between B1 and B2
B1. Strict press 3 x 6 @ 74-78%, 1 x AMRAP @ 74-78% , rest 1 minute before B2
B2. Barbell bent over row – 4 x (12-10-8-6) @ AHAFA, rest 2 minutes before B1
B1. 110# x6, 110# x6, 110# x6, 110# x12
B2. 125#, 130#, 135#, 140#
C. Rotate through C1, C2 and C3
C1. Single leg DL – 3 x 8 @ AHAFA, rest 30 seconds before C2
C2. Strict toes to bar – 3 x AMRAP, rest 1 minute before C3
C3. DB incline bench press – 3 x 10 @ AHAFA, Put 4 x 2.5″ thick plates under one end of a bench to create the incline, rest 90 seconds before C1
C1. 115# across
C2. 16 reps, 16 reps, 15 reps
C3. 45# DB's across
Conditioning
A. 6 minute EMOM
8 pull-ups + 14 wall balls @ 20lbs
Complete
All rounds unbroken and between 39 - 42 seconds
B. “The Norwegian” intervals
Assault bike:
4 x 4 minutes work @ RPE 8 : 3 minutes recovery @ RPE 3
(28 minutes)
Pacing:
376 - 409 Watts /4 minute interval
207 - 218 Watts /3 minute interval
x4 Sets
382 Calories / 17.6 km
Average HR 182, Max HR 198
Cool down
A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
B. Mobility exercises of your choice
A. 10 minutes of Assault bike @ 135 HR
B. 4 minutes of hip flexor stretch/leg, 2 minutes of pigeon stretch/leg, 6 minutes of low back smash with lacrosse ball, 2 minutes of foam roll thoracic spine
Pre-session Mobility Prep
A. Row 1k @ negative split pace per 200m
B. Squat Flow
C. Shoulder Flow (banded scapular/rotator strengtheners)
A. 3:38.6/1k Row (1:53, 1:51, 1:49, 1:47, 1:44/500m pace per 200m)
B. Complete
C. Complete
Strength
A. Back rack reverse lunge – 3 x 10/side @ AHAFA, go every 3:30
185#, 190#, 195#
B. Alternate between B1 and B2
B1. Strict press 3 x 6 @ 74-78%, 1 x AMRAP @ 74-78% , rest 1 minute before B2
B2. Barbell bent over row – 4 x (12-10-8-6) @ AHAFA, rest 2 minutes before B1
B1. 110# x6, 110# x6, 110# x6, 110# x12
B2. 125#, 130#, 135#, 140#
C. Rotate through C1, C2 and C3
C1. Single leg DL – 3 x 8 @ AHAFA, rest 30 seconds before C2
C2. Strict toes to bar – 3 x AMRAP, rest 1 minute before C3
C3. DB incline bench press – 3 x 10 @ AHAFA, Put 4 x 2.5″ thick plates under one end of a bench to create the incline, rest 90 seconds before C1
C1. 115# across
C2. 16 reps, 16 reps, 15 reps
C3. 45# DB's across
Conditioning
A. 6 minute EMOM
8 pull-ups + 14 wall balls @ 20lbs
Complete
All rounds unbroken and between 39 - 42 seconds
B. “The Norwegian” intervals
Assault bike:
4 x 4 minutes work @ RPE 8 : 3 minutes recovery @ RPE 3
(28 minutes)
Pacing:
376 - 409 Watts /4 minute interval
207 - 218 Watts /3 minute interval
x4 Sets
382 Calories / 17.6 km
Average HR 182, Max HR 198
Cool down
A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
B. Mobility exercises of your choice
A. 10 minutes of Assault bike @ 135 HR
B. 4 minutes of hip flexor stretch/leg, 2 minutes of pigeon stretch/leg, 6 minutes of low back smash with lacrosse ball, 2 minutes of foam roll thoracic spine
Friday, April 21, 2017
Friday 4/21/17
Session #1:
Pre-session Mobility Prep
A. Ski Erg 1k @ easy pace
B. Shoulder Flow + Floss
C. Hip – Banded
3:45.1/1k (1:52.6 pace) Ski Erg + complete + complete
Weightlifting
Warm up
A. Suggested clean and jerk W/U
A1. 3 x hang clean high pull
A2. 3 x hang muscle clean + 3 x strict press
A3. 3 x tempo front squat @ 53X1+ 3 x push press
A4. 3 x hang power clean to FS
A5. 3 x clean pull under + 3 x push jerk
A6. 3 x hang (squat) clean + 3 x split jerk
x2 Sets
45#, 75#
Main set
A. Split jerk w/ 2 sec pause in receiving – 15 x 1 @ 65+%, go every minute
155#, 155#, 165#, 165#, 175#, 175#, 185#, 185#, 195#, 195#, 205#, 205#, 215#, 215#, 215#, 215#
B. Power snatch + overhead squat – 12 x (2 + 1) @ 65+%, go every 75 seconds
115#, 120#, 125#, 130#, 135#, 140#, 145#, 150#, 135#, 135#, 135#, 135#
Conditioning
A. Rowing
For time
Row 5k
*Start around 80% effort and progressively get faster every 1k
*Record average HR
18:42.7
Average HR 180
Pacing per 1k (500m split):
1:53.7
1:53.9
1:53.0
1:51.0
1:48.7
B. Cool down
5 minutes of Assault bike @ easy pace
Complete
Session #2:
Skill
A. Today’s skill focus is on gymnastics. Pick a Follow along session of your choice from our gymnastics library
Complete, Handstand Conditioning 20 minute session
Cool down
A. 10 minutes on AB/row or similar, HR < 140
Complete, 10 minutes of Assault bike @ easy pace
B. Mobility exercises of your choice
Complete, 5 minutes of hip flexor/leg, 2 minutes of anterior shoulder/arm, 4 minutes of foam roll thoracic spine
Session #1:
Pre-session Mobility Prep
A. Ski Erg 1k @ easy pace
B. Shoulder Flow + Floss
C. Hip – Banded
3:45.1/1k (1:52.6 pace) Ski Erg + complete + complete
Weightlifting
Warm up
A. Suggested clean and jerk W/U
A1. 3 x hang clean high pull
A2. 3 x hang muscle clean + 3 x strict press
A3. 3 x tempo front squat @ 53X1+ 3 x push press
A4. 3 x hang power clean to FS
A5. 3 x clean pull under + 3 x push jerk
A6. 3 x hang (squat) clean + 3 x split jerk
x2 Sets
45#, 75#
Main set
A. Split jerk w/ 2 sec pause in receiving – 15 x 1 @ 65+%, go every minute
155#, 155#, 165#, 165#, 175#, 175#, 185#, 185#, 195#, 195#, 205#, 205#, 215#, 215#, 215#, 215#
B. Power snatch + overhead squat – 12 x (2 + 1) @ 65+%, go every 75 seconds
115#, 120#, 125#, 130#, 135#, 140#, 145#, 150#, 135#, 135#, 135#, 135#
Conditioning
A. Rowing
For time
Row 5k
*Start around 80% effort and progressively get faster every 1k
*Record average HR
18:42.7
Average HR 180
Pacing per 1k (500m split):
1:53.7
1:53.9
1:53.0
1:51.0
1:48.7
B. Cool down
5 minutes of Assault bike @ easy pace
Complete
Session #2:
Skill
A. Today’s skill focus is on gymnastics. Pick a Follow along session of your choice from our gymnastics library
Complete, Handstand Conditioning 20 minute session
Cool down
A. 10 minutes on AB/row or similar, HR < 140
Complete, 10 minutes of Assault bike @ easy pace
B. Mobility exercises of your choice
Complete, 5 minutes of hip flexor/leg, 2 minutes of anterior shoulder/arm, 4 minutes of foam roll thoracic spine
Thursday, April 20, 2017
Thursday 4/20/17
Active recovery day
Warmup/Breath work
A. Diaphragm awareness / release drill, 5-10 reps
B. Squat flow
A. Complete
B. Complete
Aerobic recovery work
A. For max calories
45 minutes of Assault bike @ <75% max HR (<149 bpm)
465 calories / 16.0 miles
Average HR 148 bpm
Movement flow/Mobility work
A. 5 minutes of hip flexor stretch/leg
B. 2 minutes of pec stretch/arm
C. 2 minutes of foam roll thoracic spine
D. Banded shoulder exercises (scapular/rotater strengthening)
A. Complete
B. Complete
C. Complete
D. Complete
Active recovery day
Warmup/Breath work
A. Diaphragm awareness / release drill, 5-10 reps
B. Squat flow
A. Complete
B. Complete
Aerobic recovery work
A. For max calories
45 minutes of Assault bike @ <75% max HR (<149 bpm)
465 calories / 16.0 miles
Average HR 148 bpm
Movement flow/Mobility work
A. 5 minutes of hip flexor stretch/leg
B. 2 minutes of pec stretch/arm
C. 2 minutes of foam roll thoracic spine
D. Banded shoulder exercises (scapular/rotater strengthening)
A. Complete
B. Complete
C. Complete
D. Complete
Wednesday, April 19, 2017
Wednesday 4/19/17
Pre-session Mobility Prep
A. 3 minutes of Rowing @ easy pace
B. Squat Flow
C. Shoulder Flow + Floss
795m Row (1:53.1 pace) + complete + complete
Weightlifting
Warm up
A. Suggested snatch warm up
A1. 3 x romanian deadlift
A2. 3 x snatch high pull
A3. 3 x muscle snatch
A4. 3 x tempo overhead squat @ 23X1
A5. 3 x snatch balance
A6. 3 x power snatch to OHS
A7. 3 x snatch pull under
A8. 3 x hang (squat) snatch
x2 Sets
45#, 75#
Main set
A. Snatch – build to a heavy double (2) for the day, aim for 4 to 8 sets @ 80-95% 1RM range, go every 2 minutes
140#, 145#, 150#, 155#, 160#, 165#, 155# (7 x 2)
B. Snatch – 10 x 1 @ 85-90% of A, go every 45 seconds. Perform these as back off sets, based on % of today’s heaviest set
148.5# (90%) across on the :45
Strength
16 minute EMOM
(1) – Back squat, 3 reps @ 81%
(2) – Back squat, 3 reps @ 81% (on the last (8th) set, perform as many repetitions as possible)
(3) – Strict chin up, AMRAP (as many reps as possible in 1 set)
(4) – REST
1. 3, 3, 3, 3 @ 231#
2. 3, 3, 3, 14 @ 231#
3. 22, 14, 15, 12
SPP (Conditioning/Skill)
A. 18 minute EMOM, alternating (6 rounds)
(1) – 7 TnG power snatches @ 60% 1RM (105lbs)
(2) – 10 Strict handstand push ups @ 2" deficit
(3) – 10 Wall balls @ 30lbs to 9ft. + 10 Box jump overs @ 24"
*On the last (6th) round, perform 10 TnG power snatches, 15 strict def. hspu, 15 wall balls + 15 box jump overs
Completed!
Splits:
TnG power snatches all unbroken, :21/7 reps, :30/10 reps
Strict deficit hspu all unbroken, :25/10 reps, :42/15 reps
Wall balls + box jump overs all unbroken, :33/10+10 reps, :52/15+15 reps
Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow/mobility of your choice
A. 10 minutes of assault bike @ 133 HR
B. 4 minutes of hip flexor/side, 2 minutes of pec/side, 4 minutes of foam roll thoracic
Pre-session Mobility Prep
A. 3 minutes of Rowing @ easy pace
B. Squat Flow
C. Shoulder Flow + Floss
795m Row (1:53.1 pace) + complete + complete
Weightlifting
Warm up
A. Suggested snatch warm up
A1. 3 x romanian deadlift
A2. 3 x snatch high pull
A3. 3 x muscle snatch
A4. 3 x tempo overhead squat @ 23X1
A5. 3 x snatch balance
A6. 3 x power snatch to OHS
A7. 3 x snatch pull under
A8. 3 x hang (squat) snatch
x2 Sets
45#, 75#
Main set
A. Snatch – build to a heavy double (2) for the day, aim for 4 to 8 sets @ 80-95% 1RM range, go every 2 minutes
140#, 145#, 150#, 155#, 160#, 165#, 155# (7 x 2)
B. Snatch – 10 x 1 @ 85-90% of A, go every 45 seconds. Perform these as back off sets, based on % of today’s heaviest set
148.5# (90%) across on the :45
Strength
16 minute EMOM
(1) – Back squat, 3 reps @ 81%
(2) – Back squat, 3 reps @ 81% (on the last (8th) set, perform as many repetitions as possible)
(3) – Strict chin up, AMRAP (as many reps as possible in 1 set)
(4) – REST
1. 3, 3, 3, 3 @ 231#
2. 3, 3, 3, 14 @ 231#
3. 22, 14, 15, 12
SPP (Conditioning/Skill)
A. 18 minute EMOM, alternating (6 rounds)
(1) – 7 TnG power snatches @ 60% 1RM (105lbs)
(2) – 10 Strict handstand push ups @ 2" deficit
(3) – 10 Wall balls @ 30lbs to 9ft. + 10 Box jump overs @ 24"
*On the last (6th) round, perform 10 TnG power snatches, 15 strict def. hspu, 15 wall balls + 15 box jump overs
Completed!
Splits:
TnG power snatches all unbroken, :21/7 reps, :30/10 reps
Strict deficit hspu all unbroken, :25/10 reps, :42/15 reps
Wall balls + box jump overs all unbroken, :33/10+10 reps, :52/15+15 reps
Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow/mobility of your choice
A. 10 minutes of assault bike @ 133 HR
B. 4 minutes of hip flexor/side, 2 minutes of pec/side, 4 minutes of foam roll thoracic
Tuesday, April 18, 2017
Tuesday 4/18/17
Pre-session Mobility Prep
A. 3 minutes of Ski Erg @ easy pace
B. Squat Flow
C. Shoulder Flow + Floss
784m Ski (1:54.8 pace) + complete + complete
Strength
A. Deadlift – 4 x 7 @ 73-77%, go every 3 minutes
273#, 273#, 273#, 273# (77%)
No belt
B1. Bench press – 4 x (12-10-8-6) @ AHAFA, rest 1 – 2 minutes before B2
B2. Single arm DB row – 4 x 8/side @ AHAFA, rest 2 minutes before B1
B1. 135#, 140#, 145#, 150#
B2. 70#, 70#, 70#, 70#
SPP (Conditioning)
A. 3 rounds for time
500m row
21 toes to bars
15 DB thrusters @ 45lbs
RECOVER for 8 minutes before part B
B. 8 minute AMRAP
3 bar muscle ups
6 handstand push ups
12 KB swings @ 70lbs
A. 11:39
B. 6 rounds + 2 reps
Total time 27:39
A. Rowing @ 1:44.1, 1:54.1, 1:55.4/500m, TTB 21, 15-6, 13-6-2, Thrusters 15, 9-6, 10-5
B. Bar muscle ups unbroken, Handstand push ups unbroken, KB swings unbroken
Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Mobility/Thoracic Flow
A. 5 minutes of Assault bike @ 138-144bpm
B. 4 minutes of hip flexor/side, 2 minutes of pec/side, 4 minutes of thoracic spine
Pre-session Mobility Prep
A. 3 minutes of Ski Erg @ easy pace
B. Squat Flow
C. Shoulder Flow + Floss
784m Ski (1:54.8 pace) + complete + complete
Strength
A. Deadlift – 4 x 7 @ 73-77%, go every 3 minutes
273#, 273#, 273#, 273# (77%)
No belt
B1. Bench press – 4 x (12-10-8-6) @ AHAFA, rest 1 – 2 minutes before B2
B2. Single arm DB row – 4 x 8/side @ AHAFA, rest 2 minutes before B1
B1. 135#, 140#, 145#, 150#
B2. 70#, 70#, 70#, 70#
SPP (Conditioning)
A. 3 rounds for time
500m row
21 toes to bars
15 DB thrusters @ 45lbs
RECOVER for 8 minutes before part B
B. 8 minute AMRAP
3 bar muscle ups
6 handstand push ups
12 KB swings @ 70lbs
A. 11:39
B. 6 rounds + 2 reps
Total time 27:39
A. Rowing @ 1:44.1, 1:54.1, 1:55.4/500m, TTB 21, 15-6, 13-6-2, Thrusters 15, 9-6, 10-5
B. Bar muscle ups unbroken, Handstand push ups unbroken, KB swings unbroken
Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Mobility/Thoracic Flow
A. 5 minutes of Assault bike @ 138-144bpm
B. 4 minutes of hip flexor/side, 2 minutes of pec/side, 4 minutes of thoracic spine
Monday, April 17, 2017
Monday 4/17/17
Session #1 - Weightlifting / Strength
Pre-session Mobility Prep
A. 3 Minutes of Assault Bike @ easy pace
B. Squat Flow
C. Shoulder Flow + Flossing
Completed as written
Weightlifting
Warm up
A. Suggested snatch warm up
A1. 3 x romanian deadlift
A2. 3 x snatch high pull
A3. 3 x muscle snatch
A4. 3 x tempo overhead squat @ 23X1
A5. 3 x snatch balance
A6. 3 x power snatch to OHS (hold PSn receiving position each time, each rep little deeper)
A7. 3 x snatch pull under
A8. 3 x hang (squat) snatch
x2 Sets
45# x1 Set, 75# x1 Set
Main set
A. Hang snatch (below the knee) – (12 – 15) x 1 @ 65+%, go every minute. Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts
125#, 130#, 135#, 140#, 140#, 145#, 150#, 155#, 160#, 160#, 160#, 165#, 155#, 155#, 155#
B. Clean and jerk – build to a heavy set of 1 clean and 2 jerks for the day, aim for 8 sets @ 80-95% 1RM range, go every 2:30
175#, 180#, 185#, 190#, 195#, 200#, 205#, 210#
Strength
A. Back squat – 4 x 6 @ 76-80%, go every 3 minutes
225#, 225#, 225#, 225# (79%)
B1. Single arm (standing) DB press – 4 x 8/side @ AHAFA, rest 1 minute before B2
B2. Barbell rollout (on knees) – 4 x (6 – 8), rest 1 – 2 minutes before B1
B1. 40#, 40#, 40#, 40#
B2. 8, 8, 8, 8
Session #2 - Conditioning / Strength
Pre-session Mobility Prep
A. Shoulder flow + floss
Completed as written
SPP (Conditioning)
A. 10 minute EMOM, alternating
(1) – Ring muscle up, 3 to 8 reps
(2) – Double-unders, 30 to 60 reps
(1) 8, 8, 8, 6+2, 6+2
(2) 60, 60, 60, 60, 60
Rest 5 minutes
B. 10 minute EMOM, alternating
(1) – GHD sit up, 10-20 reps
(2) – Row @ 1:55/500m pace
(1) 20, 20, 20, 20, 20
(2) 262m, 262m, 262m, 262m, 262m
Rowing @ 1:54.5/500m pace
Strength
A. Alternate between A1 and A2 (1 set of each for 4 rounds)
A1. GHD hip extension – 4 x 15, tempo 2011, rest 1 – 2 minutes before A2
A2. Barbell bent over row – 4 x (12-10-8-6) @ AHAFA, rest 1 – 2 minutes before A1
A1. 25#, 25#, 25#, 25#
A2. 120#, 125#, 130#, 135#
Cool down
A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
B. Movement flow/mobility of your choice
4 minutes of hip flexor stretch per leg
2 minutes of pec stretch per arm
2 minutes of low back stretch
Completed as written
Session #1 - Weightlifting / Strength
Pre-session Mobility Prep
A. 3 Minutes of Assault Bike @ easy pace
B. Squat Flow
C. Shoulder Flow + Flossing
Completed as written
Weightlifting
Warm up
A. Suggested snatch warm up
A1. 3 x romanian deadlift
A2. 3 x snatch high pull
A3. 3 x muscle snatch
A4. 3 x tempo overhead squat @ 23X1
A5. 3 x snatch balance
A6. 3 x power snatch to OHS (hold PSn receiving position each time, each rep little deeper)
A7. 3 x snatch pull under
A8. 3 x hang (squat) snatch
x2 Sets
45# x1 Set, 75# x1 Set
Main set
A. Hang snatch (below the knee) – (12 – 15) x 1 @ 65+%, go every minute. Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts
125#, 130#, 135#, 140#, 140#, 145#, 150#, 155#, 160#, 160#, 160#, 165#, 155#, 155#, 155#
B. Clean and jerk – build to a heavy set of 1 clean and 2 jerks for the day, aim for 8 sets @ 80-95% 1RM range, go every 2:30
175#, 180#, 185#, 190#, 195#, 200#, 205#, 210#
Strength
A. Back squat – 4 x 6 @ 76-80%, go every 3 minutes
225#, 225#, 225#, 225# (79%)
B1. Single arm (standing) DB press – 4 x 8/side @ AHAFA, rest 1 minute before B2
B2. Barbell rollout (on knees) – 4 x (6 – 8), rest 1 – 2 minutes before B1
B1. 40#, 40#, 40#, 40#
B2. 8, 8, 8, 8
Session #2 - Conditioning / Strength
Pre-session Mobility Prep
A. Shoulder flow + floss
Completed as written
SPP (Conditioning)
A. 10 minute EMOM, alternating
(1) – Ring muscle up, 3 to 8 reps
(2) – Double-unders, 30 to 60 reps
(1) 8, 8, 8, 6+2, 6+2
(2) 60, 60, 60, 60, 60
Rest 5 minutes
B. 10 minute EMOM, alternating
(1) – GHD sit up, 10-20 reps
(2) – Row @ 1:55/500m pace
(1) 20, 20, 20, 20, 20
(2) 262m, 262m, 262m, 262m, 262m
Rowing @ 1:54.5/500m pace
Strength
A. Alternate between A1 and A2 (1 set of each for 4 rounds)
A1. GHD hip extension – 4 x 15, tempo 2011, rest 1 – 2 minutes before A2
A2. Barbell bent over row – 4 x (12-10-8-6) @ AHAFA, rest 1 – 2 minutes before A1
A1. 25#, 25#, 25#, 25#
A2. 120#, 125#, 130#, 135#
Cool down
A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
B. Movement flow/mobility of your choice
4 minutes of hip flexor stretch per leg
2 minutes of pec stretch per arm
2 minutes of low back stretch
Completed as written
Sunday, April 16, 2017
Saturday, April 15, 2017
Saturday 4/15/17
Pre-session Mobility Prep
A. 3:00 Assault bike @easy pace
B. Squat Flow
C. Hip Rotation Flow
D. Ankle – Wall
Completed as written
1. Strength
A. Back rack reverse lunge – 3 x 10/side @ AHAFA (As Heavy As Form Allows), rest 2 – 3 minutes between sets
185# Across
B. Alternate between B1 and B2
B1. Strict press, rest 1 minute before B2
3 x 6 @ 72-76%
1 x AMAP (As Many As Possible) @ 72-76%
B2. Barbell bent over row – 4 x (12 – 10 – 8 – 6) @ AHAFA, rest 2 – 3 minutes before B1
B1. 3x6 @105#(75%), 1x15 @105#(75%)
B2. 12 @115#, 10 @120#, 8 @125#, 6 @135#
C. Rotate through C1, C2 and C3
C1. Single leg deadlift – 3 x 6 @ AHAFA, rest 30 seconds before C2
C2. Strict toes to bar – 3 x AMAP (as many as possible), rest 1 minute before C3
C3. DB incline bench press – 3 x 8 @ AHAFA, rest 90 seconds before C1
C1. 3x12 (6/6) @115#
C2. 12 reps/13 reps/14 reps
C3. 3x8 @55# DB's
2. Conditioning
A. 4 x (3 minutes work : 3 minutes rest)
500m Row
THEN (in the remaining time) AMRAP of
10 Thruster @ 40/30kg (95/65lbs)
10 Bar facing burpee
(Total time 21min.)
1 Round + 5 Reps (Row 1:45.6/500m)
1 Round + 4 Reps (Row 1:45.3/500m)
1 Round + 4 Reps (Row 1:45.3/500m)
1 Round + 4 Reps (Row 1:44.5/500m)
3. Cool down
A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
B. Movement flow of your choice from video library
Completed as written, 10:00 AB + Shoulder recovery flow
Pre-session Mobility Prep
A. 3:00 Assault bike @easy pace
B. Squat Flow
C. Hip Rotation Flow
D. Ankle – Wall
Completed as written
1. Strength
A. Back rack reverse lunge – 3 x 10/side @ AHAFA (As Heavy As Form Allows), rest 2 – 3 minutes between sets
185# Across
B. Alternate between B1 and B2
B1. Strict press, rest 1 minute before B2
3 x 6 @ 72-76%
1 x AMAP (As Many As Possible) @ 72-76%
B2. Barbell bent over row – 4 x (12 – 10 – 8 – 6) @ AHAFA, rest 2 – 3 minutes before B1
B1. 3x6 @105#(75%), 1x15 @105#(75%)
B2. 12 @115#, 10 @120#, 8 @125#, 6 @135#
C. Rotate through C1, C2 and C3
C1. Single leg deadlift – 3 x 6 @ AHAFA, rest 30 seconds before C2
C2. Strict toes to bar – 3 x AMAP (as many as possible), rest 1 minute before C3
C3. DB incline bench press – 3 x 8 @ AHAFA, rest 90 seconds before C1
C1. 3x12 (6/6) @115#
C2. 12 reps/13 reps/14 reps
C3. 3x8 @55# DB's
2. Conditioning
A. 4 x (3 minutes work : 3 minutes rest)
500m Row
THEN (in the remaining time) AMRAP of
10 Thruster @ 40/30kg (95/65lbs)
10 Bar facing burpee
(Total time 21min.)
1 Round + 5 Reps (Row 1:45.6/500m)
1 Round + 4 Reps (Row 1:45.3/500m)
1 Round + 4 Reps (Row 1:45.3/500m)
1 Round + 4 Reps (Row 1:44.5/500m)
3. Cool down
A. Assault bike for 10 minutes at very easy pace (HR < 130bpm)
B. Movement flow of your choice from video library
Completed as written, 10:00 AB + Shoulder recovery flow
Friday, April 14, 2017
Friday 4/14/17
1.
Warmup:
1:00 Bike
1:00 Row
1:00 Ski
(All @easy pace)
17 Cal Bike, 21 Cal Row, 20 Cal Ski
+
3 Rounds
10 Front squats, 45#
10 Strict presses, 45#
:30 Handstand hold
Completed as written
2.
Strength:
Front squat @22X1 tempo
5x3 on 3:00
185x3, 190x3, 195x3, 200x3, 205x3
3.
Conditioning:
20:00 AMRAP
15-Yard Sled push, Heavy (285#)
10 Strict pull-ups
15 Calorie Assault bike
10 Strict HSPU to 2" deficit
6 Rounds + 15-Yard Sled Push
Sled pushes :10-:16, tried to move fast
Strict pull-ups 10 UB x1, 7-3 x5
Assault bike :43-:50/15 Cals
Strict def. HSPU 10 UB x2, 7-3 x3, 5-3-2 x1
4.
Conditioning:
8:00 AMRAP
Kettlebell snatches, 53#
146 Reps
I went 20's, then 10's, then 7's
5.
Accessory/Strength work:
Dumbbell bench press
5x12 on 2:30
45# DB's x12 Reps x5 Sets on 2:30
1.
Warmup:
1:00 Bike
1:00 Row
1:00 Ski
(All @easy pace)
17 Cal Bike, 21 Cal Row, 20 Cal Ski
+
3 Rounds
10 Front squats, 45#
10 Strict presses, 45#
:30 Handstand hold
Completed as written
2.
Strength:
Front squat @22X1 tempo
5x3 on 3:00
185x3, 190x3, 195x3, 200x3, 205x3
3.
Conditioning:
20:00 AMRAP
15-Yard Sled push, Heavy (285#)
10 Strict pull-ups
15 Calorie Assault bike
10 Strict HSPU to 2" deficit
6 Rounds + 15-Yard Sled Push
Sled pushes :10-:16, tried to move fast
Strict pull-ups 10 UB x1, 7-3 x5
Assault bike :43-:50/15 Cals
Strict def. HSPU 10 UB x2, 7-3 x3, 5-3-2 x1
4.
Conditioning:
8:00 AMRAP
Kettlebell snatches, 53#
146 Reps
I went 20's, then 10's, then 7's
5.
Accessory/Strength work:
Dumbbell bench press
5x12 on 2:30
45# DB's x12 Reps x5 Sets on 2:30
Thursday, April 13, 2017
Thursday 4/13/17
1.
Warmup:
Ski 1min. @easy pace
Row 1min. @easy pace
x2 Rounds (4min.)
Ski: 260m, 260m
Row: 271m, 275m
2.
Conditioning:
Every 3:00 x10 Sets
Assault bike 1k @450+ Watts
Set / Time / Avg. Watts
1. 1:27 / 456W
2. 1:25 / 464W
3. 1:26 / 462W
4. 1:26 / 469W
5. 1:26 / 463W
6. 1:25 / 467W
7. 1:26 / 459W
8. 1:25 / 469W
9. 1:26 / 463W
10. 1:25 / 485W
Total time 28:25
3.
Cool down/Flush:
10:00 Assault bike @easy pace
+
20-30min. Mobility
Completed, 5k Bike easy, hip flexor stretch, glute/posterior stretch, pec stretch, and foam rolling
1.
Warmup:
Ski 1min. @easy pace
Row 1min. @easy pace
x2 Rounds (4min.)
Ski: 260m, 260m
Row: 271m, 275m
2.
Conditioning:
Every 3:00 x10 Sets
Assault bike 1k @450+ Watts
Set / Time / Avg. Watts
1. 1:27 / 456W
2. 1:25 / 464W
3. 1:26 / 462W
4. 1:26 / 469W
5. 1:26 / 463W
6. 1:25 / 467W
7. 1:26 / 459W
8. 1:25 / 469W
9. 1:26 / 463W
10. 1:25 / 485W
Total time 28:25
3.
Cool down/Flush:
10:00 Assault bike @easy pace
+
20-30min. Mobility
Completed, 5k Bike easy, hip flexor stretch, glute/posterior stretch, pec stretch, and foam rolling
Wednesday, April 12, 2017
Wednesday 4/12/17
1.
Warmup:
2:00 Ski Erg at easy pace
3 Rounds
10 Overhead squats, 45#
10 Good mornings, 45#
10 Hand release push-ups
Completed as written (544m Ski, 1:50.2 pace)
2.
Strength:
12:00 EMOM (6 Sets)
Min. 1: 5 Back squats @225#
Min. 2: 5 Bench presses @145#
Completed as written, 6x5 + 6x5 EMOM
3.
Conditioning:
4 Rounds
Row 500m
Run 400m
30 GHD sit-ups
5 Overhead squats @155#
22:49
Rowing 1:43.2, 1:49.9, 1:50.8, 1:53.8/500m
Running between 1:35-1:48/400m
GHD sit-ups fast and unbroken
Overhead squats 4-1(f) x1, 5 UB x3
4.
Accessory work:
Every 2:00 x 5 Sets
100ft. Front rack carry @185#
Completed as written, 185# x100ft. x5
1.
Warmup:
2:00 Ski Erg at easy pace
3 Rounds
10 Overhead squats, 45#
10 Good mornings, 45#
10 Hand release push-ups
Completed as written (544m Ski, 1:50.2 pace)
2.
Strength:
12:00 EMOM (6 Sets)
Min. 1: 5 Back squats @225#
Min. 2: 5 Bench presses @145#
Completed as written, 6x5 + 6x5 EMOM
3.
Conditioning:
4 Rounds
Row 500m
Run 400m
30 GHD sit-ups
5 Overhead squats @155#
22:49
Rowing 1:43.2, 1:49.9, 1:50.8, 1:53.8/500m
Running between 1:35-1:48/400m
GHD sit-ups fast and unbroken
Overhead squats 4-1(f) x1, 5 UB x3
4.
Accessory work:
Every 2:00 x 5 Sets
100ft. Front rack carry @185#
Completed as written, 185# x100ft. x5
Tuesday, April 11, 2017
Tuesday 4/11/17
1.
Warmup:
2:00 Assault Bike @ easy pace
3 Rounds
10 Thrusters, 45#
10 Good mornings, 45#
5 Strict pull-ups
Completed as written (32 Calorie Bike)
2.
Strength:
12:00 EMOM
Min. 1-3: 1 Squat clean @195#
Min. 4-6: 2 Squat cleans @185#
Min. 7-9: 3 Squat cleans @175#
Min. 10-12: 4 Squat cleans @165#
Completed as written
<:05, <:10, <:15, <:20/195,185,175,165
3.
Conditioning:
For time
Row 1k
30 Strict handstand push-ups
50 Kettlebell swings, 70#
Bike 50 Calories
50 Kettlebell swings
30 Strict handstand push-ups
Row 1k
21:47
Rowing 3:33.9, 3:46.0/1k
Strict handstand push-ups 21-9, 16-9-5
Kettlebell swings 10-10-10-10-10, 15-10-10-10-5
Assault bike 3:06/50 cals
4.
Accessory work:
3x10 Barbell shrugs
3x10 Barbell curls
3x10 Barbell bent over rows
Rest as needed between sets/movements
Completed as written
3x10 BB shrugs @165#
3x10 BB curls @45#
3x10 BB BE rows @115#
1.
Warmup:
2:00 Assault Bike @ easy pace
3 Rounds
10 Thrusters, 45#
10 Good mornings, 45#
5 Strict pull-ups
Completed as written (32 Calorie Bike)
2.
Strength:
12:00 EMOM
Min. 1-3: 1 Squat clean @195#
Min. 4-6: 2 Squat cleans @185#
Min. 7-9: 3 Squat cleans @175#
Min. 10-12: 4 Squat cleans @165#
Completed as written
<:05, <:10, <:15, <:20/195,185,175,165
3.
Conditioning:
For time
Row 1k
30 Strict handstand push-ups
50 Kettlebell swings, 70#
Bike 50 Calories
50 Kettlebell swings
30 Strict handstand push-ups
Row 1k
21:47
Rowing 3:33.9, 3:46.0/1k
Strict handstand push-ups 21-9, 16-9-5
Kettlebell swings 10-10-10-10-10, 15-10-10-10-5
Assault bike 3:06/50 cals
4.
Accessory work:
3x10 Barbell shrugs
3x10 Barbell curls
3x10 Barbell bent over rows
Rest as needed between sets/movements
Completed as written
3x10 BB shrugs @165#
3x10 BB curls @45#
3x10 BB BE rows @115#
Monday, April 10, 2017
Monday 4/10/17
1.
Warmup:
Not for time,
Row 500m
Ski 500m
30 Air squats
15 Push-ups
Completed as written
(1:50 Row, 1:55 Ski /500m)
2.
Strength:
5 Sets
Back squat x 5 Reps @31X1
Use 70% of 1RM (205#)
New set every 3:00
205# (70%) x5 Reps @31X1 x5 Sets, Every 3:00
3.
Conditioning:
Every 3:00 x10 Sets
20 Calorie Bike
40 Double unders
12 Toes to bar
1:38, 1:42, 1:45, 1:49, 1:55, 1:55, 1:53, 2:05, 2:06, 2:07
Total time 29:07
Assault bike :49-1:11/20 Cals
Double unders 1 trip up throughout 10 sets
Toes to bar unbroken
4.
Accessory work:
4 Sets
16 Back rack Box step ups (115#/20")
Rest 1:30
16 Weighted Back extensions (45#) @2111
Rest 1:30
Completed as written, 4x16 + 4x16
1.
Warmup:
Not for time,
Row 500m
Ski 500m
30 Air squats
15 Push-ups
Completed as written
(1:50 Row, 1:55 Ski /500m)
2.
Strength:
5 Sets
Back squat x 5 Reps @31X1
Use 70% of 1RM (205#)
New set every 3:00
205# (70%) x5 Reps @31X1 x5 Sets, Every 3:00
3.
Conditioning:
Every 3:00 x10 Sets
20 Calorie Bike
40 Double unders
12 Toes to bar
1:38, 1:42, 1:45, 1:49, 1:55, 1:55, 1:53, 2:05, 2:06, 2:07
Total time 29:07
Assault bike :49-1:11/20 Cals
Double unders 1 trip up throughout 10 sets
Toes to bar unbroken
4.
Accessory work:
4 Sets
16 Back rack Box step ups (115#/20")
Rest 1:30
16 Weighted Back extensions (45#) @2111
Rest 1:30
Completed as written, 4x16 + 4x16
Saturday, April 8, 2017
Saturday 4/8/17
1.
Warmup:
3 Rounds
15 Calorie Row
10 Deadlift, 95#
15 Air squats
4:27
2.
Strength:
Every 2:00 x5 Sets
Deadlift x 2 Reps, Working up to today's heavy double
320x2, 325x2, 330x2, 335x2, 340x2
Then...
1x10 @ 85% of today's heavy double
290# (85%) x 10 Reps
3.
Conditioning:
4 Sets
30 Calorie Bike (Airdyne)
25 Wall balls, 20#
20 Alternating pistols
15 Handstand push-ups to 4" deficit
10 Deadlifts, 255#
Rest 3:00
4:08, 4:16, 4:43, 4:49
Total time 26:56
Airdyne Bike 1:08, 1:06, 1:07, 1:12/30 cals
Wall balls unbroken
Alternating pistols unbroken
Deficit Handstand push-ups unbroken
Deadlifts unbroken
4.
Accessory work:
10:00 EMOM (5 Sets)
Min. 1: 10 DB bench presses, 50# DB's
Min. 2: 12 DB walking lunge steps, 50# DB's
Completed as written, 5x10 + 5x12 EMOM
1.
Warmup:
3 Rounds
15 Calorie Row
10 Deadlift, 95#
15 Air squats
4:27
2.
Strength:
Every 2:00 x5 Sets
Deadlift x 2 Reps, Working up to today's heavy double
320x2, 325x2, 330x2, 335x2, 340x2
Then...
1x10 @ 85% of today's heavy double
290# (85%) x 10 Reps
3.
Conditioning:
4 Sets
30 Calorie Bike (Airdyne)
25 Wall balls, 20#
20 Alternating pistols
15 Handstand push-ups to 4" deficit
10 Deadlifts, 255#
Rest 3:00
4:08, 4:16, 4:43, 4:49
Total time 26:56
Airdyne Bike 1:08, 1:06, 1:07, 1:12/30 cals
Wall balls unbroken
Alternating pistols unbroken
Deficit Handstand push-ups unbroken
Deadlifts unbroken
4.
Accessory work:
10:00 EMOM (5 Sets)
Min. 1: 10 DB bench presses, 50# DB's
Min. 2: 12 DB walking lunge steps, 50# DB's
Completed as written, 5x10 + 5x12 EMOM
Friday, April 7, 2017
Friday 4/7/17
1.
Warmup:
3:00 Airdyne Bike at easy pace
3 Rounds
10 Overhead squats, 45#
10 Good mornings
10 Push-ups
Completed as written (50 Calorie Airdyne Bike)
2.
Strength:
Every 2:00 x7 Sets
Snatch x 1.1 (Rest :10sec between reps)
135x1.1, 140x1.1, 145x1.1, 150x1.1, 155x1.1, 160x1.1, 165x1.1
Then...
Every 2:00 x3 Sets
Snatch pull x 3 Reps at 100% of 1RM
170x3, 170x3, 170x3
3.
Conditioning:
3 Rounds
1200m Row
40 GHD sit-ups
20 Tire flips, Heavy
26:07
Rowing 4:22.1, 4:30.7, 4:29.2 (avg. pace 1:51.8/3600m)
GHD sit-ups unbroken
Tire flips 1:45-2:00/20 reps
4.
Accessory work:
6 Sets of,
:30 Seconds Front rack hold (205#)
:30 Rest
Completed as written, :30/:30 x6 @ 205#
1.
Warmup:
3:00 Airdyne Bike at easy pace
3 Rounds
10 Overhead squats, 45#
10 Good mornings
10 Push-ups
Completed as written (50 Calorie Airdyne Bike)
2.
Strength:
Every 2:00 x7 Sets
Snatch x 1.1 (Rest :10sec between reps)
135x1.1, 140x1.1, 145x1.1, 150x1.1, 155x1.1, 160x1.1, 165x1.1
Then...
Every 2:00 x3 Sets
Snatch pull x 3 Reps at 100% of 1RM
170x3, 170x3, 170x3
3.
Conditioning:
3 Rounds
1200m Row
40 GHD sit-ups
20 Tire flips, Heavy
26:07
Rowing 4:22.1, 4:30.7, 4:29.2 (avg. pace 1:51.8/3600m)
GHD sit-ups unbroken
Tire flips 1:45-2:00/20 reps
4.
Accessory work:
6 Sets of,
:30 Seconds Front rack hold (205#)
:30 Rest
Completed as written, :30/:30 x6 @ 205#
Thursday, April 6, 2017
Thursday 4/6/17
1.
Warmup:
2:00 Row at easy pace
3 Rounds
10 Reverse lunges
10 DB Shoulder presses, light dumbbells
10 Air squats
Completed as written (537m Row)
2.
Conditioning:
Assault bike
1:00 @300 Watts
1:00 @350 Watts
1:00 @400 Watts
0:30 @450-500 Watts
1:30 @<100 Watts
x6 Sets
(30:00)
Completed, 395 Calories / 11.3 Miles.
I held the goal paces for all 6 sets!
Assault bike @:
302-331w/min 1
350-359w/min 2
416-425w/min 3
461-515w/last :30
90-135w/1:30 rest
3.
Cool down/Flush:
2 Rounds of,
5:00 Bike at easy pace
3:00 Hip flexor stretch (R then L)
Completed as written
1.
Warmup:
2:00 Row at easy pace
3 Rounds
10 Reverse lunges
10 DB Shoulder presses, light dumbbells
10 Air squats
Completed as written (537m Row)
2.
Conditioning:
Assault bike
1:00 @300 Watts
1:00 @350 Watts
1:00 @400 Watts
0:30 @450-500 Watts
1:30 @<100 Watts
x6 Sets
(30:00)
Completed, 395 Calories / 11.3 Miles.
I held the goal paces for all 6 sets!
Assault bike @:
302-331w/min 1
350-359w/min 2
416-425w/min 3
461-515w/last :30
90-135w/1:30 rest
3.
Cool down/Flush:
2 Rounds of,
5:00 Bike at easy pace
3:00 Hip flexor stretch (R then L)
Completed as written
Wednesday, April 5, 2017
Wednesday 4/5/17
1.
Warmup:
3:00 Airdyne Bike at easy pace
3 Rounds
10 Front squats, 45#
10 Shoulder presses
30 Double unders
Completed as written (46 Calories on Airdyne Bike)
2.
Strength:
Every 2:30 x6 Sets
Squat clean x 1.1 (Rest :10sec between reps)
175x1.1, 180x1.1, 185x1.1, 190x1.1, 195x1.1, 200x1.1
Then...
Every 2:30 x3 Sets
Clean pull x 3 Reps @95-100% of 1RM
215x3, 215x3, 215x3
3.
Conditioning:
21:00 EMOM (7 Rounds)
Min. 1: 12 Burpee box jump overs, 24"
Min. 2: 30 Double unders + 5 Bar muscle ups
Min. 3: 20 Calorie Row
Completed as written!
(20:59)
Burpee box jump overs :36-:54/12 reps
Double unders unbroken
Bar muscle ups unbroken
Rowing :56-:59/20 cals
4.
Accessory work:
4 Sets
10 Dumbbell bench presses, 50# DB's
Rest 1:00
10 Bent over barbell row, 105#
Rest 1:00
Completed as written
(4x10 DBBP @50's)
(4x10 BE BB Row @105#)
1.
Warmup:
3:00 Airdyne Bike at easy pace
3 Rounds
10 Front squats, 45#
10 Shoulder presses
30 Double unders
Completed as written (46 Calories on Airdyne Bike)
2.
Strength:
Every 2:30 x6 Sets
Squat clean x 1.1 (Rest :10sec between reps)
175x1.1, 180x1.1, 185x1.1, 190x1.1, 195x1.1, 200x1.1
Then...
Every 2:30 x3 Sets
Clean pull x 3 Reps @95-100% of 1RM
215x3, 215x3, 215x3
3.
Conditioning:
21:00 EMOM (7 Rounds)
Min. 1: 12 Burpee box jump overs, 24"
Min. 2: 30 Double unders + 5 Bar muscle ups
Min. 3: 20 Calorie Row
Completed as written!
(20:59)
Burpee box jump overs :36-:54/12 reps
Double unders unbroken
Bar muscle ups unbroken
Rowing :56-:59/20 cals
4.
Accessory work:
4 Sets
10 Dumbbell bench presses, 50# DB's
Rest 1:00
10 Bent over barbell row, 105#
Rest 1:00
Completed as written
(4x10 DBBP @50's)
(4x10 BE BB Row @105#)
Tuesday, April 4, 2017
Tuesday 4/4/17
1.
Warmup:
3 Rounds, Not for time
10 Calorie Row
10 Back squats, 45#
10 Good mornings
Completed as written
2.
Strength:
Back squat; Work up to a 1RM
135x5, 185x4, 205x3, 225x2, 245x1, 260x1, 270x1, 280x1, 285x1
Then...
Every 3:00
10 Reps at 80% of 1RM (230#)
10 Reps at 75% of 1RM (215#)
10 Reps at 70% of 1RM (200#)
Completed as written,
10 Reps @ 230#
10 Reps @ 215#
10 Reps @ 200#
(On the 3:00)
3.
Conditioning:
3 Sets
Row 1k
30 Box jump overs, 24"
15 Shoulder to overhead, 115#
Rest 3:00
5:07, 5:08, 5:09
Total time 21:24
Rowing 3:37.2, 3:37.6, 3:37.3/1k (Avg. pace 1:48.6/3k)
Box jump overs fast and unbroken
Shoulder to overhead fast and unbroken
4.
Accessory work:
3 Sets
Reverse hyper x 20 reps
Rest as needed
70# x20 Reps x3 Sets
1.
Warmup:
3 Rounds, Not for time
10 Calorie Row
10 Back squats, 45#
10 Good mornings
Completed as written
2.
Strength:
Back squat; Work up to a 1RM
135x5, 185x4, 205x3, 225x2, 245x1, 260x1, 270x1, 280x1, 285x1
Then...
Every 3:00
10 Reps at 80% of 1RM (230#)
10 Reps at 75% of 1RM (215#)
10 Reps at 70% of 1RM (200#)
Completed as written,
10 Reps @ 230#
10 Reps @ 215#
10 Reps @ 200#
(On the 3:00)
3.
Conditioning:
3 Sets
Row 1k
30 Box jump overs, 24"
15 Shoulder to overhead, 115#
Rest 3:00
5:07, 5:08, 5:09
Total time 21:24
Rowing 3:37.2, 3:37.6, 3:37.3/1k (Avg. pace 1:48.6/3k)
Box jump overs fast and unbroken
Shoulder to overhead fast and unbroken
4.
Accessory work:
3 Sets
Reverse hyper x 20 reps
Rest as needed
70# x20 Reps x3 Sets
Monday, April 3, 2017
Monday 4/3/17
1.
Warmup:
2:00 Airdyne Bike at easy pace
500m Row at easy pace
2 Rounds
10 Scap push-ups
10 Shoulder taps
10 Hand release push-ups
5 Push-ups to downward dog
5 Inch-worms
Completed as written (1:49.8/500m Row)
2.
Strength:
12:00 EMOM (4 Rounds)
Min. 1: 6 Strict CTB pull-ups
Min. 2: 4 Strict CTB pull-ups
Min. 3: 2 Strict CTB pull-ups
Completed as written (Unbroken)
3.
Conditioning:
15:00 AMRAP
15 Kettlebell swings, 53#
12 Burpees
9 Toes to bar
7 Rounds + 28 Reps (280 Reps)
Kettlebell swings unbroken
Burpees :30-:40/12 reps
Toes to bar 9 UB x4, 6-3 x3, 1-CAP x1
4.
Accessory/Skill work:
3 Rounds
:45 Handstand hold
:45 Rest
Completed as written
1.
Warmup:
2:00 Airdyne Bike at easy pace
500m Row at easy pace
2 Rounds
10 Scap push-ups
10 Shoulder taps
10 Hand release push-ups
5 Push-ups to downward dog
5 Inch-worms
Completed as written (1:49.8/500m Row)
2.
Strength:
12:00 EMOM (4 Rounds)
Min. 1: 6 Strict CTB pull-ups
Min. 2: 4 Strict CTB pull-ups
Min. 3: 2 Strict CTB pull-ups
Completed as written (Unbroken)
3.
Conditioning:
15:00 AMRAP
15 Kettlebell swings, 53#
12 Burpees
9 Toes to bar
7 Rounds + 28 Reps (280 Reps)
Kettlebell swings unbroken
Burpees :30-:40/12 reps
Toes to bar 9 UB x4, 6-3 x3, 1-CAP x1
4.
Accessory/Skill work:
3 Rounds
:45 Handstand hold
:45 Rest
Completed as written
Saturday, April 1, 2017
Saturday 4/1/17
1.
Warmup:
2:00 Bike at easy pace
25 Air squats
50 Double unders
25 Air squats
Completed as written
(31 Cal Bike + Unbroken)
2.
Conditioning:
For time
Run 10 Miles (hard effort, pace accordingly)
74:19
Running 7:25/Mile pace x10 Miles
3.
Cool down/Flush:
15:00 Assault bike at easy pace
Completed as written
1.
Warmup:
2:00 Bike at easy pace
25 Air squats
50 Double unders
25 Air squats
Completed as written
(31 Cal Bike + Unbroken)
2.
Conditioning:
For time
Run 10 Miles (hard effort, pace accordingly)
74:19
Running 7:25/Mile pace x10 Miles
3.
Cool down/Flush:
15:00 Assault bike at easy pace
Completed as written
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