Wednesday, July 30, 2014

Wave 2, Day 3

Dynamic Effort (Wednesday)

Squat clean and  Push Jerk, 12x2 reps on the 1min @60%

AMRAP 10:00
12 KB Bench press, 24kg ea
12 Toes to bar
1 P-bar dip ascent

3min handstand walk for distance

Pistols, 30 each leg, alternating

AMAP Double Unders in 2min

Hip back ext, 3x12 reps

Tuesday, July 29, 2014

Wave 2, Day 2

Dynamic Effort (Tuesday)

Hang Squat Snatch + 2 OHS, 10 sets @ 65% on the :45

Double KB Swing, 3x15 reps, 1.5/1 pood

3min AMRAP
Muscle Ups or C2B pull ups

DB seesaw press, 2x10 reps each arm, AHAP

Seated DB Box jump, 8x2 reps

Knee 2 opposite elbow, 3x12 reps each side

Monday, July 28, 2014

Wave 2, Day 1

Max Effort (Monday)

Deadlift, 5x7 reps

Good Mornings, 3x12 reps

Walking overhead lunges, 50 reps each leg @ 115/75

Reverse Hyper, 3x10 reps (slow and controlled. 1sec pause at top and bottom, no momentum)

Back Ext, 2x20 reps

V-Ups, 75 reps

Friday, July 25, 2014

Wave 1, Day 4

Max Effort (Friday)

Shoulder press, 6x2 reps
Then, 2 sets as many shoulder press as possible @60%, then as many PP @ same weight, then as many PJ as possible. No dropping the weight between exercises.

Banded pullups, 5x5 reps (use a thick band)

50 Burpees to a 6" target for time 

Accumulate 3/2 min chin over bar, overhand grip

Banded tricept ext, 100reps

Partner Abmat medball toss, 3 sets, 25-20-15 HEAVY       (If you don't have a partner use a wall)

Thursday, July 24, 2014

Wave 1, Day 3

Dynamic Effort (Wednesday)

EMOM x 8 minutes:
2 Power clean @ 70% of 1RM power clean

3 Count pull-up, 10x3 reps

Max effort kipping T2B x 3 sets, rest 2 minutes between sets

Bent over barbell row x 75 reps @ 115#(75#)
*Break into as few sets as possible

With same barbell, tabata back squat
*:20 seconds work, :10 seconds rest x 8 rounds. Bar stays on back during rest, 15 burpee penalty for dropping the bar to be added up and completed at end of tabata.

5 Rounds:
:10 superman hold followed immediately by 10 dynamic superman

Tuesday, July 22, 2014

Wave 1, Day 2

Dynamic Effort (Tuesday)

EMOM for 8 min, 2 x Power snatch @ 70% 1RM snatch

3" Deficit HSPU, 5x10 unbroken reps

For time:
20-16-12-8-4 DB walking lunge 40#(25#)
5-4-3-2-1 Bar Muscle Ups

Strict Barbell Press, 75 reps 45/35#

Monday, July 21, 2014

Wave 1, Day 1

Max Effort (Monday)

Back squat + Resistance (bands or chains),  5x3 reps
Then strip the resistance, back squat x 10 reps 

2" deficit deadlift (stand on a 45# plate), 8x2 reps

Tabata bottom to bottom wallball shots (rest in squat with ball), 20(14)#

Weighted back ext, 5x5 reps

Reverse Hyper, 3x10 reps (2 sec pause at bottom and top. No using momentum) 

Friday, July 18, 2014

Wave 4, Day 4 Deload

Deload (Friday)

Zercher squat, 3x10 reps @ 45% of 1RM front squat

Shoulder press + push press + push jerk complex x 7 sets @ 65% of 1RM shoulder press

3 Rounds:
As many reps as possible in 1 minute of slam ball over shoulder @ 60#(30#)
Rest 1 minute

EMOM x 7 minutes:
1 leg less rope climb

Hip extension, 3x15 reps, performed slow and controlled

Tuesday, July 15, 2014

Week 4, Day 3 (Deload)

Deload (Wednesday)

Hang muscle snatch + 3 snatch balance x 7 sets @ 45% of 1RM snatch

4 Rounds for quality:
Upper arm support to dip + 4 dips
Forward p-bar walk
Backward p-bar walk
Rest

4 Rounds for quality:
:20 second plate pinch hold (no pinkies) @ 35#(25#), followed immediately by 5 linked T2B
Rest
*Stand under pull-up bar, after :20 drop plates and jump up to bar.

Banded tricep pull-down x 100 reps

Tabata ab-mat sit-ups
*:20 seconds of work, :10 seconds rest x 8 rounds. Rest is in hollow body position.





Monday, July 14, 2014

Wave 4, Day 2 (Deload)

Deload (Tuesday)

Hang muscle clean + 3 front squats x 7 sets @ 45% of 1RM clean

Hollow rock into pistol x 30 reps total, alternating legs

100 Meter ankle strap sled drag @ 25#(15#)

Accumulate 3 minutes in overhead hold w/ barbell @ 135#(95#)

Empty barbell good mornings x 50 reps

Sunday, July 13, 2014

Wave 4, Day 1 (Deload)

Deload (Monday)

Overhead wall squats w/ PVC x 30 reps
*Facing wall with PVC overhead focus on looking straight ahead, sitting back in heels, and vertical torso. Find a distance away from wall that is challenging yet will not let you fall back on your butt. These are slow and controlled working on perfect squat form.

Bench press, 3x10 reps @ 50% of 1RM bench

1 Legged Romanian deadlift x 50 reps total (25 reps/ leg) @ 75#(55#)

Tabata push-ups
*:20 seconds work/ :10 seconds rest x 8 rounds. Rest holding plank position at top of push-up.

Strict ab-mat sit-ups x 50 reps, slow and controlled

Thursday, July 10, 2014

Wave 3, Day 4

Max Effort (Friday)

Front squat, 5x3 reps (from the ground)
Then, 1 x as many reps as possible @ 80% of 3RM (from the ground)

Take 15 minutes to work up to heavy push jerk
Then 5x2 reps @ 80% of today's heavy push jerk

400 Meter walk carrying barbell in front rack @ 135#(95#)
*Must carry in front rack, NO crossed arms. 20 jumping lunge penalty for every time the bar is dropped, done before repacking bar.

Reverse hyper, 3x15 reps @ 45% 1RM back squat

Accumulate 3 min in handstand hold

Tuesday, July 8, 2014

Wave 3, Day 3

Dynamic Effort (Wednesday)

Snatch pull + hang power snatch + power snatch x 4 sets @ 50% of 1RM snatch

Snatch pull + hang power snatch + power snatch x 4 sets @ 60% of 1RM snatch

Snatch pull + hang power snatch + power snatch x 4 sets @ 70% of 1RM snatch
*The three movements are perform consecutively without letting go of the bar.

Every :30 seconds on the :30 second:
7 LINKED C2B pull-ups
*Continue until can not keep up with clock or pull-ups get broken up. Do not exceed 6 minutes. 

Weighted candlestick x 30 reps @ 8#(6#) medball

100 band pull-aparts

Monday, July 7, 2014

Wave 3, Day 2

Dynamic Effort (Tuesday)

Clean pull + hang power clean + power clean x 4 sets @ 50% of 1RM clean

Clean pull + hang power clean + power clean x 3 sets @ 60% of 1RM clean

Clean pull + hang power clean + power clean x 2 sets @ 70% of 1RM clean
*The three movements are perform consecutively without letting go of the bar.

Tabata bottom to bottom squats, all eight rounds
*:20 seconds of work, :10 seconds of rest. Rest is done holding bottom of squat position.

Tabata dumbell thrusters @ 25#(15#), all eight rounds
*:20 seconds of work, :10 seconds of rest. Rest is done holding dumbells locked out overhead.

Accumulate 3 minutes in superman hold



Sunday, July 6, 2014

Wave 3, Day 1

Max Effort (Monday)

Overhead squat, 5x3 reps (from the ground)
Then, 1 x as many reps as possible @ 80% of 3RM (from the ground)

Take 15 minutes to work up to heavy bench press
Then 5x2 reps @ 80% of today's heavy bench press

Dimmel deadlift, 2x20 unbroken reps @ 50% 1RM deadlift, NOT to exceed 215#(145#)

45 Meter weighted lid slide w/ 25#(15#)

Skull crushers, 3x15 reps @ 45#(33#)

Thursday, July 3, 2014

Wave 2, Day 4

Max Effort (Friday)

Front squat, 5x3 reps (from a rack)
Then, 1 x as many reps as possible @ 70% of 3RM (pulled from the ground)

Split Jerk, 5x3 reps
Then, 1 x as many reps as possible @ 80% of 3RM

45 Meter overhead walking lunge @ 95#(65#)

Deficit paralette handstand push-ups, 3 x max rep sets

Using same paralettes, 5 x max second L hold
*Rest 1 full minute between sets.

Tuesday, July 1, 2014

Wave 2, Day 3

Dynamic Effort (Wednesday)

Mid-hang muscle snatch, 7x2 reps @ 40% 1RM snatch

Tall snatch, 7x2 reps @ 50% 1RM snatch

Snatch shrug, 7x2 reps @ 80% 1RM snatch

Strict chest-to-bar pull-ups, 5x5 reps

EMOM x 7 min:
1 C2B pull-up + 1 T2B + 1 bar MU
*Must perform all three movements consecutively without coming off the bar. 10 burpee penalty for every break in the set of three, to be added up and done together at the end of the EMOM.

Strict ab-mat sit-ups x 100 reps

Monday, June 30, 2014

Wave 2, Day 2

Dynamic Effort (Tuesday)

Mid-hang muscle clean, 7x2 reps @ 40% 1RM clean

Tall Clean, 7x2 reps @ 50% 1RM clean

Clean shrug, 7x2 reps @ 80% 1RM clean

EMOM x 5 sets:
Perform 6 box jumps @ 30"(24"), with remaining time in same minute complete as many double kettlebell swings as possible @ 24kg(16kg)
Rest 1 minute

100 barbell good mornings @ 45#(33#)

Sunday, June 29, 2014

Wave 2, Day 1

Max Effort (Monday)

Overhead squat, 5x3 reps (from a rack)
Then, 1 x as many reps as possible @ 70% of 3RM (pulled from the ground)

Bench press, 5x3 reps
Then, 1 x as many reps as possible @ 80% of 3RM

Good mornings, 3x8 reps @ 60% 1RM back squat NOT to exceed 195#(135#)

Barbell rollout to muscle clean, 3x10 reps @ 75#(55#)

Banded tricep pull downs x 100 reps

Thursday, June 26, 2014

Wave 1, Day 4

Max Effort (Friday)


Take 15 minutes to work up to heavy front squat
Then 5x2 reps @ 80% of today's heavy front squat

Push jerk, 5x5 reps
Then 1 x as many reps as possible @ 80% of 5RM

Weighted pistols from a box, 3x6 reps per leg @ 12kg(8kg) KB
*Stand on 12 inch box to do pistols. May do all reps on one leg before switching.

Weighted push-ups on paralettes, 3x10 reps @ 25#(15#)

Using same paralettes, reverse tabata L hold x 8 rounds
*:10 seconds work, :20 seconds rest

Tuesday, June 24, 2014

Wave 1, Day 3

Dynamic Effort (Wednesday)

Snatch pull from below the knee, 5x3 @ 80% 1RM snatch
*Stack weights or use jerk blocks to set start position at just below the knees

Power snatch from below the knee, 5x3 @ 60% 1RM snatch
*Use same stacked weights/ jerk blocks

EMOM x 10 minutes:
Evens: 5 strict chest to bar pull-ups
Odds: 10 strict parallel bar dips

Toes to bar, 3 x max rep set

Jack knife sit-ups x 100 reps

Monday, June 23, 2014

Wave 1, Day 2

Dynamic Effort (Tuesday)

Clean pull from below the knee, 5x3 @ 80% 1RM clean
*Stack weights or use jerk blocks to set start position at just below the knees

Power clean from below the knee, 5x3 @ 60% 1RM clean
*Use same stacked weights/ jerk blocks

Wall squats x 25 reps
*Face wall with hands extended over head, find a distance away from wall that is challenging yet will not let you fall back on your butt. These are slow and controlled working on perfect squat form.

3 Rounds for max reps burpees:
In 1 minute perform 1 legless rope climb, in remaining time perform as many dumbell burpees (no press) as possible @ 30#(20#) DBs
Rest 1 minute

Accumulate 3 minutes in weighted superman hold @ 5#(2 1/2#) plates
*Hold plates in hands as they are extended out in front of head for superman hold




Sunday, June 22, 2014

Wave 1, day 1

Max Effort (Monday)

Take 15 minutes to work up to heavy OHS
Then 5x2 reps @ 80% of today's heavy OHS

Bench press, 5x5 reps
Then 1 x as many reps as possible @ 80% of 5RM

Stiff-legged deadlift, 3x10 reps @ 65% 1RM dealift

Dumbell rollbacks, 3x12 reps @ 20#(15#) DBs

Then, with same set of dumbells, 3x12 reps of overhead sit-ups


Thursday, June 19, 2014

Wave 4, Day 4

Deload

Shoulder press, 6x5reps @ 40%

Tiger bend push ups, 4x5reps

10-8-6-4-2 Push Jerk 135/95#
20- Abmat situps

Back ext, 3x10reps

Banded pull aparts, 75reps

Wave 4, Day 3

Dynamic Deload (Thursday)

Snatch complex of:
1 x power snatch, 1 x OHS, 1 x squat snatch, x 6 sets @ 40% 1RM snatch
*whole complex done w/o putting bar down, rest between sets

EMOM 7min
3 Bar Muscle ups
8 Jumping squats w/ 45/35# bar

Banded tricep ext, 75 reps

AMAP T2B in 2 min

Landmine Twist, 2x15 each side 15/10#

Tuesday, June 17, 2014

Wave 4, Day 2

Deload (Tuesday)

Tall clean, 8x2 reps

Belly 2 Bar pull ups, 6x3 reps


Double KB swing, 3x10 @ 24/16k

Toes through rings, 75 reps

Banded pull aparts, 50 reps

GHD situps, 3x15 reps

Monday, June 16, 2014

Wave 4, Day 1 (deload)

Deload (Monday)

1 1/4 Front squat, 5x3 reps @ 55% 1RM front squat

Speed deadlift from the knee, 5x5 reps @ 30% 1RM deadlift + bands

Seated max height box jump
*Take 15 minutes to work up to

Death by 50 meter row
*First minute row 50 meters, second minute row 100 meters, third minute row 150 meters. . . continue until you can no longer keep up with the clock.

Max L hold follows by 1 min rest, x 5 sets



Friday, June 13, 2014

Wave 3, Day 4

Max Effort (Friday)

Sumo deadlift, 5x3 reps

Snatch Grip Deadlift, 5x3 reps

Bulgarian split squat w/ DBs, 3x10 per leg @ 35/20#

Walking sled drag, 200m @ 95/65#

Wall ball pullovers, 50 reps @ 10/8#

Good mornings, 100 reps @ 45/35#

Thursday, June 12, 2014

Wave 3, Day 3

Dynamic Effort (Thursday)

Heaving snatch balance, 6x2 reps @ 65% of 1RM snatch, on the :30 (no dropping bar)

Squat clean/ 2 thrusters x 10 reps @ 65% of 1RM Thruster

Belly 2 bar pullups, 4x6 reps on the 1min

AMRAP 3min, DB burpee to press 30/20#

Dynamic sit up, 75 reps

Tuesday, June 10, 2014

Wave 3, Day 2

Dynamic Effort (Tuesday)

Squat Clean, 6x5reps @ 65% on the :30

Good Mornings, 3x15 reps @ 50%

3min AMRAP
Muscle Ups or C2B pull ups

DB seesaw press, 2x10 reps each arm, AHAP

Seated DB Box jump, 8x2 reps

Knee 2 opposite elbow, 3x10 reps each side