Monday, September 1, 2014

Wave 3, Day 2

Dynamic Effort (Tuesday)

Squat clean, 10x2 reps @ 65% of 1RM clean
*Done every :30 seconds on the :30 seconds

Good morning, 3x15 reps @ 45% of 1RM back squat

3 Minute AMRAP:
Muscle-ups or chest to bar pull-ups

DB seesaw press, 2x10 reps per arm @ 16kg(12kg)

Seated dumbbell box jump, 8x2 reps @ 20#(15#)

Dynamic superman x 50 reps

Wave 3, Day 1

Max Effort (Monday)

Back squat, 7x2 reps
Then, 2 x10 reps @ 60% of 2RM

Speed deadlift from knee, 10x3 reps @ 40% of 1RM DL + bands
*Done every :30 seconds on the :30 seconds

Bulgarian split squat, 3x10 reps per leg @ 30#(20#) DBs

Reverse ankle sled drag x 100m @ HEAVY

Accumulate 3 minutes in weighted plank hold @ 25#(15#)

Thursday, August 28, 2014

Wave 2, Day 4

Max Effort (Friday)

3 Board bench press, 6x3 reps
Then, 1 x as many reps as possible @ 80% of 3RM, w/ board

Weighted strict pull-ups, 5x2 reps
*No switch grip or chin up grip
Then, 1 x as many reps as possible without added weight

JM press, 3x12 reps @ 30#(20#)

DB hang muscle clean 1/4 press, 3x12 reps @ 30#(20#)

Foam roller rollouts, 2x20 reps



Tuesday, August 26, 2014

Wave 2, Day 3

Dynamic Effort (Wednesday)

Snatch pull, flat footed, 6x2 reps @ 80% of 1RM snatch

Power snatch + hang snatch + OHS x 6 sets @ 75% of 1RM snatch
*Three movements performed unbroken.

Weighted pull-ups, 3x10 unbroken reps AHAP
Then, 1 x max effort set kipping pull-ups

Bent over barbell row, 50 reps @ 75#(55#)

Tempo hip extension (4012), 6x6 reps
*1st # is time down (:04), 2nd # is hold at bottom (0), 3rd # is time up (:01), and 4th # is hold at top (:02).

Monday, August 25, 2014

Wave 2, Day 2

Dynamic Effort (Tuesday)

Clean pull, flat footed, 6x2 reps @ 80% of 1RM clean

Power clean + hang clean + jerk x 6 sets @ 75% of 1RM clean
*Three movements performed unbroken.

Weighted p-bar dips, 3x10 unbroken reps AHAP

4 Rounds for max reps:
1 Minute DB burpees to press @ 25#(15#)
1 Minute rest

GHD med ball toss, 3x10 reps @ 8#(6#) medball



Sunday, August 24, 2014

Wave 2, Day 1

Max Effort (Monday)

Deadlift, 5x5 reps
Then, 1 x max rep set @ 70% of 5RM

5 Minute back squat test @ 50% of 1RM back squat NOT to exceed 185#(125#)
*Bar stays on back for full 5 minutes, cannot be re-racked. The goal should be 50-60 reps.

3 Rounds:
30 Double KB swings @ 24kg(16kg) in 1 minute
Then, rest 1 minute
*If you finish the 30 reps before the minute is over start your rest. If you do not finish 30 reps in 1 minute, however many reps you missed get made up as burpees during your 1 minute of rest between rounds.

Glute ham raise, 4x8 reps

Back extension, 4x8 reps performed slow and controlled

Thursday, August 21, 2014

Week 1, Day 4

Max Effort (Friday)

5 Shoulder press + 5 push press x 4 sets
*Go right into push press following the shoulder press.

3 x max rep set deficit push-ups @ 2"(1")
*Rest 2 minutes between efforts.

3 x 20 meter overhead walking lunge, as heavy as possible
*May use any grip you want.

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

Barbell good mornings, 50 reps @ 45#(33#)





Tuesday, August 19, 2014

Week 1, Day 3

Dynamic Effort (Wednesday) 

Heaving snatch balance, 10x2 reps @ 55% of 1RM snatch

3 Position power snatch (hips, above the knee, ground) + 1 OHS x 5 sets @ 70% of 1RM snatch
*Perform OHS after last power snatch in the 3 position series.

EMOM x 8 minutes:
3 x kipping pull-ups + 2 x kipping C2B pull-ups + 1 bar muscle up
*The goal is to perform all movements unbroken.

P-bar swings, 3x15 reps

Dynamic sit-ups x 75 reps

Monday, August 18, 2014

Wave 1, Day 2

Dynamic Effort (Tuesday) 

Tall split jerk, 10x2 reps @ 45% of 1RM split jerk

3 Position power clean (hips, above the knee, ground) + 1 split jerk x 5 sets @ 70% of 1RM clean
*Perform split jerk after last power clean in the 3 position series.

Weighted ring dips, 3x10 unbroken reps AHAP

Banded tricep pull-down x 100 reps
*Done in as few sets as possible

Banded good mornings x 100 reps

Sunday, August 17, 2014

Wave 1, Day 1

Max Effort (Monday)

Back squat, 5x5 reps
Then, 1 x max rep set @ 70% of 5RM

Sumo deadlift, 3x10 reps @ 60% of 1RM deadlift

Ankel strap sled drag, 100 meters @ 45#(35#)

Tempo pistols, 5x3 reps per leg
*The tempo is :03 decent, :01 pause at bottom, :03 accent

Accumulate 3 minutes in a hollow hold

Wednesday, August 13, 2014

Wave 4, Day 4 (Deload)

Deload (Friday)

Shoulder Press, 3x5 reps @ 40%, 50%, 60% 

Bench press, 3x5 reps @ 40%, 50%, 60%
Tiger bend push-ups, 3x3 reps

Reverse grip weighted pull-ups, 3x10 AHAP

75 banded tricep extensions


Side plank hold, 1:00 on right elbow
Side plank hold, 1:00 on left elbows
Plank hold, 1:00 on both elbows


Tuesday, August 12, 2014

Wave 4, Day 3 (Deload)

Deload (Wednesday)

Hang Squat Snatch, 6x4 reps @ light weight

Split Jerk Balance, 6x4 reps @ light weight

9-6-3

Power Snatch 115/75#
Bar Muscle Ups

P-bar swings, 2x15 reps

Hip back extension, 3x8 reps




Wave 4, Day 2 (Deload)

Deload (Tuesday)

Hang power clean, 10x3 reps @ 40%

21-15-9
Jumping Squats 75/45#
HSPU (Stack 2 Abmats)

Ice cream makers, 3x6 reps                      (Modification video)

Reverse hyper, 2x12 reps @ 25% of 1RM back squat

P-bar swings, 3x10 reps


AMAP Double Unders in 2min


Wave 4, Day 1 (Deload)

Deload (Monday)
Front squat, 5x5 reps @ 40%

Seated sumo deadlift, 6x3 reps @ 40%

Max height box jump

Tabata Mash Up:
Jumping lunge
Double Unders

300/250m row challenge
*row 300/250m in a minute, rest the next minute. Complete as many rounds as possible with a 1min pace.

Friday, August 8, 2014

Wave 3, Day 4

Max Effort (Friday)

Max effort 3 board bench press 7x3 reps

Weighted supine ring row 3x10 reps
Then, 1 x max rep set of supine ring row w/o weight

3 rounds for quality:
:20 handstand hold followed immediately by unbroken set of 7 HSPU
*Start w/ strict HSPU and switch to kipping if fatigued

Tabata mash up:
Burpee pull up
Ring dip

Back extension 4x10 reps

Wednesday, August 6, 2014

Wave 3, Day 3

Dynamic Effort (Wednesday)

Dynamic effort box squat, 10x2 reps @ 65% + additional resistance

Dynamic Effort Sumo Deadlift, 8x3 @ 65% + additional resistance

8-7-6-5-4-3-2-1 reps of:
Double KB swings, HEAVY!
Bar muscle-ups (sub C2B pull-ups)


Kneeling box jumps for max height




Tuesday, August 5, 2014

Wave 3, Day 2

Dynamic Effort (Tuesday)

Dynamic effort bench press, 8x3 reps @ 50% + additional resistance

AMRAP 7min

10 C2B
10 Burpees to 10" target

4-board bench press w/ narrow grip, 2x max reps w/ 185#  (55% of 1RM BP)

Reverse Hyper, 2x15 reps


100 knees out AbMat sit-ups

Monday, August 4, 2014

Wave 3, Day 1

Here we go ya little hot dogs!
Time to set some new PRs!

OLYMPIC TOTAL

Snatch, reach your 1RM in 20min

Clean & Jerk, reach your 1RM in 20 min

GHD Sit-ups with med ball, 3x18 @ 16/10#

Reverse Hyper, 3x8 reps *Slow and controlled, 1sec pause at top and bottom* 

Friday, August 1, 2014

Wave 2, Day 4

Max Effort (Friday)

Bench press, 5x3 reps

Split Jerk 5x2 reps from jerk blocks

Weighted strict pull ups 3x8 reps (unbroken)
Then, take 60% of your heaviest set and do as many reps as possible

Skull crushers 3x15 reps 45(33)#

Skin the cat 10 reps (as strict as possible)


Push Ups, 150 reps for time

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