Warm up with 5-10 min olympic lifting practice to feel out wrist
A1. Defecit Deadlift (stand on 2" platform) @31x1, 5, 5, 3, 3, 3; rest 2 min
A2. Strict press @31x3, 10, 8, 6, 4, 10; rest 2 min
B. DB back extensions @4022, 8-10x3; rest 2 min
C. FLR on rings accumulate 4 min
1/18/12
Tuesday January 17th, 2012
Airdyne 30 seconds @85%
Airdyne 30 seconds @50%
x7
+
3 min amrap @85%
30 double unders
20 walking lunges
10 back extensions
5 ghd sit ups
Rest 3 min
x3
+
5 min amrap @85%:
5 chin ups
10 push ups
15 air squats
Rest 3 min
x2
Airdyne 30 seconds @50%
x7
+
3 min amrap @85%
30 double unders
20 walking lunges
10 back extensions
5 ghd sit ups
Rest 3 min
x3
+
5 min amrap @85%:
5 chin ups
10 push ups
15 air squats
Rest 3 min
x2
Sunday January 15th, 2012
3 rounds for time:
25 kbs 2 pood
400 meter run
25 ring dips
Rest 2 hours
For time:
800 meter run
500 meter row
400 meter run
500 meter row
200 meter run
500 meter row
25 kbs 2 pood
400 meter run
25 ring dips
Rest 2 hours
For time:
800 meter run
500 meter row
400 meter run
500 meter row
200 meter run
500 meter row
Saturday, January 14th, 2012
Warm up with 5-10 min olympic lifting practice to feel out wrist
+
5 tough back squats
10 CTB chin ups AFAP
Rest 2:30
x4
+
5 burpees AFAP
Airdyne Sprint 20 seconds @100%
Rest 2:30 x4
1/13/12
Thursday, January 12th 2012
AM
A. Back squat 2-3x5; rest 3 min
B. Weighted chin up 1-2x5; rest 3 min
C. 100 back extensions for time
PM
For time:
1000m row
40 chin ups
40 box jumps 24"
A. Back squat 2-3x5; rest 3 min
B. Weighted chin up 1-2x5; rest 3 min
C. 100 back extensions for time
PM
For time:
1000m row
40 chin ups
40 box jumps 24"
Tuesday, January 10th 2012
10-Jan
AM
A. Snatch grip deadlift, 2x7; rest 3 min (work on new set up)
B. Close Grip bench press: 75 reps for time @135# (perform 10 GHD sit
ups every time you break up the sets)
PM
3 heavy snatch pulls
Airdyne 20 seconds @ 110%
Rest 2:30 x6
Rest 10 min
3 heavy clean pulls
Row 20 seconds @110%
Rest 2:30 x6
AM
A. Snatch grip deadlift, 2x7; rest 3 min (work on new set up)
B. Close Grip bench press: 75 reps for time @135# (perform 10 GHD sit
ups every time you break up the sets)
PM
3 heavy snatch pulls
Airdyne 20 seconds @ 110%
Rest 2:30 x6
Rest 10 min
3 heavy clean pulls
Row 20 seconds @110%
Rest 2:30 x6
1/9/12
Thursday, January 5th 2012
5-Jan
AM
A. Back squat @32x1, 10, 8, 6, 4, 20; rest 2:30 (for the set of 20, no
tempo, but pick a tough heavy weight)
B. Weighted chin up 5, 3, 1, 5, 3, 1; rest 2:30
C1. Toes to bar 15 unbroken x4; rest 60 seconds
C2. 30 unbroken wall balls x4; rest 60 seconds
PM
10 rounds for time:
10 toes to bar
10 box jumps 24"
AM
A. Back squat @32x1, 10, 8, 6, 4, 20; rest 2:30 (for the set of 20, no
tempo, but pick a tough heavy weight)
B. Weighted chin up 5, 3, 1, 5, 3, 1; rest 2:30
C1. Toes to bar 15 unbroken x4; rest 60 seconds
C2. 30 unbroken wall balls x4; rest 60 seconds
PM
10 rounds for time:
10 toes to bar
10 box jumps 24"
Wednesday, January 4th 2012
AM
Swim 25m underwater
Rest 1 min
x10
+
Swim 50m @95%
Rest 30 seconds
x12
+
Swim easy 30 min @continuous pace
Swim 25m underwater
Rest 1 min
x10
+
Swim 50m @95%
Rest 30 seconds
x12
+
Swim easy 30 min @continuous pace
Tuesday, January 3rd 2012
AM
A. Snatch grip deadlift, 3, 2, 1, 3, 2, 1; rest 3 min (work on new set up)
B. Close Grip bench press 12-15x4; rest 2 min @32x1 tempo
C1. GHD sit ups 20x5; rest 60 seconds
C2. Back extensions 20x5; rest 60 seconds
PM
3 heavy snatch pulls
Airdyne 20 seconds @ 110%
Rest 2:30 x5
Rest 10 min
3 heavy clean pulls
Row 20 seconds @110%
Rest 2:30 x5
A. Snatch grip deadlift, 3, 2, 1, 3, 2, 1; rest 3 min (work on new set up)
B. Close Grip bench press 12-15x4; rest 2 min @32x1 tempo
C1. GHD sit ups 20x5; rest 60 seconds
C2. Back extensions 20x5; rest 60 seconds
PM
3 heavy snatch pulls
Airdyne 20 seconds @ 110%
Rest 2:30 x5
Rest 10 min
3 heavy clean pulls
Row 20 seconds @110%
Rest 2:30 x5
Saturday, December 31st 2011
31-Dec
Airdyne 30 seconds @90%
Airdyne 30 seconds @50%
x5
3 min row @90%:
Rest 3 min
x3
5 min amrap @85%:
Run 200 meters
10 GHD sit ups
Rest 5 min
x2
Airdyne 30 seconds @90%
Airdyne 30 seconds @50%
x5
3 min row @90%:
Rest 3 min
x3
5 min amrap @85%:
Run 200 meters
10 GHD sit ups
Rest 5 min
x2
1/5/12
Thursday, December 29th 2011
29-Dec
AM
A. Back squat @32x1, 10, 8, 6, 4, 20; rest 2:30 (for the set of 20, no
tempo, but pick a tough heavy weight)
B. Weighted chin up 5, 3, 1, 5, 3, 1; rest 2:30
C1. Toes to bar 15 unbroken x4; rest 60 seconds
C2. 30 unbroken wall balls x4; rest 60 seconds
PM
100 burpees for time
(on the top of every minute perform 5 ball slams)
AM
A. Back squat @32x1, 10, 8, 6, 4, 20; rest 2:30 (for the set of 20, no
tempo, but pick a tough heavy weight)
B. Weighted chin up 5, 3, 1, 5, 3, 1; rest 2:30
C1. Toes to bar 15 unbroken x4; rest 60 seconds
C2. 30 unbroken wall balls x4; rest 60 seconds
PM
100 burpees for time
(on the top of every minute perform 5 ball slams)
Wednesday, December 28th 2011
AM
Swim 25m underwater
Rest 1 min
x10
+
Swim 100m @90%
Rest 1 min
x5
+
Swim easy 20 min @continuous pace
Swim 25m underwater
Rest 1 min
x10
+
Swim 100m @90%
Rest 1 min
x5
+
Swim easy 20 min @continuous pace
Tuesday, December 27th 2011
27-Dec
AM
A. Snatch grip deadlift, 5, 4, 3, 2, 1; rest 3 min (work on new set up)
B. Close Grip bench press 10, 8, 6, 15; rest 2 min @32x1 tempo
C1. GHD sit ups 20x4; rest 60 seconds
C2. Back extensions 20x4; rest 60 seconds
PM
3 heavy snatch pulls
Airdyne 15 seconds @ 110%
Rest 3 min x4
Rest 10 min
3 heavy clean pulls
Row 15 seconds @110%
Rest 3 min x4
AM
A. Snatch grip deadlift, 5, 4, 3, 2, 1; rest 3 min (work on new set up)
B. Close Grip bench press 10, 8, 6, 15; rest 2 min @32x1 tempo
C1. GHD sit ups 20x4; rest 60 seconds
C2. Back extensions 20x4; rest 60 seconds
PM
3 heavy snatch pulls
Airdyne 15 seconds @ 110%
Rest 3 min x4
Rest 10 min
3 heavy clean pulls
Row 15 seconds @110%
Rest 3 min x4
Saturday, December 24th 2011
24-Dec
Airdyne 30 seconds @90%
Airdyne 30 seconds @50%
x5
3 min amrap @85%:
10 burpees
10 box jumps 24 inches
Rest 3 min
x3
5 min amrap @85%:
Row 200 meters
30 double unders
Rest 5 min
x2
Airdyne 30 seconds @90%
Airdyne 30 seconds @50%
x5
3 min amrap @85%:
10 burpees
10 box jumps 24 inches
Rest 3 min
x3
5 min amrap @85%:
Row 200 meters
30 double unders
Rest 5 min
x2
Thursday, December 22nd 2011
22-Dec
AM
A. Back squat @32x1, 6-8x5; rest 2:30
B. Weighted chin up 4-6x5; rest 2:30
C1. Toes to bar 15 unbroken x3; rest 60 seconds
C2. 30 unbroken wall balls x3; rest 60 seconds
PM
21-15-9
Burpees
CTB Chin ups
AM
A. Back squat @32x1, 6-8x5; rest 2:30
B. Weighted chin up 4-6x5; rest 2:30
C1. Toes to bar 15 unbroken x3; rest 60 seconds
C2. 30 unbroken wall balls x3; rest 60 seconds
PM
21-15-9
Burpees
CTB Chin ups
Wednesday, December 21st 2011
21-Dec Swim
25m underwater
Rest 1 min
x10
+
Swim easy 20 min @continuous pace
25m underwater
Rest 1 min
x10
+
Swim easy 20 min @continuous pace
Tuesday, December 20th 2011
AM
A. Snatch grip deadlift, 3-5x5; rest 3 min (work on new set up)
B. Close Grip bench press 8-10x3; rest 2 min @32x1 tempo
C1. GHD sit ups 20x3; rest 60 seconds
C2. Back extensions 20x3; rest 60 seconds
PM
3 heavy snatch pulls
Airdyne 15 seconds @ 110%
Rest 3 min x6
A. Snatch grip deadlift, 3-5x5; rest 3 min (work on new set up)
B. Close Grip bench press 8-10x3; rest 2 min @32x1 tempo
C1. GHD sit ups 20x3; rest 60 seconds
C2. Back extensions 20x3; rest 60 seconds
PM
3 heavy snatch pulls
Airdyne 15 seconds @ 110%
Rest 3 min x6
Saturday, December 17th 2011
17-Dec
Row 30 seconds @85%
Row 30 seconds @50%
x5
3 min amrap @85%
5 chin ups
10 sit ups
15 air squats
Rest 3 min
x3
5 min amrap:
10 russian kbs 2pd
10 box jumps 24"
30 double unders
Rest 5 min
x2
Row 30 seconds @85%
Row 30 seconds @50%
x5
3 min amrap @85%
5 chin ups
10 sit ups
15 air squats
Rest 3 min
x3
5 min amrap:
10 russian kbs 2pd
10 box jumps 24"
30 double unders
Rest 5 min
x2
Thursday, December 15th 2011
AM
A. Power Snatch 3x3; rest 2:30
B. Strict press Build to a 1rm
C. Weighted Chin up build to a 1rm
PM
Run 5 min z1
+
Run 2 min @85%
Run 2 min @50%
x6
+
Run 5 min z1
A. Power Snatch 3x3; rest 2:30
B. Strict press Build to a 1rm
C. Weighted Chin up build to a 1rm
PM
Run 5 min z1
+
Run 2 min @85%
Run 2 min @50%
x6
+
Run 5 min z1
Wednesday, December 14th 2011
14-Dec
Swim 60 min continuous pace, alternate between bilateral breathing,
breaststroke, side stroke, underwater, etc
Swim 60 min continuous pace, alternate between bilateral breathing,
breaststroke, side stroke, underwater, etc
Tuesday, December 6th 2011
6-Dec
AM
A. Back squat 3, 2, 1; 90% effort, rest 3 min
B. Weighted chin up, 3, 2, 1; 90% effort, rest 2:30
PM
Run 5 min z1
+
Run 1 min @90%
Run 1 min @50%
x4
+
Run 5 min z1
AM
A. Back squat 3, 2, 1; 90% effort, rest 3 min
B. Weighted chin up, 3, 2, 1; 90% effort, rest 2:30
PM
Run 5 min z1
+
Run 1 min @90%
Run 1 min @50%
x4
+
Run 5 min z1
Sunday, December 4th 2011
4-Dec
60 minutes @ easy pace
Play with the following:
Light airdyne
Light row
Bar Muscle ups
HS Walks
HSPU
Ring dips
Mobility
Turkish Get ups
60 minutes @ easy pace
Play with the following:
Light airdyne
Light row
Bar Muscle ups
HS Walks
HSPU
Ring dips
Mobility
Turkish Get ups
Saturday, December 3rd 2011
3-Dec
AM
10 min amrap:
30 double unders
5 ring handstand push ups
Noon
"Death by Clean and Jerks 135"
1 on the first minute
2 on the second minute
3 ….etc
PM
300 FY airdyne
AM
10 min amrap:
30 double unders
5 ring handstand push ups
Noon
"Death by Clean and Jerks 135"
1 on the first minute
2 on the second minute
3 ….etc
PM
300 FY airdyne
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