Rest/Catch up/Recover
Sunday, 17 September 2017
Saturday 23/09/17
Saturday 23/09/17
Triple G chipper
For time:
100 pull-ups
80 GHD sit-ups
60 Pistols
40-cal. row
20 push presses w/ single DB 40/30kg
Time cap: 20 minutes
Scaling for this workout is very important - It is designed for games level athletes, if that is not you then work within an appropriate volume to get finished in under 20 minutes.
1: Lower the volume (75 pullups/60 GHD/45 Pistols)
2: Scale the movements (50 band pullups/abmat situps/120 air squats/lighter dumbbell)
Triple G chipper
For time:
100 pull-ups
80 GHD sit-ups
60 Pistols
40-cal. row
20 push presses w/ single DB 40/30kg
Time cap: 20 minutes
Scaling for this workout is very important - It is designed for games level athletes, if that is not you then work within an appropriate volume to get finished in under 20 minutes.
1: Lower the volume (75 pullups/60 GHD/45 Pistols)
2: Scale the movements (50 band pullups/abmat situps/120 air squats/lighter dumbbell)
Thursday 21/09/17
Thursday 21/09/17
Easy/Rest day
5-7 sets of :
5 T2B
3 C2B
1 BMU
5 sets for quality:
10s Ring support + 10s bottom of dip hold
Easy/Rest day
5-7 sets of :
5 T2B
3 C2B
1 BMU
5 sets for quality:
10s Ring support + 10s bottom of dip hold
Wednesday 20/09/17
Wednesday 20/09/17
10 rounds (w/ a partner if you can)
Bike 1 min - calories
1 min rest
Sled (Males add 15kg/females use empty sled) 1 min - laps
1 min rest
10 rounds (w/ a partner if you can)
Bike 1 min - calories
1 min rest
Sled (Males add 15kg/females use empty sled) 1 min - laps
1 min rest
Tuesday 19/09/17
Tuesday 19/09/17
25 min AMRAP:
3 Rope climb
9 Deadlift 120/80kg
18 Burpee
800m Run
rest 2 minutes
25 min AMRAP:
3 Rope climb
9 Deadlift 120/80kg
18 Burpee
800m Run
rest 2 minutes
Monday 18/09/17
Monday 18/09/17
Back squat
1 sets of 5
then,
5 sets of 3 @ same weight
21-15-9
Weighted Pullup (any grip) 10/3kg
Thruster 60/40kg
Back squat
1 sets of 5
then,
5 sets of 3 @ same weight
21-15-9
Weighted Pullup (any grip) 10/3kg
Thruster 60/40kg
Sunday, 10 September 2017
Thursday 14/09/17
Thursday 14/09/17
10 Rounds for time:
1 Legless rope climb
50m run
L sit
accumulate 3 minutes in as few sets as possible
10 Rounds for time:
1 Legless rope climb
50m run
L sit
accumulate 3 minutes in as few sets as possible
Wednesday 13/09/17
Wednesday 13/09/17
Easy/Rest day
5 Min EMOM
X muscle ups
Straight into:
5 min EMOM
X Russian Swing
Straight into:
5 Min EMOM
X pistols
Straight into:
5 min EMOM
X Russian swing
Easy/Rest day
5 Min EMOM
X muscle ups
Straight into:
5 min EMOM
X Russian Swing
Straight into:
5 Min EMOM
X pistols
Straight into:
5 min EMOM
X Russian swing
Tuesday 12/09/17
Tuesday 12/09/17
3 minutes for max reps:
500m row
then in remaining time, AMRAP:
7 T2B
7 Box Jumps 24"
repeat for 5 rounds - No rest between sets.
Accumulate 2 minute in HS hold (freestanding)
3 minutes for max reps:
500m row
then in remaining time, AMRAP:
7 T2B
7 Box Jumps 24"
repeat for 5 rounds - No rest between sets.
Accumulate 2 minute in HS hold (freestanding)
Monday 11/09/17
Monday 11/09/17
Back squat
2 sets of 8
then,
3 sets of 6 @ same weight
21-15-9
Snatch 50/35kg
Front squat 80/55kg
Nail or the hammer?
Back squat
2 sets of 8
then,
3 sets of 6 @ same weight
21-15-9
Snatch 50/35kg
Front squat 80/55kg
Nail or the hammer?
Saturday, 2 September 2017
Saturday 09/09/17
Saturday 09/09/17
"17.5"
10 rounds for time:
9 Thrusters 42.5/30kg
35 Double under
"17.5"
10 rounds for time:
9 Thrusters 42.5/30kg
35 Double under
Friday 08/09/17
Friday 08/09/17
Snatch + 2 OHS
3 work sets - building weight
Deadlift
1 heavy set of 5
then 3 sets of 3 @ same weight
Snatch + 2 OHS
3 work sets - building weight
Deadlift
1 heavy set of 5
then 3 sets of 3 @ same weight
Thursday 07/09/17
Thursday 07/09/17
Easy/Rest day
Bench press 3-5 sets of 10
between each set perform
5 Strict T2B
10 Hollow rocks
Easy/Rest day
Bench press 3-5 sets of 10
between each set perform
5 Strict T2B
10 Hollow rocks
Wednesday 06/09/17
Wednesday 06/09/17
Perform 20-50 Pistols for quality
5 rounds for time:
800m Assault bike
4 laps on sled 40/20kg
400m run
Perform 20-50 Pistols for quality
5 rounds for time:
800m Assault bike
4 laps on sled 40/20kg
400m run
Tuesday 05/09/17
Tuesday 05/09/17
30 Strict MU for time
16 Min AMRAP:
30 Double under
8 T2B
1 Ground-to-Shoulder (D-ball/Sandbag)
30 Strict MU for time
16 Min AMRAP:
30 Double under
8 T2B
1 Ground-to-Shoulder (D-ball/Sandbag)
Monday 04/09/17
Monday 04/09/17
Front squat w/ 3 sec pause
Build to a heavy single
then,
3 sets of 2 front squat
@ 80-90% of heavy pause
21-15-9
Strict Press 50/35kg
Squat clean 70/50kg
Front squat w/ 3 sec pause
Build to a heavy single
then,
3 sets of 2 front squat
@ 80-90% of heavy pause
21-15-9
Strict Press 50/35kg
Squat clean 70/50kg
Sunday, 27 August 2017
Saturday 02/09/17
Saturday 02/09/17
50-30-20
Pullup
Box Jump
25-15-10
DB burpee deadlift 25/15kg
Perform 50 pullups, followed by 50 box jumps, followed by 25 DB burpee DL. Continue through for time.
50-30-20
Pullup
Box Jump
25-15-10
DB burpee deadlift 25/15kg
Perform 50 pullups, followed by 50 box jumps, followed by 25 DB burpee DL. Continue through for time.
Friday 01/09/17
Friday 01/09/17
Overhead squat
3 sets of 3 (hold weight)
Power Snatch + Snatch
5 sets of 1 (holding weight)
Hang power clean + hang squat clean
5 sets of 1 (holding weight)
Overhead squat
3 sets of 3 (hold weight)
Power Snatch + Snatch
5 sets of 1 (holding weight)
Hang power clean + hang squat clean
5 sets of 1 (holding weight)
Thursday 31/08/17
Thursday 31/08/17
Not for time, perform 4 sets of:
5 strict T2B
10 Pushups
15 air squats
50 double unders
For time:
400m Sandbag carry
800m Run
Wednesday 30/08/17
Wednesday 30/08/17
Easy/Rest day
10 minutes to practice Pistols
For time:
50 Strict Press 50/35kg
* every time you put the bar on the ground, perform 800m on assault bike
Easy/Rest day
10 minutes to practice Pistols
For time:
50 Strict Press 50/35kg
* every time you put the bar on the ground, perform 800m on assault bike
Tuesday 29/08/17
Tuesday 29/08/17
50 strict C2B for time
18 Min EMOM:
1: 8 Burpee box jump
2. 12/9 Cal row + 15 Air squat
3. 12 GHD situp + 8 DB snatch 25/15kg
50 strict C2B for time
18 Min EMOM:
1: 8 Burpee box jump
2. 12/9 Cal row + 15 Air squat
3. 12 GHD situp + 8 DB snatch 25/15kg
Monday 27/08/17
Monday 28/08/17
Back squat
5 sets of 10 (hold weight)
21-15-9
Bench press 70/50kg
Deadlift 120/80kg
Back squat
5 sets of 10 (hold weight)
21-15-9
Bench press 70/50kg
Deadlift 120/80kg
Sunday, 20 August 2017
Saturday 26/08/17
Saturday 26/08/17
21-15-9
Wall ball
cal row
21-15-9
DB snatch 25/15kg
GHD situp
21-15-9
Overhead squat 50/35kg
x2 Double unders
rest 1 min between workouts
21-15-9
Wall ball
cal row
21-15-9
DB snatch 25/15kg
GHD situp
21-15-9
Overhead squat 50/35kg
x2 Double unders
rest 1 min between workouts
Friday 25/08/17
Friday 25/08/17
Clean + Jerk
7 sets of 1
Back Squat
Build to a 10RM
then
2x7 @ 90% of 10rm
Clean + Jerk
7 sets of 1
Back Squat
Build to a 10RM
then
2x7 @ 90% of 10rm
Thursday 24/08/17
Thursday 24/08/17
Press
5 sets of 3 (heavier than last week)
Bike
4 sets of 45s work/15s rest
1 min rest
1 set of 2:30
1 min break
4 sets of 45s work/15s rest
Press
5 sets of 3 (heavier than last week)
Bike
4 sets of 45s work/15s rest
1 min rest
1 set of 2:30
1 min break
4 sets of 45s work/15s rest
Wednesday 23/08/17
Wednesday 23/08/17
Easy day/Rest day
10 rounds for time:
6 Burpee box jumps
2 squat clean @ 90/55kg
Be Athletic!
Easy day/Rest day
10 rounds for time:
6 Burpee box jumps
2 squat clean @ 90/55kg
Be Athletic!
Tuesday 22/08/17
Tuesday 22/08/17
"Mini Barbara"
3 rounds for time:
20 Pull-ups
30 Pushups
40 Situps
50 Air squats
Rest 3 min between rounds
If you can do all sets of pull-ups unbroken - do C2B
"Mini Barbara"
3 rounds for time:
20 Pull-ups
30 Pushups
40 Situps
50 Air squats
Rest 3 min between rounds
If you can do all sets of pull-ups unbroken - do C2B
Monday 21/08/17
Monday 21/08/17
Snatch
7 sets of 1
Jerk
5 sets of 1 (dump the bar if you are not comfortable re-racking)
Front squat
3-5 sets of 3 (heavier than last week)
Snatch
7 sets of 1
Jerk
5 sets of 1 (dump the bar if you are not comfortable re-racking)
Front squat
3-5 sets of 3 (heavier than last week)
Saturday, 12 August 2017
Saturday 19/08/17
Saturday 19/08/17
"Nutts"
For time:
10 Handstand push-ups
15 Deadlift 115kg/80kg
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
"Nutts"
For time:
10 Handstand push-ups
15 Deadlift 115kg/80kg
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate
Friday 18/07/17
Friday 18/07/17
Power clean
5 sets of 2
Back squat
3-5 sets of 7 (heavier than last week)
Power clean
5 sets of 2
Back squat
3-5 sets of 7 (heavier than last week)
Thursday 17/08/17
Thursday 17/08/17
Easy Day/Rest day
Not for time, perform:
2 rounds of
500m Row
400m Run
then,
10 sets of
5-8 ring rows
5-10 push ups
10 abmat situps
then,
3km Bike
* performed at 6-7/10 effort
Easy Day/Rest day
Not for time, perform:
2 rounds of
500m Row
400m Run
then,
10 sets of
5-8 ring rows
5-10 push ups
10 abmat situps
then,
3km Bike
* performed at 6-7/10 effort
Wednesday 16/08/17
Wednesday 16/08/17
Bench press
5 sets of 2
12 Minute AMRAP:
30 Snatch 60/40kg
30 Clean and jerk 60/40kg
Max Burpee Ring muscle up
Power snatch and Power clean + Push jerk is fine, get the bar there the most efficient way.
Scale for Burpee ring muscle up:
1. Burpee C2B pull-up (begin with straight arms)
2. Burpee Jumping C2B pull-up
Bench press
5 sets of 2
12 Minute AMRAP:
30 Snatch 60/40kg
30 Clean and jerk 60/40kg
Max Burpee Ring muscle up
Power snatch and Power clean + Push jerk is fine, get the bar there the most efficient way.
Scale for Burpee ring muscle up:
1. Burpee C2B pull-up (begin with straight arms)
2. Burpee Jumping C2B pull-up
Tuesday 15/08/17
Tuesday 15/08/17
Power Snatch
5 sets of 2
Push Press + Push Jerk
5 sets of 1
Front squat
3-5 sets of 3 (heavier than last week)
Power Snatch
5 sets of 2
Push Press + Push Jerk
5 sets of 1
Front squat
3-5 sets of 3 (heavier than last week)
Monday 14/08/17
Monday 14/08/17
Complete with a partner
10 rounds (each) for time:
10/7 calorie bike
10 bar facing burpee
If you don't have a partner - rest 1 min between rounds
Complete with a partner
10 rounds (each) for time:
10/7 calorie bike
10 bar facing burpee
If you don't have a partner - rest 1 min between rounds
Saturday, 5 August 2017
Saturday 12/08/18
Saturday 12/08/17
Open workout 17.3:
C2B + Ascending Snatch weight
Open workout 17.3:
C2B + Ascending Snatch weight
For full workout details see HERE
The goal for today is to complete the snatches on the 3rd bar - scale weight accordingly to allow this to be challenging, if you need help choosing weights then ask.
Thursday 10/08/17
Thursday 10/08/17
Press
5 sets of 3 (heavier than last time)
Interval work:
3 x 40 sec row (20s between)
rest 1 min
2:30 row
rest 1 min
3 x 40 sec row (20s between)
Record distances rowed for each set
Press
5 sets of 3 (heavier than last time)
Interval work:
3 x 40 sec row (20s between)
rest 1 min
2:30 row
rest 1 min
3 x 40 sec row (20s between)
Record distances rowed for each set
Wednesday 09/08/17
Wednesday 09/08/17
Easy day/Rest day
Alternating EMOM for 20 minutes
1. Push sled 30m
2. 30s Plank
3. 1-3 pullovers
4. 20 air squats
Easy day/Rest day
Alternating EMOM for 20 minutes
1. Push sled 30m
2. 30s Plank
3. 1-3 pullovers
4. 20 air squats
Tuesday 08/08/17
Tuesday 08/08/17
"Beast 12"
25 walking lunge
20 Pullups -> Ring Row
50 Box Jump (20")
20 Double under
25 Ring dips -> Push up
20 Knee to Elbow -> Hanging knee raise
30 KB swing 32/24kg
30 situps
20 DB Hang sq clean 20kg/15
25 Hip Ext
30 Wallball
3 rope climbs -> Beginner rope climb (from lying)
Time Cap: 18 Minutes
Scaling in BLUE
"Beast 12"
25 walking lunge
20 Pullups -> Ring Row
50 Box Jump (20")
20 Double under
25 Ring dips -> Push up
20 Knee to Elbow -> Hanging knee raise
30 KB swing 32/24kg
30 situps
20 DB Hang sq clean 20kg/15
25 Hip Ext
30 Wallball
3 rope climbs -> Beginner rope climb (from lying)
Time Cap: 18 Minutes
Scaling in BLUE
Monday 07/08/17
Monday 07/08/17
Week 3 of our Olympic lifting block this week
Snatch
7 sets of 2
Jerk
5 sets of 2
Front squat
3-5 sets of 3 (heavier or more sets than last week)
Week 3 of our Olympic lifting block this week
Snatch
7 sets of 2
Jerk
5 sets of 2
Front squat
3-5 sets of 3 (heavier or more sets than last week)
Sunday, 30 July 2017
Friday 04/08/17
Friday 04/08/17
Hang power clean + Power clean
7 sets of 1
Back squat
3-5 sets of 5 (heavier than last week)
Assault bike
3 attempts to achieve max watts/RPM possible - rest as required
Hang power clean + Power clean
7 sets of 1
Back squat
3-5 sets of 5 (heavier than last week)
Assault bike
3 attempts to achieve max watts/RPM possible - rest as required
Thursday 03/08/17
Thursday 03/08/17
Easy day/Rest day
Strict MU practice for 10 minutes or
EMOM for 10 minutes - X strict MU
spend 10-15 minutes loosening up/treating lower body
Easy day/Rest day
Strict MU practice for 10 minutes or
EMOM for 10 minutes - X strict MU
- Choose a number that you can do unbroken
spend 10-15 minutes loosening up/treating lower body
Wednesday 02/08/17
Wednesday 02/08/17
800m Run
rest 2 minutes
2x400m Run (1 min between)
rest 2 minutes
800m Run
Bench press
5 sets of 3
+ 10-15 GHD situps or T2B between sets
800m Run
rest 2 minutes
2x400m Run (1 min between)
rest 2 minutes
800m Run
Bench press
5 sets of 3
+ 10-15 GHD situps or T2B between sets
Tuesday 01/08/17
Tuesday 01/08/17
"Holleyman"
30 rounds of:
1 power clean 100/70kg
3 HSPU
5 Wall ball
"Holleyman"
30 rounds of:
1 power clean 100/70kg
3 HSPU
5 Wall ball
Monday 31/07/17
Monday 31/07/17
Hang Power Snatch + power Snatch
7 sets of 1
Push press + Push jerk
5 sets of 2+1 (2 push press followed by 1 push jerk)
Front squat
3-5 sets of 3 (heavier than last week)
Hang Power Snatch + power Snatch
7 sets of 1
Push press + Push jerk
5 sets of 2+1 (2 push press followed by 1 push jerk)
Front squat
3-5 sets of 3 (heavier than last week)
Sunday, 23 July 2017
Saturday 29/07/17
Saturday 29/07/17
3 rounds for time:
6 burpee box jump overs
50m carry (deadball hug/farmer carry)
--- Rest 3 min ---
3 rounds for time:
70 DU
7 Bar Muscle up
--- Rest 3 min ---
3 rounds for time:
60m (4x15m) sled push (light)
15 hang power clean 40/30kg
Scaling for Bar MU:
1. 9-12 C2B/pullups
2. 9-12 Ring rows
Each piece should be a short sprint.
3 rounds for time:
6 burpee box jump overs
50m carry (deadball hug/farmer carry)
--- Rest 3 min ---
3 rounds for time:
70 DU
7 Bar Muscle up
--- Rest 3 min ---
3 rounds for time:
60m (4x15m) sled push (light)
15 hang power clean 40/30kg
Scaling for Bar MU:
1. 9-12 C2B/pullups
2. 9-12 Ring rows
Each piece should be a short sprint.
Friday 28/07/17
Friday 28/07/17
Clean + Jerk
7 sets of 3 + 1 (3 cleans followed by 1 jerk)
Back squat
3-5 sets of 5
Clean + Jerk
7 sets of 3 + 1 (3 cleans followed by 1 jerk)
Back squat
3-5 sets of 5
Thursday 27/07/17
Thursday 27/07/17
Press
5 sets of 3
15 min AMRAP
30/24 cal row/ride
400m run
3 Snatch (85/60kg)
Scale the weight to something that is challenging (not touch and go reps) but that will confidently make while breathing heavy. These can be Power snatch or Full snatch.
Press
5 sets of 3
15 min AMRAP
30/24 cal row/ride
400m run
3 Snatch (85/60kg)
Scale the weight to something that is challenging (not touch and go reps) but that will confidently make while breathing heavy. These can be Power snatch or Full snatch.
Wednesday 26/07/17
Wednesday 26/07/17
Easy day/rest day
3 rounds, each for time:
200m farmer carry - light load
35 air squat
* rest as required between rounds
Easy day/rest day
3 rounds, each for time:
200m farmer carry - light load
35 air squat
* rest as required between rounds
Tuesday 25/07/17
Tuesday 25/07/17
Build to a 1RM Deadlift in 15-20 minutes
10 mins to practice Bar MU drills
or Lever Drills
3 sets of each alternating each round (6 efforts total) for max calories
30 second assault bike OR 30 sec row
2:30 rest
6 min AMRAP:
7 bar facing burpee
7 Push Press 60kg/40kg
7 C2B
Build to a 1RM Deadlift in 15-20 minutes
10 mins to practice Bar MU drills
or Lever Drills
3 sets of each alternating each round (6 efforts total) for max calories
30 second assault bike OR 30 sec row
2:30 rest
6 min AMRAP:
7 bar facing burpee
7 Push Press 60kg/40kg
7 C2B
Monday 24/07/17
Monday 24/07/17
Snatch
7 sets of 3
Jerk
5 sets of 3
Front squat
3-5 sets of 3
Today is the start of our next 4 week block - The focus is on improving the Snatch and Clean & Jerk. If you are still learning how to do these lifts well, your focus over the next 4 weeks is to complete as many sets and reps as possible without missing lifts. Our bodies are pretty clever and they learn quickly so practice doing things the right way - If you need help to break these things down and learn the right way then get in touch.
Snatch
7 sets of 3
Jerk
5 sets of 3
Front squat
3-5 sets of 3
Today is the start of our next 4 week block - The focus is on improving the Snatch and Clean & Jerk. If you are still learning how to do these lifts well, your focus over the next 4 weeks is to complete as many sets and reps as possible without missing lifts. Our bodies are pretty clever and they learn quickly so practice doing things the right way - If you need help to break these things down and learn the right way then get in touch.
Monday, 17 July 2017
Repeating workouts
Why do we repeat workouts?
In the field of health measurable, repeatable, specific
tests are how we objectively assess ourselves and patients. Whether that be
through an eye exam assessing vision impairment, a blood test measuring specific nutrients, or through a standing broad jump measuring power.
For fitness enthusiasts, it is important for us to assess
and reassess to decide whether our program is working? Are we closer to our
goal now than before? Are we fitter? This program is designed with the goal of
improving GPP – general physical preparedness. Short and long, light and heavy,
1 rep to 100 reps - improve them all. For us, our starting point isn’t as
important as it is to be making progress. Whether you are an all-round athlete
superstar or someone who is just beginning to embrace the idea of fitness, the
important factor is making progress towards your goal. The only way to measure
progress is to assess and reassess.
This brings us to todays workout – a repeat of the workout
we did on 03/07/17 – a mere 2 weeks ago. What progress could you make in 2
weeks? Physically, some, but not a huge amount. But psychologically? There is
much to be gained from dangling a carrot, having a score to chase and a time to
beat or a training buddy to push you. Today is an exercise in the mental aspect
of training as much as the physical benefit. Can you push a little more today?
Did you really give it 100% and what can you do to make sure that you next time
you are?
Saturday, 15 July 2017
Saturday 22/07/17
Saturday 22/07/17
3 rounds for time:
75 Air squats
30 Pullups
800m Run
Time cap: 28 minutes
3 rounds for time:
75 Air squats
30 Pullups
800m Run
Time cap: 28 minutes
Friday 21/07/17
Friday 21/07/17
Hang clean
5 sets of 1
Power Snatch
3 sets of 3
10 rounds
1 min row
1 min rest
* Aim to decrease your split from last week slightly
The goal is to maintain pace across the minute and across all rounds
Hang clean
5 sets of 1
Power Snatch
3 sets of 3
10 rounds
1 min row
1 min rest
* Aim to decrease your split from last week slightly
The goal is to maintain pace across the minute and across all rounds
Thursday 20/07/17
Thursday 20/07/17
Deadlift
7 sets of 2 + 7.5kg from week 1
For time:
3 rounds
400m Sandbag carry
20 push ups
Time cap: 16 minutes
Deadlift
7 sets of 2 + 7.5kg from week 1
For time:
3 rounds
400m Sandbag carry
20 push ups
Time cap: 16 minutes
Wednesday 19/07/17
Wednesday 19/07/17
Easy day/rest day
Spend 10-15 minutes practicing HS drills - Specifically kicking up and holding a freestanding HS.
Then,
5-8 rounds not for time
3 T2B
2 C2B
1 Bar MU
rest as required in between sets, aim to complete without coming off the bar.
Scaling
1 - 3 T2B/3 C2B (no BMU)
2 - 5-8 sets of 3 strict straight leg raise as high as possible + 5 Ring rows
Easy day/rest day
Spend 10-15 minutes practicing HS drills - Specifically kicking up and holding a freestanding HS.
Then,
5-8 rounds not for time
3 T2B
2 C2B
1 Bar MU
rest as required in between sets, aim to complete without coming off the bar.
Scaling
1 - 3 T2B/3 C2B (no BMU)
2 - 5-8 sets of 3 strict straight leg raise as high as possible + 5 Ring rows
Tuesday 18/07/17
Tuesday 18/07/17
For time:
Ride 2km
Rest 2 min
Ride 1.5km
rest 1:30
ride 1km
rest 1 min
ride 500m
Deadlift
5 sets of 5 +7.5kg from Week 1
This is our final week of our deadlift cycle - make the priority to lift well, it should now be getting to be heavy - do not allow that to dictate your form.
For time:
Ride 2km
Rest 2 min
Ride 1.5km
rest 1:30
ride 1km
rest 1 min
ride 500m
Deadlift
5 sets of 5 +7.5kg from Week 1
This is our final week of our deadlift cycle - make the priority to lift well, it should now be getting to be heavy - do not allow that to dictate your form.
Monday 17/07/17
Monday 17/07/17
Back squat
Go every 1 minute for 10 sets - 4 Back squats (same weight as 8s last week)
Press
10 sets of 4 (hold weight)
For time:
50 strict C2B pullups
* 10 min time cap
Scaling
1 - Chin over bar pullups
2 - EMOM for 10 mins perform 4-8 band pullups
Back squat
Go every 1 minute for 10 sets - 4 Back squats (same weight as 8s last week)
Press
10 sets of 4 (hold weight)
For time:
50 strict C2B pullups
* 10 min time cap
Scaling
1 - Chin over bar pullups
2 - EMOM for 10 mins perform 4-8 band pullups
Saturday, 8 July 2017
Saturday 15/07/17
Saturday 15/07/17
Open 13.4
7 Min Amrap
3 Clean and Jerk 60kg/40kg
3 Toes to bar
6 CJ
6 T2B
9....
9....
continue until 7 Min
Open 13.4
7 Min Amrap
3 Clean and Jerk 60kg/40kg
3 Toes to bar
6 CJ
6 T2B
9....
9....
continue until 7 Min
Friday 14/07/17
Friday 14/07/17
Hang clean + front squat
5 sets of 1
Hang (below knee) power snatch
3 sets of 3
Kipping pull-ups
3 sets of 10-20
Or - work on your kip swing for 5-10 minutes
12 rounds
1 min row
45s rest
*Aim to decrease your split from last week slightly
The goal is to maintain pace across the minute and across all rounds
Hang clean + front squat
5 sets of 1
Hang (below knee) power snatch
3 sets of 3
Kipping pull-ups
3 sets of 10-20
Or - work on your kip swing for 5-10 minutes
12 rounds
1 min row
45s rest
*Aim to decrease your split from last week slightly
The goal is to maintain pace across the minute and across all rounds
Thursday 13/07/17
Thursday 13/07/17
Deadlift
7 sets of 2 + 5kg from week 1
3 sets of
1 min Farmer carry as far as possible - You choose weight
1 min max reps Burpee Box Jump
1 min rest
Deadlift
7 sets of 2 + 5kg from week 1
3 sets of
1 min Farmer carry as far as possible - You choose weight
1 min max reps Burpee Box Jump
1 min rest
Wednesday 12/07/17
Wednesday 12/07/17
Easy day/Rest day
1 Attempt at max set of strict pull-ups (3 sec cadence)
- After a brief warm up, set a timer so that it will ring every 3 seconds until stopped. When you begin, start the timer. Perform 1 pull up (begin from dead hang, pull chin over bar, return to dead hang) every time you hear the ring. No slow lowering
3 sets of:
30s Side plank (L) -> 30s side plank (R) -> 30s front plank - Progress from one movement straight into the next, timer does not stop. Rest as required in between sets.
10 minutes Upper body mobility work
10 minutes Lower body mobility work
If you aren't sure what to do for your mobility - go HERE and search around.
Easy day/Rest day
1 Attempt at max set of strict pull-ups (3 sec cadence)
- After a brief warm up, set a timer so that it will ring every 3 seconds until stopped. When you begin, start the timer. Perform 1 pull up (begin from dead hang, pull chin over bar, return to dead hang) every time you hear the ring. No slow lowering
3 sets of:
30s Side plank (L) -> 30s side plank (R) -> 30s front plank - Progress from one movement straight into the next, timer does not stop. Rest as required in between sets.
10 minutes Upper body mobility work
10 minutes Lower body mobility work
If you aren't sure what to do for your mobility - go HERE and search around.
Tuesday 11/07/17
Tuesday 11/07/17
Back squat
Go every 2 minutes for 6 sets - 6 back squats (same weight as 8s last week)
Press
10 sets of 3 (hold weight)
Back squat
Go every 2 minutes for 6 sets - 6 back squats (same weight as 8s last week)
Press
10 sets of 3 (hold weight)
Monday 10/07/17
Monday 10/07/17
Deadlift
5 sets of 5 +5kg from Week 1
Run 5x400m
* Rest 1:30 between rounds
* increase effort each round (60%, 70%, 80%, 90%, 100%)
If you are running at Torian - Please follow the rules!
Deadlift
5 sets of 5 +5kg from Week 1
Run 5x400m
* Rest 1:30 between rounds
* increase effort each round (60%, 70%, 80%, 90%, 100%)
If you are running at Torian - Please follow the rules!
Saturday, 1 July 2017
Saturday 08/07/17
Saturday 08/07/17
Alternating EMOM 30 minutes
Min 1. 25 Air squats
Min 2. 8 Burpee box jump overs
Min 3. Row or Bike 15/12 cal
each round is a maximum 30 seconds of work and no more, followed by 30 seconds of rest. If you do not complete a round in the 30 seconds then take away 1 rep on the next cycle through.
e.g
If the clock gets to 0:30 and you have only done 22 of your 25 squats, you will stop - next time you will aim to get 21 done in the 30 seconds. Continue to reduce reps throughout the workout if you still cannot complete the work in the 30 seconds.
Scaling for this workout is built in, after you complete 1 round of each movement you should aim to hold that number for the rest of the time.
Alternating EMOM 30 minutes
Min 1. 25 Air squats
Min 2. 8 Burpee box jump overs
Min 3. Row or Bike 15/12 cal
each round is a maximum 30 seconds of work and no more, followed by 30 seconds of rest. If you do not complete a round in the 30 seconds then take away 1 rep on the next cycle through.
e.g
If the clock gets to 0:30 and you have only done 22 of your 25 squats, you will stop - next time you will aim to get 21 done in the 30 seconds. Continue to reduce reps throughout the workout if you still cannot complete the work in the 30 seconds.
Scaling for this workout is built in, after you complete 1 round of each movement you should aim to hold that number for the rest of the time.
Friday 07/07/17
Friday 07/07/17
Hang clean + 2 front squats
5 sets of 1
Hang (above knee) power snatch
3 sets of 3
Spend 5-10 minutes practicing planks holds/side plank holds
Spend 5-10 minutes doing ring rows/band pullups/strict pullup/strict C2B pullups
Hang clean + 2 front squats
5 sets of 1
Hang (above knee) power snatch
3 sets of 3
Spend 5-10 minutes practicing planks holds/side plank holds
Spend 5-10 minutes doing ring rows/band pullups/strict pullup/strict C2B pullups
Thursday 06/07/17
Thursday 06/07/17
Deadlift
7 sets of 2 + 2.5kg from week 1
15 rounds
1 min row
30s rest
* Target is just faster than your 2km pace (1-2 sec faster)
To calculate your pace - take your 2km row time (roughly) and divide by 4.
for example if it takes me 7:00 for my 2km row, 7:00/4 = 1:45 per 500m
If you aren't sure how to read the monitor READ THIS - we are looking at pace per 500m
The goal is to maintain pace across the minute and across all rounds
Deadlift
7 sets of 2 + 2.5kg from week 1
15 rounds
1 min row
30s rest
* Target is just faster than your 2km pace (1-2 sec faster)
To calculate your pace - take your 2km row time (roughly) and divide by 4.
for example if it takes me 7:00 for my 2km row, 7:00/4 = 1:45 per 500m
If you aren't sure how to read the monitor READ THIS - we are looking at pace per 500m
The goal is to maintain pace across the minute and across all rounds
Wednesday 05/07/17
Wednesday 05/07/17
Easy day/Rest day
Practice skills
Emom 10 min - X strict HSPU
Pick a number that makes sense, these are reps for quality, choose something that you think you will be able to go unbroken for 10 rounds.
straight into
Emom 10 min
x Pistols - Pick an option that makes sense, reps are for quality, if you shouldn't be doing pistols, then scale to air squats/Goblet squats/or a scaled version of a pistol (box pistol etc.)
3 min AMRAP of:
prowler push (+30kg on the sled for men/ +10kg on the sled for women)
1 lap of Torian turf = 15m
Easy day/Rest day
Practice skills
Emom 10 min - X strict HSPU
Pick a number that makes sense, these are reps for quality, choose something that you think you will be able to go unbroken for 10 rounds.
straight into
Emom 10 min
x Pistols - Pick an option that makes sense, reps are for quality, if you shouldn't be doing pistols, then scale to air squats/Goblet squats/or a scaled version of a pistol (box pistol etc.)
3 min AMRAP of:
prowler push (+30kg on the sled for men/ +10kg on the sled for women)
1 lap of Torian turf = 15m
Tuesday 04/07/17
Tuesday 04/07/17
Deadlift
5 sets of 5 (+2.5kg from Week 1)
16 Min AMRAP
15 Overhead Squats 42.5kg/30kg
25 Abmat situps
400m Run
Deadlift
5 sets of 5 (+2.5kg from Week 1)
16 Min AMRAP
15 Overhead Squats 42.5kg/30kg
25 Abmat situps
400m Run
Monday 03/07/17
Monday 03/07/17
For time:
Ride 2km
Rest 2 min
Ride 1.5km
rest 1:30
ride 1km
rest 1 min
ride 500m
Back squat
4 sets of 8 - hold weight across (Same as your heavy set of 10 from last week)
30-50 strict pull-ups for quality (10 min cap)
For time:
Ride 2km
Rest 2 min
Ride 1.5km
rest 1:30
ride 1km
rest 1 min
ride 500m
Back squat
4 sets of 8 - hold weight across (Same as your heavy set of 10 from last week)
30-50 strict pull-ups for quality (10 min cap)
Saturday, 24 June 2017
Saturday 01/07/16
Saturday 01/07/16
For time:
100 Burpees to 6" target (or higher)
* top of the min (including 0:00 perform - 6 Chest to bar pullups
Rest as required
4 Rounds for time:
9 Deadlifts 70/50kg
6 Hang power clean
3 Shoulder to overhead
40 Double unders
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