Sunday 04/06/17
Rest/recovery/catch up
Saturday, 27 May 2017
Saturday 03/06/17
Saturday 03/06/17
7 rounds, each for time: 18/14 cal row 15 Deadlift 100/70kg 40 Double unders * rest exactly 2 min between rounds ** Choose a weight that you will be able to go unbroken AMRAP 2 min Sled push (moderate weight)
7 rounds, each for time: 18/14 cal row 15 Deadlift 100/70kg 40 Double unders * rest exactly 2 min between rounds ** Choose a weight that you will be able to go unbroken AMRAP 2 min Sled push (moderate weight)
Friday 02/06/17
Friday 02/06/17
Back Squat 7 sets of 1 (+7.5kg from w1)
This is week 2 of our squat cycle. If you didn't start at the start, see Week 1 for where to start with loading.
3 rounds for time: 20 DB thrusters 30 cal Assault bike * Pick a weight that will be uncomfortable to do all rounds unbroken for the DB thrusters. Choose a number of calories that will take less than 2 minutes to complete each round.
Time cap: 10 Minutes
Back Squat 7 sets of 1 (+7.5kg from w1)
This is week 2 of our squat cycle. If you didn't start at the start, see Week 1 for where to start with loading.
3 rounds for time: 20 DB thrusters 30 cal Assault bike * Pick a weight that will be uncomfortable to do all rounds unbroken for the DB thrusters. Choose a number of calories that will take less than 2 minutes to complete each round.
Time cap: 10 Minutes
Thursday 01/06/17
Thursday 01/06/17
Snatch 5 sets of 2 (hold weight) Front squat 7 sets of 3 (+7.5kg from w1)
Front squat is the priority today, if you are short on time get your squats done
This is week 4 of our squat cycle. If you didn't start at the start, see Week 1 for where to start with loading.
every 30s for 10 min (10 rounds of each movement), alternate between: 1-5 Strict HSPU 5 Ring rows
Scaling for HSPU: Box Pike Push-up (toes)/Box Pike Push-up (knees)/ DB Strict Press (4-8 reps)
Snatch 5 sets of 2 (hold weight) Front squat 7 sets of 3 (+7.5kg from w1)
Front squat is the priority today, if you are short on time get your squats done
This is week 4 of our squat cycle. If you didn't start at the start, see Week 1 for where to start with loading.
every 30s for 10 min (10 rounds of each movement), alternate between: 1-5 Strict HSPU 5 Ring rows
Scaling for HSPU: Box Pike Push-up (toes)/Box Pike Push-up (knees)/ DB Strict Press (4-8 reps)
Wednesday 31/05/17
Wednesday 31/05/17
Easy day/rest day if needed 5 sets of: Row 1:30 rest 30s For time: 30-20-10 Kipping Pullups 15-10-5 Burpee box jumps
Time cap: 8 minutes
If you always do butterfly pullups, treat this as a "for quality" workout. Practice doing perfect Pull-ups - If you aren't sure what a perfect pull-up should look like Check this out
Easy day/rest day if needed 5 sets of: Row 1:30 rest 30s For time: 30-20-10 Kipping Pullups 15-10-5 Burpee box jumps
Time cap: 8 minutes
If you always do butterfly pullups, treat this as a "for quality" workout. Practice doing perfect Pull-ups - If you aren't sure what a perfect pull-up should look like Check this out
Tuesday 30/05/17
Tuesday 30/05/17
Press 3 sets of 5 (building) For time: 35 pullups 25 Deadlifts 125/80kg 25 Bar facing burpee 35 T2B
Time cap: 9 Minutes
The time cap today is short, ideally you will scale the volume and get the full movements done, if you can do the movements but not that many that quicklyconsider doing:
option 1:
25 pullups 25 Deadlifts @ reduced weight 20 Bar facing burpee 20 T2B
If you need to scale the movements, try to find an option that will get the full volume done under the cap:
Pullup -> Ring row
T2B -> Abmat situp
Press 3 sets of 5 (building) For time: 35 pullups 25 Deadlifts 125/80kg 25 Bar facing burpee 35 T2B
Time cap: 9 Minutes
The time cap today is short, ideally you will scale the volume and get the full movements done, if you can do the movements but not that many that quicklyconsider doing:
option 1:
25 pullups 25 Deadlifts @ reduced weight 20 Bar facing burpee 20 T2B
If you need to scale the movements, try to find an option that will get the full volume done under the cap:
Pullup -> Ring row
T2B -> Abmat situp
Monday 29/05/17
Monday 29/05/17
Clean 4 sets of 2 (hold weight) Clean pull 3 sets of 2 (115% of 1rm) Back squat 5 sets of 5 (+7.5kg from w1) For time: 50/35 cal Assault bike
Clean 4 sets of 2 (hold weight) Clean pull 3 sets of 2 (115% of 1rm) Back squat 5 sets of 5 (+7.5kg from w1) For time: 50/35 cal Assault bike
Back squat is the priority today, make time to do the assault bike sprint.
It isn't often we get a chance to safely test out our 100% effort, we are limited by technique, risk for injury, etc. The bike is my go to as there is no technique that I have heard of, you are limited by how bad you want to hang on.
This is week 4 of our squat cycle. If you didn't start at the start, see Week 1 for where to start with loading.
This is week 4 of our squat cycle. If you didn't start at the start, see Week 1 for where to start with loading.
Saturday, 20 May 2017
Saturday 27/05/17
Saturday 27/05/17
5 rounds for time: 30-40m Farmer Carry (heavy) 60 DU 30-40m Farmer Carry 20 cal row 20 min time cap
If you can use farmer carry handles for the carries then use them - I used the handles + 40kg of weight.
5 rounds for time: 30-40m Farmer Carry (heavy) 60 DU 30-40m Farmer Carry 20 cal row 20 min time cap
If you can use farmer carry handles for the carries then use them - I used the handles + 40kg of weight.
Friday 26/05/17
Friday 26/05/17
Back squat (7x1 +5kg from w1)
Back squat is the priority today. If you are short on time,
get this done.
Alt EMOM 20min
8-12 Press 40kg/30kg
10-20s L-sit
Choose scaling options for the press that allow you to go unbroken for the first 5-6 rounds.
Scale for L-sit:
1. H sit
2. Hanging knee tuck hold (alternate legs)
3. Hollow body hold
Thursday 25/05/17
Thursday 25/05/17
Easy day/rest day if needed
Swim or run for 20
mins (intervals/pace/continuous)
If you aren't sure about how to put together some intervals for today come and
and see me for some help.
EMOM 10 minutes X strict pullups
* Pick a number and
hold across, if you can do strict C2B then do them
Wednesday 24/05/17
Wednesday 24/05/17
Front squat 7 sets of 3 (+5kg from w1)
Front Squat is priority, if you have time you can do the EMOM too.
20 min ALT EMOM 1. 40 Double unders 2. 15 cal assault bike (sprint) 3. 1 Squat Snatch + 2 OHS (pick weight) 4. 10-15m HS walk * If you cannot do 15m hs walk unbroken each time, substitute for: 2-3 wall walks or 20s Wall facing HS hold
The goal for today is to practice doing everything perfectly, none of the movements should take you too long so you should get plenty of rest between sets.
Front squat 7 sets of 3 (+5kg from w1)
Front Squat is priority, if you have time you can do the EMOM too.
20 min ALT EMOM 1. 40 Double unders 2. 15 cal assault bike (sprint) 3. 1 Squat Snatch + 2 OHS (pick weight) 4. 10-15m HS walk * If you cannot do 15m hs walk unbroken each time, substitute for: 2-3 wall walks or 20s Wall facing HS hold
The goal for today is to practice doing everything perfectly, none of the movements should take you too long so you should get plenty of rest between sets.
Friday, 19 May 2017
Tuesday 23/05/17
Tuesday 23/05/17
5 rounds for time: 18 GHD situp 15/12 cal bike 12 Burpee box jump 20 min cap
5 rounds for time: 18 GHD situp 15/12 cal bike 12 Burpee box jump 20 min cap
We have lots of GHD situps programmed, they are a fantastic tool for developing mid-line strength when done properly and with the right dosage. If you are inexperienced or not confident that you are doing them properly come and see me and I will help you choose some options for scaling workouts developing toward doing them in the sessions.
Monday 22/05/17
Monday 22/05/17
Power clean + 5 push press 5 sets building Clean pull 5 sets of 3 (110% of 1rm) Back squat
5 sets of 5 (+5kg from w1)
Back squat is the priority for today, if you don't have much time then just do back squat 3 sets of 10-15 hip extensions (+ weight if appropriate)
Power clean + 5 push press 5 sets building Clean pull 5 sets of 3 (110% of 1rm) Back squat
5 sets of 5 (+5kg from w1)
Back squat is the priority for today, if you don't have much time then just do back squat 3 sets of 10-15 hip extensions (+ weight if appropriate)
Sunday, 14 May 2017
Saturday 20/05/17
Saturday 20/05/17
Every 3 minutes for 10 rounds (30 mins) perform: 15/10 cal assault bike 10 Strict HSPU (decrease by 1 each round) 5 power clean 85/60kg * Scale to ensure each round takes between 1-1:30. consider: HSPU - set number of reps (3-5), Box HSPU, DB press Power clean - reduce load to allow quick singles
Every 3 minutes for 10 rounds (30 mins) perform: 15/10 cal assault bike 10 Strict HSPU (decrease by 1 each round) 5 power clean 85/60kg * Scale to ensure each round takes between 1-1:30. consider: HSPU - set number of reps (3-5), Box HSPU, DB press Power clean - reduce load to allow quick singles
Friday 19/05/17
Friday 19/05/17
Back Squat
7 sets of 1 (+2.5kg from w1) Back squat is the priority today
This is week 2 of our squat cycle. If you didn't start at the start, see Week 1 for where to start with loading.
For time:
6 Muscle up
50 Double under
6 MU
25 DB snatch (30/22.5kg)
6 MU
25 GHD situp
6 MU
Time cap 11 min
Scale:
Muscle up: - 8-12 C2B pullups/10 Ring rows
Back Squat
7 sets of 1 (+2.5kg from w1) Back squat is the priority today
This is week 2 of our squat cycle. If you didn't start at the start, see Week 1 for where to start with loading.
Scale:
Muscle up: - 8-12 C2B pullups/10 Ring rows
Thursday 18/05/17
Thursday 18/05/17
Hang snatch (*above knee) 5 sets of 2 (hold weight) Front squat 7 sets of 3 (+2.5kg from w1)
Front squat is the priority today.
This is week 2 of our squat cycle. If you didn't start at the start, see Week 1 for where to start with loading.
Every 30s for 10 rounds:
5 sec assault bike sprint
Hang snatch (*above knee) 5 sets of 2 (hold weight) Front squat 7 sets of 3 (+2.5kg from w1)
Front squat is the priority today.
This is week 2 of our squat cycle. If you didn't start at the start, see Week 1 for where to start with loading.
Wednesday 17/05/17
Wednesday 17/05/17
Easy day/rest day if required Push Press
5 sets of 3 (hold weight) 4 sets of: 1 min Burpee to target 1 min row 2 min rest
Easy day/rest day if required Push Press
5 sets of 3 (hold weight) 4 sets of: 1 min Burpee to target 1 min row 2 min rest
Tuesday 16/05/17
Tuesday 16/05/17
15 strcit MU for quality or 10 minutes practicing MU/Transitions 10 rounds for time: 5 strict HSPU 10 heavy or high wallballs
Time cap 15 mins
HSPU/WB is the priority
Scale the HSPU to
1. 2-3 reps per round
2. Box HSPU or DP press
15 strcit MU for quality or 10 minutes practicing MU/Transitions 10 rounds for time: 5 strict HSPU 10 heavy or high wallballs
Time cap 15 mins
HSPU/WB is the priority
Scale the HSPU to
1. 2-3 reps per round
2. Box HSPU or DP press
Monday 15/05/17
Monday 15/05/17
Hang clean 5 sets of 2 (hold weight) Clean Pull 5 sets of 3 ( 105% of 1rm) Back squat 5 sets of 5 (+2.5kg from w1)
Back squat is the priority today
This is week 2 of our squat cycle. If you didn't start at the start, see Week 1 for where to start with loading. alt EMOM 16 mins: Odd: 12-15 Russian KB swing 32kg/24kg Even: 8-12 GHD situp
* If you need to scale the movement to 1/2 range GHD or GHD holds then do so with reduced reps.
Hang clean 5 sets of 2 (hold weight) Clean Pull 5 sets of 3 ( 105% of 1rm) Back squat 5 sets of 5 (+2.5kg from w1)
Back squat is the priority today
This is week 2 of our squat cycle. If you didn't start at the start, see Week 1 for where to start with loading. alt EMOM 16 mins: Odd: 12-15 Russian KB swing 32kg/24kg Even: 8-12 GHD situp
* If you need to scale the movement to 1/2 range GHD or GHD holds then do so with reduced reps.
Monday, 8 May 2017
Saturday 13/05/17
Saturday 13/05/17
For time: 20 burpee box jumps 100 double unders 20 burpee box jumps For time: ride 30/24 cal 30 C2B ride 30/24 cal For time: 30 wall ball 30 toe to bar 30 wall ball rest as required between all workouts
For time: 20 burpee box jumps 100 double unders 20 burpee box jumps For time: ride 30/24 cal 30 C2B ride 30/24 cal For time: 30 wall ball 30 toe to bar 30 wall ball rest as required between all workouts
Friday 12/05/17
Friday 12/05/17
Back Squat 7 sets of 1 (~85% of 1rm bsq)
* This is the beginning of a building period of 6 weeks. Choose weights for the lifting component that are comfortable to move with perfect positions, this will be increasing weekly.
9 min AMRAP 3 clean and jerks 90/60kg 1 legless rope climb * Scale to get complete minimum 6 rounds
If scaling legless rope climbs, consider:
4 Clean and jerks
2 rope climbs
Back Squat 7 sets of 1 (~85% of 1rm bsq)
* This is the beginning of a building period of 6 weeks. Choose weights for the lifting component that are comfortable to move with perfect positions, this will be increasing weekly.
9 min AMRAP 3 clean and jerks 90/60kg 1 legless rope climb * Scale to get complete minimum 6 rounds
If scaling legless rope climbs, consider:
4 Clean and jerks
2 rope climbs
Thursday 11/05/17
Thursday 11/05/17
Easy day/Rest day if required 10 sets of: row 30s rest 1:30 * record average pace across all rounds 5 rounds not for time: 5-10 strict pullups 5-15 pushups * pick numbers, try to go unbroken
Easy day/Rest day if required 10 sets of: row 30s rest 1:30 * record average pace across all rounds 5 rounds not for time: 5-10 strict pullups 5-15 pushups * pick numbers, try to go unbroken
Wednesday 10/05/17
Wednesday 10/05/17
High hang snatch (*bottom of dip - vertical chest) 5 sets of 2 (hold weight) Front squat 7 sets of 3 (~70-75% of 1rm fsq)
* This is the beginning of a building period of 6 weeks. Choose weights for the lifting component that are comfortable to move with perfect positions, this will be increasing weekly.
If you have time: 3 rounds for time: 8 Deadlift 120/80 16 Bar facing burpee 24 Abmat situp * Pick a weight you can complete all DL unbroken
Time cap: 10 minutes
High hang snatch (*bottom of dip - vertical chest) 5 sets of 2 (hold weight) Front squat 7 sets of 3 (~70-75% of 1rm fsq)
* This is the beginning of a building period of 6 weeks. Choose weights for the lifting component that are comfortable to move with perfect positions, this will be increasing weekly.
If you have time: 3 rounds for time: 8 Deadlift 120/80 16 Bar facing burpee 24 Abmat situp * Pick a weight you can complete all DL unbroken
Time cap: 10 minutes
Tuesday 09/05/17
Tuesday 09/05/17
10 mins practicing handstands * Set a clock for 10 minutes, spend the time practicing being upside down - some example drills: Kicking up on the wall, Wall walk, Shoulder taps (facing the wall/ facing out), freestanding hold, parallette work. 10 mins practicing Air squat/pistols * Set a clock for 10 minutes, for the first 5 minutes spend time doing perfect air squats/goblet squats or some variation that prioritizes form. If appropriate, spend the second 5 minutes working pistol squats. Press 5x5 (hold weight)
10 mins practicing handstands * Set a clock for 10 minutes, spend the time practicing being upside down - some example drills: Kicking up on the wall, Wall walk, Shoulder taps (facing the wall/ facing out), freestanding hold, parallette work. 10 mins practicing Air squat/pistols * Set a clock for 10 minutes, for the first 5 minutes spend time doing perfect air squats/goblet squats or some variation that prioritizes form. If appropriate, spend the second 5 minutes working pistol squats. Press 5x5 (hold weight)
Saturday, 6 May 2017
Monday 08/05/17
Monday 08/05/17
High hang clean
5 sets of 2 (hold weight)
Clean Pull
5 sets of 3 (100% of 1rm clean)
Clean Pull
5 sets of 3 (100% of 1rm clean)
Back Squat
5 sets of 5 (~75% of 1rm bsq)
If you have time:
15 min emom:
15 wall ball
15 kb swing
15 box jumps
15 push press 42.5/30
15 GHD situps
Notes:
This is the beginning of a building period of 6 weeks. Choose weights for the lifting component that are comfortable to move with perfect positions, this will be increasing weekly.
The EMOM is designed with the intent of 30-40s of work/20-30s rest. Consider
- Reduce reps
- Reudce load (each round should be unbroken)
- scale movements (Russian KB swing/abmat situps)
Subscribe to:
Posts (Atom)