Week 3 - 1/27/15
Tuesday
A. Every 90sec, for 12 minutes (8 sets):
Front Squat @ 60% bar weight + 25% band
tension x 2 reps
Strict Handstand Push-Ups to Deficit x 3-4
reps
*Make the deficit challenging, but I still
want you completing the four reps each of the six sets.
FSQ with 135# barbell; HSPU with
25# plates – I did 4 each time and broke them up into quick sets of 2 for most
of the sets after the 3rd set
B. EMOM, for 12 minutes:
Hang Clean + Jerk @ 80-85%
*Start at 80%. If your technique on both
lifts feels good build to the 85%. If it is not then stay at the 80%
155, 160, 160, then 165 for the
remaining sets (165 is my 85% and it felt pretty good)
C. For times:
10 Ground to Overhead, 185/135
Rest 60 seconds
10 Ground to Overhead, 155/105
Rest 60 seconds
10 Ground to Overhead, 135/95
**Focus must be on cycling efficiently. If it
takes longer to cycle these while maintaining good technique then that is fine.
Power clean, dip/drive, jerk/push press all must be smooth and perfect
1:09, 0:38, 0:35 – I think I should’ve
tried to string some together at 135, I did both the 105 and 95 unbroken
D. Six sets for times of:
40 Unbroken Double-Unders
20 Wall Balls (30/20 lb)
10 Chest-to-Bar Pull-Ups
Rest 60 seconds
*Note times of each set and whether you trip
on double unders any sets
1:34, 1:35, 1:38, 1:37, 1:38, 1:37 –
shoulders got tired on wall balls, didn’t trip on any DU’s
Optional Additional Session
Perform only if you have time for two
separate sessions separated by at least 3-4 hours.
Five sets of:
Run 200 Meters @ 80-85 Aerobic effort not All
Out Effort%
Run 200 Meters @ 85-90%
Run 200 Meters @ 90-95%
Walk 200 Meters
-Or-
Row
500m @VERY easy pace
rest walk 1:00x 5 sets
+
10min mobility
+
Row 500m @VERY easy pace
rest walk 1:00x 5 sets
+
10min mobility
Did not complete
Wednesday
A. EMOM, for 12 minutes:
Snatch x 1 rep @ 85%
130 x 6 sets; 135 x 6 sets – I missed
once on the 3rd set @ 130 but then got it within the same minute; I
added 5# to try and get back to percentages of my all time max, not just from
my max since my shoulder has recovered.
B1. Tempo Muscle Ups; 3-6 reps x 3 sets; rest
as needed
*Pause 1sec in receiving position/bottom,
then pause 2sec at the top – full elbow extension with pinkies to thighs.
4 reps in a row each set,
controlled my kip so I wasn’t swinging a ton into them
B2. Standing Banded Abs; 10 perfect reps +
30sec hold on last rep x 3 sets, rest as needed
Complete with thin red band from
low bar
C. On a continuous clock:
For time:
Row 500 Meters
25 Burpees Over the Erg
3:40 (1:59.2 for the row)…my legs
felt dead
+
When the clock reaches 6:00, complete the
following…
+
Three rounds for time of:
12 Unbroken Banded Russian KBS (70/53) – find
tough band tension
12 Toes to Bar
*To get the most out of the KBS, make sure
you focus on the ‘hip snap’ by violently contracting the glutes. Do not over
extend! This makes a huge difference opposed to coasting through the end of the
movement, especially when it comes to developing serious power.
2:49
+
When the clock reaches 12:00, complete the
following…
+
Three rounds for time of:
20 Front-Racked Walking Lunges, (135/95)
10 Box Jumps, (30”/24”) – step down
5:03
+
When the clock reaches 18:00, complete the
following…
+
For time:
Row 500 Meters
25 Burpees Over the Erg
(Try to match the C1 time. This is a good
test to see how everyone recovers b/w metcons)
3:50 (1:59.8 for the row)…my legs
were really dead
D. Every 90sec (4 sets each):
1st -Bamboo Bar CGBP @ 11x2; x 8
reps 2 orange
bands with 20’s/10’s, 20’s/15’s, 25’s/15’s, 25’s/15’s
2nd -GHD Sit-Ups x 12 reps Complete
3rd –Incline Grenade Rows + chains
x 15-20 reps 3
sets of chains x 17 reps each set
Thursday
A.M.
A. Deadlift (5 sets); rest 2-3min between
sets
*Set 1 – 10 reps @ 50% of 1-RM 150
*Set 2 – 10 reps @ 60% 175
*Set 3 – 10 reps @ 70% (5% increase from last
week) 205
*Set 4 – 8 reps @ 75% 220
*Set 5 – 6 reps @ 80% 235
B1. Dimmel Deadlifts w/ band tension (no bar
weight); 15-20reps x 3 sets, rest 45sec
Men’s bar + blue bands x 20 reps
each set
B2. Supine Chest supported DB Rows (parallel
grip) @ 2111; 10 reps, rest 45sec
25’s, 30’s, 30’s
B3. GHD Hip Extension w/ arms in “Y” overhead
@ 2012; 10 reps x 3 sets
Complete, I like these because they feel good for my
shoulders too
Five sets @ 80% effort but continuous
movement of:
30/20 Calories on Airdyne
10 Bamboo Skull Crushers (moderate load –
nothing heavy here) sub Grey-PVC for bamboo
15/arm DB Rows with knee on bench
20 Tempo Push-Ups @ 1111
30/20 Calories on AirDyne
Rest 30 seconds
60 Seconds of Hip Flexor/Quad Stretch
60 Seconds of Hip Flexor/Quad Stretch
Rest 30 seconds
I used 15#/side for the skull
crushers and 35# DB for the rows. My times were 6:00, 5:37, 5:23, 5:36, 5:26 –
my legs felt really good on the Airdyne once I hit the 2nd set.
P.M. – must be minimum of 4hrs rest b/w a.m.
and pm. sessions
A. For time (East Coast Championship Event
3):
10 Overhead Squats (155/105 lbs)
10 Box Jump-Overs (24″/20″)
10 Thrusters (135/95 lbs)
10 Power Cleans (205/125 lbs)
10 Toes to Bar
10 Burpee Muscle-Ups
10 Toes to Bar
10 Power Cleans
10 Thrusters
10 Box Jump-Overs
10 Overhead Squats
*Fastest Male time: Cole Sager 6:43
Slowest time: Darwin Perez 9:56
*Fastest Female: Sam Briggs 7:20
Slowest time: Katie Hogan 10:12
9:16 – I am
happy with this, I should have done the 2nd set of thrusters
unbroken though
+
Rest until fully recovered
+
C. Three sets for max calories:
90 seconds ALL OUT on AirDyne
Rest 3 minutes
Cals = 30, 31, 33
Saturday
A. Take 15 minutes to build to today’s heavy…
Front Squat + Push Press + Split Jerk
155 (failed at 165, then failed at
160)
B. Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65% 165
*Set 2 – 4 reps @ 75% 185
*Set 3 – 2 reps @ 85% 215
*Set 4 – 2 reps @ 90% 225
*Set 5 – Max Reps @ 85% - no more then 2sec
rest at top 215 x3 – these did not feel so good, my
legs were tired and the 2 sec rest only at the top was hard
C. AMRAP in 6 minutes of:
5 kipping Handstand Push-Ups
10 Shoulder to Overhead (155/105 lbs)
30 Double-Unders
4 rounds + 5 DU’s
D. Every two minutes, for 10 minutes (5
sets):
10 Burpees
35’ Hand-Over-Hand Sled Pull
(attach a rope to a sled, sit down with your
legs out in front of you, and pull – weight the sled so that the pull takes
approximately 45 seconds on the first set, preceeding sets may take longer but
nothing more then 55sec)
Complete, with sled + 2 x 45#
plates, my left arm is a lot weaker than my right for this
Sunday
A.M. (10:30am)
A. Four sets for times and efficiency:
10 Box Jumps (30″/24″ – Regionals Standards)
10 Toes to Bar
10 Alternating Pistols
Rest 2 minutes
*This is SKILL work. You should be focused on
establishing a good rhythm and efficiency with these movements, and on ensuring
that you’re meeting the judging standards for each movement. Use a training
partner as a judge and be strict with each other so that you train to perform
correctly.
1:03, 0:58, 1:00, 0:55 – had a few
no reps on pistols where my heel just barely contacted the ground, so I had to
find a rhythm where that doesn’t happen
B. Four rounds for time of:
5 Squat Cleans (185/125 lbs)
10 Chest-to-Bar Pull-Ups
20 Double-Unders
5:00
+
Rest 5min
+
12, 9 and 6 reps for time of:
185/125 lb Overhead Squat
Chest-to-Bar Pull-Ups
3:57
+
Rest 5 minutes
+
Four rounds for time of:
10 Deadlifts (185/125 lbs)
20 Wall Balls (30/20 lbs)
7:27 – my back was so tight, maybe
from sled pulls the day before, since I was twisting a bit to grab the rope?
P.M. (5pm)
Every minute, on the minute, for 20 minutes:
32’ Sled Push
10 Burpees
*this will be horrible
*If you don't have at least 10-15sec rest
then scale burpees as needed
Unweighted sled (not the butcher sled,
the lighter sled), 10 burpees each set – I finished in about 0:42-0:45 for the
first 10 sets and then 0:47 for the last 10 sets, the burpees were the hardest
part because my triceps were on fire…The sled was not too bad, maybe should
have gone a little heavier but then I’m not sure if I could’ve gotten all 10
burpees each time
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