12.11.2012

Rise Training will not be posting workouts for the remainder of the year. Beginning in January I will begin posting again with a programming emphasis that resembles my own training regimen. This will be for intermediate to advanced level athletes to improve in the sport of fitness and elevate they're speed, power, strength, and endurance. In the past my programming has been geared for a gym of 200+ clients.  If you want to continue with that programming simply check performance blog at www.crossfitlkn.com.

Preston

12.08.2012

12.08.12 Saturday	12/8/2012 PA
Diane  - Benchmark Saturday ! 21-15- 9 Deadlift (perf = 185 / 115, comp = 225 / 135) HSPU

12.07.2012

12.07.12 Friday	12/7/2012 PA
Strength   HBBS- 5 x 1 (90%) Strict Press - 12,9,6,3,1 (begin with 55%, end @ 90%)   Lactate   4 rounds (3 person groups continuous cycle or 3 min active recovery) - 150 m Row Sprint - 8 KB Swing - 8 Slamball - 8 Wallball (with slamball)

12.06.2012

12.06.12 Thursday	12/6/2012 PA
Olympic   5 x 2 - Power Clean (work aggressively to a heavy double)   3 x  - 3 Postion Clean Pulls (below knee, above, mid thigh)    *Use 105% of today's heavy double   Open Prep - 2010 Midwest Sectional WOD   With a 20 minute time cap and 4 burpees at the beginning of every minute:   -20 Thruster -20 SDHP -20 Push Jerk -20 Overhead Squat -20 Front Squat   * Comp= 85/55, Perf= 95/65

12.05.2012

12.05.12 Wednesday	12/5/2012 PA
Row Technique - 15 Minutes Aerobic Capacity / Running Technique - Descending Runs 1 x 800 (3 min active recovery), 1 x 400 (2 min active recovery), 4 x 200 (2 min active recovery)   Work at 75% on the 800, 85% on the 400, and 95% efforts on the 200's. Technique is the focus throughout. Stay within 5 seconds of the first  200 on the following three attempts.

12.04.2012

12.04.12 Tuesday	12/4/2012 PA
Strength - In 25 minutes - Front Squat - 4 x 3 (80%) 3 second pause on 1st rep - Push Press - 4 x 3 (78%) superset w/ Pendlay Row - 4 x 5 (same as PP) Conditioning -  10 Minute AMRAP -12 Toes to Bar (K2E) - 8 Front Squat - 4 Shoulder to Overhead   *Barbell Weight - Perf= 115 / 75, Comp= 155 / 95

12.01.12

12.01.12 2.6 Saturday	12/1/2012 PA
Angie - Benchmark (Chris Spealler - 10:11) 100 Pull-up 100 Push-up 100 Sit-up 100 Squats

11.30.2012

11.30.12 2.5 Friday	11/30/2012 PA
Strength        - HBBS- 4 x 5 (72%)       - Strict Press- 4 x 5 (74%) Conditioning G.H. 4 Rounds - 40 sec on / 20 sec off - Slamball, OHS (barbell), Box Jump (24/20) 2 min rest intervals

11.29.2012

11.29.12 2.4 Thursday

11/29/2012 PA

Olympic - Split Jerk Review - 4 x 2 , Gymnastic Skill - P= Ring Dip Progression,  C= Muscle-up Drill's (10 Ring Dips Required) 2011 Crossfit Open 11.3   - 5 minutes of Squat clean and Jerk (P= 135 / 85, C= 165/110) This is scored by 2 points per lift, i.e. 1 point for squat clean and 1 for lockout overhead, however a completed overhead lockout must be achieved before another clean can be attempted. Note: if a squat clean is complete but failure happens on jerk, the person can power clean the next rep to go into jerk but will not recieve credit for that power clean. You may thruster out of the squat clean to go overhead. Push, power, and split jerk as well as push press are all allowed.

11.28.2012

11/28/12 2.3 Wednesday	11/28/2012 PA
Running Improvement / Aerobic Capacity 10-15 minute warmup including running drills and row technique tt (time trial) - 4 x 400m Sprints (1st run @ 90% stay within 3-5 seconds) Tabata Conditioning - 6 intervals - Mountain Climber                                  - 6 intervals - Toes to Bar (K2E)                                  - 6 intervals - Slamball * 1 minute rest between exercises

11.27.2012

11.27.12 2.2 Tuesday

11/27/2012 PA

Strength (in groups of 3 with 25 minute time cap) - Clean Pulls - 4 x 5 (105% of 1RM Clean) group will go every minute   - Thruster - in 4 sets hit a 3RM on Thruster (from rack)   Open Prep Conditioning - Chipper WOD #1 -30 KB Swings (53/35) Scale up or down as needed -30 Burpee Bar over -30 Thruster (p=95/65, c=115/85) -60 Double Unders (180 singles) *singles won't cut it in "the open" -60 Wallball (20/14) -15 KB Swings -15 Burpee Bar over -15 Clean and Jerk (thruster weight)

11.20.2012

11.20.12 1.2 Tuesday	11/20/2012 PA
Strength / Open Prep Conditioning a. High Bar Back Squat (HBBS)- 4 x 3 (75%) b. Behind Neck Press (BNKP)- 4 x 3 (work to heavy triple)   Crossfit Open Prep   *the majority of these workouts will be ran as an AMRAP as in "the Open"   15 minute AMRAP - 8 Wallball (20/14) - 8 Toes to Bar (K2E) - 8 Box Jump (comp 30"/24") (perf 24"/20")

11.19.2012

11.19.2012 1.1 Open Prep Phase	11/19/2012 PA
Olympic / Gym    HSPU Practice      Performance - 5 x 2 wall kick up + 5 deficit push-up (rest exactly 30 sec)      Competition - 5 x 6 HSPU (one mat or less or use plates to create deficit) Conditioning - 12 min EMOM       - 3 squat clean (P:100/70, C:135/95)   - 6 Burpee

11.17.2012

11.17.2012 7.6 Saturday - Crossfit Total	11/17/2012
Crossfit Total -  Alright get after it!  Everyone record totals with trainer!!!!!!! Back Squat - 1RM Strict Press - 1 RM Deadlift - 1 RM   * Limit max attempts at 5 for each lift   Tabata This!      *8 intervals of each in succession   -Squats -Push-up -Sit-up -Pull-up

11.16.2012

11.16.2012 7.5 Friday	11/16/2012 PA
"Jackie on the Run" 800m Run 50 Thruster (45lbs bar) 30 Pull-ups

11.15.2012

11.15.2012 7.4 Thursday	11/15/2012 PA
Lactate Tolerance In groups of 3 (making sure all members are using same weight) continuously cycle for 5 rounds of the following:   Performance: 85/55 (53/35) Competition: 95/65 (use 2 barbells at each station with weight listed for farmer carry)   -150m Row Sprint - 5 burpee box jump - 5 thruster - 30m KB or Barbell Farmer's Carry

11.14.2012

11.14.2012 Wednesday - Max Effort	11/14/2012 PA
Max Effort In 15 minutes build to a 1RM in Push Press. Use this rep / set scheme to build to your max: x 5 @ 50% x 3 @ 75% x 1 @ 90%  - Begin m.e. attempts. No more than 5 attempts.   Max Effort Endurance   1K Row    rest 10 min   1k Row

11.13.2012

11.13.2012 7.2 Tuesday	11/13/2012
Annie on a Box 50-40-30-20-10 -Double Unders -Sit-up -Box Jump

11.12.2012

11.12.2012 7.1 Monday - Max Effort

11/12/2012 PA

Max Effort  In 20 minutes work toward 1 RM Front Squat. Use the following rep / set scheme to warmup and build to your max. Base this of previous 1RM: x5 @ 50% x3 @ 75% x1 @ 95% Begin attempts at 1RM. No more than 5 attempts   Three Part AMREP (as many reps as possible) Conditioning   a. 2 min AMREP - Power Snatch (C-115/85) (P-95/65) rest 1 min b. 3 min AMREP - Wallball (20/14) rest 1 min c. 4 min AMREP - Burpee

11.10.2012

11.10.12  Happy Veterans Day Tomorrow Saturday

11/10/2012 PA

Competitor - U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines. First posted August 12 2011 8 rounds 5 Front Squat (185/115) no racks 26 Ring push-ups ( we will do hand release if space is an issue) Performance - 4 rounds 100m Sprint 5 Front Squat (135/75) *scale as needed 26 Chest to Deck Push-up

11.09.2012

11.09.12 6.5 Friday

11/9/2012 PA

Olympic Competitor- 5 x 2 hang power clean ( work to heavy double)   Performance- 5 x 1 hang power clean ( work to max)   Conditioning   Partner Up! - Mirror Mirror WOD - One partner will perform the exercise associated with a letter while other rests and vice versa. Begin with 100 Double Unders (share workload) only one at a time   a. 15 x KB Snatch - Left (Comp - 53/26, Perf - 35/17) b. 15 x KB Snatch - Right c. 15 x Deck Squat to Burpee Combo d. 30 x Goblet Squat   100 Wallball (20/14) share workload   d. 30 x Goblet Squat c. 15 x Deck Squat to Burpee b. 15 x KB Snatch - R a. 15 x KB Snatch - L

11.08.2012

11.08.12 6.4 Thursday	11/8/2012 PA
Alternating Gymnastic EMOM 12 minutes alternating movements each minute on the minute (EMOM)   a. Competitor- Toes to Bar x 10    Performance- K2E or V-up x 8 b. Competitor- Strict Pull-up x 5    Performance- Pull-up Negatives x 5   Conditioning - Lactate   5 rounds (2 min rest)   -30m Suicide Sprint -6 Burpee -8 Thruster (Comp- 95/65, Perf- 85/55) -15m Sprint -10 slamball

11.03.2012

11/03/12 5.6 Saturday	11/3/2012 PA
10 minutes to find 1RM Power Clean. (Competition)                                 Conditioning - 21 minute alternating EMOM   -5 Burpees (AFAP) -5 G2O (comp-115/85) Power Clean (perf- 95/65 scale as needed) -5 HSPU (comp)  Pike Push-up (perf)

11.02.2012

11/02/12 5.5 Friday	11/2/2012 PA
Speed / Power / Endurance   4 attempts at max height box jump * (8 minute time cap!)   4 x 40m sprints (1 min rest intervals) *   2 x 400m sprints (2 min rest intervals)*   1 x 1600m sprint *   *record best sprints and best box jump

11.01.2012

Thursday

11/1/2012 PA

Olympic   Performance- 4 x 2 : 2 sn grip behind neck press + 1 overhead squat + 1 snatch balance   Competition- 4 x 2 : *2 three stop hi hang snatch + 2 overhead squat   * Three stops will be below knee, above knee, and power position (high pocket). We want to see an obvious pause at power position before hitting the snatch.   Conditioning   Performance - 15-12-9-6-3 KB Snatch (35/17) Pull-up (scale w bands) HR Push-up   Competition - Amanda 9-7-5 Muscle-up Squat Snatch (135/85)

10.30.12

10/30/12 5.2 Tuesday	10/30/2012 PA
Strength   10 min Alternating EMOM (work with partner if possible) - even - Supine Ring Row x 8 - odd - Push Press x 4 (74%)   G.H. - 4 rounds - 30 sec work / 30 rest   - Back Squat (Performance- 1/2 bwt {scale})  (Competition- 3/4 bwt) - KB Swing (Perf- 53/26) (Comp- Heavy) -Box Jump (24/20)   -rest 3 min between rounds

10.27.2012

10/27/2012 4.6 Saturday	10/27/2012 PA
Benchmark WOD's   [Competition] - Amanda    9-7-5   Squat Snatch (135/85) Muscle-up   [Perfromance] - Elizabeth   21-15-9 Power Clean (135/85) Ring Dips (scale with ring push up / hand release)

10.26.2012

10/26/12 4.5 Friday

10/26/2012 PA

Rowing Intervals      Classes will Row 500m at max effort. Rest 4 minutes. 16 minute clock will start as will the 1st heat with a -5 sec pacing based off max effort 500m from earlier.Every 4 minutes the heat will row while -5 sec from pace each row.    (e.g.) max effort 500m row was 1:30 rest 5 minutes. Clock begins. 1st 500m @ 1:35 pace rest til 4 min mark 2nd 500m @ 1:40 pace rest til 8 min mark .....

10.25.2012

10/25/12 4.4 Thursday	10/25/2012 PA
Strength *Performance - Overhead Barbell Box Step-up - 5 x 5 (per leg)    *Competition - Overhead Squat - 5 x 5 (72%)   WOD    4 minute AMRAP - 2 Power Clean (*Performance - 85/55, Competition 115/85) - 4 Push Press - 8 Front Squat   *Rest 90 Seconds   4 minute AMRAP - 6 KB Swings (*P= 53/35, C = 70/53) - 8 Burpee Pull-up (* Performance will only do burpee pull-up if they can complete 8 reps)

10.24.2012

10/24/12 4.3 Wednesday	10/24/2012 PA
Olympic Strength / Power   *Performance - 4 x 1 Snatch Grip Neck Press + 1 OHS + 1 Snatch Balance   *Competition - Snatch Grip Deadlift + Hang Snatch Pull 4 x 3 + 2 (85%) 1 RM    WOD - Steady State   * Buy in: 50 air squat   -400m Run -50 Double Under -25 Wallball (20/14) -800m Run -25 Wallball -50 Double Under -400m Run   *Cash out: 50 sit-up

10.23.2012

10/23/12 4.2 Tuesday

10/23/2012 PA

Strength  Front Squat - 5 x 3 (80%) *Performance and Competition Skill (gymnastics) Performance - 6 minute EMOM - 10 x Deficit Push-up 45# plates (challenge your skill level) Competition - 6 minute EMOM - 5 x HSPU (strict or kip) WOD - Lactate Tolerance 5 Rounds - (Starting on 4 minute intervals) - 4 Thruster (Performance 95/65, Competition 115/85) - 6 Box Jump (24'/20') - 8 Slamball -150 m Row Sprint

10.22.2012

10/22/12 4.1 Monday	10/22/2012
Strength   Strict Press - 5 x 3 (78%)   WOD   Level 1 [ Performance ]   12 min AMRAP    4 - Deck Squat to Burpee Combo (jump after deck squat and burpee = 1rep)  8 - KB Snatch (35/17) 4 per arm 12- Supine Ring Row (feet on 45 and 25 plate)   Level 2 [ Competition ]    4 - Deck Squat to Burpee Combo  8 - KB Snatch (53/35) 12 - Pull-up

10.18.2012

10/18/12 3.4 Thursday	10/18/2012 PA
Strength Front Squat - 5 x 4 (76%)   G.H. - 3 rounds (40 sec work / 20 sec rest)   - KB Swings (53/35) -Burpee Box Jump -SDHP (85/55)

10.17.2012

10/17/12 3.3 Wednesday

10/17/2012 PA

Oly Strength   4 x 3 + 2 - Clean Deadlift (3) Clean Pull (2)  (80% of 1RM Clean)   Extended Endurance (complete these in any order with a 35 minute time cap)   -1K Row -800m Run -45m Butcher Push (3 laps w/ Men weight -250lbs, women -150lbs) -45m Burpee Broad Jump (3 laps) -100 Double Unders   30 - TGU (35/17)      - G2O (85/55)      - HSPU (scale with Pikes)   40 - K2E      - Ring Push up (scale with HR)   50 - Wallball

10.16.2012

Strength

Kang Squat - 5 x 5 (begin light and increase weight in small increments through the sets)

2012 CrossFit Open Workout 12.5

Ascending Fran Ladder - Reps will begin at 3 and increase by 3 as many times in 7 minutes as possible. (i.e., 3,3 6,6 9,9, 12,12...)

7 min AMRAP

Thruster (95/65)

Pull-up (C2B Rx)

10.11.2012

10/11/12 Thursday	10/11/2012 PA
Strength Barbell Box Step Up - 5 x 5 per leg (move up in weight each set) Superset with Good Mornings - 5 x 5 (lightweight)  Lactate Tolerance 5 rounds / 3 minute intervals - 30m Suicide Sprint - 8 KB Swings (Heavy as Possible) - 7 Burpee - 6 KB Swings - 30 m Suicide Sprint

10.10.2012

10/10/12 - 2.3 Wednesday

10/10/2012 PA

Olympic 3 Stop Power Snatch + Squat Snatch - 5 x 1 + 1 (moderate) technique focus WOD - Fight Gone Bad In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The stations are: Wall-ball, 8 ft target (Reps) Deadlift high-pull (Reps) Box jump (Reps) Push-press (Reps) Row (Calories)

10.09.12

10/09/12 - 2.2 Tuesday	10/9/2012 PA
Squat Medley - Overhead Squat - 3 x 5 (moderate) - Front Squat - 5 x 5 (72%) WOD 5 rounds 5 Deadlift (275/155) 10 KB Swing (53/35) 15 Double Under 300 m Sprint

10.08.12

10/08/12 Monday	10/8/2012 PA
Olympic /Skill 10 minute alternating EMOM x 5 - HSPU x 4 - Power Clean (74%) WOD -   8 minute AMRAP 8 - Thruster (115/85) comp (95/65) Rx 8 -Bar Facing Burpee 8- CTB Pullup (scale w/ Pullup)

10.05.12

Rack split jerk - 4x2 heavy double
Hang power snatch- 4x4 (70%)

Nicole
20 min amrap
400m run
Max rep pullup

10.04.12

10/4/12 1.4 Thursday	10/4/2012 PA
Strength Barbell Single Rear Leg Elevated Split Squat -(SRLESS) - 5 x 5 per leg (lightweight)   Kang Squat- 5 x 5   Lactate Tolerance 5 Rounds - (rounds start every 4 minutes) 100m Shuttle Run 8 Thruster 6 KB Swing 4 Burpee 100m Shuttle Run

10.02.12

10/2/12 1.2 Tuesday	10/2/2012 PA
Speed 5 x 50m sprints (walk back is rest interval)   Strength Front Squat - 5 x 6 (68%) elbows stay high in rack position throughout movement Karen 150 Wallball's

10.01.12

10/1/12 1.1 Monday	10/1/2012 PA
Olympic Hang Power Clean - 4 x 5 @ 68% (vertical shins and load the hamstrings/glutes)   Strength   Push Press - 4 x 6 @ (70%)   15 minute EMOM 6 heavy KB Swings 6 burpees

09.26.12

9/26/12 6.3 Wednesday	9/26/2012 PA
G.H. 4 Rounds - 30 sec on / 30 sec off - (2 min rest between rd's) -Wallball -Row -Burpee

9.25.12

9/25/12 - 6.2

9/25/2012 pa

Strength - M.E. Back Squat - Find a 3RM in 20 Minutes   WOD - Bear Trap - 5 Rounds / 1 minute per round  (rest 3 min between rd's)   You choose the weight for your workout. Going through this series of movements once is 6 reps. Your score is the amount of rounds you complete in 1 minute x 6 reps. For example if I did 5 rounds in the 1st minute my score would be 30 for that round. At the end of the 5 rounds add your total score per round together then multiply that number by the weight on your bar to find a total weight you lifted. *You'll be surprised at the amount of weight you can lift in 17 minutes!   1 deadlift (bar must return to ground) 1 clean 1 front squat 1 push press/jerk/ thruster (out of back rack) 1 back squat 1 back rack press/jerk/ thruster

09.22.12

5.6 Saturday	9/22/2012 PA
Skill   15 minutes- Pistol Practice   WOD   15 Minute AMRAP   -5 Ground to Overhead (115/75) -300m Run (around our building) -20 Wallball

09.21.12

Murph

09.21.12

5.5 Friday	9/21/2012 PA
Murph - Benchmark WOD 1 mile run 100 pull up 200 push up 300 squats   1 mile run

09.20.12

5.4 Thursday	9/20/2012 PA
Strength   Back Squat - 5 x 2 (working toward a heavy double)   Overhead Barbell Box Step Up 4 x 4 per leg (light weight)   WOD   Diane - (benchmark)   21-15-9 Deadlift (225/135) HSPU (scale with ABMAT, band asst HSPU, or Pike Push Ups)

09.19.12

5.3 Wednesday	9/19/2012 PA
Skill 8 Minute EMOM - 20 Double Unders   G.H. - 4 Rounds - 35 sec work / 25 sec rest   - SDHP (95/55) - Burpee Box Jump (24/20) - Thruster (95/55)   *Rest 3 minutes between rounds

09.17.12

5.1 Monday	9/17/2012 PA
Strength Superset- perform one set of squat then one set of depth jump. Rest 2 minutes between sets.   Back Squat - 4 x 8 (72%) 1RM Depth Jump - 4 x 5   WOD - "Prestina" 21-15-9 - Power Snatch (95/65) *scale weight as needed - Toes to Bar (scale with knees to elbow)

09.15.12

Max Rounds 20 minutes

-6 Deadlift 225
-7 Burpee Pullup
-10 KB Swings (2 pood)
200m Run

09.13.12

4.4 Thursday	9/13/2012 PA
Back Squat- 6 x 1 (work to heavy single)   Snatch Related Review- 3 x 2 neck press / 2 sn press / 2 overhead squat                                                2 snatch balance / 2 power snatch from power position   20 minute AMRAP   7 C2B Pull up (scale with pullup / band pullup/ ring row) 7 Overhead Squat (75/55) *(use weight where full depth squat can be reached)

09.12.12

4.3 Wednesday	9/12/2012 PA
Press Technique / Clean Technique 3 x 5 Barbell Press / 3 x 5 Clean Deadlift (work to a heavy five) Lactate Tolerance 5 Rounds - rest 3 min btw rounds   -150m Row Sprint - 1 Power Clean - 5 Push Press - 5 Front Squat -100m Sprint (Shuttle)

09.08.12

3.6
9/8/2012

Hero WOD
"Abbate"
Run 1 mile
21 C&J (155/105)
Run 800m
21 C&J (155/105)

09.07.12

3.5
Friday
9/7/2012
PA

Endurance
Row 1k (@ 95% effort by looking at your 500m pacing)
- REST 3 MINUTES

5 min AMRAP

 

-3 Power Snatch (115/75)

-9 Wallball (20/14)

 

- REST 3 MINUTES

 

Row 1k (95% effort)

09.06.12

3.4
Thursday
9/6/2012
PA

Overhead Strength

Overhead Squat - 5 x 4 (65% 1RM) if no max is available use a weight that challenges but does not diminish form in this lift.

 

Skill

 

12 min alternating EMOM:  -max rep double unders

                                            -5- HSPU

Chipper WOD

 

-buy in- 400m odd object run (medball 20/14)

*on return place medballs in designated area to avoid clutter while wod is in progress

-20 Thruster (95/65)

-20 KB Swings (53/35) go up in weight to challenge

-40 Pull-up (bands ok)

-20 Goblet Squat

-20 Push Press (95/65)

-40 Sumo Deadlift (95/65 this is not high pull)

-cash out- 400m odd object run (medball 20/14)

09.05.12

3.3
Wednesday
9/5/2012
PA

Olympic
8 min EMOM

- 2 Clean Pulls (76% 1RM Clean)

- 2 Hang Power Cleans

Lactate Threshold
5 Rounds

- 200m sprint (cone to road and back)

- 5 Ground to Overhead (115 / 75)

- 5 Burpee

- 5 Box Jump

- 200m Sprint

09.04.12

3.2
Tuesday
9/4/2012
PA                            *Good luck to all the guys in law enforcement this week during the DNC!

Strength

Back Squat- 5 x 5 (72% 1RM)

WOD

8 min AMRAP

- 4 pull-up   (no bands only jump asst.)

- 8 wallball

- 12 hand release push-up

*Rest 3 minutes exactly

Interval Row (partner up)

3 Rounds: 90 sec all out row / 90 sec rest (keep partner transition efficient)

If anyone hits 500m in 90 sec on the last row, I, Preston will do 50 burpees in 2 minutes. Your welcome.

09.03.2012

Rest Day

08.30.12

2.4
Thursday
8/30/2012
PA

Strength / Overhead

HBBS (High Bar Back Squat) - 8 x 1 (finish with heavy single) * record

 

Overhead Work- 5 x 1 + 1 + 2  ---  1 Power Snatch +1 Snatch Balance + 2 OHS

 

WOD

20-15-10-5

 

-Bodyweight Deadlift

08.29.12

2.3
Wednesday
8/29/2012
PA

GH
4 Rounds - 35 sec on 25 sec off with 3:00 rest after each round

- Hang Power Clean (55% 1RM)

- Toes To Bar (scale with K2E or Knees past parallel with waist)

- Wallball (20/14)

08.28.12

2.2
Tuesday
8/28/2012
PA

Gymnastics
Alternating 10 Minute EMOM - *Work at the necessary skill level to progress

-Pull-up x 4 (use this progression light band, no band, chest to bar, muscle-up)

-HSPU x 4 (kick up's, wall walk, abmats, HSPU, Paralettes, Rings)

WOD - "Tailpipe" adopted from OPT  - This is a partner WOD!

Partner 1 will row all out while partner 2 maintains a solid rack position with 75/55 on the bar...as soon as row is over you will switch bar to partner and row all out. This is for time... no rest intervals.

4 Rounds

-350m Row Sprint (all out)

What's that you don't want to get strong?

-Barbell Rack position holds

08.27.12

2.1
Monday
8/27/2012

Get strong without a belt unlike this pussy! 

LOL

PA

Strength - Endurance 

Back Squat - 3 x 12 (64%) 1RM

EMOM - 6 Minutes

1 Power Snatch + 5 Overhead Squats (65% 1RM Snatch)

WOD: Mainsite from last Tuesday

*Strip your own weights during WOD after completed reps*
135/95 pound Thruster, 15 reps
Run 200 meters
95/65 pound Thruster, 20 reps
Run 400 meters
65/35 pound Thruster, 30 reps

08.25.12

Choice of: hahaha yeah get it!


Grace - 30 Clean & Jerk (135/95)

Fran - 21-15-9 Thruster (95/65)
                         Pullup

08.24.12

Extended Endurance In 30 minutes complete the following: In no particular order

-1200 m Run
-50 Wallball
-50 Double Under
-40 Box Step Up
-40 Lunge Steps
-30 Burpees
-30 Mountain Climbers (knee outside elbow)
-20 KB Swing (53/35)
-20 Goblet Squats w/ KB (same weight)
-10 Barbell Push Press
-10 HSPU
60 Calories on Rower

08.23.12

1.4
Thursday
8/23/2012
PA

Strength
Back Squat - 5 x 2 (heavy double) 90% 1RM on last set
Overhead Supplemental Training- 3 x 6 (3 per leg) Barbell Overhead Lockout Box Step up
* Bring yourself to full standing extension on one leg before touching other foot to box.

WOD * Be smart about the weight here... Rx weight from mainsite isn't as important as crushing this WOD with good form on these reps. That does not mean scale to 95m / 65f. These numbers are arbitrary. Think of 125 instead of 135 or 85 instead of 95.
Elizabeth
21-15-9
Clean (135/95)

08.22.12

1.3
Wednesday
8/22/2012
PA

Lactate Training

 

4 Rounds - max output per round

 

-200m Row (all out effort)

-5 Deadlift (60% 1RM) TNG (touch and go)

-10 Box Jump's (24/20)

-5 Deadlift TNG

 

3 min rest between rd's

* Work in 20 minute's of extra mobility... direct link's to mobility wod on blog

08.21.12

1.2
Tuesday
8/21/2012
PA

Olympic / Gym

6 min EMOM: three choices to work from according to your skill level

3 x Pull Up (jumping if necessary)

3 x Weighted Pull Up

3 x Muscle Up (advanced)

-rest 2 min to set up

6 min EMOM- 2 clean pulls + 2 hang squat cleans (72% 1RM Hang Clean)

WOD

20 min AMRAP

400m Run

15 KB Thruster (53/35)

30 Double Unders (90 Singles)

Here's some great knowledge to be had!

08.20.12

Upcoming 6 week programming:
    This week CFLKN classes showed awesome improvements while testing maxes in everything from deadlift and push press to handstand push ups and 1 mile run. As trainers we noticed marked improvements in all arena's that we focused on during that 6 week push / pull phase. I personally feel that some underlying strength from the ground has been gained and that everyone will notice power based movements, i.e. (cleans, snatches, thrusters) becoming easier to manage because of this.This new phase will center around back and overhead squat. The back squat will help us gain strength and functionality in the posterior chain and we will get everyone better in that notorious overhead squat that troubles many of us. Out of all the movements we will do here the overhead squat immediately shows us as trainers deficiencies that our members may have in strength, flexibility, or a combination of both. We will also work intensively on pull ups and try to get those of you on the bands, "off the bands" at the end of the cycle. Within olympic training we will focus more attention to power and squat clean and plyometric work. Our Friday endurance day will remain but will be drastically different and something I think many of you will enjoy.

1.1 Monday

8/20/2012 PA

Strength   Back Squat- 5 x 6 (70%)   Overhead Squat- 5 x 3 (work at 65% if you know max / for everyone else use light weight and work on form. We will use boxes, medball's etc... as target's to reach for in the depth of the OHS. In addition between each set we want everyone doing 5 on 5 off of the T-Spine flex drill on the foam roller.   WOD   7 rounds for time: 7 SDHP (95/65) * keep elbow driven up and back and don't pull bar past chin 7 Burpee Tuck Jumps *just what it sounds like... wrap arms around knees in peak of jump

08.17.12

1 mile max effort run

Post times under comments along with any maxes you did earlier in week

08.16.12

7.4
Thursday
8/16/2012

Warm-up:-SMR- 5 Minutes of Foam Rolling -don't forget T-Spine flex drill with partner asst.

-Row 250m

-Run 300m (around gym) 

- Spiderman Crawl, Hurdle Over(facing forward), Lateral Lunge Step, Walk Toe Touch

 

Rack Warm-up: (Barbell)

Push Press x 6, Front Squat x 6, Thruster x 6

Wrist and Forearm Stretch

 

Max Effort

     In 12 minutes find your new 1RM in Front Squat

 

WOD:  Tabata Mashup (16 alternating intervals)

     - Push up (hand release is Rx)

08.15.12

7.3
Wednesday
8/15/2012
PA

Athletic Warm-up:

     -Slow Lateral Shuffle, Carioca, Wide Lunge Steps (45 degree angle at femur)

     -Quick Lateral Shuffle, Broad Jumps, Inch Worms, High Leg Kick.

     -Burpee x 10, Shoulder Circle x 10 (forward and back) Scorpion Stretch- 1 minute

Max Rep Testing:

 -3 attempts at max rep Double Under (90 sec rest interval)

Benchmark WOD - Annie

50-40-30-20-10

- Double Under's (triple reps for single's)

                                                                         

NC State Trooper Derek Heinz's garage gym. Nice set up D.

08.14.12

7.2
Tuesday
8/14/2012
PA

Warm-up:

-Calisthenics: -Jumping Jacks x 15, -Air Squat x 15, -Up with high knees / Down with Mountain Climbers (trainer's cadence), Sit-up x 30, Push-up x 15

-Upper Body Mobility: -Lat Stretch - (band) -Neck Stretch (band)

Pec Stretch- use partner or post on pull-up rig. Tricep (arm pulls)

Max Rep Test: Use two attempts to hit max rep HSPU (rest 3 min between attempts) *Any type of HSPU is allowed (strict or kipping). Only count standard reps arms locked out and both feet in contact with the wall.

Benchmark WOD: Helen

-3 Rounds for time:

400 meter run
21 Kettlebell Swing (53/35)

08.13.12

7.1
Monday
8/13/2012
PA

Max Effort / Testing Week

Warm-up: "Hip Mobility Intensive"

- Hurdle Under / Hurdle Over (down and back)    - High Knees (down and back)

-Cossack Squat (light medball) x 16     -Spiderman Crawl (down)

-Sampson Stretch - Walking (back)      -PVC RDL x 10   -Barbell RDL x 10

M.E. - Test - (use 3-4 warmup sets of 2-3 reps while working up to max effort attempts... *when closing in on 80-90% begin 1 rep per attempt.)

Deadlift - 12 min to find 1RM

Push Press- 8 min to find 1RM

Benchmark WOD: we will stagger groups of 5 in heats every 5 minutes.

 “Jackie”
For time:
Row 1,000 meters
Thruster 45 pounds, 50 reps
30 Pull-up

08.09.12

Captain Mike Harris's garage gym. Take care of those fishing rods big Mike. We need to put in an uphill John Deere tractor push to finish a WOD soon.

*Today's WOD is a sprint with low reps and a hybrid of two very tough workouts: Isabell and Elizabeth. Considering we're in the unloading week today's reps are lower, however I want everyone's intensity to be maxed out. The rX'd weight may seem heavy today so prior to the WOD warmup and find a good weight in the Squat Snatch. If your overhead squat is bad due to inflexibility, injury, or strength I'd rather see Power Snatch at as close to rX as possible. In some instances I'd substitute this out with Overhead Squat but I want to see some power output in this workout. 

Olympic

Hang Snatch Pull - 3 x 2 (95, 105, 115% 1RM Snatch)

Push Press - 3 x 2- warmup well then hit heavy doubles...very heavy


Mini Isabeth
15 -12- 9
- Squat Snatch (95/ 65)
- Ring Dip (scale with bands)

08.08.12

6.3

Squat Maintenance

Front Squat - 3 x 3 (81, 83, 86%) at least 2 minutes rest between sets
     * During this last heavy front squat day stay focused on a great rack position with high elbows at the top and bottom of each squat. I see alot of dropping the ass straight through the legs instead of firing glutes and pushing back as you would in a back squat. Form stays the same and remember this cue: High elbows, vertical torso, and drive back on the heels.

Conditioning (Bodyweight)

4 Rounds

-3 Wall Walk Up
-12 Jumping Split Squat
- 36 Double Unders

 

08.07.12

Mark Curran and the beginning's of a pimped out little garage gym. I'm envious of the candy colored weights. Derek let's see yours next you were bragging about it this weekend. Everyone hopefully pulled a deadlift on your last 1 x 1 (100%) set that matched your max 6 weeks ago. Should've felt pretty easy. The lactate workouts should be fast unbroken reps and 100% of what you've got in the tank. These types of workouts will take your fitness to the next level.

Skill - Footwork

4 x Max Rep Attempts at Double Unders (60 sec rest interval)

Lactate Training (each round to be done as fast as humanly possible)

6 rounds (rest 2 min btw rounds)

- 45 m shuttle run (down and back)
- 6 burpee box jump
- 6 thruster (95/65 or push yourself with heavier weight)
- 45 m shuttle run

08.06.12

6.1
Unloading Week- Look for a decrease in sets and reps but a slight increase in intensity this week. I'm choosing to do the taper this way to keep you guys progressing and getting ready to increase maxes next week. Overall volume on strength and workouts will be less. (i.e. shortening duration of WOD's). Research has shown that this type of fast reduction in training load with heightened intensity will result in greater performance gains. The reduction in overall reps in strength and conditioning will most importantly help dissipate fatigue and get everyone prepared.


Deadlift- 1 x 3 @ 75%
                1 x 2 @ 80%
                1 x 1 @ 85% , 1 x 1 @ 90%, 1 x 1 @ 95%, 1 x 1 @ 100%

Conditioning - 12 Minute EMOM - Hit your %'s on the button

      -2 Hang Power Clean (70% 1RM)
      -2 Split or Push Jerk (same weight as above)
      -10 Chest 2 Bar Pullups

Thank you guys for the kind words about the blog. We'll keep on working to get you guys bigger, faster, and stronger. I want to see some pics of the garage gyms too so email them over to prestonaustin15@hotmail.com and I'll post them on the blog. Have a great week!

08.03.12

5.5

Testing a Benchmark WOD today. Check back over the last few weeks on our Friday endurance / overhead squat maintenance. Today we're gonna combine muscular endurance through a lot of overhead squatting at lower weight as well as 1.5 miles of running. Do your best to go unbroken on OHS. Control tour technique on running and focus on controlling your breathing.

Nancy

5 rounds

- 400m Run
- 15 OHS (95 / 65)

08.02.12

5.4

 

* I apologize for not being consistent this week on posting. 

 

Dynamic Pulling / Oly

 

3 x 3 - Clean Pull (95, 100, 105% 1RM Clean)

 

6 x 1 - Strict Press (looking for 1RM, let's see some PR's)

 

WOD - we will stagger groups of five beginning every three minutes in this chipper WOD. This is short for reps and movements for a chipper... try to go unbroken on your sets... who can put up fastest time???

 

-500m Row

-400m Run

-25 KB Swings (53/35)

-60m Overhead Walking Lunge (2x down / back on turf) 45/25

-25 Pullups

-25 Box Jumps (24/20)

07.30.12

Deadlift - 4 x 2 (81,84,88,91%)

Push Press - 5 x 3 (80-90%)

WOD
800m Run
10-1 - T2B
1-10 - Thruster (95 / 65)
300m Sprint

07.26.12

Olympic Overhead

Rack Jerk - 5 x 2 (use split or jerk and work to a heavy double)

Conditioning - 5 Rounds

100m Shuttle Sprint
-5 Deadlift @ 73% of 1RM
-10 KB Snatch (53/35) 5 per arm
- 25 Double Unders


* Nice coaching cues regarding width in your split position. Set a pr for 2RM tomorrow.

07.25.12

Squat Maintenance

Pause Front Squat- 4 x 3 (using 75% of heavy single from 07.18.12) use three second pause

Conditioning - Vitality WOD #2 and #3 walk through


3 rounds

- 5 C2B Pullup
- 10 Overhead Squat
- 15 Clapping or HR Pushup

2 min rest

EMOM 8 Minutes

   - 4 burpees
   - 2 Power Cleans @ 85% 1RM

07.24.12

Gymnastic
 4 x M.E. Reps (90 second RI)

This is a great video going through our progressions into the HSPU. Take a minute to see where you fall and if there's any tips here that help you out. If you have any questions bring it up next time your in. In the GH WOD today we're looking for max output on each 30 sec interval. Give all you got.

Conditioning

GH Workout
4 rounds - 30 seconds on / 30 sec off during intervals  with 3:00 rest after each full round
- Thruster (115 / 75)
- HR Pushup
- Ground to Overhead (115 / 75)

07.23.12

Dynamic pull Clean Pull - 4 x 4 (105% of 1RM clean) Overhead Strength Strict Press - 12 @ 65%, 8 @ 72%, 6 @ 77%, 4 @ 80%, 2 @ 86% Conditioning 4 rounds 300m run 12 burped box jump 10 Push press 8 toes to bar This week much of the conditioning will center around the vitality raid workouts. In todays WOD work to hit unbroken on each exercise.

07.20.12

Endurance

Core Complex- 4 tabata intervals
- plank holds
- abmats
- Russian twist
- supine plank hold

-2 mile run

Repeat above complex

07.19.12

Gymnastics

Ring Dips - 4 x m.e. reps (scale with band asst. or use dip bar)
- 2 min RI between sets

Olympic

4 x 3/2 - Snatch Grip Deadlift / Snatch Pull - (80-90% 1RM Snatch)

 Conditioning
5 Rounds
30 Double Unders
20 Overhead Lunge (45/25) stationery 
10 Pullups  

07.18.12

Squat Maintenance - Strength

Front Squat - 8 x 1 (heavy single) - When heavy single is listed your looking to hit the heaviest 1 rep possible without pushing to failure. This is not a max, however in order to get stronger you must lift heavy ass weights.

 Okay... so this fellow is a world champion at 69kg... he is squatting 440lbs here, nevermind the weight but keep an eye on three things here. 1. High elbows and relaxed grip while standing and at the bottom of the squat. 2. Hips unhinge and move back but torso stays vertical as he goes into squat. 3. His heels stay planted throughout the rep. Sit back and drive through the heels! 

Conditioning

EMOM- (every minute on the minute) 12 Minutes

3  Squat Cleans (60% of heaviest rep hit today)

07.17.12

Gymnastics

3 Rounds: rest 1-3 minutes

- HSPU or Wall Walks - M.E. in 30 sec
- 3 Rope Climbs (AFAP = as fast as possible) scale with prone to standing

Anaerobic Lactate Training

8 Rounds: These rounds should be all out as fast as you can go with a 100% all out row sprint. At home without a rower? Set up a shuttle (suicide run for 100 m). 2-4 min RI between rounds

5-Burpees
10- Wallball (20/14)
150- Row Sprint

07.16.12

Pulling Strength / Dynamic Press

5 x 2 Deadlift (80, 82, 84, 86, 88%)
2 min ri btw sets
5 x 1 / 1 - Push Jerk / Split Jerk
1 min ri btw sets

Conditioning- Chipper

• 400m Run
• 25 KB Swing
• 50 Abmats
• 25 Goblet Squats
• 50 Mountain Climbers
• 25 Jumping Split Squats
• 50 HR Pushup
• 400m Run

 * In training this week either in the gym or outside the gym, do something you have not tried or something that you suck at and get better at it. I was humbled during an open water swim yesterday. I didn't even finish half of what I set out to do. I'm setting up swim lessons this week...

07.14.12

AMRAP 5 Minutes of the following couplets: 90 sec rest btw rd's
     a. 10- Wall Ball (20/14)
          30m Bear Crawl

      b. 5- KB Manmakers (35/17) (per arm)
          5- KB Snatch (per arm)
    
      c. Ascending Reps per round ( add a rep to each exercise after each completed rd)
          5- Power Cleans (115/75)
          5- Burpees

07.13.12

Squat Maintenance


Overhead Squat -  (all % based off 3RM from 07.06.12)

- 1 x 5 (75%)
- 1 x 4 (78%)
- 1 x 3 (81%)
- 1 x 2 (84%)

Endurance


5 x 400m Sprints (2 min RI) record time for each sprint

Hoff's 400m World Record still stands today!

07.12.12

Warm-up:
Core Complex: 10 reps each
- Single leg V-up
- Partner Glute Ham Raise
- Medball Lunge Rotate
Speed Complex: 10 reps each
- Total Body Medball Throw
- Medball Slam
- Rotational Medball Throw
Miniband Complex:
- 1/4 squat shuffle
- squat walk

Gymnastic:
2 x m.e. (max effort reps) Chest to Bar Pullups (scale with pullups)

Oly / Speed:
4 x 3 Snatch Grip Hi Pull

4 x 1+1 (Power Snatch from ground + Hang Power Snatch (70% power snatch 1RM)

WOD
12-9-6-3
G2O- (95/65)
T2B- scale with K2E or V-ups

*Focus today on great technique and bar speed during the snatch component work. Also remember the high pocket is where the last pull will begin and where this speed should take place.
The WOD is short and your welcome to use Clean & Jerk or Snatch to do the ground to overhead... just remember to use your technique consistently with each pull to stay safe. Good technique will also tax you less and make each rep more efficient. Try to hit unbroken reps on T2B to speed up your WOD and in turn give you a better workout.

07.11.12

Squat Maintenance - The 1 1/4 front squat is a great lift to improve your squat clean and to get stronger out of the deep clean receiving position. This along with pause front squats will be our focus on Wednesdays squat maintenance for the next 5 weeks.


1 1/4 Front Squat- 4 x 3 @ 60, 62, 64, 64% of 1RM

Bodyweight Conditioning 


EMOM (Every Minute on the Minute) for 20 minutes


-5 Burpees
-15 Double Unders / 30 singles (if your looking to improve your double unders as everyone should you must practice them in the workout as well. If you struggle at DU, hit as many unbroken reps in two attempts and finish out with singles for thirty reps)

07.10.12

Gymnastic:
3 Rounds: Rest 90 sec between rounds

• 2 HSPU
• 4 Wall Walk Up
• 8 Paralette Shoot Through

GH WOD: Growth Hormone (see why below)

4 Rounds: 30 sec work / 30 sec rest

• Box Jumps (24/20)
• Thruster (95/65)
• Wall Ball (20/14)

The exercise-induced growth hormone response in athletes.
Godfrey RJ, Madgwick Z, Whyte GP.
Source
Brunel University, Uxbridge, Middlesex, UK.
Abstract
Human growth hormone (hGH) is secreted in a pulsatile fashion, generally following a circadian rhythm. A number of physiological stimuli can initiate hGH secretion, the most powerful, non-pharmacological of which are sleep and exercise. hGH has many varied roles throughout life, from growth itself, including the turnover of muscle, bone and collagen, to the regulation of selective aspects of metabolic function including increased fat metabolism and the maintenance of a healthier body composition in later life. The exercise-induced growth hormone response (EIGR) is well recognised and although the exact mechanisms remain elusive, a number of candidates have been implicated. These include neural input, direct stimulation by catecholamines, lactate and or nitric oxide, and changes in acid-base balance. Of these, the best candidates appear to be afferent stimulation, nitric oxide and lactate. Resistance training results in a significant EIGR. Evidence suggests that load and frequency are determining factors in the regulation of hGH secretion. Despite the significant EIGR induced by resistance training, much of the stimulus for protein synthesis has been attributed to insulin-like growth factor-1 with modest contributions from the hGH-GH receptor interaction on the cell membrane. The EIGR to endurance exercise is associated with the intensity, duration, frequency and mode of endurance exercise. A number of studies have suggested an intensity 'threshold' exists for EIGR. An exercise intensity above lactate threshold and for a minimum of 10 minutes appears to elicit the greatest stimulus to the secretion of hGH. Exercise training above the lactate threshold may amplify the pulsatile release of hGH at rest, increasing 24-hour hGH secretion. The impact of chronic exercise training on the EIGR remains equivocal. Recent evidence suggests that endurance training results in decreased resting hGH and a blunted EIGR, which may be linked to an increased tissue sensitivity to hGH. While the potential ergogenic effects of exogenous GH administration are attractive to some athletes, the abuse of GH has been associated with a number of pathologies. Identification of a training programme that will optimise the EIGR may present a viable alternative. Ageing is often associated with a progressive decrease in the volume and, especially, the intensity of exercise. A growing body of evidence suggests that higher intensity exercise is effective in eliciting beneficial health, well-being and training outcomes. In a great many cases, the impact of some of the deleterious effects of ageing could be reduced if exercise focused on promoting the EIGR. This review examines the current knowledge and proposed mechanisms for the EIGR, the physiological consequences of endurance, strength and power training on the EIGR and its potential effects in elderly populations, including the aged athlete.

07.09.12

Strength Deadlift 5 x 6 (60-68%) (2 min RI) Strict Press 4 x 5 (70-76%) (2 min RI) Tabata Mashup -KB Swing -Pull Up In deadlift today focus on your set up and pulling position with each rep. Return the bar controlled to the ground each rep. Cues: set up 1. Bar crossing mid-arch of the foot. 2. Back locked in kyphotic (squeeze together shoulder blades) and lordotic (lumbar curve) extension. 3. Scapula positioned over the bar with arms locked straight. 4. Raise butt slightly, pull back, drive thru heels, shoulders to the sky! A Tabata Mashup is typically two exercises (couplet) that alternates for 16 total intervals. This WOD is very demanding on the grip so all you chalk monsters take it easy out there:)

07.07.12

As your completing the chipper WOD today remember this is only one round all the way through. Get comfortable training in discomfort. Try holding off on taking a water break mid WOD, you'll make it, I promise.

07.06.12

Warmup: Row 500m
Foam roller t-spine drill- 3 x 1 min
 T-spine shooter x 12
Pillars- v-ups, superman, side plank leg raise, prone reverse leg raise
PVC shoulder pass through x 15 / overhead squat x 10
Ankle taps, Carioca, High knees

 Strength:
     In 15 min find your 3RM Overhead Squat (stack shoulders, tight core, elbows locked)

Endurance WOD:
      3 x 800m sprints (3 min rest intervals) Record your best time and work on the efficiency of each sprint especially at the 400 m mark halfway through.

07.05.12

-In 20 minutes work on the following: As we work on the gym movements challenge yourself. If you have progressed beyond basic HSPU, move on to practicing on Paralette's or Ring's. During Oly work keep the bar speed fast and technique sound. This is our speed day. Gymnastics - (60 sec RI) a. 3x max rep HSPU (move up to paralettes or rings as needed) b. 3 x 12 Ring Dips (scale with bands or add weight as needed)   Oly / Speed - (60 sec RI) a. 4x2 Clean Pull (95% 1RM Clean) b. 4x2 Split Jerk (75% 1RM) (* Find 1RM if you haven't recorded )   WOD 27-21-15 Burpee Box Jump (24/20) Ring Pushup

07.04.12

Rest Day

07.03.12

Today's focus is body control in two separate gymnastics movements. The first movement is MU (muscle up's). Anyone that can't perform 15-20 unbroken pull ups as well as show good control in a ring dip should focus on the progression we have set. It will be 3x3 band asst MU transitions (as seen in video below) on the rings and 3x3 chest to bar pull up. The partner handstand hold will be done free standing while maintaining a hollow position, tight core, and good neck position. Don't feel like you need to look at the ground... stare at an object behind you. The spotter should only assist as needed.


~Warm-up: 400m Jog, Miniband Shoulders:  Truck Drivers, In n Outs, Slaloms, Plank Shoulder Shuffle. Miniband Legs: Lateral Shuffle, Soldier March, Duck Walk
Dynamic: High Leg Kicks, Hurdle over / under, Carioca, Lunge Walk

Gymnastic:
       a. 5x3 MU's (90 sec RI)
       b. 3 x 30 sec Handstand Holds (free standing and partner assisted) (90 sec RI)

During the A.L. Training keep the barbell movements efficient and always hit unbroken reps... follow it up with the fastest shuttle you've got! Rest intervals will be short today.  

Anaerobic Lactate Training:
       5 Rounds
1 Squat Clean and 9 Front Squat (115/75)
250m Shuttle Sprint

07.02.12

The month of July we will begin a pulling and pressing phase in strength. These will be done on Monday and Thursday each week. You will also see our gymnastics practice on Tues/Thr of each week. Here we'll improve primarily on body control on the bar, rings, and in HSPU. Tuesdays will also hold our growth hormone or lactate threshold training. Wednesdays will be squat maintenance and bodyweight workouts. Friday will primarily be used as an endurance intensive day. Saturdays continue to have an Olympic focus with tougher WOD's. The first week requires us finding maxes in three different lifts so be prepared and continue to rise above the rest in your fitness.

Warm up: Pillars will emphasize a dynamic core recruitment routine and will help with stabilization and overall bullet proofing the core for aiding in the reduction of injury.
Pillars- V-Up, Arch up to V-UP, Superman, Prone Plank Leg Raises, Side Plank Leg Raises
Barbell- PVC Pass through, PVC Hang High Pull
Dynamic- Carioca, High Knees, Walking Toe Touch, Hurdle Over/Under

Strength: a. In 10 minutes find a 1RM in Deadlift
                 b. In 5 minutes find a 1RM in Push Press
WOD: Angie (benchmark) You can not break this WOD up... All 100 Pullups must be complete before moving on to Pushup...etc

100 Pullup
100 Pushup
100 Situp
100 Squat