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 

Group run

4.5 mile trail run @ 8 min pace