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)