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