Sunday, May 25, 2014
Sunday, June 1, 2014
A. Every 6 minutes x 7 sets
turf shuttle sprint x there and back 4 times
Sandbag Thrusters x 12 35/60 lbs
KB Swings x 20 35/55 lbs
Burpees x 10
Your goal is consistency across all 6 sets.
Saturday, May 31, 2014
A1. Back Squat
Advanced: Find a 3 RM in 15 minutes. Base it off your Poliquin numbers but remember that there is no tempo so weight should be a bit higher than what you did for 4 reps.
Beginners: Continue with Poliquin.
Rest 1 minute.
A2. Ring Dips
Advanced: AMRAP in 45 sec. x 4 sets
Intermediate: AMRAP in 120 sec. x 4 sets
Beginner 1: AMRAP Bar Dips (no more than an orange band) in 120 sec x 4 sets
Beginner 2: AMRAP push ups in 120 sec x 4 sets
Rest 1 minute.
B. 3 Rounds for Time:
OHS x 15 65/95 lbs
Sprint 400 meters
Advanced: Find a 3 RM in 15 minutes. Base it off your Poliquin numbers but remember that there is no tempo so weight should be a bit higher than what you did for 4 reps.
Beginners: Continue with Poliquin.
Rest 1 minute.
A2. Ring Dips
Advanced: AMRAP in 45 sec. x 4 sets
Intermediate: AMRAP in 120 sec. x 4 sets
Beginner 1: AMRAP Bar Dips (no more than an orange band) in 120 sec x 4 sets
Beginner 2: AMRAP push ups in 120 sec x 4 sets
Rest 1 minute.
B. 3 Rounds for Time:
OHS x 15 65/95 lbs
Sprint 400 meters
Friday, May 30, 2014
A. Daily Max Clean and Jerk in 20 minutes. No doubles.
Intermediate: 3, 3, 3, 3
Beginners: 5, 5, 5, 5
B. AMRAP Kipping HSPU in 45 sec
AMRAP KB Swings in 45 sec.
AMRAP Double Unders in 45 sec.
AMRAP alternating Pistols in 45 sec
Rest 90 sec.
4 sets
Max height for kipping hspu back to wall is 2x 15 lb plates.
Intermediate: 3, 3, 3, 3
Beginners: 5, 5, 5, 5
B. AMRAP Kipping HSPU in 45 sec
AMRAP KB Swings in 45 sec.
AMRAP Double Unders in 45 sec.
AMRAP alternating Pistols in 45 sec
Rest 90 sec.
4 sets
Max height for kipping hspu back to wall is 2x 15 lb plates.
Thursday, May 29, 2014
A1. Strict Pulling
Advanced: AMRAP unbroken strict pull ups (body must make contact with bar). x 5 sets
Intermediate 1: AMRAP chin ups in 60 sec. x 5 sets
Intermediate 2: Elevated heels ring rows @ 31x1 x 5 sets (this is you if you would typically use a smaller band for your strict chin ups).
Beginner 1: regular ring rows (sit in chair)! @ 31x1 x 5 sets
A2. Front Squats
Advanced - Daily max plus 1 set of doubles.
Beginner: Continue with Poliquin prescription
NOTE: If you did strict pulling yesterday, skip part A1 and JUST do the Front Squats.
B. 5 Rounds (No Clock).
Toes to Bar x 9 (strict for advanced).
Barbell Jumping squats x 6 85/135 lbs (This is for advanced only)! Everyone else, please do either jumping squats without weight or regular air squats. If you are doing Jumping Squats or air squats please do 12-20 reps. If you are doing air squats your tempo is 32x2.
Advanced: AMRAP unbroken strict pull ups (body must make contact with bar). x 5 sets
Intermediate 1: AMRAP chin ups in 60 sec. x 5 sets
Intermediate 2: Elevated heels ring rows @ 31x1 x 5 sets (this is you if you would typically use a smaller band for your strict chin ups).
Beginner 1: regular ring rows (sit in chair)! @ 31x1 x 5 sets
A2. Front Squats
Advanced - Daily max plus 1 set of doubles.
Beginner: Continue with Poliquin prescription
NOTE: If you did strict pulling yesterday, skip part A1 and JUST do the Front Squats.
B. 5 Rounds (No Clock).
Toes to Bar x 9 (strict for advanced).
Barbell Jumping squats x 6 85/135 lbs (This is for advanced only)! Everyone else, please do either jumping squats without weight or regular air squats. If you are doing Jumping Squats or air squats please do 12-20 reps. If you are doing air squats your tempo is 32x2.
Wednesday, May 28, 2014
A. In 15 minutes, find your daily max hang power clean.
B. Every 90 sec, please do:
5 hang power cleans @ 80% of your max x 7 sets
Coaches, make sure you help everyone figure out an appropriate weight.
C. AMRAP Box Jumps x 30 sec. 20/24"
AMRAP Push Press x 30 sec 65/95 lbs
AMRAP OHS x 30 sec 65/95 lbs
Rest 1 minute
5 sets
B. Every 90 sec, please do:
5 hang power cleans @ 80% of your max x 7 sets
Coaches, make sure you help everyone figure out an appropriate weight.
C. AMRAP Box Jumps x 30 sec. 20/24"
AMRAP Push Press x 30 sec 65/95 lbs
AMRAP OHS x 30 sec 65/95 lbs
Rest 1 minute
5 sets
Tuesday, May 27, 2014
A1. Back Squats
Advanced: go to a max and do 1 set of doubles
Beginner: Continue with Poliquin 4 % Solution
A2. Kipping Muscle Ups
AMRAP in 60 sec.
If you cannot do a kipping muscle up, but you are getting very close, please do 2 minutes of practice x 4 sets
Strict banded muscle ups x 3 reps x 4 sets
OR:
A1. strict false grip pull ups @ 31x1 x 2-5 reps x 4 sets
Rest 60 sec.
A2. ring dips or bar dips @ 31x1 x 2-5 reps x 4 sets
Rest 60 sec.
Or: ring rows @ 31x1 (feet elevated if possible). x 5 reps x 4 sets
Push Ups x 5 reps x 4 sets
B. On the minute, do 10 kipping pull ups until you hit 75 burpees.
Time cap is 8 minutes. SEE APRIL 14, 2014
Advanced: go to a max and do 1 set of doubles
Beginner: Continue with Poliquin 4 % Solution
A2. Kipping Muscle Ups
AMRAP in 60 sec.
If you cannot do a kipping muscle up, but you are getting very close, please do 2 minutes of practice x 4 sets
Strict banded muscle ups x 3 reps x 4 sets
OR:
A1. strict false grip pull ups @ 31x1 x 2-5 reps x 4 sets
Rest 60 sec.
A2. ring dips or bar dips @ 31x1 x 2-5 reps x 4 sets
Rest 60 sec.
Or: ring rows @ 31x1 (feet elevated if possible). x 5 reps x 4 sets
Push Ups x 5 reps x 4 sets
B. On the minute, do 10 kipping pull ups until you hit 75 burpees.
Time cap is 8 minutes. SEE APRIL 14, 2014
Monday, May 26, 2014
Coaches: I want 2 sets of 2 weighted cossacks please.
A1. Strict Back to Wall HSPU x 2-3 reps x 5 sets (No Tempo). (add height if possible) Max of 3 x 15 lb plates for elevated head.
Or, downward dog hspu x 5 reps @ 31x1 x 5 sets
Rest exactly 30 sec.
A2. Power Snatch x 5 reps 95/135 lbs x 5 sets
Rest exactly 45 sec.
In order to perform the kipping back to wall hspu efficiently, we must work to open our shoulders and NOT the CHEST. When people's feet leave the wall before the lock out, it is because of closed shoulders.
Coaches, please do 2 sets of two different shoulder opening exercises.
B. AMRAP in 7 minutes:
Kipping HSPU x 7 Max of 2 x 15 lbs plates
Double Unders x 30
A1. Strict Back to Wall HSPU x 2-3 reps x 5 sets (No Tempo). (add height if possible) Max of 3 x 15 lb plates for elevated head.
Or, downward dog hspu x 5 reps @ 31x1 x 5 sets
Rest exactly 30 sec.
A2. Power Snatch x 5 reps 95/135 lbs x 5 sets
Rest exactly 45 sec.
In order to perform the kipping back to wall hspu efficiently, we must work to open our shoulders and NOT the CHEST. When people's feet leave the wall before the lock out, it is because of closed shoulders.
Coaches, please do 2 sets of two different shoulder opening exercises.
B. AMRAP in 7 minutes:
Kipping HSPU x 7 Max of 2 x 15 lbs plates
Double Unders x 30
Saturday, May 24, 2014
Sunday, May 25, 2014
A. Front Squats
Inter/advanced: (Take 15 min to find your 1RM). Then do 1 set of doubles at 15-20 lbs less.
NOTE: You must present solid bio-mechanics on the front squats (no major upper back collapse, elbows must be high) to go for a max. Otherwise, continue with the Poliquin prescription @ 32x2.
B. AMRAP in 90 sec:
Push Press x 5 85/145 lbs
KB Swings x 7
box jumps x 5 20/24"
Rest 90 sec:
4 sets
Inter/advanced: (Take 15 min to find your 1RM). Then do 1 set of doubles at 15-20 lbs less.
NOTE: You must present solid bio-mechanics on the front squats (no major upper back collapse, elbows must be high) to go for a max. Otherwise, continue with the Poliquin prescription @ 32x2.
B. AMRAP in 90 sec:
Push Press x 5 85/145 lbs
KB Swings x 7
box jumps x 5 20/24"
Rest 90 sec:
4 sets
Friday, May 23, 2014
Saturday, May 24, 2014
A. 3 Clean grip deadlift plus 3 hang power cleans plus 3 cleans @ 70-85% of your 1 or 3 RM.
4 sets
B. For Time:
sled pull with rope x 15 meters 105/145 lbs
2 Rounds
DB Power Snatch x 20 reps 35/55 lbs
40 jumping squats
sled pull with rope x 15 meters
4 sets
B. For Time:
sled pull with rope x 15 meters 105/145 lbs
2 Rounds
DB Power Snatch x 20 reps 35/55 lbs
40 jumping squats
sled pull with rope x 15 meters
Tuesday, May 20, 2014
Friday, May 27, 2014
A. Snatch
Every 60 sec x 7 sets, do 2 Hang power snatches and 2 Overhead Squats @ 75-80@ of your max snatch.
On second snatch you may go right into the OHS.
B1. AMRAP Strict pull ups into AMRAP kipping pull ups x 5 sets; rest 90 sec.
B2. AMRAP strict hspu into AMRAP kipping hspu x 5 sets; rest 90 sec.
C. AMRAP in 5 minutes:
burpees x 7
thrusters x 7 85/135 lbs
Every 60 sec x 7 sets, do 2 Hang power snatches and 2 Overhead Squats @ 75-80@ of your max snatch.
On second snatch you may go right into the OHS.
B1. AMRAP Strict pull ups into AMRAP kipping pull ups x 5 sets; rest 90 sec.
B2. AMRAP strict hspu into AMRAP kipping hspu x 5 sets; rest 90 sec.
C. AMRAP in 5 minutes:
burpees x 7
thrusters x 7 85/135 lbs
Thursday, May 26, 2014
A. Every 90 sec x 7 sets, do 3 Hang Power Clean and Jerks @ 75-80% of your max.
We did max clean and jerk on the following days: April 24, 26, 28, May 6 and May 17, 2014
Intermediate and Beginners do not have a 1RM so please do 6 reps @ 80% of your 3 or 5 rep max.
B. AMRAP in 8 minutes:
Box Jumps x 10
DB Snatch x 16 35/55 lbs
Sprint 200 meters
We did max clean and jerk on the following days: April 24, 26, 28, May 6 and May 17, 2014
Intermediate and Beginners do not have a 1RM so please do 6 reps @ 80% of your 3 or 5 rep max.
B. AMRAP in 8 minutes:
Box Jumps x 10
DB Snatch x 16 35/55 lbs
Sprint 200 meters
Wednesday, May 21, 2014
Coaches: I want a solid 15 minutes of warm up specific to the snatch balance. Open the shoulders and hips. Try and use some of the new material we have learned from Odelia.
A. Snatch Balance- See April 1 and April 25, 2014
A note on the snatch balance. The Snatch Balance is a tricky but critical movement. IF you can't do it, good luck getting into a full snatch. Don't be scared to fail on the snatch balance.Your coaches will demonstrate how to fail safely.
Beginners: If you can't do the third position, focus on first and second. 3, 3, 3, 3
Intermediate/Advanced: work up to 50-60% of your max snatch x 5 reps x 3 sets.
B. AMRAP in 3 minutes:
Front Squat x 7 95/135 lbs
Toes to Bar x 9
Rest 3 minutes.
Repeat
NOTE: you must clean the bar from the floor.
A. Snatch Balance- See April 1 and April 25, 2014
A note on the snatch balance. The Snatch Balance is a tricky but critical movement. IF you can't do it, good luck getting into a full snatch. Don't be scared to fail on the snatch balance.Your coaches will demonstrate how to fail safely.
Beginners: If you can't do the third position, focus on first and second. 3, 3, 3, 3
Intermediate/Advanced: work up to 50-60% of your max snatch x 5 reps x 3 sets.
B. AMRAP in 3 minutes:
Front Squat x 7 95/135 lbs
Toes to Bar x 9
Rest 3 minutes.
Repeat
NOTE: you must clean the bar from the floor.
Monday, May 19, 2014
Tuesday, May 20, 2014
A1. Hang Power Clean
Advanced: Daily Max in 15 minutes.
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5
A2. Strict back to wall HSPU
So you have spent several weeks getting some serious volume in on your hspu. Today, we are going to increase the intensity and decrease the volume. If you are working on 5 x 5 downward dog hspu, please continue to do so with a 31x1 tempo.
Advanced: add height to hands x 2-4 reps x 5 sets
Intermediate: Lower plates x 2-4 reps x 5 sets
Keep plates at same height for all 5 sets. IF you hit 4 reps x 5 sets, then you will increase intensity again in next session.
Rest 60 sec between movements
Take 5 minutes to work on kipping hspu. Skip this practice if you are doing downward dogs.
B. On the minute, do 2-5 kipping hspu until you reach 125 KB Swings 35/55 lbs or 8 minutes.
You may go to a height of 2 x 15 lbs but no more.
Not ready for kipping hspu? Please do push ups x 2-5.
Advanced: Daily Max in 15 minutes.
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5
A2. Strict back to wall HSPU
So you have spent several weeks getting some serious volume in on your hspu. Today, we are going to increase the intensity and decrease the volume. If you are working on 5 x 5 downward dog hspu, please continue to do so with a 31x1 tempo.
Advanced: add height to hands x 2-4 reps x 5 sets
Intermediate: Lower plates x 2-4 reps x 5 sets
Keep plates at same height for all 5 sets. IF you hit 4 reps x 5 sets, then you will increase intensity again in next session.
Rest 60 sec between movements
Take 5 minutes to work on kipping hspu. Skip this practice if you are doing downward dogs.
B. On the minute, do 2-5 kipping hspu until you reach 125 KB Swings 35/55 lbs or 8 minutes.
You may go to a height of 2 x 15 lbs but no more.
Not ready for kipping hspu? Please do push ups x 2-5.
Sunday, May 18, 2014
Monday, May 19, 2014
A. TGU FUN!
Advanced will go for a max with the barbell.
Intermediate: 3, 3, 3, 3 KB
Beginner: 5, 5, 5, 5 KB
B. Every 5 minutes do:
Back Squat x 7 115/155 lbs
Burpees x 20
Kipping Chest to Bar Pull Ups x 15
5 set
Advanced will go for a max with the barbell.
Intermediate: 3, 3, 3, 3 KB
Beginner: 5, 5, 5, 5 KB
B. Every 5 minutes do:
Back Squat x 7 115/155 lbs
Burpees x 20
Kipping Chest to Bar Pull Ups x 15
5 set
Monday, May 12, 2014
Sunday, May 18, 2014
A. snatch grip deadlift plus hang power snatch plus hang snatch x 2. 2. 2 x 4 sets
Go up in weight with each set.
B. Sprint 200 meters
3 Rounds of:
push ups x 20
Deadlifts x 9 185/
toes to bar x 15
sprint 200 meters
Go up in weight with each set.
B. Sprint 200 meters
3 Rounds of:
push ups x 20
Deadlifts x 9 185/
toes to bar x 15
sprint 200 meters
Saturday, May 17, 2014
A1. Clean - in 15 min, go to a daily max and then 1 set of doubles.
Beginner; 5, 5, 5, 5
A2.
Strict back to wall hspu
See April 7, 12, 22, May 3 and May 5, May 9, May 14, May 15 2014
Advanced: add height to hands x 4-5 reps @ 31x1
Intermediate 1: to floor 4-5 reps @ 31x1
Intermediate 2: add height, but no more than 2 x 15 lb plates.
Beginner: downward dog hspu (more advanced should pull feet off the floor) x 5 reps@51x1
NOTE: Don't get ahead of yourself and try and increase the intensity. Follow the TEMPO and the rep scheme. If you do this now, the intensity that will follow in a few weeks will pay off.
B.
sled pull with rope x 15 meters 90/135 lbs
rest 30 sec
push jerk x 7 105/155 lbs
run 400 meters
Rest 2 minutes
4 sets
Beginner; 5, 5, 5, 5
A2.
Strict back to wall hspu
See April 7, 12, 22, May 3 and May 5, May 9, May 14, May 15 2014
Advanced: add height to hands x 4-5 reps @ 31x1
Intermediate 1: to floor 4-5 reps @ 31x1
Intermediate 2: add height, but no more than 2 x 15 lb plates.
Beginner: downward dog hspu (more advanced should pull feet off the floor) x 5 reps@51x1
NOTE: Don't get ahead of yourself and try and increase the intensity. Follow the TEMPO and the rep scheme. If you do this now, the intensity that will follow in a few weeks will pay off.
B.
sled pull with rope x 15 meters 90/135 lbs
rest 30 sec
push jerk x 7 105/155 lbs
run 400 meters
Rest 2 minutes
4 sets
Friday, May 16, 2014
A. Back Squats @ 32x2 x 4 sets Session 1-6
B. 3 Rounds for Time:
200 meter run
pistols x 20
toes to bar x 20
bench press x 7 (yep, that's right, you get to bench press today)!
B. 3 Rounds for Time:
200 meter run
pistols x 20
toes to bar x 20
bench press x 7 (yep, that's right, you get to bench press today)!
Thursday, May 15, 2014
A1. Clean Grip Deadlift plus hang power clean plus clean x 1.1.1 x 4 sets - See April 23, 2014
Advanced: Warm up to approximately 80-85% of your max clean and do all reps of the cluster set at that weight. Remember that the more advanced you are with the clean, the more neuromuscular efficiency you display, which means doing your sets at a slightly lower percentage.
Rest 2 minutes between sets.
Intermediate: same complex but at 85-90% of your 3 RM x 4 sets
Beginner: 2. 2. 2 (This means, 2 clean grip deadlifts, then 2 hang power cleans then 2 cleans) x 4 sets
A2. If you missed the Strict HSPU from Wednesday, do them. If you did HSPU yesterday, skip it.
Strict back to wall hspu
See April 7, 12, 22, May 3 and May 5, May 9 2014
Advanced: add height to hands x 4-5 reps @ 31x1 x 5 sets
Intermediate 1: to floor 4-5 reps x 5 sets
Intermediate 2: add height, but no more than 2 x 15 lb plates.
Beginner: downward dog hspu (more advanced should pull feet off the floor) x 5 reps@ 51x1
NOTE: Don't get ahead of yourself and try and increase the intensity. Follow the TEMPO and the rep scheme. If you do this now, the intensity that will follow in a few weeks will pay off.
Rest 60 sec.
B. For Time:
Sled push AFAP x 45 meters 90/135 lbs
Rest 30 sec.
Double Unders x 30
burpees x 15
rest 60 sec.
4 sets
Advanced: Warm up to approximately 80-85% of your max clean and do all reps of the cluster set at that weight. Remember that the more advanced you are with the clean, the more neuromuscular efficiency you display, which means doing your sets at a slightly lower percentage.
Rest 2 minutes between sets.
Intermediate: same complex but at 85-90% of your 3 RM x 4 sets
Beginner: 2. 2. 2 (This means, 2 clean grip deadlifts, then 2 hang power cleans then 2 cleans) x 4 sets
A2. If you missed the Strict HSPU from Wednesday, do them. If you did HSPU yesterday, skip it.
Strict back to wall hspu
See April 7, 12, 22, May 3 and May 5, May 9 2014
Advanced: add height to hands x 4-5 reps @ 31x1 x 5 sets
Intermediate 1: to floor 4-5 reps x 5 sets
Intermediate 2: add height, but no more than 2 x 15 lb plates.
Beginner: downward dog hspu (more advanced should pull feet off the floor) x 5 reps@ 51x1
NOTE: Don't get ahead of yourself and try and increase the intensity. Follow the TEMPO and the rep scheme. If you do this now, the intensity that will follow in a few weeks will pay off.
Rest 60 sec.
B. For Time:
Sled push AFAP x 45 meters 90/135 lbs
Rest 30 sec.
Double Unders x 30
burpees x 15
rest 60 sec.
4 sets
Wednesday, May 14, 2014
A1. Front Squats - Session 1-6
Beginners @ 32x2
Advanced @ 30x1
B. Strict back to wall hspu
See April 7, 12, 22, May 3 and May 5, May 9 2014
Advanced: add height to hands x 4-5 reps @ 31x1 x 5 sets
Intermediate 1: to floor 4-5 reps @ 31x1 x 5 sets
Intermediate 2: add height, but no more than 2 x 15 lb plates.
Beginner: downward dog hspu (more advanced should pull feet off the floor) x 5 reps@ 51x1
NOTE: Don't get ahead of yourself and try and increase the intensity. Follow the TEMPO and the rep scheme. If you do this now, the intensity that will follow in a few weeks will pay off.
Rest 60 sec.
B. 3 Rounds For Time:
kipping muscle ups x 3/5
Hang power snatch 85/125 lbs x 9
burpees x 15
Beginners @ 32x2
Advanced @ 30x1
B. Strict back to wall hspu
See April 7, 12, 22, May 3 and May 5, May 9 2014
Advanced: add height to hands x 4-5 reps @ 31x1 x 5 sets
Intermediate 1: to floor 4-5 reps @ 31x1 x 5 sets
Intermediate 2: add height, but no more than 2 x 15 lb plates.
Beginner: downward dog hspu (more advanced should pull feet off the floor) x 5 reps@ 51x1
NOTE: Don't get ahead of yourself and try and increase the intensity. Follow the TEMPO and the rep scheme. If you do this now, the intensity that will follow in a few weeks will pay off.
Rest 60 sec.
B. 3 Rounds For Time:
kipping muscle ups x 3/5
Hang power snatch 85/125 lbs x 9
burpees x 15
Tuesday, May 13, 2014
A. Snatch
Advanced: In 15 min go to a daily max and then one set of doubles at 5-10 kg less.
B. OHS x 7 (not for time) Pick a heavy but manageable weight. Not from the rack.
Rest exactly 30 sec.
AFAP:
KB Swings x 25 35/55 lbs
box jumps x 15 20/24"
Rest 60 sec.
4 sets
Advanced: In 15 min go to a daily max and then one set of doubles at 5-10 kg less.
B. OHS x 7 (not for time) Pick a heavy but manageable weight. Not from the rack.
Rest exactly 30 sec.
AFAP:
KB Swings x 25 35/55 lbs
box jumps x 15 20/24"
Rest 60 sec.
4 sets
Sunday, May 11, 2014
Monday, May 12, 2014
A1. Back Squats @ 32x2 Session 1-6 x 4 sets
Rest 90 sec. between A1 and A2
A2. Strict Muscle Ups
Advanced: 3-5 reps x 4 sets; rest 90 sec. Get a spot if necessary.
Intermediate: with a band x 3-5 reps (must have a full turnout at bottom and full lock out at top)
OR:
B1. Intermediate 2: false grip pull ups x 3-5 reps x 5 sets; rest 100 sec.
B2. Intermediate 2: ring dips 2-3 reps @ 51x1 or bar dips x 5 reps @ 51x1 x 5 sets; rest 100 sec.
B1. Intermediate 3: regular chin ups or pull ups @ 31x1 x 5 sets; rest 100 sec.
B2. Intermediate 3: bar dips with band @51x1; rest 100 sec.
B1. Beginner: ring rows x 5 reps @ 31x1; rest 100 sec.
B2. Beginner: push ups x 5 reps @ 31x1; rest 100 sec.
NOTE: if you did A2 yesterday, simply skip it today.
B. 3 Rounds for Time
200 meter run (6 am row 300 meters if it is too dark).
air squats x 20
Hang Power Cleans x 7 105/155 lbs
Rest 90 sec. between A1 and A2
A2. Strict Muscle Ups
Advanced: 3-5 reps x 4 sets; rest 90 sec. Get a spot if necessary.
Intermediate: with a band x 3-5 reps (must have a full turnout at bottom and full lock out at top)
OR:
B1. Intermediate 2: false grip pull ups x 3-5 reps x 5 sets; rest 100 sec.
B2. Intermediate 2: ring dips 2-3 reps @ 51x1 or bar dips x 5 reps @ 51x1 x 5 sets; rest 100 sec.
B1. Intermediate 3: regular chin ups or pull ups @ 31x1 x 5 sets; rest 100 sec.
B2. Intermediate 3: bar dips with band @51x1; rest 100 sec.
B1. Beginner: ring rows x 5 reps @ 31x1; rest 100 sec.
B2. Beginner: push ups x 5 reps @ 31x1; rest 100 sec.
NOTE: if you did A2 yesterday, simply skip it today.
B. 3 Rounds for Time
200 meter run (6 am row 300 meters if it is too dark).
air squats x 20
Hang Power Cleans x 7 105/155 lbs
Sunday, May 4, 2014
Sunday, May 11, 2014
A1. Cleans From Blocks: See April 17, May 4, 2014
Advanced: Go to a max and then 1 set of doubles
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5
A2. Strict Muscle Ups
Advanced: 3-5 reps x 4 sets; rest 90 sec. Get a spot if necessary.
Intermediate: with a band x 3-5 reps (must have a full turnout at bottom and full lock out at top)
OR:
B1. Intermediate 2: false grip pull ups x 3-5 reps x 5 sets; rest 100 sec.
B2. Intermediate 2: ring dips 2-3 reps @ 51x1 or bar dips x 5 reps @ 51x1 x 5 sets; rest 100 sec.
B1. Intermediate 3: regular chin ups or pull ups @ 31x1 x 5 sets; rest 100 sec.
B2. Intermediate 3: bar dips with band @51x1; rest 100 sec.
B1. Beginner: ring rows x 5 reps @ 31x1; rest 100 sec.
B2. Beginner: push ups x 5 reps @ 31x1; rest 100 sec.
C. 5 Rounds for Time:
OHS x 12 65/95 lbs
Double Unders x 30
Advanced: Go to a max and then 1 set of doubles
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5
A2. Strict Muscle Ups
Advanced: 3-5 reps x 4 sets; rest 90 sec. Get a spot if necessary.
Intermediate: with a band x 3-5 reps (must have a full turnout at bottom and full lock out at top)
OR:
B1. Intermediate 2: false grip pull ups x 3-5 reps x 5 sets; rest 100 sec.
B2. Intermediate 2: ring dips 2-3 reps @ 51x1 or bar dips x 5 reps @ 51x1 x 5 sets; rest 100 sec.
B1. Intermediate 3: regular chin ups or pull ups @ 31x1 x 5 sets; rest 100 sec.
B2. Intermediate 3: bar dips with band @51x1; rest 100 sec.
B1. Beginner: ring rows x 5 reps @ 31x1; rest 100 sec.
B2. Beginner: push ups x 5 reps @ 31x1; rest 100 sec.
C. 5 Rounds for Time:
OHS x 12 65/95 lbs
Double Unders x 30
Saturday, May 10, 2014
A. 2 rounds
Atlas stone over the bar x 7
Sled push x 15 meters x 2 = 30 meters 95/135 lbs
Run 200 meters
Rest 3 minutes
4 sets
B. 2 handed Turkish Get ups x 2, 2, 2, 2
Beginners and Intermediate do 1 arm Turkish Get Ups x 3, 3, 3, 3
rest 90 sec.
1/2 the class start with A and half with B.
Atlas stone over the bar x 7
Sled push x 15 meters x 2 = 30 meters 95/135 lbs
Run 200 meters
Rest 3 minutes
4 sets
B. 2 handed Turkish Get ups x 2, 2, 2, 2
Beginners and Intermediate do 1 arm Turkish Get Ups x 3, 3, 3, 3
rest 90 sec.
1/2 the class start with A and half with B.
Friday, May 9, 2014
A1. Back Squat x 4 sets, Session 1-6 @ 32x2
Rest 60 sec.
A2. HSPU - See April 7, 12, 22, May 3 and May 5, 2014
Advanced: add height to hands x 4-5 reps @ 31x1 x 5 sets
Intermediate 1: to floor 4-5 reps @ 31x1 x 5 sets
Intermediate 2: add height, but no more than 2 x 15 lb plates.
Beginner: downward dog hspu (more advanced should pull feet off the floor) x 5 reps@ 51x1
NOTE: Don't get ahead of yourself and try and increase the intensity. Follow the TEMPO and the rep scheme. If you do this now, the intensity that will follow in a few weeks will pay off.
Rest 60 sec.
B. Every 90 sec for 4 sets:
Clean Grip Deadlifts (go 10 lbs higher than your max clean) x 5 reps
Toes to Bar x 15
Rest 60 sec.
A2. HSPU - See April 7, 12, 22, May 3 and May 5, 2014
Advanced: add height to hands x 4-5 reps @ 31x1 x 5 sets
Intermediate 1: to floor 4-5 reps @ 31x1 x 5 sets
Intermediate 2: add height, but no more than 2 x 15 lb plates.
Beginner: downward dog hspu (more advanced should pull feet off the floor) x 5 reps@ 51x1
NOTE: Don't get ahead of yourself and try and increase the intensity. Follow the TEMPO and the rep scheme. If you do this now, the intensity that will follow in a few weeks will pay off.
Rest 60 sec.
B. Every 90 sec for 4 sets:
Clean Grip Deadlifts (go 10 lbs higher than your max clean) x 5 reps
Toes to Bar x 15
Thursday, May 8, 2014
A. Snatch
Advanced: Take 15 minutes to find your max snatch
Intermediate: 3, 3, 3, 3 (last set should be a true 3 rep max, ie. you might fail on a rep. If this happens, take 60 sec and get the last rep in).
Beginner: 5, 5, 5, 5 (Go up in weight with each set).
Rest 2 minutes.
B.
Sled pull with rope x 15 meters (Pull sled across line and then sprint back with rope). x 1 length
Rest exactly 60 sec
2 Rounds
KB or DB Squat 35/55 lbs x 15
burpees x 12
Rest 2 minutes
3 Sets
Advanced: Take 15 minutes to find your max snatch
Intermediate: 3, 3, 3, 3 (last set should be a true 3 rep max, ie. you might fail on a rep. If this happens, take 60 sec and get the last rep in).
Beginner: 5, 5, 5, 5 (Go up in weight with each set).
Rest 2 minutes.
B.
Sled pull with rope x 15 meters (Pull sled across line and then sprint back with rope). x 1 length
Rest exactly 60 sec
2 Rounds
KB or DB Squat 35/55 lbs x 15
burpees x 12
Rest 2 minutes
3 Sets
Wednesday, May 7, 2014
A1. Snatch Balance - See April 1 and 25, 2014
Beginners: If you can't do the third position, focus on first and second. 3, 3, 3, 3
Intermediate/Advanced: take 50-60% of your max snatch x 5 reps x 3 sets.
Rest 60 sec.
A2. Ring Dips - See April 14, 30, 2014
Advanced: Support hold ring dips @ 31x1 x 2-5 reps x 4 sets
Intermediate: 2-5 ring dips @ 31x1 x 4 sets
Intermediate 2: 2-5 bar dips @ 31x1 x 4 sets
Beginner: tricep bench dips @ 51x1 x 5 reps x 4 sets
Rest 60 sec.
B. 4 Rounds For Time:
False Grip ring pull ups (strict) x 5 (must have turn out at bottom)
Hang Clean to Thruster x 9 95/135 lbs
Squat jumps x 30
Or do: strict chin ups or pull ups or Ring Rows
Regular air squats instead of jumping squats
Beginners: If you can't do the third position, focus on first and second. 3, 3, 3, 3
Intermediate/Advanced: take 50-60% of your max snatch x 5 reps x 3 sets.
Rest 60 sec.
A2. Ring Dips - See April 14, 30, 2014
Advanced: Support hold ring dips @ 31x1 x 2-5 reps x 4 sets
Intermediate: 2-5 ring dips @ 31x1 x 4 sets
Intermediate 2: 2-5 bar dips @ 31x1 x 4 sets
Beginner: tricep bench dips @ 51x1 x 5 reps x 4 sets
Rest 60 sec.
B. 4 Rounds For Time:
False Grip ring pull ups (strict) x 5 (must have turn out at bottom)
Hang Clean to Thruster x 9 95/135 lbs
Squat jumps x 30
Or do: strict chin ups or pull ups or Ring Rows
Regular air squats instead of jumping squats
Tuesday, May 6, 2014
A. Clean and Jerk - see April 12, 14, 26, 28, 2014
Advanced - Go to a daily max in 20 min. 1 set of doubles = 30 min
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5 (push jerk)
B. 3 Rounds for Time:
Shuttle Sprints with sandbag x 20 meters there and back x 2 = 80 meters
2 arm DB or KB Jerk x 15 30/55 lbs
burpees x 12
Advanced - Go to a daily max in 20 min. 1 set of doubles = 30 min
Intermediate: 3, 3, 3, 3
Beginner: 5, 5, 5, 5 (push jerk)
B. 3 Rounds for Time:
Shuttle Sprints with sandbag x 20 meters there and back x 2 = 80 meters
2 arm DB or KB Jerk x 15 30/55 lbs
burpees x 12
Monday, May 5, 2014
A1. Front Squats
Session 1-6 x 4 sets @ 30x1 for advanced and 32x2 for beginners
Rest 60 sec.
A2. HSPU - See April 7, 12, 22, May 3, 2014
Advanced: add height to hands x 4-5 reps @ 31x1 x 5 sets
Intermediate 1: to floor 4-5 reps @ x 5 sets
Intermediate 2: add height, but no more than 2 x 15 lb plates.
Beginner: downward dog hspu (more advanced should pull feet off the floor) x 5 reps@ 51x1
Rest 60 sec.
B. Every time the clock hits 1 minute, alternate between 15 KB Swings 35/55 lbs and 10 front squats 75/115 lbs until you hit 200 double unders or 9 minutes, whichever comes first.
Session 1-6 x 4 sets @ 30x1 for advanced and 32x2 for beginners
Rest 60 sec.
A2. HSPU - See April 7, 12, 22, May 3, 2014
Advanced: add height to hands x 4-5 reps @ 31x1 x 5 sets
Intermediate 1: to floor 4-5 reps @ x 5 sets
Intermediate 2: add height, but no more than 2 x 15 lb plates.
Beginner: downward dog hspu (more advanced should pull feet off the floor) x 5 reps@ 51x1
Rest 60 sec.
B. Every time the clock hits 1 minute, alternate between 15 KB Swings 35/55 lbs and 10 front squats 75/115 lbs until you hit 200 double unders or 9 minutes, whichever comes first.
Programming for the next 7 weeks
Hi folks,
I just wanted to send you a quick update on the recent changes to the Flux CrossFit - School of Human Movement Programming and what you can expect in the next few weeks.
We have recently switched from a 4 week block to an 11 week program.
For the last 4 weeks we have been hammering the upper body pushing strength using the following movements: HSPU, strict Pull ups, push ups and Strict Ring Dips and a bit of work on strict muscle ups. Most of you have been performing high volume in terms of reps as well as a great deal of time under tension (tempo). Some of the more advanced folks have been doing less volume and higher intensity (ie. weighted pull ups). We will be following this program for the Upper Body for two more weeks. Following this, we will then switch to three weeks of skill work. This means a transition will be made from strict hspu and pull ups to kipping, strict muscle ups to more kipping muscle ups. Some of this skill work will be combined with other movements so that you can perform it when fatigued. We will go into a maintenance phase on the strength element of these movements (ie. Strict work).
As for our Poliquin 4% prescription on lower body pushing, we will be transitioning after two more weeks, to an increase in intensity and a decrease in volume. This means less reps and less time under tension. Beginners, however, will continue with higher volume and more time under tension. You can also expect to see a bit more olympic lifting in the aerobic energy system training sessions. This of course, is to be done very carefully giving full respect to the complexity of the olympic lifts and always focusing on the integrity of the movement.
The last two weeks of this program will emphasize testing. You can expect to see some of the CF bench marks at this time - Fran, Grace, Helen, Amanda, Dianne.
I just wanted to send you a quick update on the recent changes to the Flux CrossFit - School of Human Movement Programming and what you can expect in the next few weeks.
We have recently switched from a 4 week block to an 11 week program.
For the last 4 weeks we have been hammering the upper body pushing strength using the following movements: HSPU, strict Pull ups, push ups and Strict Ring Dips and a bit of work on strict muscle ups. Most of you have been performing high volume in terms of reps as well as a great deal of time under tension (tempo). Some of the more advanced folks have been doing less volume and higher intensity (ie. weighted pull ups). We will be following this program for the Upper Body for two more weeks. Following this, we will then switch to three weeks of skill work. This means a transition will be made from strict hspu and pull ups to kipping, strict muscle ups to more kipping muscle ups. Some of this skill work will be combined with other movements so that you can perform it when fatigued. We will go into a maintenance phase on the strength element of these movements (ie. Strict work).
As for our Poliquin 4% prescription on lower body pushing, we will be transitioning after two more weeks, to an increase in intensity and a decrease in volume. This means less reps and less time under tension. Beginners, however, will continue with higher volume and more time under tension. You can also expect to see a bit more olympic lifting in the aerobic energy system training sessions. This of course, is to be done very carefully giving full respect to the complexity of the olympic lifts and always focusing on the integrity of the movement.
The last two weeks of this program will emphasize testing. You can expect to see some of the CF bench marks at this time - Fran, Grace, Helen, Amanda, Dianne.
Subscribe to:
Posts (Atom)