Sunday, December 2, 2012

A. Power Cleans from blocks
Beginners - 5,5,5,5
Intermediate 2,2,2,2
Advanced- max, down 20 lbs for 2reps

B. For Time
20 KB Swings 35/55 lbs
30 Double unders
10 box jumps 20/24"
5 rounds

Saturday, December 1, 2012

A1. Back Squats
Beginners- 5,5,5 @ 22x2
Intermediate- 3,3,3,3
Advanced - 10 reps unbroken @ 30x0

A2. Ring dips 3-5 reps
Beginners - bar dips with elevated heels. Be sure to take heels off the bench after each rep and do a 3 sec hold. Only then return your heels to the bench for the next rep.

Intermediate - bar or ring dips - no tempo - 3 -5 reps DEEP!

Advanced- if you have 5 perfect DEEP ring dips, do 3-5 reps in a support hold position.

A3. Pull-ups
Beginners - pull ups on rings with feet elevated. 3-5 reps

Intermediate - 2-5 perfect chin ups or pull ups @ 30x1

Advanced- archers 1-3 reps per arm.

You should rest EXACTLY 30 seconds after each movement. 3 sets.

B.500 meter row for time
Rest 5 minutes
Repeat

Reminder- Don't Be Greedy

The Max effort lifts are meant for advanced lifters. Be sure to spend several months on the beginner or the intermediate program. People with less experience lifting need to build up the musculature necessary for heavy loads. Moreover, beginners also need more practice and hence more repetitions. 5 and 3 rep maxes are still going to illicit a hormonal and neurological response. Put the work in and build a stable foundation.
- Coach Darci

Friday, November 30, 2012

A1. Front Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: Max, down 15 to 30 lbs x 2 reps x 2 sets

A2. L sit to Handstand x 2 reps x 5 sets

B. 3 minute AMRAP
Thrusters x 15 35/55 lbs
Toes to Bar x 10

Rest 3 minutes

Repeat

Thursday, November 29, 2012

A1. HSPU
Beginners: Downward dogs 5 reps x 5 sets; rest 60 sec.
Intermediate: on plates, if you hit 5 reps for 5 sets last time, go to 3 reps for 5 sets; rest 60 sec.
Advanced: 2-5 reps to floor. If you are arching, do  not elevate x 5 sets; rest 60 sec.


A2. Clean Grip Deadlifts
Beginners: 5, 5, 5; rest 90 sec.

Intermediate and Advanced: 3, 3, 3, 3; rest 90 sec.


B. AMRAP in 20 Minutes:
Flying Windmills x 6 per side
1 arm burpee squat push up x 7 per side
rope climbs (arms only if possible) x 2

Wednesday, November 28, 2012

Extra long warm up with Rotational L sits and rolling warm up.

A. Front Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced - Go to 3 heavy singles. No doubles today. You must do the same weight for each rep.

B. DB Power Snatch x 7 per arm Go HEAVY
Double Unders x 20
5 Rounds for Time

Tuesday, November 27, 2012

A. Power Cleans
Beginners: Take 15 minutes to work on technique.

Intermediate: Take 15 minutes to find your 3 RM power clean.

Advanced: Take 15 minutes to find a max power clean.

B. 4 Rounds for Time
     Push Press x 12 reps 85/135 lbs
     Rowing x 250 meters

Rest 5 minutes.

C. 4 Rounds for time
KB Snatch x 7 per arm 35/55 lbs
1 leg roll into cartwheel x 3 reps per leg


    

Monday, November 26, 2012

A1. Front Squats 

Beginners: 5, 5, 5

Intermediate: 3, 3, 3, 3

Advanced: Max, then down 15 to 20 lbs for 2 reps x 2 sets

A2. Pulling

Beginners:

30 sec eccentric x 5 sets

Intermediate: 1-5 perfect chin ups x 5 sets.  If you have 5 reps x 5 sets of perfect chin-ups, do advanced. And seriously, don't be delusional. Do you REALLY have 25 perfect chin-ups by which I mean the bar touches your neck or collar bone or even lower? 

Advanced: ARCHERS: Either do 1 ring pull-up with a 3 second archer hold x 5 sets. Or, if you are more advanced: do a ring pull-up, go into archer and slowly lower yourself to the bottom x 1 rep x 5 sets 

B. For Time:

AMRAP in 10  minutes

HSPU x 5 reps

Box Jumps x 10 reps

Sunday, November 25, 2012

First day of strength bias

A1. Back Squats
Beginners: 5, 5, 5 @ 22x2,
Intermediate: 3, 3, 3, 3
Advanced: Max, down 15 to 20 lbs for 2 reps x 2 sets


A2. Skin the cats (The Correct Way)! If you can't pull yourself up with perfectly straight elbows, bend the arms, pull yourself up, and do an eccentric Front lever, followed immediately by a 15 sec arch pulling x 1 rep x 5 sets

IF you can do the skin the cats with straight arms, do 2-3 reps with back lever to front lever and lower yourself with control to the floor. Do not disengage your scapula!  Hold it for a couple seconds and then lower. x 5 sets.

B. Handbalancing
Beginners: 30 sec chest to wall hold x 2 sets; rest 90 sec.
Then, 15 kick up attempts x 3 sets; rest 90 sec.

Intermediate: 5 heel taps with 3-5 sec hold x 2 sets
5 toe taps with 3-5 sec hold x 2 sets

Advanced: 5 heel taps with 7 sec hold x 1 set
 5 toe taps with 7 sec hold x 1 set
Either 15 kick up attempts or 2 reps x 5 sec hold x 3 sets

Saturday, November 24, 2012

Last Day of Skill Week

A. Cleans from the blocks
Beginners: 5, 5, 5, 5
Intermediate: 2, 2, 2, 2
Advanced - Max, then down 20 lbs for 2 reps.

B1.  Double Unders x 4 sets
Advanced: 1 min AMRAP; rest exactly 100 sec.
Intermediate: 2 min AMRAP; rest exactly 100 sec.
Beginners: 3 minutes of practice; rest exactly 100 sec.

B2. Deadlifts; rest exactly 100 sec.
Advanced: 30 sec AMRAP @ 185/255 lbs

Intermediate and Beginners: 15 perfect reps at a challenging weight. Your coach MUST watch at least 2 of your sets. If your form is less than perfect, the rep does NOT count.

B3. Toes to Bar x 4 sets
Advanced: AMRAP UNBROKEN x 4 sets
Intermediate: AMRAP in 1 Min
Beginners: 2 Minutes of practice