A1. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate and Advanced: 3, 3, 3, 3
Go up in weight with each set.
Rest 2 minutes
A2. Muscle Ups
Advanced: 1-5 strict; rest 2 minutes
Intermediate: bent arm x 3 reps (with or without a spot); rest 2 minutes
Beginner: either chin ups and ring dips or bar dips or eccentrics on chin ups and bar dips x 3 sets
B. 4 Rounds for time:
Box Jumps x 15 20/24"
Sandbag Clean and Jerk 10 reps 35/50 lbs
Beginners: step ups
Sunday, October 27, 2013
Friday, November 1, 2013
Rest Day for FrostFit Competitors
A. Turkish Get Ups
Beginners: 5, 5, 5
Intermediate and Advanced: 3, 3, 3, 3
Go up in weight with each set.
B. 3 Rounds for Time:
Row x 350 meters
Burpees x 12
Beginners:
Row 250 meters
5 burpees
rest 2 minutes
3 sets
C1. Bridges x 5 reps (either walkovers, push ups, wall walks) x 3 sets
C2. jefferson curls x 10 reps plus 30 sec hold x 3 sets
A. Turkish Get Ups
Beginners: 5, 5, 5
Intermediate and Advanced: 3, 3, 3, 3
Go up in weight with each set.
B. 3 Rounds for Time:
Row x 350 meters
Burpees x 12
Beginners:
Row 250 meters
5 burpees
rest 2 minutes
3 sets
C1. Bridges x 5 reps (either walkovers, push ups, wall walks) x 3 sets
C2. jefferson curls x 10 reps plus 30 sec hold x 3 sets
Thursday, October 31, 2013
WARM UP
Joint Prep
Wrist Prep
role and shublule
A. Chest to Wall HSPU
3-5 reps x 5 sets (Make it harder on each subsequent set ONLY if you hit 5 reps)
Beginners- downward dog hspu
Intermediate: Elevated head height
Advanced - elevated hand height
B. This is you ONLY if you CANNOT do full head to floor for 3-5 sets x 5 reps. DOWNWARD DOG HSPU 5 reps x 2 sets (Feet pull off of floor if possible).
If you did advanced HSPU, go to C.
C. 21-15-9
Front Squats 95/135 lbs
Kipping chest to bar Pull ups
For Time
Intermediate do chin over vertical plane of the bar.
Joint Prep
Wrist Prep
role and shublule
A. Chest to Wall HSPU
3-5 reps x 5 sets (Make it harder on each subsequent set ONLY if you hit 5 reps)
Beginners- downward dog hspu
Intermediate: Elevated head height
Advanced - elevated hand height
B. This is you ONLY if you CANNOT do full head to floor for 3-5 sets x 5 reps. DOWNWARD DOG HSPU 5 reps x 2 sets (Feet pull off of floor if possible).
If you did advanced HSPU, go to C.
C. 21-15-9
Front Squats 95/135 lbs
Kipping chest to bar Pull ups
For Time
Intermediate do chin over vertical plane of the bar.
Wednesday, Oct 30, 2013
FrostFit competitors: come to Olympic Lifting as well in PM.
A. Power Snatch
Beginners: 5 high pulls from the hang followed by 5 hang power snatches x 5 sets; rest 1 minute.
Intermediate: 3, 3, 3, 3
Advanced: Max in 15 minutes, followed by 1 set of doubles.
B. 3 Rounds for Time:
12 Deadlifts 155/225 lbs
20 Split Jump
Zero seconds rest
AMRAP alternating DB Power Snatch 25/55 lbs in 90 sec.
A. Power Snatch
Beginners: 5 high pulls from the hang followed by 5 hang power snatches x 5 sets; rest 1 minute.
Intermediate: 3, 3, 3, 3
Advanced: Max in 15 minutes, followed by 1 set of doubles.
B. 3 Rounds for Time:
12 Deadlifts 155/225 lbs
20 Split Jump
Zero seconds rest
AMRAP alternating DB Power Snatch 25/55 lbs in 90 sec.
Tuesday, Oct 29, 2013
Rest Day for FrostFit Competitors
WARM UP
Please include, after some joint prep, low gate work - coach's choice.
A. Back Squats
Beginners: 5, 5, 5, 5@ 22x2
Intermediate and Advanced: 3-4 reps. If you hit 4 reps, go up in weight. If you hit 3 reps, stay at that same weight. See our last strength rotation for your numbers.
B. AMRAP in 8 minutes:
Wall balls x 10
Burpees x 10
Row x 7 calories
C1. Cuban rotations @ 3131 x 5-7 reps x 3 sets (go up in weight if you hit 7 reps)
C2. Straddle ups x 5 reps x 3 sets
WARM UP
Please include, after some joint prep, low gate work - coach's choice.
A. Back Squats
Beginners: 5, 5, 5, 5@ 22x2
Intermediate and Advanced: 3-4 reps. If you hit 4 reps, go up in weight. If you hit 3 reps, stay at that same weight. See our last strength rotation for your numbers.
B. AMRAP in 8 minutes:
Wall balls x 10
Burpees x 10
Row x 7 calories
C1. Cuban rotations @ 3131 x 5-7 reps x 3 sets (go up in weight if you hit 7 reps)
C2. Straddle ups x 5 reps x 3 sets
Monday, Oct 28, 2013
WARM UP
wrist prep
rotational L sit
shoulder openers on stall bars.
Tall muscle cleans
behind the neck rack jerk
A. Press Complex - see Oct 9, 2013
1 press plus 3 push press plus 5 push jerk x 4 sets; rest 2 minutes.
Beginners: 3 press plus 5 push press (push jerk is optional and at coach's discretion)
B. 5 Power Cleans @ 70-80% of your max.
zero seconds rest
3 Rounds for Time:
double unders x 12
Toes to Bar x 6
Rest 3 minutes
4 sets
NOTE: Beginners, please do 5 cleans that are challenging enough that you cannot do them touch and go. IT should be clean the bar, dump it, reset. And actually, that goes for everyone.
The more efficient and higher your max clean is, the lower the percentage will be. So someone like Sandi would do her cleans at 70%, whereas someone like me would be at 80%.
If you do not have any double unders, do single unders.
If you have a few double unders and a few toes to bar, reduce the reps.
The double unders should be unbroken as should the toes to bar.
Beginners: 10 sec arch scap pulling
wrist prep
rotational L sit
shoulder openers on stall bars.
Tall muscle cleans
behind the neck rack jerk
A. Press Complex - see Oct 9, 2013
1 press plus 3 push press plus 5 push jerk x 4 sets; rest 2 minutes.
Beginners: 3 press plus 5 push press (push jerk is optional and at coach's discretion)
B. 5 Power Cleans @ 70-80% of your max.
zero seconds rest
3 Rounds for Time:
double unders x 12
Toes to Bar x 6
Rest 3 minutes
4 sets
NOTE: Beginners, please do 5 cleans that are challenging enough that you cannot do them touch and go. IT should be clean the bar, dump it, reset. And actually, that goes for everyone.
The more efficient and higher your max clean is, the lower the percentage will be. So someone like Sandi would do her cleans at 70%, whereas someone like me would be at 80%.
If you do not have any double unders, do single unders.
If you have a few double unders and a few toes to bar, reduce the reps.
The double unders should be unbroken as should the toes to bar.
Beginners: 10 sec arch scap pulling
Sunday, October 20, 2013
Sunday, October 27, 2013
Rest Day for FrostFit competitors
A1. Back Squats
Beginners: 5, 5, 5 @ @22x2; rest 60 sec. Go up on weight with each set.
Intermediate/Advanced : 3, 3, 3, 3; rest 60 sec. Go up in weight with each set.
A2. AMRAP strict ring dips or push ups in 60 sec. x 4 sets; rest 60 sec.
B. Every minute on the minute, do:
7 box jumps 20/24" until you hit 100 KB Swings 35/55 lbs.
Beginner: Do 5 box jumps or 10 step ups followed by 10 kb swings. Rest 90 sec x 5 sets
Saturday, October 26, 2013
A. Kipping HSPU
If you are managing to string kipping hspu together but you haven't been able to get to the floor yet, now is the time to take the height down. Take 15 minutes and practice at a lower height.
If you are to the floor but you have trouble keeping your feet on the wall at full lock out, practice that for 15 minutes.
If you are to the floor with ease and can do 10 reps unbroken, elevate height of hands and do 5 reps x 5 sets; rest 3 minutes.
B. Pistols
Advanced - jump to elevated height x 3 reps/leg x 4 sets; rest 2 minutes.
Intermediate: regular pistols x 5 reps x 4 sets; rest 2 minutes
Beginners: pistols to a height x 5 reps x 4 sets; rest 2 minutes
C. Row 300 meters @ 90% intensity
rest 2 minutes
4 sets
Each set should be completed at the same time.
If you are managing to string kipping hspu together but you haven't been able to get to the floor yet, now is the time to take the height down. Take 15 minutes and practice at a lower height.
If you are to the floor but you have trouble keeping your feet on the wall at full lock out, practice that for 15 minutes.
If you are to the floor with ease and can do 10 reps unbroken, elevate height of hands and do 5 reps x 5 sets; rest 3 minutes.
B. Pistols
Advanced - jump to elevated height x 3 reps/leg x 4 sets; rest 2 minutes.
Intermediate: regular pistols x 5 reps x 4 sets; rest 2 minutes
Beginners: pistols to a height x 5 reps x 4 sets; rest 2 minutes
C. Row 300 meters @ 90% intensity
rest 2 minutes
4 sets
Each set should be completed at the same time.
Friday, October 25, 2013
A. Cleans from blocks
Beginners - 5, 5, 5, 5
Intermediate - 3, 3, 3, 3
Advanced: Daily max in 15 minutes plus 1 set of doubles
B. AMRAP in 20 minutes
5 bar or ring muscle ups (you may kip)
5 Box Jumps 30/36"
5 deadlifts @ 80-85% of your 1RM
No kipping muscle up? 3 bent arm muscle ups with a spot.
Only 1 or 2 strict chin ups and ring dips?
2-3 chin ups (singles if necessary and rest as much as you need to get the second rep in), then 2 ring dips
No strict pull up or ring dip? 5 ring rows @ 31x3 followed by 15-30 sec eccentric bar dip. If this is too much pressure on the shoulders, do 7 push ups
Beginners - 5, 5, 5, 5
Intermediate - 3, 3, 3, 3
Advanced: Daily max in 15 minutes plus 1 set of doubles
B. AMRAP in 20 minutes
5 bar or ring muscle ups (you may kip)
5 Box Jumps 30/36"
5 deadlifts @ 80-85% of your 1RM
No kipping muscle up? 3 bent arm muscle ups with a spot.
Only 1 or 2 strict chin ups and ring dips?
2-3 chin ups (singles if necessary and rest as much as you need to get the second rep in), then 2 ring dips
No strict pull up or ring dip? 5 ring rows @ 31x3 followed by 15-30 sec eccentric bar dip. If this is too much pressure on the shoulders, do 7 push ups
Thursday, October 24, 2013
A. (power) Snatch plus Overhead Squat
Beginners: 3 power snatches plus 5 OHS (for some of you, the OHS will limit the snatch weight. This is fine, work on opening up the hips and shoulders). x 5 sets Go up in weight with each set. Rest 2 min.
Intermediate: 2 power snatches plus 3 OHS x 5 sets Go up in weight with each set. Rest 2 minutes.
Advanced: 3 snatches every 90 sec x 7 sets. Aim for all 7 sets @ 80-85 %
B. 3 Rounds For Time:
Sandbag squat cleans x 16 (alternate arms)
burpees x 25
Beginners: 3 power snatches plus 5 OHS (for some of you, the OHS will limit the snatch weight. This is fine, work on opening up the hips and shoulders). x 5 sets Go up in weight with each set. Rest 2 min.
Intermediate: 2 power snatches plus 3 OHS x 5 sets Go up in weight with each set. Rest 2 minutes.
Advanced: 3 snatches every 90 sec x 7 sets. Aim for all 7 sets @ 80-85 %
B. 3 Rounds For Time:
Sandbag squat cleans x 16 (alternate arms)
burpees x 25
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