A. Alternating TGU
26 reps for time. This is more of a slow and steady pace. 35/55 lbs
B. AMRAP in 30 sec Shoulder taps
AMRAP in 30 sec Kettlebell Swings
AMRAP in 30 sec. Front Squats 95/135 lbs
Rest 90 sec.
5 sets
Sunday, September 28, 2014
Saturday, October 4, 2014
A. Back Squats - 8-10, 6-8 or 4-6 @ 32x2. 4 sessions at each.
B. 3 Rounds for Time:
OH stationary Lunges x 20 reps 25/45 lbs
DB alternating power Snatch x 20 reps 35/55 lbs
DB Push Press x 10 reps (5 per arm) 35/55 lbs. Complete all 5 reps on one arm before going to other arm.
C. Kipping Muscle up practice.
Beginners: passive hold on bars x 30 sec x 3 sets
Intermediate: 10 sec false grip hanging x 3 sets (add kipping if ready)
Advanced: AMRAP kipping muscle ups in 5 minutes. If you have more than 3 reps in a row, do AMRAP in 60 sec. rest 3 min x 3 sets
B. 3 Rounds for Time:
OH stationary Lunges x 20 reps 25/45 lbs
DB alternating power Snatch x 20 reps 35/55 lbs
DB Push Press x 10 reps (5 per arm) 35/55 lbs. Complete all 5 reps on one arm before going to other arm.
C. Kipping Muscle up practice.
Beginners: passive hold on bars x 30 sec x 3 sets
Intermediate: 10 sec false grip hanging x 3 sets (add kipping if ready)
Advanced: AMRAP kipping muscle ups in 5 minutes. If you have more than 3 reps in a row, do AMRAP in 60 sec. rest 3 min x 3 sets
Friday, October 3, 2014
A. 2 cleans plus 1 jerk - Take your 1RM from Wednesday, September 24 and do the following for WORKING SETS - 85%, 85%, 90%, 90%
BEGINNERS: 3 HANG POWER CLEANS PLUS 3 JERKS X 5 SETS. GO UP IN WEIGHT WITH EACH SET.
B. Power Clean and Jerk x 10 85/125 lbs
Toes to Bar x 15
Ring Dips x 7/10
Run 400 meters
Rest 90 sec.
3 sets
MUST HAVE A CLEAN AND JERK OF 115/155 LBS TO DO PRESCRIBED.
THIS SHOULD BE DONE UNBROKEN (EXCEPT RING DIPS, WHICH MAY BE DONE IN 2-3 SETS).
NO RING DIPS? DO BAR DIPS.
NO BAR DIPS? 7 PUSH UPS
ONLY A FEW TOES TO BAR? REDUCE THE REPS.
NO TOES TO BAR? 5 ARCH SCAP PULLINGS OR KNEES TO CHEST.
BEGINNERS: 3 HANG POWER CLEANS PLUS 3 JERKS X 5 SETS. GO UP IN WEIGHT WITH EACH SET.
B. Power Clean and Jerk x 10 85/125 lbs
Toes to Bar x 15
Ring Dips x 7/10
Run 400 meters
Rest 90 sec.
3 sets
MUST HAVE A CLEAN AND JERK OF 115/155 LBS TO DO PRESCRIBED.
THIS SHOULD BE DONE UNBROKEN (EXCEPT RING DIPS, WHICH MAY BE DONE IN 2-3 SETS).
NO RING DIPS? DO BAR DIPS.
NO BAR DIPS? 7 PUSH UPS
ONLY A FEW TOES TO BAR? REDUCE THE REPS.
NO TOES TO BAR? 5 ARCH SCAP PULLINGS OR KNEES TO CHEST.
Thursday, October 2, 2014
A. 2 Hang Power Snatch plus 1 OHS x 2 reps x 5 sets. All sets at 73 to 78% of your max. Note, this is up from last week's 70 to 75% of your max.
Beginners - simply add weight if your coach tells you to!
COACHES - MOST FOLKS SHOULD BE ENCOURAGED TO LIFT AT THE TOP END OF 78%. ONLY SUPER ADVANCED LIFTERS WILL BE CLOSER TO 73%.
B. AMRAP in 3 minutes:
thrusters x 7 65/95 lbs
kipping pull ups x 7
burpees x 7
Rest 1 minute.
3 sets
I know the numbers seem low but the idea for this one is to push hard and not stop. You need to do this unbroken to get the right dose response.
C1. trap 3 raises x 8 reps with 5 sec hold at the top. x 3 sets
C2. weighted lumbar extensions x 10 reps with 30 sec hold on last rep x 3 sets
Beginners - simply add weight if your coach tells you to!
COACHES - MOST FOLKS SHOULD BE ENCOURAGED TO LIFT AT THE TOP END OF 78%. ONLY SUPER ADVANCED LIFTERS WILL BE CLOSER TO 73%.
B. AMRAP in 3 minutes:
thrusters x 7 65/95 lbs
kipping pull ups x 7
burpees x 7
Rest 1 minute.
3 sets
I know the numbers seem low but the idea for this one is to push hard and not stop. You need to do this unbroken to get the right dose response.
C1. trap 3 raises x 8 reps with 5 sec hold at the top. x 3 sets
C2. weighted lumbar extensions x 10 reps with 30 sec hold on last rep x 3 sets
Wednesday, Oct 1, 2014
A. Back Squats
8-10, 6-8 or 4-6 (complete 4 sessions at each) @ 32x2
B. Strict and kipping hspu - See September 23, 2014
10-20 strict
20-30 kipping
No strict hspu, but you do have kipping hspu? Pick a height to which you can do 5 strict hspu when fresh and complete 20 strict and 20 kipping hspu.
No kipping hspu but you feel comfortable doing eccentrics? Do 12 eccentrics as quickly as possible. 1 eccentric equals 10 sec. Follow this with 20 hspu in pike position on a box.
Not comfortable with eccentrics with full bodyweight? Do 12 eccentrics from a downward dog position and then 20 hspu in pike position on a box.
4 Rounds for Time:
Deadlift x 20 95/135 lbs
4 wall walks
25 double unders
8-10, 6-8 or 4-6 (complete 4 sessions at each) @ 32x2
B. Strict and kipping hspu - See September 23, 2014
10-20 strict
20-30 kipping
No strict hspu, but you do have kipping hspu? Pick a height to which you can do 5 strict hspu when fresh and complete 20 strict and 20 kipping hspu.
No kipping hspu but you feel comfortable doing eccentrics? Do 12 eccentrics as quickly as possible. 1 eccentric equals 10 sec. Follow this with 20 hspu in pike position on a box.
Not comfortable with eccentrics with full bodyweight? Do 12 eccentrics from a downward dog position and then 20 hspu in pike position on a box.
4 Rounds for Time:
Deadlift x 20 95/135 lbs
4 wall walks
25 double unders
Tuesday, September 30, 2014
A. 2 cleans plus 1 jerk
Advanced: your first set WORKING SET should be at approximately 83% of your max clean and jerk. Then go to 86%, 89%, 89%, 92 % for 5 TOTAL WORKING SETS
Intermediate: 3 cleans plus 2 jerks - 89%, 92%, 92%, 92%, 92%
Beginner: Don't worry about percentages. Do the following: 5 clean and jerk x 5 sets (go up in weight with each set if your coach gives you the go ahead).
B. Shoulder stability work:
Advanced: Grease the groove today. Accumulate 7 kipping muscle ups as quickly as possible.
Intermediate: Practice the false grip kip for about 10 minutes.
Beginner: 30 sec passive hang followed by 20 side to side lift offs for 2 sets (it's ok if your hand doesn't actually lift off the bar).
C. For Time:
Run 800 meters
Pistols x 50 (alternate legs)
OHS x 25 65/95 lbs Go for speed and snatch into your first rep. Make sure you stand up after each rep
Run 800 meters
No Pistol to the floor? Go to a box but be realistic. You should be able to do these quite quickly so don't choose a depth that is barely possible for 1 rep.
Beginners:
Run or Row 400 meters
25 air squats
15 OHS
Run or Row 400 meters
Advanced: your first set WORKING SET should be at approximately 83% of your max clean and jerk. Then go to 86%, 89%, 89%, 92 % for 5 TOTAL WORKING SETS
Intermediate: 3 cleans plus 2 jerks - 89%, 92%, 92%, 92%, 92%
Beginner: Don't worry about percentages. Do the following: 5 clean and jerk x 5 sets (go up in weight with each set if your coach gives you the go ahead).
B. Shoulder stability work:
Advanced: Grease the groove today. Accumulate 7 kipping muscle ups as quickly as possible.
Intermediate: Practice the false grip kip for about 10 minutes.
Beginner: 30 sec passive hang followed by 20 side to side lift offs for 2 sets (it's ok if your hand doesn't actually lift off the bar).
C. For Time:
Run 800 meters
Pistols x 50 (alternate legs)
OHS x 25 65/95 lbs Go for speed and snatch into your first rep. Make sure you stand up after each rep
Run 800 meters
No Pistol to the floor? Go to a box but be realistic. You should be able to do these quite quickly so don't choose a depth that is barely possible for 1 rep.
Beginners:
Run or Row 400 meters
25 air squats
15 OHS
Run or Row 400 meters
Monday, September 29 2014
A. For Time:
30 strict pull ups or chin ups AFAP
30 chest to bar kipping pull ups AFAP
Note: You should have 1 total time for Part A. Be strategic with this one and be honest. Your chest or neck must TOUCH the bar. Don't cheat.
To do part A prescribed, you need at least 3 strict and strong pull ups or chin ups. Otherwise, choose from the following:
You have 1, maybe 2 pull ups or chin ups, but that second one is a struggle? Do 20 strict feet elevated ring rows or ground rows (Don't Cheat)!!!!
30 kipping chin ups or pull ups
You have kipping chin ups/pull ups but no strict ones? Do:
20 ground rows
30 kipping chin ups/pull ups (may use a band if you have a 30 sec eccentric)
You have neither kipping nor strict chin ups/pull ups? Do:
either elevated or hinge rows x 30 reps
Treat Part A as a game. You need to be strategic. Expect to take at least 10 minutes to complete.
B. 60 sec AMRAP Hang Power Snatch 55/75 lbs
60 sec AMRAP Box Jumps 20/24"
60 sec AMRAP Shoulder Taps
60 sec rest
4 sets
30 strict pull ups or chin ups AFAP
30 chest to bar kipping pull ups AFAP
Note: You should have 1 total time for Part A. Be strategic with this one and be honest. Your chest or neck must TOUCH the bar. Don't cheat.
To do part A prescribed, you need at least 3 strict and strong pull ups or chin ups. Otherwise, choose from the following:
You have 1, maybe 2 pull ups or chin ups, but that second one is a struggle? Do 20 strict feet elevated ring rows or ground rows (Don't Cheat)!!!!
30 kipping chin ups or pull ups
You have kipping chin ups/pull ups but no strict ones? Do:
20 ground rows
30 kipping chin ups/pull ups (may use a band if you have a 30 sec eccentric)
You have neither kipping nor strict chin ups/pull ups? Do:
either elevated or hinge rows x 30 reps
Treat Part A as a game. You need to be strategic. Expect to take at least 10 minutes to complete.
B. 60 sec AMRAP Hang Power Snatch 55/75 lbs
60 sec AMRAP Box Jumps 20/24"
60 sec AMRAP Shoulder Taps
60 sec rest
4 sets
Thursday, September 25, 2014
Jeff Leach: "We are more microbe than mammal".
Ok, so maybe you haven't been able to keep up with the
material I have been sending your way regarding microbes and gut health.
Well, here is a great transcription between Jeff Leach and Chris
Kresser on resistant starch, the origins of the Human Gut Project and
much more.
http://chriskresser.com/you-are-what-your-bacteria-eat-the-importance-of-feeding-your-microbiome-with-jeff-leach
http://chriskresser.com/you-are-what-your-bacteria-eat-the-importance-of-feeding-your-microbiome-with-jeff-leach
Sunday, September 21, 2014
Sunday, September 27, 2014
A. Snatch Balance
Advanced/Intermediate - 50-60% of your max x 3 sets x 5reps
Beginner: 3 position snatch balance x 5 sets x 3 reps
B. Run 400 meters
3 Rounds for Time
Bar Dips x 7
Air squats x 25
Run 400 meters
Advanced/Intermediate - 50-60% of your max x 3 sets x 5reps
Beginner: 3 position snatch balance x 5 sets x 3 reps
B. Run 400 meters
3 Rounds for Time
Bar Dips x 7
Air squats x 25
Run 400 meters
Saturday, September 27, 2014
A. Front Squats 8-10, 6-8 or 4-6 @ 30x1 x 4 sets
B. Kipping pull ups x 20
burpees x 30
KB Swings x 40 35/55 lbs
Kipping Pull ups x 15
Burpees x 20
KB Swings x 30 35/55 lbs
kipping pull ups x 10
Burpees x 15
KB Swings x 20 35/55 lbs
B. Kipping pull ups x 20
burpees x 30
KB Swings x 40 35/55 lbs
Kipping Pull ups x 15
Burpees x 20
KB Swings x 30 35/55 lbs
kipping pull ups x 10
Burpees x 15
KB Swings x 20 35/55 lbs
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