Jan 7 2014
Fitness 4 sets Rip trainer chops x 3 levels Lunge walk KB pass thru x 12 steps One arm KB Row x 6-10 5 rounds of complex w/medicine ball 6 reverse lunges w/med ball + 8 ab mat sit ups w/med ball +10 wall balls Rest as needed between sets Performance 4 sets Rip trainer chops x 3 levels Single arm lunging waiter walk x 12 6-10 kip swings (no pull) 5 rounds of complex w/barbell 3 power cleans + 6 reverse lunges + 6 STOH Rest as needed between sets Sport 3 sets not for time Ring MU x 3-5 Free standing HS hold x 30 seconds 40-50 DU calm breathing, relaxed shoulders, fast wrist, low bounce with skipping rope EMOM x 12 3 Clean and Jerks @155#/105# + 2 T2B ***keep adding 2 T2B until you can’t complete in the time required, then start back at 2 and…
Jan 6 2014
Jan 6 – Jan 10 focus for all levels: Skill and speed development, please keep your workouts in perspective…you may be challenged with some new movements or re visiting some old goats. PR’s are less important this week, quality of movement with speed and increasing confidence is key this week. Oh yeah lets have some fun! Fitness Level 1 testing: 1 attempt at unbroken push ups Rest 45 sec – 60 sec 3 attempts at unbroken single under’s (if you reach 100 it’s time to start your DU apprenticeship) Rest 45 sec – 60 sec 500 m row for time ***Rest 5 minutes then… EMOM x 10 Even minutes static squat hold at your full depth x 30 seconds Odd minutes plank hold x 30 seconds ***if you need to come out of the squat or plank before 30 seconds = 10 burpee penalty that will be tallied and performed…
Jan 4 2013
All levels 5 rounds for reps 90 seconds of rowing (calories) 30 seconds rest 90 seconds of KB swings 30 seconds rest 90 seconds of DU 30 seconds rest 90 seconds of plank on rings 30 seconds rest Compare results to August 2013
Jan 3 2014
Fitness 10-8-6-6-6 DB chest press (work up to a heavy 6 and keep the load for 3 sets) 12-12-10-10-10 (each arm) One arm DB row (as heavy as possible) 12-10-8-8-8 (each leg) DB split squat (elevate rear leg if experienced) Rest 60 seconds – 2 minutes between each set Performance Back Squats 5-5-5-5-5 (work up to a heavy 5 then perform 3 additional sets at that weight) Shoulder press 3-3-3-3-3 (work up to a heavy 3 then perform 3 additional sets at that weight) Sport Warmup: After a dynamic warmup perform the following complex 3 rounds with empty bar 200 m run or row 3 power cleans 3 front squats 3 push press 3 OHS 5 rounds to max load “Bear Complex” 7 sets of: 1 power clean + 1 front squat + 1 push press + 1 back squat + 1 behind the neck press Compare results to August…