August 2015
Sat Aug 8, 2015
A. Work up to 1 RM for weighted pull-up
B. One set of Max Reps Strict Pull-ups with Bodyweight
(If less than 6 reps, scale to Ring Row for one set of max reps)
Running Wall-Ball Cindy – AMRAP 20 min:
Run 200m
One Round of WB Cindy
Run 200m
Two Rounds of WB Cindy
Run 200m
Three Rounds of WB Cindy
Run 200m
Four Rounds of WB Cindy etc…
ONE ROUND OF WB CINDY EQUALS:
5 Pull-ups
10 Push-ups
15 Wall-Balls
L1 – Ring Rows, Hands-elevated Push-ups, 14/10# WB
L2 – Kipping Pull-ups, H.R. Push-ups, 20/14# to 9/8 ft
L3 – CTB Pull-ups, Dynamic/Plyo Push-ups, 20/14# to 10/9 ft
L4 – Strict Pull-ups, Clapping Push-ups, 20/14# to 10 ft
Fri Aug 7, 2015
A. Strict Press – 3 x 5-8 reps (double progression)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
***Muscular Development and Conditioning groups split after part A today
B. Jerks from rack (L1 and L2, Push Jerk, L3 and L4 Split Jerk) - Work quickly to heavy set of 2
***Keeping rep scheme at “doubles” – try to increase load from last week
C. Kipping HSPU – technique work, practice progressions, and skill work x 8 minutes
ADV (L3 and L4) work movement through deficit and see how much deficit you can create for 3 perfect reps unbroken
D. AMRAP 9 min:
Run 400m
30 Shoulder to Overhead (Push jerks or Push press)
30 Sit-ups
Run 400m
Max reps Kipping HSPU
L1 – 65/35, Abmat sit-ups, Box HSPU or Strict Press with DB’s
L2 – 85/55, V-ups, ground level HSPU (male), 1 abmat (female)
L3 – 110/80, Weighted Sit-ups, 2’’ deficit (male), ground level (female)
L4 – 145/100, GHD Sit-ups, 8/4’’ deficit
B. Choose one of the following 2 options:
1. Push Press - 5 x 3 (increasing weight to top triple)
2. Hang Muscle-Snatch - Reps 15-12-10-8
C. SUPERSET two movements x 2 sets:
Arnold DB Press x 8-10 reps
SUPERSET with Lateral Raises x 8-10 reps
Rest 2 min
D. SUPERSET two movements x 2 sets:
Alternating DB Front Raises x 12 reps per arm (24 reps total)
SUPERSET with Face Pulls x 25 Reps
Rest 2 min
E. For Time (8 min time cap):
50 Hanging Oblique Knee-ups
100 Abmat Sit-ups
Thurs Aug 6, 2015
Recovery/Mobility Circuit x 3 Rounds:
***Note that the order doesn’t matter. Just jump on a station when it becomes available, and always walk 400m after each Row, Bike or Run. Throw on a good podcast or music and get moving for 45 minutes.
Row 500m or Assault Bike .7 mile
Brisk Walk 400m
Jog 400m
Brisk Walk 400m
Mobility of choice x 2-3 min
Examples of mobility choices:
Lax ball, foam roller, couch stretch, bands for shoulder/lats, Static or Dynamic stretching of choice for hips/hamstrings/quads, Barbell mashing, KB Squat sit, Bottom of OHS sit etc…)
Wed August 5, 2015
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
B. Split Squats (rear foot elevated) – Reps 15-12-9 (Increasing weight each set)
***Choice of DB/KB, Front rack or Back rack with barbell
C. 8 min to find top weight for complex:
1 Squat clean + 4 Front Squats (L1, hang clean then front squats)
D. With partner at same level, complete following for time (10 min time cap):
30 Power Cleans per team (alternate reps as desired)
30 Thrusters per team (alternate reps as desired)
L1 – 40/30kg, Hang power cleans (weight of choice if lower then 40/30kg)
L2 – 60/40kg
L3 – 75/50kg
L4 – 90/60kg
C. Alternating Lunges (load different than Split Squats)
5 sets of 12 reps (6 reps per leg, alternating legs) – Moderate weight, short rest b/w sets
D. DB Thrusters – 3 x 8-12 reps (increase weight each set)
E. One Round:
200m Farmers Walk
40 single-leg deficit calf raises per leg (alternate sets of 10)
Tues Aug 4, 2015
A. Bench – 3 x 5-8 (double progression)
B. Dips – 3 x 5-8 (add weight or scale as needed to hit rep range)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
C. 3 Rounds:
1 min of Push-ups
1 min Hang power snatch
1 min Burpees (lateral over bar)
1 min Double-unders
Rest 1 min
SCORE IS TOTAL REPS
L1 – Hands elevated push-ups, 45/33#, Single-unders
L2 – H.R. Push-ups, 75/55#
L3 – Dynamic/Plyo Push-ups, 95/65#
L4 – Clapping Push-ups, 110/75#
C. Inc DB Bench Press – Reps 25-20-15-10 (increasing weight)
D. Flat FB Flies – 1 x 12-15 (moderate), then 3 x 6-10 (heavy)
E. Barbell Skull Crushers – 1 x 15-20 (moderate), then 2 x 6-10 (heavy)
Mon Aug 3, 2015
A. Deadlifts – 5 x 5 (increasing each set to top set of 5)
***First 4 sets should merely be progressive warm-ups. Only ONE HEAVY SET
B. Strict Pull-ups – 3 x 5-8 (double progression)
***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.
C. 3 Clean Pulls + 1 Power Clean – 3 sets of increasing weight
(Focus getting “the scoop”, and finishing on heels with extension but no high pull)
D. For Time (8 min cap):
Run 200m
40 Deadlifts
30 Wall-Balls
20 Power Cleans (same bar as DL)
10 Muscle-ups
L1 – 85/55, 14/10# WB, Hang Power cleans, Burpee Pull-ups
L2 – 125/80, 20/14# WB to 9/8 ft, Burpee Pull-ups
L3 – 165/105, 20/14# WB to 10/9 ft
L4 – 205/125, 20/14# WB to 10 ft
C. Incline Bench Chest-Supported Barbell Rows
Reps 15-12-10-8 (increasing weight) + Drop Set on final set
https://www.youtube.com/watch?v=pCkzoSYlwww
D.2 Rounds (10 sec rest b/w movements):
Band or DB Pullovers x 15-25 reps
Assisted Pull-ups or Ring Rows x 10-15 reps
Reverse DB Flies x 15-20 reps
Rest 2 min
E. Preacher Curls (triceps resting on hump of GHD machine)
Reps 15-12-9 (increasing weight)
https://www.youtube.com/watch?v=iLTidPm-aQ8
Sat Aug 1, 2015
A. EMOM x 8 min – Ring Pull-ups or Ring Rows, choose number to hit unbroken
(The goal is to hit the same number on each of the 8 minutes)
B. AMRAP 8 min:
8 Box Jumps / Step-ups
8 Push-ups (variation of choice)
Rest 4 min
C. AMRAP 6 min:
8 TTB / KTE
16 Skater Plyos
Rest 4 min
D. AMRAP 4 min:
Muscle-ups (Burpee Pull-ups)
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