D5-W4
Speed Day
Warmup with box jumps.
A: Box Squat x 2; 8 sets @ 50% of 1RM; Rest 1 min b/t sets
B: Speed Bench Press x 3; 8 sets @ 50% of 1 RM; rest 1 min b/t sets
C: Deadlift x 2; 8 sets @ 45% 1RM; rest 30 seconds b/t sets
On boxsquat, sit to a bench/box that is just below parallel. Use a power rack if you have it. When sitting to the box, put all your weight on it, maintain internal pressure, and quickly stand from the bottom while keeping the weight controlled. This is a technique called static overcome by dynamic strength. When sitting you are in a static, seated position, then you propel yourself dynamically up to a standing position. These movements/reps should be done explosively with purpose.
+
AMRAP x 1 strict ring dips
rest 3 minutes
AMRAP x 1 kipping pullups
rest 3 minutes
AMRAP in 2 minutes of GHD Situps
072910
D4-W4
30 min recovery run, under 75% of heart rate if you have a HR monitor.
+
Skill work.
Pick 3 weaknesses and alternate between them for 30 min.
30 min recovery run, under 75% of heart rate if you have a HR monitor.
+
Skill work.
Pick 3 weaknesses and alternate between them for 30 min.
072810
D3-W4
A1: High Pull 3x3 progressive
A2: Press 3x3 progressive
A3: Front Squat 3x3 progressive
Build to a 3RM for the day on each.
+
4 rounds:
KB Snatch (heavy) x 10 Each side; 30 seconds
Thruster #45 x 30 unbroken; 30 seconds
Toes to Bar x 20; 90 seconds
A1: High Pull 3x3 progressive
A2: Press 3x3 progressive
A3: Front Squat 3x3 progressive
Build to a 3RM for the day on each.
+
4 rounds:
KB Snatch (heavy) x 10 Each side; 30 seconds
Thruster #45 x 30 unbroken; 30 seconds
Toes to Bar x 20; 90 seconds
072710
D2-W4
25 min easy run
+
4 rounds of:
Clean and Jerk 60% x 3; 30 second rest
Box Jump x 3 (as high as you can); 30 second rest
Handstand walk x 20 seconds; 30 second rest
Doubleunders x 30; 30 second rest
Ring L-sits x 15 seconds; 2 min rest
Clean and Jerks focus on form, feel the weight, notice what your body does.
Box Jumps are for height. You want to push it, but keep it safe.
Walk on your hands for 20 seconds
Doubleunders focus on speed and conserving energy (don't waste movement)
Try to keep hips and heels in line.
25 min easy run
+
4 rounds of:
Clean and Jerk 60% x 3; 30 second rest
Box Jump x 3 (as high as you can); 30 second rest
Handstand walk x 20 seconds; 30 second rest
Doubleunders x 30; 30 second rest
Ring L-sits x 15 seconds; 2 min rest
Clean and Jerks focus on form, feel the weight, notice what your body does.
Box Jumps are for height. You want to push it, but keep it safe.
Walk on your hands for 20 seconds
Doubleunders focus on speed and conserving energy (don't waste movement)
Try to keep hips and heels in line.
072610
D1-W4
A1 Powerclean 5x3 progressive
A2 Bench Press 5x5 progressive
A3 Back Squat 5x5 progressive
Rest as needed.
"Progressive" means that the weight increases as you go, you should finish with the heaviest weight you can handle for the prescribed reps. Guideline of finishing with 107% of last Monday's "across" numbers.
+
4 rounds of:
30 Box Jumps (24"/20") ; 30 seconds
15 CTB Pullups; 90 seconds
Goal is everything unbroken.
+
3 rounds:
B1: Planks x 60 seconds (advanced athletes do 1 armed 30 seconds each side); 30 second rest
B2: GHD Hip Extension x 15 (use weight if necessary) ; 60 second rest
On the plank, assume a pushup position: arms straight. For one armed, hand that's is not on the ground rests on the lower back. Square your hips to the ground, bring your feet close together to make it harder. Body stays in a rigid line from shoulders to ankles. Eventually add weight.
A1 Powerclean 5x3 progressive
A2 Bench Press 5x5 progressive
A3 Back Squat 5x5 progressive
Rest as needed.
"Progressive" means that the weight increases as you go, you should finish with the heaviest weight you can handle for the prescribed reps. Guideline of finishing with 107% of last Monday's "across" numbers.
+
4 rounds of:
30 Box Jumps (24"/20") ; 30 seconds
15 CTB Pullups; 90 seconds
Goal is everything unbroken.
+
3 rounds:
B1: Planks x 60 seconds (advanced athletes do 1 armed 30 seconds each side); 30 second rest
B2: GHD Hip Extension x 15 (use weight if necessary) ; 60 second rest
On the plank, assume a pushup position: arms straight. For one armed, hand that's is not on the ground rests on the lower back. Square your hips to the ground, bring your feet close together to make it harder. Body stays in a rigid line from shoulders to ankles. Eventually add weight.
072310
D5-W3
Rest as needed between singles.
A: Overhead Squat 5x1
B: Push Jerk 5x1
C: Kipping Ring Dip AMRAP x 1
D: Pistols AMRAP x 1
(start with your non dominant leg amrap. Rest 2 min. Dominant leg amrap)
Option for C: chest to deck pushups amrap x 1
(knees cannot touch the floor during test)
OR AMRAP knee pushups x 1
Option for D: Air Squats AMRAP x 1
(no pausing on top or bottom, doing so terminates set)
Rest as needed between singles.
A: Overhead Squat 5x1
B: Push Jerk 5x1
C: Kipping Ring Dip AMRAP x 1
D: Pistols AMRAP x 1
(start with your non dominant leg amrap. Rest 2 min. Dominant leg amrap)
Option for C: chest to deck pushups amrap x 1
(knees cannot touch the floor during test)
OR AMRAP knee pushups x 1
Option for D: Air Squats AMRAP x 1
(no pausing on top or bottom, doing so terminates set)
072110
D3-W3
AM:
10 minute easy warmup run
A1: High Pull 3x3 across
A2: Press 3x3 across
A3: Front Squat 3x3 across
Use 103% to 105% of weights from 2 weeks ago.
2 rounds of:
AMRAP in 30 seconds of 45# barbell thruster
rest 1 min
AMRAP in 45 seconds of burpees
rest 90 seconds
AMRAP in 1 minute of doubleunders
rest 2 minutes
Advanced athletes:
Evening:
4 rounds:
A1: weighted pullup x 3; 1 min
A2: thruster x 3; 4 min
AM:
10 minute easy warmup run
A1: High Pull 3x3 across
A2: Press 3x3 across
A3: Front Squat 3x3 across
Use 103% to 105% of weights from 2 weeks ago.
2 rounds of:
AMRAP in 30 seconds of 45# barbell thruster
rest 1 min
AMRAP in 45 seconds of burpees
rest 90 seconds
AMRAP in 1 minute of doubleunders
rest 2 minutes
Advanced athletes:
Evening:
4 rounds:
A1: weighted pullup x 3; 1 min
A2: thruster x 3; 4 min
072010
D2-W3
4k Steady Row:
1st 1k @ 20 strokes per minute (SPM)
2nd 1k @ 24 SPM
3rd 1k @ 28 SPM
4th 1k @ 24 SPM
Row at a pace that has you breathing hard, but not gasping. You should be able to hold a conversation. Focus on strokes
4 rounds of:
Snatch Balance 60% of max OHS x 5; 30 second rest
Triple Under x 5; 30 second rest
Pistols x 5 each side; 30 second rest
Ring Handstand x 20 seconds; 30 second rest
Ring L-sits x 15 seconds; 2 min rest
Snatch balance focus on speed and dropping yourself beneath the bar.
Triple unders are tough. You have to focus on wrist speed more than anything else. Do 25 doubleunders if you can't do triple unders.
Ring handstands are accumulated time.
Ring L-sits are accumulated time.
4k Steady Row:
1st 1k @ 20 strokes per minute (SPM)
2nd 1k @ 24 SPM
3rd 1k @ 28 SPM
4th 1k @ 24 SPM
Row at a pace that has you breathing hard, but not gasping. You should be able to hold a conversation. Focus on strokes
4 rounds of:
Snatch Balance 60% of max OHS x 5; 30 second rest
Triple Under x 5; 30 second rest
Pistols x 5 each side; 30 second rest
Ring Handstand x 20 seconds; 30 second rest
Ring L-sits x 15 seconds; 2 min rest
Snatch balance focus on speed and dropping yourself beneath the bar.
Triple unders are tough. You have to focus on wrist speed more than anything else. Do 25 doubleunders if you can't do triple unders.
Ring handstands are accumulated time.
Ring L-sits are accumulated time.
071910
D1-W3
A1 Powerclean 5x3 across
A2 Bench Press 5x5 across
A3 Back Squat 5x5 across
Rest 3 min b/t sets
Compare to D1-W1 of this cycle. Go up 5% (multiply your previous weights by 1.05)
+
4 rounds:
Strict toes to bar (hanging leg raise) x 10; 30 seconds
GHD Hip Extension x 15 ; 30 seconds (use weight if necessary)
Advanced athletes:
Evening work:
3 rounds of:
200m Sprint @ 95%
20 lunges
3 min rest
800m Run
AMRAP pushups unbroken
3 min rest
Each 200m sprint should be done hard, but at a consistent pace. Same with the 800. Note each split for both runs and reps achieved on pushups per round.
A1 Powerclean 5x3 across
A2 Bench Press 5x5 across
A3 Back Squat 5x5 across
Rest 3 min b/t sets
Compare to D1-W1 of this cycle. Go up 5% (multiply your previous weights by 1.05)
+
4 rounds:
Strict toes to bar (hanging leg raise) x 10; 30 seconds
GHD Hip Extension x 15 ; 30 seconds (use weight if necessary)
Advanced athletes:
Evening work:
3 rounds of:
200m Sprint @ 95%
20 lunges
3 min rest
800m Run
AMRAP pushups unbroken
3 min rest
Each 200m sprint should be done hard, but at a consistent pace. Same with the 800. Note each split for both runs and reps achieved on pushups per round.
071610
D5-W2
Speed Day
Warmup with box jumps.
A: Box Squat x 2; 8 sets @ 50% of 1RM; Rest 1 min b/t sets
B: Speed Bench Press x 3; 8 sets @ 50% of 1 RM; rest 1 min b/t sets
C: Deadlift x 2; 8 sets @ 45% 1RM; rest 30 seconds b/t sets
On boxsquat, sit to a bench/box that is just below parallel. Use a power rack if you have it. When sitting to the box, put all your weight on it, maintain internal pressure, and quickly stand from the bottom while keeping the weight controlled. This is a technique called static overcome by dynamic strength. When sitting you are in a static, seated position, then you propel yourself dynamically up to a standing position. These movements/reps should be done explosively with purpose.
+
AMRAP x 1 strict handstand pushups
rest 3 minutes
AMRAP x 1 strict deadhang pullups
rest 3 minutes
AMRAP in 2 minutes of anchored situps
Speed Day
Warmup with box jumps.
A: Box Squat x 2; 8 sets @ 50% of 1RM; Rest 1 min b/t sets
B: Speed Bench Press x 3; 8 sets @ 50% of 1 RM; rest 1 min b/t sets
C: Deadlift x 2; 8 sets @ 45% 1RM; rest 30 seconds b/t sets
On boxsquat, sit to a bench/box that is just below parallel. Use a power rack if you have it. When sitting to the box, put all your weight on it, maintain internal pressure, and quickly stand from the bottom while keeping the weight controlled. This is a technique called static overcome by dynamic strength. When sitting you are in a static, seated position, then you propel yourself dynamically up to a standing position. These movements/reps should be done explosively with purpose.
+
AMRAP x 1 strict handstand pushups
rest 3 minutes
AMRAP x 1 strict deadhang pullups
rest 3 minutes
AMRAP in 2 minutes of anchored situps
071510
D4-W2
30 min recovery run, under 75% of heart rate if you have a HR monitor.
+
Skill work.
Pick 3 weaknesses and alternate between them for 30 min.
30 min recovery run, under 75% of heart rate if you have a HR monitor.
+
Skill work.
Pick 3 weaknesses and alternate between them for 30 min.
071410
D3-W2
A1: High Pull 3x3 progressive
A2: Press 3x3 progressive
A3: Front Squat 3x3 progressive
Build to a 3RM for the day on each.
+
4 rounds:
KB Swings (heavy) x 15 unbroken; 30 seconds
Wallballs (20/16 to 10') x 20 unbroken; 30 seconds
Hanging Knees to elbows x 15; 90 seconds
KB swings use as heavy as you can handle for 15 unbroken. Weight can change between rounds as needed.
Wallballs focus on speed, fluidity and what your body is doing.
Hanging knees for rhythm; get in your groove, and if you can't... practice. Rhythm should be your focus.
A1: High Pull 3x3 progressive
A2: Press 3x3 progressive
A3: Front Squat 3x3 progressive
Build to a 3RM for the day on each.
+
4 rounds:
KB Swings (heavy) x 15 unbroken; 30 seconds
Wallballs (20/16 to 10') x 20 unbroken; 30 seconds
Hanging Knees to elbows x 15; 90 seconds
KB swings use as heavy as you can handle for 15 unbroken. Weight can change between rounds as needed.
Wallballs focus on speed, fluidity and what your body is doing.
Hanging knees for rhythm; get in your groove, and if you can't... practice. Rhythm should be your focus.
071310
D2-W2
15 min Warmup run at recovery pace. That's an easy talking pace. Work on technique.
4 rounds of:
Overhead Squat 60% x 5; 30 second rest
Muscleups x 1-5; 30 second rest
L-sits accumulate 25 seconds; 30 second rest
Handstand accumulate 25 seconds; 2 minute rest
High quality reps on the overhead squats. Focus on stability.
Between 1 and 5 muscleups depending on your competency, if you can't do one yet, drill the progressions for 1 minute.
L-sits can be done in one set of 20 seconds, or many sets if necessary.
Handstands can be done against the wall, but try to balance off the wall as much as you can.
15 min Warmup run at recovery pace. That's an easy talking pace. Work on technique.
4 rounds of:
Overhead Squat 60% x 5; 30 second rest
Muscleups x 1-5; 30 second rest
L-sits accumulate 25 seconds; 30 second rest
Handstand accumulate 25 seconds; 2 minute rest
High quality reps on the overhead squats. Focus on stability.
Between 1 and 5 muscleups depending on your competency, if you can't do one yet, drill the progressions for 1 minute.
L-sits can be done in one set of 20 seconds, or many sets if necessary.
Handstands can be done against the wall, but try to balance off the wall as much as you can.
071210
D1-W2
A1 Powerclean 5x3 progressive
A2 Bench Press 5x5 progressive
A3 Back Squat 5x5 progressive
Rest as needed.
"Progressive" means that the weight increases as you go, you should finish with the heaviest weight you can handle for the prescribed reps. Guideline of finishing with 107% of last Monday's "across" numbers.
+
4 rounds of:
40 doubleunders; 30 seconds
20 Pullups; 90 seconds
Goal is everything unbroken.
+
3 rounds:
B1: GHD Situps x 30; 45 seconds
B2: GHR x 12; 45 seconds
A1 Powerclean 5x3 progressive
A2 Bench Press 5x5 progressive
A3 Back Squat 5x5 progressive
Rest as needed.
"Progressive" means that the weight increases as you go, you should finish with the heaviest weight you can handle for the prescribed reps. Guideline of finishing with 107% of last Monday's "across" numbers.
+
4 rounds of:
40 doubleunders; 30 seconds
20 Pullups; 90 seconds
Goal is everything unbroken.
+
3 rounds:
B1: GHD Situps x 30; 45 seconds
B2: GHR x 12; 45 seconds
070910
D5-W1
B: Push Press 5x1
C: Strict Ring Dip AMRAP x 1
D: Pistols AMRAP x 1
(start with your non dominant leg amrap. Rest 2 min. Dominant leg amrap)
Option for C: chest to deck pushups amrap x 1
(knees cannot touch the floor during test)
OR AMRAP knee pushups x 1
Option for D: Air Squats AMRAP x 1
(no pausing on top or bottom, doing so terminates set)
Rest as needed between singles.
B: Push Press 5x1
C: Strict Ring Dip AMRAP x 1
D: Pistols AMRAP x 1
(start with your non dominant leg amrap. Rest 2 min. Dominant leg amrap)
Option for C: chest to deck pushups amrap x 1
(knees cannot touch the floor during test)
OR AMRAP knee pushups x 1
Option for D: Air Squats AMRAP x 1
(no pausing on top or bottom, doing so terminates set)
070810
D4-W1
Rest Day
Optional run for Advanced athletes. Keep HR low, between 60 and 70% of max. Or easy talking pace. From 20 to 40 minutes.
Tomorrow we go heavy.
Rest Day
Optional run for Advanced athletes. Keep HR low, between 60 and 70% of max. Or easy talking pace. From 20 to 40 minutes.
Tomorrow we go heavy.
070710
D3-W1
AM:
10 minute easy warmup run
A1: High Pull 3x3 across
A2: Press 3x3 across
A3: Front Squat 3x3 across
If this is your first time through this cycle take 95% of of phase 1's D3-W3's heaviest set of 3 for all sets today. Rest 4 min b/t sets. Otherwise, stay with a difficult but achievable weight.
4 rounds:
B1: unbroken box jumps x 30; 1 min
B2: knees to elbows x 20; 2 min
Advanced athletes:
At least 4 hours rest.
PM:
10x10 doubleunders warmup; 10 sec
3 rounds:
A1: weighted pullup x 5; 1 min
A2: thruster x 5; 4 min
AM:
10 minute easy warmup run
A1: High Pull 3x3 across
A2: Press 3x3 across
A3: Front Squat 3x3 across
If this is your first time through this cycle take 95% of of phase 1's D3-W3's heaviest set of 3 for all sets today. Rest 4 min b/t sets. Otherwise, stay with a difficult but achievable weight.
4 rounds:
B1: unbroken box jumps x 30; 1 min
B2: knees to elbows x 20; 2 min
Advanced athletes:
At least 4 hours rest.
PM:
10x10 doubleunders warmup; 10 sec
3 rounds:
A1: weighted pullup x 5; 1 min
A2: thruster x 5; 4 min
070610
D2-W1
Skill Day
3k Easy Steady Row:
1st 1k @ 20 strokes per minute
2nd 1k @ 24 strokes per minute
3rd 1k @ 28 strokes per minute
Keep the 500m pace @ men 2:00 or slower, women 2:15 or slower
4 rounds of:
Squat Snatch 55%x3; 30 second rest
Doubleunders x 25 for speed; 30 second rest
L-sits accumulate 20 seconds; 30 second rest
Parallette Handstand accumulate 20 seconds; 2 minute rest
Squat snatch are high quality reps. Reset on each rep.
Doubleunders are done for speed. If you can't yet do doubleunders, practice for 1 minute.
L-sits can be done in one set of 20 seconds, or many sets if necessary.
Parallette handstands can be done against the wall, but try to balance off the wall as much as you can.
Skill Day
3k Easy Steady Row:
1st 1k @ 20 strokes per minute
2nd 1k @ 24 strokes per minute
3rd 1k @ 28 strokes per minute
Keep the 500m pace @ men 2:00 or slower, women 2:15 or slower
4 rounds of:
Squat Snatch 55%x3; 30 second rest
Doubleunders x 25 for speed; 30 second rest
L-sits accumulate 20 seconds; 30 second rest
Parallette Handstand accumulate 20 seconds; 2 minute rest
Squat snatch are high quality reps. Reset on each rep.
Doubleunders are done for speed. If you can't yet do doubleunders, practice for 1 minute.
L-sits can be done in one set of 20 seconds, or many sets if necessary.
Parallette handstands can be done against the wall, but try to balance off the wall as much as you can.
070510 - P2D1W1
Phase 2
D1-W1
A1 Powerclean 5x3 across
A2 Bench Press 5x5 across
A3 Back Squat 5x5 across
Rest 3 min b/t sets
"Across" means the weight stays the same. If this is your first time in this cycle, take 93% of phase 1's D1-W3's heaviest set of 5, or 90% of phase 1's D5-W3's set of 3. Otherwise, stay with a difficult but achievable weight.
+
3 rounds:
B1: GHD Situps x 30; 1 min
B2: GHR x 12; 1 min
Advanced athletes:
Evening work:
6 rounds of:
4 min recovery running (approx 70% max HR if you have a HR monitor)
1 min hard running
Note highest HR achieved during hard running and time taken to recover back to 70% HR.
D1-W1
A1 Powerclean 5x3 across
A2 Bench Press 5x5 across
A3 Back Squat 5x5 across
Rest 3 min b/t sets
"Across" means the weight stays the same. If this is your first time in this cycle, take 93% of phase 1's D1-W3's heaviest set of 5, or 90% of phase 1's D5-W3's set of 3. Otherwise, stay with a difficult but achievable weight.
+
3 rounds:
B1: GHD Situps x 30; 1 min
B2: GHR x 12; 1 min
Advanced athletes:
Evening work:
6 rounds of:
4 min recovery running (approx 70% max HR if you have a HR monitor)
1 min hard running
Note highest HR achieved during hard running and time taken to recover back to 70% HR.
070210
D5-W3
This is a hard day. Take the full weekend off. Stick to very easy tasks over the weekend... eat a lot of food (this should be easy on the 4th of July weekend), get a lot of sleep.
Starting monday the program will change a bit. Just keep following it as written. Those of you who understand programming will see what I'm doing. Those of you who don't understand yet don't need to worry about it.
These past 3 weeks have developed a base; progressive weights, getting a feel for the movements and where your strength levels are, and preparing your body for what's to come. We will continue to focus on strength/mass. Some recommendations as we move into a 4 week phase:
1. Eat a lot. More than usual. Get a lot of food in post workout.
2. Try to sleep as much as you can.
3. Do what's listed as RXd (unless it's out of your current capacity range).
4. Do not waiver, become obsessed with gaining strength. Set concrete goals for squats, press, bench press and powerclean. Burn those numbers into your subconscious. Let them become an obsession.
AM:
Warmup with doubleunders and hip extensions.
Hip mobility work.
15 box jumps (singles for height)
A1 Powerclean: 5-5-5-5-5-3
A2 Bench Press: 5-5-5-5-5-3-8
A2 Squat: 5-5-5-5-5-3-8
On all exercises your last set of 5 should be 90% of your heaviest set of 5 from Monday. You're set of 3 should be the weight you intend on doing for 5 this upcoming monday. The sets of 8 should be with your 4th set of 5 weight.
+
3 rounds of:
15 Thrusters (95, 65); 10 sec
30 Doubleunders; 90 seconds
PM:
For time:
10 powerclean to overhead (155, 105)
20 box jumps (30")
20 elevated pushups (30")
20 box jumps (30")
10 squat cleans to overhead (155, 105)
Sub as necessary. But push yourself.
This is a hard day. Take the full weekend off. Stick to very easy tasks over the weekend... eat a lot of food (this should be easy on the 4th of July weekend), get a lot of sleep.
Starting monday the program will change a bit. Just keep following it as written. Those of you who understand programming will see what I'm doing. Those of you who don't understand yet don't need to worry about it.
These past 3 weeks have developed a base; progressive weights, getting a feel for the movements and where your strength levels are, and preparing your body for what's to come. We will continue to focus on strength/mass. Some recommendations as we move into a 4 week phase:
1. Eat a lot. More than usual. Get a lot of food in post workout.
2. Try to sleep as much as you can.
3. Do what's listed as RXd (unless it's out of your current capacity range).
4. Do not waiver, become obsessed with gaining strength. Set concrete goals for squats, press, bench press and powerclean. Burn those numbers into your subconscious. Let them become an obsession.
AM:
Warmup with doubleunders and hip extensions.
Hip mobility work.
15 box jumps (singles for height)
A1 Powerclean: 5-5-5-5-5-3
A2 Bench Press: 5-5-5-5-5-3-8
A2 Squat: 5-5-5-5-5-3-8
On all exercises your last set of 5 should be 90% of your heaviest set of 5 from Monday. You're set of 3 should be the weight you intend on doing for 5 this upcoming monday. The sets of 8 should be with your 4th set of 5 weight.
+
3 rounds of:
15 Thrusters (95, 65); 10 sec
30 Doubleunders; 90 seconds
PM:
For time:
10 powerclean to overhead (155, 105)
20 box jumps (30")
20 elevated pushups (30")
20 box jumps (30")
10 squat cleans to overhead (155, 105)
Sub as necessary. But push yourself.
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