A: Back Squat: 90%/2 x 6
B: Press: 3 sets of 5
Rest 2+ hours
2 rounds of:
500m Row
10 Push Presses @ 135/95
20 KB Swings @ 72/53
30 Box Jumps 24"/20"
40 Doubleunder
083010
Muscleups practice for 10 minutes.
Handstand practice for 10 minutes.
Row: 500m @ 90% x 4; 2 min rest
Rest 10 minutes
5 rounds of:
Power Snatch x 5 unbroken
50 doubleunders (sets of 25 unbroken)
3 min rest
Adjust PS weight as necessary.
Handstand practice for 10 minutes.
Row: 500m @ 90% x 4; 2 min rest
Rest 10 minutes
5 rounds of:
Power Snatch x 5 unbroken
50 doubleunders (sets of 25 unbroken)
3 min rest
Adjust PS weight as necessary.
082910
Hard Double:
AM:
Snatch: build up to 2RM
Clean and Jerk: build up to 2RM
Front Squat: build to 3RM
PM:
21-15-9 of
CTB Pullups
Burpees Box Jumps (20")
As soon as you finish the WOD AMRAP doubleunders until the 10 min mark.
AM:
Snatch: build up to 2RM
Clean and Jerk: build up to 2RM
Front Squat: build to 3RM
PM:
21-15-9 of
CTB Pullups
Burpees Box Jumps (20")
As soon as you finish the WOD AMRAP doubleunders until the 10 min mark.
082710
A: Run 400m x 5; 2 min rest
B: For time:
"Flight Simulator"
5 unbroken doubleunders
10 unbroken doubleunders
15 unbroken doubleunders
20 unbroken doubleunders
25 unbroken doubleunders
30 unbroken doubleunders
35 unbroken doubleunders
40 unbroken doubleunders
45 unbroken doubleunders
50 unbroken doubleunders
45 unbroken doubleunders
40 unbroken doubleunders
35 unbroken doubleunders
30 unbroken doubleunders
25 unbroken doubleunders
20 unbroken doubleunders
15 unbroken doubleunders
10 unbroken doubleunders
5 unbroken doubleunders
B: For time:
"Flight Simulator"
5 unbroken doubleunders
10 unbroken doubleunders
15 unbroken doubleunders
20 unbroken doubleunders
25 unbroken doubleunders
30 unbroken doubleunders
35 unbroken doubleunders
40 unbroken doubleunders
45 unbroken doubleunders
50 unbroken doubleunders
45 unbroken doubleunders
40 unbroken doubleunders
35 unbroken doubleunders
30 unbroken doubleunders
25 unbroken doubleunders
20 unbroken doubleunders
15 unbroken doubleunders
10 unbroken doubleunders
5 unbroken doubleunders
082610
AM:
Snatch: 80%/2 x 4
CJ: 85%/1, 90%/1, 93%/1, 80%/2 x 2
Backsquat: 80%/5 x 3
PM:
5 rounds:
10 Burpees
15 Pullups
90 second rest
Rest 10 min
5 rounds of:
GHD situps x 10
Hip extensions x 10
Snatch: 80%/2 x 4
CJ: 85%/1, 90%/1, 93%/1, 80%/2 x 2
Backsquat: 80%/5 x 3
PM:
5 rounds:
10 Burpees
15 Pullups
90 second rest
Rest 10 min
5 rounds of:
GHD situps x 10
Hip extensions x 10
082410
A: Powerclean: 1.1.1 x 5; 3 min rests
'.' = 10 sec pause
B: Bench Press: 8-5-3-8-5-3; 3 min rests
4 rounds:
500m Row
25 Burpees
*Rest
*Rest time = Work time
'.' = 10 sec pause
B: Bench Press: 8-5-3-8-5-3; 3 min rests
4 rounds:
500m Row
25 Burpees
*Rest
*Rest time = Work time
082310
Build to heavy single on thruster.
then:
3 rounds of:
60 ft of handstand walks
10 Front Squat @ Bodyweight
Rest 3 minutes
3 rounds of:
75 doubleunders (unbroken sets of 25)
25 pushups
then:
3 rounds of:
60 ft of handstand walks
10 Front Squat @ Bodyweight
Rest 3 minutes
3 rounds of:
75 doubleunders (unbroken sets of 25)
25 pushups
082210
A: 1 Power Snatch + 5 OHS; 4 sets; 3 min b/t sets
Same weight for PS and OHS.
B: 800m x 4; 3 min rests
Same weight for PS and OHS.
B: 800m x 4; 3 min rests
082010
AM:
Snatch Max
Clean and Jerk Max
Back Squat Max
+
8 rounds for time of:
6 Squat Cleans @ 135
12 Pullups
24 Doubleunders
Snatch Max
Clean and Jerk Max
Back Squat Max
+
8 rounds for time of:
6 Squat Cleans @ 135
12 Pullups
24 Doubleunders
081710
3 skills practice.
Pick 3 skills, alternate practicing between them for 15 minutes.
5 rounds of:
Run 800m
AMRAP unbroken powercleans (155, 105)
4 min rests b/t attempts
Note 800m split and powerclean reps per round.
Pick 3 skills, alternate practicing between them for 15 minutes.
5 rounds of:
Run 800m
AMRAP unbroken powercleans (155, 105)
4 min rests b/t attempts
Note 800m split and powerclean reps per round.
081610
A1: Bar Muscleups 5 sets of 3; 10 seconds
A2: Pistols 5 sets of 3 each side; 1 minute
B:
4 rounds of:
500m Row
10 Handstand Pushups
C:
Deadlift 15 reps as heavy as you can go.
Build up weight, use around 70 to 75% (will vary). One attempt. Record results.
A2: Pistols 5 sets of 3 each side; 1 minute
B:
4 rounds of:
500m Row
10 Handstand Pushups
C:
Deadlift 15 reps as heavy as you can go.
Build up weight, use around 70 to 75% (will vary). One attempt. Record results.
081510
Squat Snatch: Build to heavy single
Take that weight and do:
Snatch Balance: 1 + 2 OHS x 5; rest 3 min b/t
+
Bench Press: 8, 8, 8, 8, 8; 20 seconds
CTB Pullups: 15, 15, 15, 15, 15; 3 min
+
For time:
50 Burpees
100 doubleunders
Take that weight and do:
Snatch Balance: 1 + 2 OHS x 5; rest 3 min b/t
+
Bench Press: 8, 8, 8, 8, 8; 20 seconds
CTB Pullups: 15, 15, 15, 15, 15; 3 min
+
For time:
50 Burpees
100 doubleunders
081310
Overhead Squat build to heavy triple
then:
4 rounds of:
350m row
25 Wallballs
35 Box Jumps (20")
then:
4 rounds of:
350m row
25 Wallballs
35 Box Jumps (20")
081210
A: Push Press: 1, 1, 1, 1, 1; rest 20 seconds
B: Power Clean: 3, 3, 3, 3, 3; rest 3 minutes
Weights for these should be pretty close. Push press the your weight. Drop it to the ground (adjust weight if necessary - be quick) then powerclean it for 3. On the last powerclean rerack it. Adjust weight between sets as necessary. Make it heavy.
4 rounds of:
500m Row
25 GHD Situps
2 min rest
Note round splits.
B: Power Clean: 3, 3, 3, 3, 3; rest 3 minutes
Weights for these should be pretty close. Push press the your weight. Drop it to the ground (adjust weight if necessary - be quick) then powerclean it for 3. On the last powerclean rerack it. Adjust weight between sets as necessary. Make it heavy.
4 rounds of:
500m Row
25 GHD Situps
2 min rest
Note round splits.
081110
Alright. Phase 3. A balanced strength and metcon program. Anyone wanting to gain strength specifically I recommend doing phase 2 over again.
General mobility warmup.
A1 Back Squat: 5,4,3,2,1; 3 min rest
A2 Weighted Pullup: 5,4,3,2,1; 3 min rest
5 minutes after last pullup
B:
3 rounds of 1 min burpees, 1 min rest
Immediately followed by:
AMRAP doubleunders in 4 minutes
General mobility warmup.
A1 Back Squat: 5,4,3,2,1; 3 min rest
A2 Weighted Pullup: 5,4,3,2,1; 3 min rest
5 minutes after last pullup
B:
3 rounds of 1 min burpees, 1 min rest
Immediately followed by:
AMRAP doubleunders in 4 minutes
080410
Deload D3
A1: High Pull 3x3 across
A2: Press 3x3 across
A3: Front Squat 3x3 across
Use 75% of what you normally use for all sets.
B1: 10 kipping pullups x 3; 10 seconds
B2: 15 box jumps (20") x 3; 60 seconds
C1: 10 GHD situps x 3; 30 seconds
C2: 15 Hip Extensions x 3; 30 seconds
A1: High Pull 3x3 across
A2: Press 3x3 across
A3: Front Squat 3x3 across
Use 75% of what you normally use for all sets.
B1: 10 kipping pullups x 3; 10 seconds
B2: 15 box jumps (20") x 3; 60 seconds
C1: 10 GHD situps x 3; 30 seconds
C2: 15 Hip Extensions x 3; 30 seconds
080210
Deload D1
Used between phases as necessary.
A1 Powerclean 5x3 across
A2 Bench Press 5x5 across
A3 Back Squat 5x5 across
Use 75% of what you normally use for all sets.
Kettlebell windmills: 3 sets of 5 (light)
Rotator Cuff, lying external rotation: 3 sets of 10 (light)
Used between phases as necessary.
A1 Powerclean 5x3 across
A2 Bench Press 5x5 across
A3 Back Squat 5x5 across
Use 75% of what you normally use for all sets.
Kettlebell windmills: 3 sets of 5 (light)
Rotator Cuff, lying external rotation: 3 sets of 10 (light)
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