Won't be posting for awhile. I recommend following www.optimumperformancetraining.blogspot.com
I'll leave this site up as a resource for the time being.
Showing posts with label General Advanced. Show all posts
Showing posts with label General Advanced. Show all posts
011011
Find 1 RM Backsquat
rest 5 minutes
60 second row test (all out) for average watts - divide avg watts by bodyweight in #
rest as needed
10 min row test for average watts - divide avg watts by bodyweight in #
for example: 530 watts/190lbs = 3.3
If you do today, post your results.
rest 5 minutes
60 second row test (all out) for average watts - divide avg watts by bodyweight in #
rest as needed
10 min row test for average watts - divide avg watts by bodyweight in #
for example: 530 watts/190lbs = 3.3
If you do today, post your results.
010811
100 turkish getups (pick the weight, lighter than heavier)
do NOT time, focus on good movement
then
60 min row @ 70% max heart rate
if you do not know your max heart rate, this pace is very easy...
do NOT time, focus on good movement
then
60 min row @ 70% max heart rate
if you do not know your max heart rate, this pace is very easy...
010711
For time:
10 Front Squats @ 1.1x bodyweight
10 Strict HSPU
10 Pullups @ .3x bodyweight
9 FS
9 Strict HSPU
9 Pullups
...
Down to 1
10 Front Squats @ 1.1x bodyweight
10 Strict HSPU
10 Pullups @ .3x bodyweight
9 FS
9 Strict HSPU
9 Pullups
...
Down to 1
010411
AM:
A1: High Bar Back Squat: 6, 6, 4, 4, 2, 2, 1, 1; 2 minutes
A2: Supinated Grip Weighted Pullup: 6, 6, 4, 4, 2, 2, 1, 1; 2 minutes
B: One armed Plank: 40 seconds each side x 4; 30 second rest between sides
C: Doubleunders: 50 unbroken x 5; 60 sec rest
(Compare to 12/8)
PM:
6 rounds of:
20 front squats (95, 65)
15 ring pushups
A1: High Bar Back Squat: 6, 6, 4, 4, 2, 2, 1, 1; 2 minutes
A2: Supinated Grip Weighted Pullup: 6, 6, 4, 4, 2, 2, 1, 1; 2 minutes
B: One armed Plank: 40 seconds each side x 4; 30 second rest between sides
C: Doubleunders: 50 unbroken x 5; 60 sec rest
(Compare to 12/8)
PM:
6 rounds of:
20 front squats (95, 65)
15 ring pushups
010311
part 1 (courtesy of OPT):
"Unbroken 2.0"
7 rounds for time:
4 HSPU
5 squat clean - 135/105#
6 CTB chin ups
7 KBS - 2/1.5 pd
each exercise CANNOT be broken or fractioned
for HSPU - once you kick up, you must stay up, you may pause at top or bottom
for squat clean - they MUST be touch and go reps; you cannot rest bar on ground or on lap, only on shoulders if break is needed
for chin ups, chest to bar, not shirt to bar; you cannot touch down, you may rest by full hanging
for KBS - you cannot double pump, once you start swings, you must finish all reps straight
if reps are broken in any exercise, you start again with that exercise at rep 1 for that same round
(i.e. if you are in round 2 and you do 4 HSPU, then rest on ground on 3rd squat clean, you start over at rep 1 for squat clean on that 2nd round)
rest 4+ hours
Part 2:
1 mile run time trial
"Unbroken 2.0"
7 rounds for time:
4 HSPU
5 squat clean - 135/105#
6 CTB chin ups
7 KBS - 2/1.5 pd
each exercise CANNOT be broken or fractioned
for HSPU - once you kick up, you must stay up, you may pause at top or bottom
for squat clean - they MUST be touch and go reps; you cannot rest bar on ground or on lap, only on shoulders if break is needed
for chin ups, chest to bar, not shirt to bar; you cannot touch down, you may rest by full hanging
for KBS - you cannot double pump, once you start swings, you must finish all reps straight
if reps are broken in any exercise, you start again with that exercise at rep 1 for that same round
(i.e. if you are in round 2 and you do 4 HSPU, then rest on ground on 3rd squat clean, you start over at rep 1 for squat clean on that 2nd round)
rest 4+ hours
Part 2:
1 mile run time trial
010111
Run:
10 min easy
5 min hard but consistent
5 min recovery
5 min hard hard but consistent
5 min recovery
5 min hard but consistent
5 min recovery
10 min easy
123110
A1: Deadlift: 3, 3, 3, 3, 3; 2 min
A2: 7 Muscleups x 5; 2 min
+
B: Row 1000m x 3; 3 min rest
During 3 min rest accumulate as much time in a free standing handstand as possible.
+
C: 20 GHD situps x 5; 30 sec rest
122910
A1: Low Bar Backsquat: 1, 1, 1, 1, 1; 2 minutes
A2: Weighed Pullup: 1, 1, 1, 1, 1; 2 minutes
+
B:
4 rounds for time of:
40 air squats
20 pullups
+
C: 5 sets of 10 (total) windshield wipers; 60 sec rest
D: 5 sets of 20 hip extensions, 60 sec rest
E: Wrestlers bridge work - make it taxing, but not too bad
A2: Weighed Pullup: 1, 1, 1, 1, 1; 2 minutes
+
B:
4 rounds for time of:
40 air squats
20 pullups
+
C: 5 sets of 10 (total) windshield wipers; 60 sec rest
D: 5 sets of 20 hip extensions, 60 sec rest
E: Wrestlers bridge work - make it taxing, but not too bad
122710
Build to heavy snatch but not max
3 sets of 10 @ 135/95 of:
A: Overhead Squat
B: Push Press
C: Power Clean
D: Front Squat
Rest 1 minute between all sets.
E: 3 sets of 10 windshield wipers with 1 min b/t sets
F: For time:
200m walk with 95# barbell in one hand
200m walk with it in the other hand.
3 sets of 10 @ 135/95 of:
A: Overhead Squat
B: Push Press
C: Power Clean
D: Front Squat
Rest 1 minute between all sets.
E: 3 sets of 10 windshield wipers with 1 min b/t sets
F: For time:
200m walk with 95# barbell in one hand
200m walk with it in the other hand.
122310
A: Hang Power Snatch: 1, 1, 1, 1, 1; 3 min
B1: Power Clean: 10, 10, 10, 10; 1 min rest
B2: Ring Pushups AMRAP (-1); 1 min
B3: 50 doubleunders x 4; 1 min
C: 15 unbroken toes to bar x 5; 1 min
12/23, 12/24, 12/25 are all rest days. Relax, enjoy the break.
B1: Power Clean: 10, 10, 10, 10; 1 min rest
B2: Ring Pushups AMRAP (-1); 1 min
B3: 50 doubleunders x 4; 1 min
C: 15 unbroken toes to bar x 5; 1 min
12/23, 12/24, 12/25 are all rest days. Relax, enjoy the break.
122210
A: Backsquat: 20, 20, 20; 5 min rest
Last set should be very tough.
5 rounds for time:
8 Pistols
10 Strict HSPU
12 Strict Pullups
Last set should be very tough.
5 rounds for time:
8 Pistols
10 Strict HSPU
12 Strict Pullups
122110
Deadlift to heavy single in 10 minutes.
Rowing "Helen"
3 rounds of:
500m Row
21 KB swings (53, 35)
12 Pullups
Rest as needed (not more than 20 minutes)
Deadlift to heavy single in 10 minutes
Rowing "Helen"
3 rounds of:
500m Row
21 KB swings (53, 35)
12 Pullups
Rest as needed (not more than 20 minutes)
Deadlift to heavy single in 10 minutes
121910
A: Backsquat up to a heavy single.
B: 400m Run x 6; 2 min rest
C1: 10 reps @ 50% of heavy single x 8 sets; 45sec b/t sets
C2: 10 Strict Pullup x 8 sets; 45 sec b/t sets
B: 400m Run x 6; 2 min rest
C1: 10 reps @ 50% of heavy single x 8 sets; 45sec b/t sets
C2: 10 Strict Pullup x 8 sets; 45 sec b/t sets
121810
A1: Sumo Deadlift: 12, 12, 12; 20 sec rest
A2: Ring Pushup AMRAP x 3; 3 min rest
B:
3 rounds of:
250m Row
25 pushups
C:
70 GHDs for time
A2: Ring Pushup AMRAP x 3; 3 min rest
B:
3 rounds of:
250m Row
25 pushups
C:
70 GHDs for time
121710
Snatch 1 rep on the minute for 10 minutes
then:
A1: Weighted Pullup: 1, 1, 1, 1, 1; 2 minutes
A2: Press: 8, 8, 8, 8, 8; 2 min
B1: 20 unbroken pullups x 5; 1 min
B2: 10 backsquats x 5; 1 min (weight is up to you)
then:
A1: Weighted Pullup: 1, 1, 1, 1, 1; 2 minutes
A2: Press: 8, 8, 8, 8, 8; 2 min
B1: 20 unbroken pullups x 5; 1 min
B2: 10 backsquats x 5; 1 min (weight is up to you)
121610
Note each run time:
800m run hard
400m jog easy
800m run hard
400m jog easy
800m run hard
rest 10 minutes
3 rounds:
10 full snatches 135/95
10 clean and jerks 135/95
rest 2 minutes
+
3 rounds for time:
10 pistols (5 each side)
10 strict HSPU
800m run hard
400m jog easy
800m run hard
400m jog easy
800m run hard
rest 10 minutes
3 rounds:
10 full snatches 135/95
10 clean and jerks 135/95
rest 2 minutes
+
3 rounds for time:
10 pistols (5 each side)
10 strict HSPU
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