Rest
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Eat Raw Eggs
112610
1 Snatch @ 80% on the minute for 10 minutes
rest 2 minutes
5 HKTE + 5 fast burpees x 8; 45 sec rest
rest 2 minutes
Depth Jumps: 20 singles, rest as needed (not fast! go for quality)
rest 2 minutes
Row: 100m Sprint, 300m Recovery x 7
rest 2 minutes
5 HKTE + 5 fast burpees x 8; 45 sec rest
rest 2 minutes
Depth Jumps: 20 singles, rest as needed (not fast! go for quality)
rest 2 minutes
Row: 100m Sprint, 300m Recovery x 7
112410
Warmup with doubleunders, sets of 10 for speed.
A: Deadlift: 50% for 8 sets of 3; 1 min rest b/t sets
B: 100m Accelerating sprints x 6; walk back as rest
C: 10 pullups x 5; 1 min rest (work on rhythm and minimizing extra movement - efficiency)
D: 10 ghd situps x 5; 1 min rest
A: Deadlift: 50% for 8 sets of 3; 1 min rest b/t sets
B: 100m Accelerating sprints x 6; walk back as rest
C: 10 pullups x 5; 1 min rest (work on rhythm and minimizing extra movement - efficiency)
D: 10 ghd situps x 5; 1 min rest
112310
Rest
Sharpening starts tomorrow.
Just a note if you aren't going to follow this programming 100% and you're doing the NLI... make sure you're getting good sleep and not over exerting yourself over the next 10 days. Keep things short fast and intense, without extending and with plenty of rest. We'll be resting every other day to really recharge your batteries and sharpen your output.
Sharpening starts tomorrow.
Just a note if you aren't going to follow this programming 100% and you're doing the NLI... make sure you're getting good sleep and not over exerting yourself over the next 10 days. Keep things short fast and intense, without extending and with plenty of rest. We'll be resting every other day to really recharge your batteries and sharpen your output.
112210
AM:
Build to heavy Powerclean
Take 55% of weight achieved and do:
Then:
3 rounds:
10 CJ
15 CTB pullups
20 box jumps (30")
4 minute rest
PM:
Snatch work, easy. Build to no more than 70% of current PR.
A1: 250m Row x 6; 1 min rest
A2: 30 seconds AMRAP ring pushups x 6; 1:30 min rest
Build to heavy Powerclean
Take 55% of weight achieved and do:
Then:
3 rounds:
10 CJ
15 CTB pullups
20 box jumps (30")
4 minute rest
PM:
Snatch work, easy. Build to no more than 70% of current PR.
A1: 250m Row x 6; 1 min rest
A2: 30 seconds AMRAP ring pushups x 6; 1:30 min rest
112110
Warmup:
A: 30m 1-leg hops each side x 2
B1: 30m accelerating sprints x 4, walk back
B2: 30m backwards sprints x 4, walk back
C: 5 medball toss + explosive pushup to partner x 3
Workout:
A1: Deadlift: 2, 2, 2, 1, 1; 10 seconds
A2: 15 Burpees, lateral + 180 for speed x 5; 4 min
B: Ski Erg or Row: 4 min @ NLI pace x 3; 2 min rest
C: 15 unbroken HKTE x 5; 45 second rest (work on kips)
A: 30m 1-leg hops each side x 2
B1: 30m accelerating sprints x 4, walk back
B2: 30m backwards sprints x 4, walk back
C: 5 medball toss + explosive pushup to partner x 3
Workout:
A1: Deadlift: 2, 2, 2, 1, 1; 10 seconds
A2: 15 Burpees, lateral + 180 for speed x 5; 4 min
B: Ski Erg or Row: 4 min @ NLI pace x 3; 2 min rest
C: 15 unbroken HKTE x 5; 45 second rest (work on kips)
111910
AM:
A1: Powerclean: 3, 3, 2, 2, 1, 1; 10 seconds
A2: 14 Burpees x 6; 3 min rest
B: 60m Shuttle Sprint x 10; 90 second rest b/t sets
PM:
1000m Row for time
rest exactly 10 minutes
200 doubleunders for time
A1: Powerclean: 3, 3, 2, 2, 1, 1; 10 seconds
A2: 14 Burpees x 6; 3 min rest
B: 60m Shuttle Sprint x 10; 90 second rest b/t sets
PM:
1000m Row for time
rest exactly 10 minutes
200 doubleunders for time
111810
A: Power Snatch: 3, 3, 3, 3, 3; 2 min rest
B1: Overhead Squat: 1, 1, 1, 1, 1; 10 seconds
B2: 15 CTB Pullups x 5; 3 minutes
rest 10 minutes
4 rounds of:
20 HKTE
400m Run
2 min rest
Note splits
B1: Overhead Squat: 1, 1, 1, 1, 1; 10 seconds
B2: 15 CTB Pullups x 5; 3 minutes
rest 10 minutes
4 rounds of:
20 HKTE
400m Run
2 min rest
Note splits
111710
AM
Build to heavy triple deadlift
Set up rower for 3k countdown
10 sets of:
100m sprint row
200m easy row
Focus on sprinting HARD, then rowing very easy... don't think about total time... think about output and quality per interval.
PM:
Challenge:
4 rounds of:
20 unbroken wallballs
20 unbroken pullups
50 unbroken doubleunders
If you break, restart the exercise at 0.
Build to heavy triple deadlift
Set up rower for 3k countdown
10 sets of:
100m sprint row
200m easy row
Focus on sprinting HARD, then rowing very easy... don't think about total time... think about output and quality per interval.
PM:
Challenge:
4 rounds of:
20 unbroken wallballs
20 unbroken pullups
50 unbroken doubleunders
If you break, restart the exercise at 0.
111610
Schedule until NLI:
Wed, Nov 17: double
Thur 18: single
Fri 19: double
Sat 20: rest
Sun 21: single
Mon 22: double
Tue 23: single
Sharpening/Peaking starts:
Wed, Nov 24: rest
Thur 25: single
Fri 26: single
Sat 27: rest
Sun 28: single
Mon 29: rest
Tue 30: single
Wed, Dec 1: rest
Thur 2: single
Fri 3: rest
Sat 4: NLI
Wed, Nov 17: double
Thur 18: single
Fri 19: double
Sat 20: rest
Sun 21: single
Mon 22: double
Tue 23: single
Sharpening/Peaking starts:
Wed, Nov 24: rest
Thur 25: single
Fri 26: single
Sat 27: rest
Sun 28: single
Mon 29: rest
Tue 30: single
Wed, Dec 1: rest
Thur 2: single
Fri 3: rest
Sat 4: NLI
111510
A1: Bulgarian split squat jump; 3 each side for dumbell (kb) load held in hands x 8; 10 second rest
A2: 13 unbroken pullups x 8; 2 min
rest exactly 10 minutes
3 rounds of:
4 powercleans @ 195/125
500m Row or Ski Erg
60 doubleunders
rest exactly 10 minutes
B1: 25 hip extensions x 5; 30 second rest
B2: 20 GHD Situps x 5; 30 second rest
A2: 13 unbroken pullups x 8; 2 min
rest exactly 10 minutes
3 rounds of:
4 powercleans @ 195/125
500m Row or Ski Erg
60 doubleunders
rest exactly 10 minutes
B1: 25 hip extensions x 5; 30 second rest
B2: 20 GHD Situps x 5; 30 second rest
111410
Warmup well, then:
5 minutes to build to heavy double in snatch (20 second time limit)
rest 2 minutes
Vertical Jump x 5; 20 second rests between attempts (if you don't have a vertical jump tester, just chalk your hand up and jumpt to point on wall)
rest 2 minutes
60m shuttle sprint x 4; 2 min rest
rest 2 minutes
AMRAP (-4) pullups x 2; 3 min rest (don't hit failure '-4' means 4 reps before failure.
Rest 20 minutes
Build to heavy deadlift single (NOT MAX) in 5 minutes
2 rounds of:
3 CJ @ 185/125
6 Broad Jumps (7ft/5ft)
rest 1 minute
for time:
50 lateral burpees + 180
1200m Row
200 doubleunders
5 minutes to build to heavy double in snatch (20 second time limit)
rest 2 minutes
Vertical Jump x 5; 20 second rests between attempts (if you don't have a vertical jump tester, just chalk your hand up and jumpt to point on wall)
rest 2 minutes
60m shuttle sprint x 4; 2 min rest
rest 2 minutes
AMRAP (-4) pullups x 2; 3 min rest (don't hit failure '-4' means 4 reps before failure.
Rest 20 minutes
Build to heavy deadlift single (NOT MAX) in 5 minutes
2 rounds of:
3 CJ @ 185/125
6 Broad Jumps (7ft/5ft)
rest 1 minute
for time:
50 lateral burpees + 180
1200m Row
200 doubleunders
111210
AM:
A1: Snatch Grip Deadlift: 3, 3, 3, 3, 3; 10 seconds
A2: 16 Burpees for speed x 5; 3 min
B: Ski Erg or Row: 3 min @ 85% x 3; 2 min rest (focus on pacing)
C1: 14 unbroken HKTE x 5; 30 second rest (work on kips)
C2: 10 Overhead Squat x 5; 30 second rest
A1: Snatch Grip Deadlift: 3, 3, 3, 3, 3; 10 seconds
A2: 16 Burpees for speed x 5; 3 min
B: Ski Erg or Row: 3 min @ 85% x 3; 2 min rest (focus on pacing)
C1: 14 unbroken HKTE x 5; 30 second rest (work on kips)
C2: 10 Overhead Squat x 5; 30 second rest
111110
AM:
Snatch build to heavy single then 80% of that number x 2 for 4 sets
1 Vertical Leap x 10; 30 sec rest
A1: 5 Clean and Jerk touch and go @ 145 x 5; immediate transition
A2: 12 Box Jumps (20") x 5; 90 second rest
PM:
200m Sprint x 4; 3 min rest
Snatch build to heavy single then 80% of that number x 2 for 4 sets
1 Vertical Leap x 10; 30 sec rest
A1: 5 Clean and Jerk touch and go @ 145 x 5; immediate transition
A2: 12 Box Jumps (20") x 5; 90 second rest
PM:
200m Sprint x 4; 3 min rest
111010
Warmup well.
Then in 5 minutes quickly build to a tough single but not 1RM Deadlift.
rest 1 minute
Take 60% of above weight and do 8 sets of 3 reps with 1 minute rests; focus is explosiveness
rest as needed
5 rounds of:
20 lateral jump + 180 burpees
1 min rest
50 doubleunders
1 min rest
100m sprint + 12 HKTE
1 min rest
Then in 5 minutes quickly build to a tough single but not 1RM Deadlift.
rest 1 minute
Take 60% of above weight and do 8 sets of 3 reps with 1 minute rests; focus is explosiveness
rest as needed
5 rounds of:
20 lateral jump + 180 burpees
1 min rest
50 doubleunders
1 min rest
100m sprint + 12 HKTE
1 min rest
110810
AM:
A1: Deadlift: 3, 3, 3, 3, 3; 10 seconds
A2: 14 Burpees for speed x 5; 3 min
B: Ski Erg or Row: 2 min @ 85% x 4; 2 min rest
C: 12 unbroken HKTE x 5; 45 second rest (work on kips)
PM:
Challenge:
A1: 25 unbroken pullups x 4; 30 seconds
A2: 50 unbroken doubleunders x 4; 2 min rest
if you break on any set, take the rest from that point.
A1: Deadlift: 3, 3, 3, 3, 3; 10 seconds
A2: 14 Burpees for speed x 5; 3 min
B: Ski Erg or Row: 2 min @ 85% x 4; 2 min rest
C: 12 unbroken HKTE x 5; 45 second rest (work on kips)
PM:
Challenge:
A1: 25 unbroken pullups x 4; 30 seconds
A2: 50 unbroken doubleunders x 4; 2 min rest
if you break on any set, take the rest from that point.
110710
5 rounds of:
3 Powerclean @ 185
3 Front Squats @ 185
3 Jerks @ 185
15 Box Jumps (30")
15 CTB Pullups
4 min rest
Rest 10 min
Row 2k (pace: 2:00, 2:15)
3 Powerclean @ 185
3 Front Squats @ 185
3 Jerks @ 185
15 Box Jumps (30")
15 CTB Pullups
4 min rest
Rest 10 min
Row 2k (pace: 2:00, 2:15)
110610
AM:
A: Full Snatch: 2, 2, 2; 3 min
B: Snatch Balance: 1, 1, 1, 1; 3 min
C: Power Snatch + OHS: 3, 3, 3, 3, 3; 3 min
D: 100m Sprint @ 90% x 5; 2 min rest
PM:
3 rounds of:
2 min Burpee for reps (lateral + 180 turn)
1 min rest
2 min Doubleunders for reps
1 min rest
A: Full Snatch: 2, 2, 2; 3 min
B: Snatch Balance: 1, 1, 1, 1; 3 min
C: Power Snatch + OHS: 3, 3, 3, 3, 3; 3 min
D: 100m Sprint @ 90% x 5; 2 min rest
PM:
3 rounds of:
2 min Burpee for reps (lateral + 180 turn)
1 min rest
2 min Doubleunders for reps
1 min rest
100410
AM:
4 rounds of:
6 broad jumps (7ft, 5ft)
12 Burpees (lateral + 180 degree turn)
30 unbroken doubleunders
Rest 1 min
Rest 5 minutes
3 rounds of:
12 unbroken HKTE
200m sprint
2 min rest
Rest 5 minutes
Build to heavy single in deadlift
PM:
3k Ski Erg
if you don't have a ski erg
Set up 2 bands on a high pullup bar and do ski erg motion practice for 8 minutes.
4 rounds of:
6 broad jumps (7ft, 5ft)
12 Burpees (lateral + 180 degree turn)
30 unbroken doubleunders
Rest 1 min
Rest 5 minutes
3 rounds of:
12 unbroken HKTE
200m sprint
2 min rest
Rest 5 minutes
Build to heavy single in deadlift
PM:
3k Ski Erg
if you don't have a ski erg
Set up 2 bands on a high pullup bar and do ski erg motion practice for 8 minutes.
110310
AM:
Snatch build to heavy single then 80% of that number x 2 for 3 sets
1 Vertical Leap x 10; 30 sec rest
A1: 5 Clean and Jerk touch and go @ 135 x 5; immediate transition
A2: 10 Box Jumps (20") x 5; 90 second rest
PM:
200m Sprint x 3; 3 min rest
Snatch build to heavy single then 80% of that number x 2 for 3 sets
1 Vertical Leap x 10; 30 sec rest
A1: 5 Clean and Jerk touch and go @ 135 x 5; immediate transition
A2: 10 Box Jumps (20") x 5; 90 second rest
PM:
200m Sprint x 3; 3 min rest
110210
NLI Training
Warmup for both sessions:
Snatch practice: build to 60% of 1RM and do one rep on the minute for 10 minutes
AM:
A1: Deadlift: 5, 5, 5, 5; 10 seconds
A2: 12 Burpees for speed x 4; 3 min
B: Ski Erg or Row: 2 min @ 85% x 4; 2 min rest
C: 10 unbroken HKTE x 5; 1 min rest (work on kips)
PM:
A1: 20 unbroken pullups x 4; 10 seconds
A2: 40 unbroken doubleunders x 4; 2 min rest
Warmup for both sessions:
Snatch practice: build to 60% of 1RM and do one rep on the minute for 10 minutes
AM:
A1: Deadlift: 5, 5, 5, 5; 10 seconds
A2: 12 Burpees for speed x 4; 3 min
B: Ski Erg or Row: 2 min @ 85% x 4; 2 min rest
C: 10 unbroken HKTE x 5; 1 min rest (work on kips)
PM:
A1: 20 unbroken pullups x 4; 10 seconds
A2: 40 unbroken doubleunders x 4; 2 min rest
110110
Rest
Tomorrow will start the 2nd 4-week phase, this time training specifically for the Next Level Invitational CrossFitter Decathlon. It will be fairly consistent int/vol until the last week which will be taper and focus on neural activation.
Tomorrow will start the 2nd 4-week phase, this time training specifically for the Next Level Invitational CrossFitter Decathlon. It will be fairly consistent int/vol until the last week which will be taper and focus on neural activation.
103010
AM:
A1: Front Squat @ 30X1; 6 sets of 3; 1:00 rest
A2: Bench Press @ 30X1: 6 sets of 3; 1:00 rest
A3: Power Clean; 6 sets of 1; 3:00 rest
B1: 22 unbroken kipping pullups x 5; 45 second rest
B2: 14 unbroken kipping HSPU x 5; 45 second rest
C: 25 GHD Situps x 5; 45 second rest
PM:
5 rounds
30 unbroken wallballs
500m Row @ 95%
3:00m rest
A1: Front Squat @ 30X1; 6 sets of 3; 1:00 rest
A2: Bench Press @ 30X1: 6 sets of 3; 1:00 rest
A3: Power Clean; 6 sets of 1; 3:00 rest
B1: 22 unbroken kipping pullups x 5; 45 second rest
B2: 14 unbroken kipping HSPU x 5; 45 second rest
C: 25 GHD Situps x 5; 45 second rest
PM:
5 rounds
30 unbroken wallballs
500m Row @ 95%
3:00m rest
102910
AM:
Snatch: 70%/3 x 2, 80%/2 x 3, 90%/1 x 2
Clean and Jerk: 70%/3+1, 80%/3+1 x 2, 90%/2+1 x 2
Back Squat: 85%/3 X 5
100m row sprint x 3; 3 min rest
PM:
Row easy 1000m
Plyos:
A1: 5 x 5 explosive box jumps; 10 seconds
A2: 5 x 5 explosive clapping pushups; 10 seconds
A3: 5 x 5 explosive hanging knees to elbows; 30 seconds
4 rounds of:
10 HSPU
20 Pullups
30 unbroken KB Swings (53/35)
40 unbroken doubleunders
2 min rest
Snatch: 70%/3 x 2, 80%/2 x 3, 90%/1 x 2
Clean and Jerk: 70%/3+1, 80%/3+1 x 2, 90%/2+1 x 2
Back Squat: 85%/3 X 5
100m row sprint x 3; 3 min rest
PM:
Row easy 1000m
Plyos:
A1: 5 x 5 explosive box jumps; 10 seconds
A2: 5 x 5 explosive clapping pushups; 10 seconds
A3: 5 x 5 explosive hanging knees to elbows; 30 seconds
4 rounds of:
10 HSPU
20 Pullups
30 unbroken KB Swings (53/35)
40 unbroken doubleunders
2 min rest
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