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
121410
Warmup as ncessary
A1: Powerclean 1, 1, 1; 20 seconds
A2: 150m Row sprint x 3; 2 minutes
For time:
40 GHD situps
400m backwards run
100 burpee broad jumps
100 steps handstand walk
200 lunges (every 20 steps do 20 doubleunders)
400m backwards run
40 GHD situps
A1: Powerclean 1, 1, 1; 20 seconds
A2: 150m Row sprint x 3; 2 minutes
For time:
40 GHD situps
400m backwards run
100 burpee broad jumps
100 steps handstand walk
200 lunges (every 20 steps do 20 doubleunders)
400m backwards run
40 GHD situps
121310
Snatch and HSPU Warmup
10 minutes:
1 Snatch on the 30 second mark
HSPU on 30 second mark (rep is dependent on strength - b/t 1 and 4 reps)
A1: High Bar Back Squat: 5, 5, 5, 5, 5; 2 min
A2: Bench Press: 5, 5, 5, 5, 5; 2 min
B1: 25 unbroken Heavy KB swings (russian) x 4; 1 min
B2: 12 deadhang pullups x 4; 1 min (weight if necessary)
+
For time:
Row 500m
Run 400m
100 doubleunders
10 minutes:
1 Snatch on the 30 second mark
HSPU on 30 second mark (rep is dependent on strength - b/t 1 and 4 reps)
A1: High Bar Back Squat: 5, 5, 5, 5, 5; 2 min
A2: Bench Press: 5, 5, 5, 5, 5; 2 min
B1: 25 unbroken Heavy KB swings (russian) x 4; 1 min
B2: 12 deadhang pullups x 4; 1 min (weight if necessary)
+
For time:
Row 500m
Run 400m
100 doubleunders
121210
1 full clean on the minute for 10 minutes building weight each minute, start moderately heavy.
+
5 rounds:
5 muscleups
10 deadlifts @ 315
15m handstand walk
rest 4 minutes
+
5 rounds:
5 muscleups
10 deadlifts @ 315
15m handstand walk
rest 4 minutes
121010
AM:
400m Run x 5; 2 min rest b/t sets
PM:
A1: HSPU AMRAP (-1) x 5; 90 seconds
A2: Strict Pullups (-1) x 5; 90 seconds
B: Back Squat @ BW; 5 sets of 10; 60 seconds b/t sets
C: Accumulate 90 seconds of L-sit on paralletes.
400m Run x 5; 2 min rest b/t sets
PM:
A1: HSPU AMRAP (-1) x 5; 90 seconds
A2: Strict Pullups (-1) x 5; 90 seconds
B: Back Squat @ BW; 5 sets of 10; 60 seconds b/t sets
C: Accumulate 90 seconds of L-sit on paralletes.
120910
A1: Sumo Deadlift: 12, 12, 12; 20 sec rest
A2: Ring Pushup AMRAP x 3; 3 min rest
B:
3 rounds of:
30 unbroken wallballs
350m Row
C:
50 GHDs for time
A2: Ring Pushup AMRAP x 3; 3 min rest
B:
3 rounds of:
30 unbroken wallballs
350m Row
C:
50 GHDs for time
120410 - 121010
For those of you who competed, rest at least 5 days. I know you might not feel taxed physically, but there is a mental and hormonal stress that has to be accounted for. Rest the 5 days, come back hard.
For those of you who didn't compete I'll start a general program. It's going to be geared toward advanced athletes so scale as necessary.
12/8/10
Eat up to 1 hour prior.
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: 30 seconds each side x 4; 30 second rest between sides
C: Doubleunders: 40 unbroken x 5; 60 sec rest
Eat immediately after. A low glycemic meal with high protein and moderate fat.
Something like: Lots of cruciferous vegetables, 50g protein from lean organic meat, and 1 avocado or a big handful of nuts
Rest 5 hours
No food for 3 hours prior.
4 rounds for time of:
15 thrusters @ 95/65
15 burpees
400m Run
Eat immediately after. High glycemic carbs and protein. If you are lean (less than 8% for males, less than 12% for females) eat up to 100g of carbs for males, up to 50g for females. Above 10%M/16%F: 40g for males/20g for females: 20 to 40g protein for all.
Post how you feel pre and post workout. I won't do this everyday, I'll do it occasionally to see how it works for you guys.
For those of you who didn't compete I'll start a general program. It's going to be geared toward advanced athletes so scale as necessary.
12/8/10
Eat up to 1 hour prior.
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: 30 seconds each side x 4; 30 second rest between sides
C: Doubleunders: 40 unbroken x 5; 60 sec rest
Eat immediately after. A low glycemic meal with high protein and moderate fat.
Something like: Lots of cruciferous vegetables, 50g protein from lean organic meat, and 1 avocado or a big handful of nuts
Rest 5 hours
No food for 3 hours prior.
4 rounds for time of:
15 thrusters @ 95/65
15 burpees
400m Run
Eat immediately after. High glycemic carbs and protein. If you are lean (less than 8% for males, less than 12% for females) eat up to 100g of carbs for males, up to 50g for females. Above 10%M/16%F: 40g for males/20g for females: 20 to 40g protein for all.
Post how you feel pre and post workout. I won't do this everyday, I'll do it occasionally to see how it works for you guys.
120110
Last Day
A. Hang Squat Snatch - 95#/65# x 5-10 @ high speed; rest 1 min x 3
B. Power Clean - 3 sets of a tough single; fast and explosive; rest 1 min
C. Chin Ups - 10 unbroken - focus on breathing and speed; 3 sets; rest 1 min
D. Run 10 min; 1st minute and last minute @ threshold pace, middle 8 slow and easy
This was OPTs last sharpening day leading up to his last competition. Seems fitting.
A. Hang Squat Snatch - 95#/65# x 5-10 @ high speed; rest 1 min x 3
B. Power Clean - 3 sets of a tough single; fast and explosive; rest 1 min
C. Chin Ups - 10 unbroken - focus on breathing and speed; 3 sets; rest 1 min
D. Run 10 min; 1st minute and last minute @ threshold pace, middle 8 slow and easy
This was OPTs last sharpening day leading up to his last competition. Seems fitting.
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