AM:
Row 1000m x 5; rest same as work
OR
Run 800m x 5; rest same as work
PM:
A1: Muscleups; 10 sets of 4; 10 sec
A2: Front Squat @ 30X1; 10 sets of 2; 2 min rest
B: Accumulate 3 min of L-sit in as few sets as possible
Use moderate to heavy weight on front squat but don't go close to failure.
Last high(er) volume day. Rest day tomorrow.
101010
Take 5 minutes to build to a moderately heavy snatch around 80% of 1RM - the goal is bodyweight.
Snatch that weight on the minute for up to 10 minutes, or until you miss. (if you miss on your second minute, that's it... move on... the goal is to focus on each rep, and make each one count)
Success is completing the entire 10 minutes.
rest 2 minutes
Take the same weight and do 1 snatch balance on the minute for 10 minutes, or until you miss. The same rules apply as above. FOCUS on each rep.
rest 2 minutes
Take the same weight and do 1 overhead squat on the minute for up to 10 minutes, or until you miss. The same rules apply as above. FOCUS on each rep.
If you missed on anything, practice for an additional 10 minutes on your weakness. Get a video camera and post some links to your lifts so I can help you.
If you were successful, and you used bodyweight-on-bar or close to it, you're done.
If you were successful but the weight was too easy because technique forced you to work light, build to a heavy single on OHS and do it for 5 singles with 2 minutes between each lift.
Snatch that weight on the minute for up to 10 minutes, or until you miss. (if you miss on your second minute, that's it... move on... the goal is to focus on each rep, and make each one count)
Success is completing the entire 10 minutes.
rest 2 minutes
Take the same weight and do 1 snatch balance on the minute for 10 minutes, or until you miss. The same rules apply as above. FOCUS on each rep.
rest 2 minutes
Take the same weight and do 1 overhead squat on the minute for up to 10 minutes, or until you miss. The same rules apply as above. FOCUS on each rep.
If you missed on anything, practice for an additional 10 minutes on your weakness. Get a video camera and post some links to your lifts so I can help you.
If you were successful, and you used bodyweight-on-bar or close to it, you're done.
If you were successful but the weight was too easy because technique forced you to work light, build to a heavy single on OHS and do it for 5 singles with 2 minutes between each lift.
100910
A1: Backsquat @ 2020; 10 reps x 4; Bodyweight on bar; 1 min rest
A2: Bench Press @ 2020; 10 reps x 4; .75x Bodyweight on bar; 1 min rest
B1: Air Squat @ 1010; 50 reps x 2; 1 min rest
B2: Pushup @ 1010; 25 reps x 2; 1 min rest
C1: Supine Ring Rows @ 10X1; AMRAP (-2) x 4; 1 min rest
C2: Hip Extension @ 10x1; 20 reps x 4; 1 min rest
A1 and A2 are done in a circuit, alternating. Same with B1 & B2. And C1 & C2.
The number following the exercise is the tempo.
2020 = 2 second descent, 0 second hold in bottom, 2 second ascent, 0 hold in bottom. First number ALWAYS represents the descending portion. So if I had pullups @ 1020, it would be a 1 second descent, 2 second ascent. Get it?
If you see an X in the tempo it means explode out from the bottom. Supine ring rows, for example, would be a 1 second descent, 0 second hold in the bottom, explode up, 1 second hold at top.
Any minus symbols after an AMRAP is the number of reps before failure. (-2) is two reps before muscular failure.
A2: Bench Press @ 2020; 10 reps x 4; .75x Bodyweight on bar; 1 min rest
B1: Air Squat @ 1010; 50 reps x 2; 1 min rest
B2: Pushup @ 1010; 25 reps x 2; 1 min rest
C1: Supine Ring Rows @ 10X1; AMRAP (-2) x 4; 1 min rest
C2: Hip Extension @ 10x1; 20 reps x 4; 1 min rest
A1 and A2 are done in a circuit, alternating. Same with B1 & B2. And C1 & C2.
The number following the exercise is the tempo.
2020 = 2 second descent, 0 second hold in bottom, 2 second ascent, 0 hold in bottom. First number ALWAYS represents the descending portion. So if I had pullups @ 1020, it would be a 1 second descent, 2 second ascent. Get it?
If you see an X in the tempo it means explode out from the bottom. Supine ring rows, for example, would be a 1 second descent, 0 second hold in the bottom, explode up, 1 second hold at top.
Any minus symbols after an AMRAP is the number of reps before failure. (-2) is two reps before muscular failure.
100710
The problem with a generic programming protocol is that it does not address individual needs. Every athlete is different, and requires different factors in training, nutrition, and rest. So I urge you to be objective when you analyze yourself. Some people work very well with high volume, others with high intensity... some people are prone to adrenal fatigue, or get sick/injured quickly when they start to over-reach. The point is, you have to be aware. You CANNOT rely on someone else 100%, you have to take your training into your own hands. So if I program something, and it feels like way to much, comment on it and don't be afraid to change it to suit your own needs. For the most part, however, I highly recommend following this RXd - as I'm constantly trying to play with variables that should accommodate MOST people.
My basic goal is to provide a simple periodized schedule that is systematic in building capacity and skill. Most days have strength, conditioning and skill elements. This is a sport and each session should be thought of as PRACTICE. When we get into higher intensity weeks I will note that a workout is a test, and that you need to push it as hard as you can. This is mental as well. It's important. You cannot go all out, all the time. Pacing is crucial in high level competition, and you have to learn to push right to the 'before-redline' point and hum along at that pace. If you go past that and fall off the edge, it won't be good. You won't be able to recover and your time will suffer. Although sometimes, you NEED to go over that edge; but, usually, you want to play on the edge. That part is my job: telling you when to go hard, when to go easy, how long to rest and work and what movements to do, among other things. Your job is to feed me information about how you're feeling, what your scores are, if you feel amped or lethargic etc. In doing that I can tailor the schedule.
Spend 10 minutes alternating between explosive box jumps and freestanding handstand practice.
Then:
5 Rounds of:
20 Pullups
rest 30 seconds
30 GHD Situps
rest 40 seconds
40 doubleunders
rest 50 seconds
50 Air Squats
rest 1 min
Keep a good pace on everything. If you find yourself struggling, break up sets as needed. Do not extend yourself too far.
Rest 5 - 10 minutes
Spend at least 10 minutes focusing on hip flexors, quads and hamstrings. (mobility work) Check out Kelly Starret's page for ideas.
Tomorrow is a rest day.
My basic goal is to provide a simple periodized schedule that is systematic in building capacity and skill. Most days have strength, conditioning and skill elements. This is a sport and each session should be thought of as PRACTICE. When we get into higher intensity weeks I will note that a workout is a test, and that you need to push it as hard as you can. This is mental as well. It's important. You cannot go all out, all the time. Pacing is crucial in high level competition, and you have to learn to push right to the 'before-redline' point and hum along at that pace. If you go past that and fall off the edge, it won't be good. You won't be able to recover and your time will suffer. Although sometimes, you NEED to go over that edge; but, usually, you want to play on the edge. That part is my job: telling you when to go hard, when to go easy, how long to rest and work and what movements to do, among other things. Your job is to feed me information about how you're feeling, what your scores are, if you feel amped or lethargic etc. In doing that I can tailor the schedule.
Spend 10 minutes alternating between explosive box jumps and freestanding handstand practice.
Then:
5 Rounds of:
20 Pullups
rest 30 seconds
30 GHD Situps
rest 40 seconds
40 doubleunders
rest 50 seconds
50 Air Squats
rest 1 min
Keep a good pace on everything. If you find yourself struggling, break up sets as needed. Do not extend yourself too far.
Rest 5 - 10 minutes
Spend at least 10 minutes focusing on hip flexors, quads and hamstrings. (mobility work) Check out Kelly Starret's page for ideas.
Tomorrow is a rest day.
100610
AM:
A1: Powerclean; 5, 5, 5, 5, 5; 30 sec rest
A2: Push Press; 5, 5, 5, 5, 5; 3 min rest
You can use 1 bar or 2, however you want to set it up. Stick to the rest intervals. Do not hit failure on any sets.
Rest 4 hours minimum. Make sure to eat a fairly balanced meal that includes extra protein.
5 rounds of:
1000m row at 75%
30 ring pushups (stop before failure - can sub regular pushups if needed)
Rest 2:30
A1: Powerclean; 5, 5, 5, 5, 5; 30 sec rest
A2: Push Press; 5, 5, 5, 5, 5; 3 min rest
You can use 1 bar or 2, however you want to set it up. Stick to the rest intervals. Do not hit failure on any sets.
Rest 4 hours minimum. Make sure to eat a fairly balanced meal that includes extra protein.
5 rounds of:
1000m row at 75%
30 ring pushups (stop before failure - can sub regular pushups if needed)
Rest 2:30
100510
Alright, it's been a month. Hopefully you've had some good training from another source.
I'm going to be posting an 8 week cycle with weekly periodization for an intermediate athlete. It will taper at the end and culminate with a test. It would be nice to get some feedback from anyone following this cycle. Without feedback it will be hard for me to gauge the recovery requirements as I'm not following this myself.
3 on 1 off.
H = High
M = Medium
L = Low
V = Volume
I = Intensity
Approx schedule:
Week 1: HV, LI
Week 2: MV, MI
Week 3: MV, MI
Week 4: HV, HI
Week 5: LV, LI
Week 6: MV, HI
Week 7: MV, LI
Week 8: LV, HI
2 Day test.
AM:
A: Snatch or OHS: 10 sets of 3 @ 60% to 70%; 2 min active rest
B1: Ring HSPU or HSPU: 10 sets of 3; 1 min rest
B2: Weighted Pullups: 10 sets of 3; 1 min rest
Pick a weight for the pullups that allows 3 easy reps on first set. Stay at the same weight for all.
PM:
L-sit and Handstand warmup.
Rounds/reps in 3 minutes @ 75% intensity of:
21 doubleunders
15 burpees
9 thrusters @ .5x BW
3 min rest
x 4
This should be easily paced. Each 3 minute work interval should yield the same number of rounds/reps.
I'm going to be posting an 8 week cycle with weekly periodization for an intermediate athlete. It will taper at the end and culminate with a test. It would be nice to get some feedback from anyone following this cycle. Without feedback it will be hard for me to gauge the recovery requirements as I'm not following this myself.
3 on 1 off.
H = High
M = Medium
L = Low
V = Volume
I = Intensity
Approx schedule:
Week 1: HV, LI
Week 2: MV, MI
Week 3: MV, MI
Week 4: HV, HI
Week 5: LV, LI
Week 6: MV, HI
Week 7: MV, LI
Week 8: LV, HI
2 Day test.
AM:
A: Snatch or OHS: 10 sets of 3 @ 60% to 70%; 2 min active rest
B1: Ring HSPU or HSPU: 10 sets of 3; 1 min rest
B2: Weighted Pullups: 10 sets of 3; 1 min rest
Pick a weight for the pullups that allows 3 easy reps on first set. Stay at the same weight for all.
PM:
L-sit and Handstand warmup.
Rounds/reps in 3 minutes @ 75% intensity of:
21 doubleunders
15 burpees
9 thrusters @ .5x BW
3 min rest
x 4
This should be easily paced. Each 3 minute work interval should yield the same number of rounds/reps.
090510
Last day of Phase 3.
Test day; take 2 max lifts and a benchmark wod.
After this, follow someone else's programming (ie OPT, mainsite, or your own - if you know what your doing) for a month. The objectivity I try to strive for in my programming may not hit all the heads of fitness; I am only one mind. To mitigate this I recommend following a different path for awhile. Learn, apply, experiment, and stay aware.
Test day; take 2 max lifts and a benchmark wod.
After this, follow someone else's programming (ie OPT, mainsite, or your own - if you know what your doing) for a month. The objectivity I try to strive for in my programming may not hit all the heads of fitness; I am only one mind. To mitigate this I recommend following a different path for awhile. Learn, apply, experiment, and stay aware.
090310
Alternate practicing between these:
Muscleup
Handstands
Overhead Squat (build as heavy as you want)
For 20 minutes.
followed by:
4 rounds of:
Row 750
75 doubleunders
rest 3 minutes
Muscleup
Handstands
Overhead Squat (build as heavy as you want)
For 20 minutes.
followed by:
4 rounds of:
Row 750
75 doubleunders
rest 3 minutes
090210
5 rounds for time:
12 Barbell Backsquats (bodyweight)
16 Ring Dips
12 Pullups
break up sets as necessary. Try not to fail on any reps.
12 Barbell Backsquats (bodyweight)
16 Ring Dips
12 Pullups
break up sets as necessary. Try not to fail on any reps.
083110
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
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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