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
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
102810
For time:
5 rounds of:
10 Hang powercleans @ 135
15 Burpees
20 Toes to Bar
This is a test. Go hard.
5 rounds of:
10 Hang powercleans @ 135
15 Burpees
20 Toes to Bar
This is a test. Go hard.
102610
AM:
6 rounds of
1 powerclean (for load) + 4 burpees (speed)
rest 60 seconds
rest 5 minutes
6 rounds of:
1 powersnatch (for load) + max rower watts in 4 strokes
rest 60 seconds
rest 5 minutes
3 rounds of:
8 clapping pushups (max effort)
12 explosive box jumps (max effort)
45 second rest
PM:
A1: 9.9.9 Pullup complex x 4; 90 seconds
A2: 5.5.5 Press complex x 4; 90 seconds
B: Jumping Squats with #45 Barbell AMRAP in 1 min x 3; 2 min rest
pullup complex: deadhang, ctb, cob
press complex: press, push press, push jerk
6 rounds of
1 powerclean (for load) + 4 burpees (speed)
rest 60 seconds
rest 5 minutes
6 rounds of:
1 powersnatch (for load) + max rower watts in 4 strokes
rest 60 seconds
rest 5 minutes
3 rounds of:
8 clapping pushups (max effort)
12 explosive box jumps (max effort)
45 second rest
PM:
A1: 9.9.9 Pullup complex x 4; 90 seconds
A2: 5.5.5 Press complex x 4; 90 seconds
B: Jumping Squats with #45 Barbell AMRAP in 1 min x 3; 2 min rest
pullup complex: deadhang, ctb, cob
press complex: press, push press, push jerk
102510
AM
A1: Deadlift: 2, 2, 2, 2, 2; 2 min
A2: Split Jerk: 1, 1, 1, 1, 1; 2 min
B: Weighted Pullup: 5, 4, 3, 2, 1: 2 min
PM
5 rounds @ full intensity of:
15 unbroken CTB pullups
25 unbroken wall balls
35 unbroken doubleunders
350m Row
rest 4 minutes b/t rounds
A1: Deadlift: 2, 2, 2, 2, 2; 2 min
A2: Split Jerk: 1, 1, 1, 1, 1; 2 min
B: Weighted Pullup: 5, 4, 3, 2, 1: 2 min
PM
5 rounds @ full intensity of:
15 unbroken CTB pullups
25 unbroken wall balls
35 unbroken doubleunders
350m Row
rest 4 minutes b/t rounds
102410
Rest Day.
Tomorrow starts a 6 day hard week. Prepare. Eat well. It will be followed by 2 days rest and an easier week.
Schedule:
Mon: Double
Tue: Double
Wed: Single
Thur: Single
Fri: Double
Sat: Single
Tomorrow starts a 6 day hard week. Prepare. Eat well. It will be followed by 2 days rest and an easier week.
Schedule:
Mon: Double
Tue: Double
Wed: Single
Thur: Single
Fri: Double
Sat: Single
102310
A1: 800m Run @ 85% x 3; rest half of work.
A2: 1000m Row @ 85% x 3; rest half of work.
B1: Deadhang Pullups w/ 25lbs hung AMRAP (-1) x 6; 1 min rest
B2: Handstand Pushups AMRAP (-1) x 6; 1 min rest
Notes:
B1: After set 3 do unweighted deadhangs. Ladies do regular deadhangs the whole time or use band as necessary.
B2: Scale as needed.
A2: 1000m Row @ 85% x 3; rest half of work.
B1: Deadhang Pullups w/ 25lbs hung AMRAP (-1) x 6; 1 min rest
B2: Handstand Pushups AMRAP (-1) x 6; 1 min rest
Notes:
B1: After set 3 do unweighted deadhangs. Ladies do regular deadhangs the whole time or use band as necessary.
B2: Scale as needed.
102210
Build to a heavy single in power snatch.
Power Snatch breathing ladder @ (95/75)
1 power snatch, put the weight down, one deep breath.
2 unbroken power snatches, put the weight down, two deep breaths.
3 unbroken power snatches, put the weight down, three deep breaths...
and so on, until you can't make the reps unbroken.
Rest 5 minutes
Repeat @ (75, 55)
Power Snatch breathing ladder @ (95/75)
1 power snatch, put the weight down, one deep breath.
2 unbroken power snatches, put the weight down, two deep breaths.
3 unbroken power snatches, put the weight down, three deep breaths...
and so on, until you can't make the reps unbroken.
Rest 5 minutes
Repeat @ (75, 55)
102110
AM:
A1: High Bar Back Squat @ 30X1; 6, 6, 6, 6, 6; 1:30 rest
A2: Bench Press @ 30X1: 4, 4, 4, 4, 4; 1:30 rest
A3: Weighted Pullup @ 20X1; 2, 2, 2, 2, 2; 3:00 rest
B1: 18 unbroken kipping pullups x 4; 45 second rest
B2: 12 unbroken kipping HSPU x 4; 45 second rest
C: 20 GHD Situps x 5; 45 second rest
PM:
500m Row @ 85% x 5; 1:30 rest
"If one communication needs to be made regarding the weekly schedule, it is this: do not regard any of the schedules on the opposite page, your own schedule, or anyone else’s, as some sort of divine gospel. If an athlete looks tired and feels tired, she is probably tired, irrespective of whether she has finished all ten bench presses or performed every one of the pre-mandated special endurance runs. There is absolutely no reason to “just finish this set” or “give it one last push;” the athlete has much more to lose by overstretching her capacity than to gain by running another 150 metres.
Another common error is postponing work that was not completed. That is, if Sally did not finish all twenty of her starts, she will simply do more of them the next day, or the next high intensity day. Unfortunately, Sally, just like any other human, has a finite capacity for exercise, a finite amount of energy. If she was unable to complete the work one day, there was a reason: she did not have the necessary energy! Once a day is gone, it is gone; Sally and her coach must simply cut their losses and move on."
Charlie Francis, Key Concepts
This obviously applies to all athletes.
A1: High Bar Back Squat @ 30X1; 6, 6, 6, 6, 6; 1:30 rest
A2: Bench Press @ 30X1: 4, 4, 4, 4, 4; 1:30 rest
A3: Weighted Pullup @ 20X1; 2, 2, 2, 2, 2; 3:00 rest
B1: 18 unbroken kipping pullups x 4; 45 second rest
B2: 12 unbroken kipping HSPU x 4; 45 second rest
C: 20 GHD Situps x 5; 45 second rest
PM:
500m Row @ 85% x 5; 1:30 rest
"If one communication needs to be made regarding the weekly schedule, it is this: do not regard any of the schedules on the opposite page, your own schedule, or anyone else’s, as some sort of divine gospel. If an athlete looks tired and feels tired, she is probably tired, irrespective of whether she has finished all ten bench presses or performed every one of the pre-mandated special endurance runs. There is absolutely no reason to “just finish this set” or “give it one last push;” the athlete has much more to lose by overstretching her capacity than to gain by running another 150 metres.
Another common error is postponing work that was not completed. That is, if Sally did not finish all twenty of her starts, she will simply do more of them the next day, or the next high intensity day. Unfortunately, Sally, just like any other human, has a finite capacity for exercise, a finite amount of energy. If she was unable to complete the work one day, there was a reason: she did not have the necessary energy! Once a day is gone, it is gone; Sally and her coach must simply cut their losses and move on."
Charlie Francis, Key Concepts
This obviously applies to all athletes.
101910
Find one rep max thruster in 10 minutes
Take 50% of this weight and do:
20 Thrusters
250m Row
Rest 3 minutes
15 Thrusters
200m Row
Rest 2 min
10 Thrusters
150m Row
Rest 1 min
5 thrusters
100m Row
rest 10 minutes
x 2
Row easy 10 minutes as cool down
Take 50% of this weight and do:
20 Thrusters
250m Row
Rest 3 minutes
15 Thrusters
200m Row
Rest 2 min
10 Thrusters
150m Row
Rest 1 min
5 thrusters
100m Row
rest 10 minutes
x 2
Row easy 10 minutes as cool down
101810
A1: Powerclean 3.2.1 x 4; 15 sec rest
A2: Pullups 8.8.8 x 4; 15 sec rest (first set deadhangs, second set CTB, third set chin over bar)
A3: 15 Burpees as fast as possible x 4; 4 min rest
A 'period' designates a 10 second rest interval to reset.
B1: Handstand walk as far as possible in 1 attempt x 5; 30 seconds
B2: 20 GHD Situps x 5; 1 min
Notes:
B1: If you are unable to do handstand walks, do one 40 second static hold, against a wall if necessary.
A2: Pullups 8.8.8 x 4; 15 sec rest (first set deadhangs, second set CTB, third set chin over bar)
A3: 15 Burpees as fast as possible x 4; 4 min rest
A 'period' designates a 10 second rest interval to reset.
B1: Handstand walk as far as possible in 1 attempt x 5; 30 seconds
B2: 20 GHD Situps x 5; 1 min
Notes:
B1: If you are unable to do handstand walks, do one 40 second static hold, against a wall if necessary.
101710
Pick a skill you KNOW you are not good at, practice for 10 minutes.
ie. muscleups, running drills, handstands, overhead squats, doubleunders, pistols...
AM:
A1: Clean Grip Deadlift @ 30X1: 8, 8, 8, 8; 2 min rest
A2: Press @ 20X1: 6, 6, 6, 6; ; 2 min rest
B1: 15 unbroken kipping pullups x 4; 45 second rest
B2: 10 unbroken kipping HSPU x 4; 45 second rest
C: 15 GHD Situps x 5; 1 min rest
PM:
500m Row @ 85% x 4; 2 min rest
ie. muscleups, running drills, handstands, overhead squats, doubleunders, pistols...
AM:
A1: Clean Grip Deadlift @ 30X1: 8, 8, 8, 8; 2 min rest
A2: Press @ 20X1: 6, 6, 6, 6; ; 2 min rest
B1: 15 unbroken kipping pullups x 4; 45 second rest
B2: 10 unbroken kipping HSPU x 4; 45 second rest
C: 15 GHD Situps x 5; 1 min rest
PM:
500m Row @ 85% x 4; 2 min rest
101510
Ring handstand practice for 15 minutes (yeah, that means get up on those rings and try to do some handstands. If you have the fear, overcome it.) During the same time accumulate 40 pistols, try to go free standing, use support if you need to.
A1: Backsquat @ 30X1: 8, 8, 8, 8; 2 min rest
A2: Weighted Ring Dips @ 20X1: 6, 6, 6, 6; 2 min rest
4 rounds of:
15 squat box jumps to 20" (squat before you jump onto the box - be EXPLOSIVE!)
10 clapping pushups (be EXPLOSIVE!)
90 sec rest
followed by:
3 rounds of:
15 air squats (fast)
10 pushups (fast)
60 sec rest
On squat box jumps use a higher box if you want.
A1: Backsquat @ 30X1: 8, 8, 8, 8; 2 min rest
A2: Weighted Ring Dips @ 20X1: 6, 6, 6, 6; 2 min rest
4 rounds of:
15 squat box jumps to 20" (squat before you jump onto the box - be EXPLOSIVE!)
10 clapping pushups (be EXPLOSIVE!)
90 sec rest
followed by:
3 rounds of:
15 air squats (fast)
10 pushups (fast)
60 sec rest
On squat box jumps use a higher box if you want.
101410
(a)AMRAP power snatches @ #75/50 in 1 min
rest 1 min
(b)AMRAP doubleunders in 1 min
rest 1 min
(c)AMRAP pushpress @ #75/50 in 1 min
rest 1 min
(d)AMRAP row meters in 1 min
rest 3 min
x 5
Note reps of each round.
Add all like reps for a score in each exercise (a1+a2+a3+a4+a5 = total power snatch score).
Note each exercise total.
Goal is to make each succeeding round have more reps. So if I did 20 power snatches my first round, I'd try to beat that on my second round. And so on. This will teach good pacing. Learn the point where you can maintain.
rest 1 min
(b)AMRAP doubleunders in 1 min
rest 1 min
(c)AMRAP pushpress @ #75/50 in 1 min
rest 1 min
(d)AMRAP row meters in 1 min
rest 3 min
x 5
Note reps of each round.
Add all like reps for a score in each exercise (a1+a2+a3+a4+a5 = total power snatch score).
Note each exercise total.
Goal is to make each succeeding round have more reps. So if I did 20 power snatches my first round, I'd try to beat that on my second round. And so on. This will teach good pacing. Learn the point where you can maintain.
101310
A1: Powerclean 3.2.1 x 4; 15 sec rest
A2: Pullups 7.7.7 x 4; 15 sec rest (first set deadhangs, second set CTB, third set chin over bar)
A3: 12 Burpees as fast as possible x 4; 4 min rest
A 'period' designates a 10 second rest interval to reset.
B1: Handstand walk as far as possible in 1 attempt x 5; 30 seconds
B2: 15 GHD Situps x 5; 1 min
Notes:
B1: If you are unable to do handstand walks, do one 30 second static hold, against a wall if necessary.
If there is any clarification needed, please ask.
A2: Pullups 7.7.7 x 4; 15 sec rest (first set deadhangs, second set CTB, third set chin over bar)
A3: 12 Burpees as fast as possible x 4; 4 min rest
A 'period' designates a 10 second rest interval to reset.
B1: Handstand walk as far as possible in 1 attempt x 5; 30 seconds
B2: 15 GHD Situps x 5; 1 min
Notes:
B1: If you are unable to do handstand walks, do one 30 second static hold, against a wall if necessary.
If there is any clarification needed, please ask.
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