09.30.14

Fitness
3 sets for time
row 200 meters
12 wall ball shots @ 20/14
9 burpees

rest 15 minutes

for time
run 1,000 meters

Performance
15-12-9 reps for time
thrusters @ 75/45
pull-ups

rest 15:00

15-12-9 reps for time
thrusters @ 75/45
pull-ups

09.29.14

Fitness
A1.front squat @ 20X0 X 4-5 X 3; rest 60 seconds
A1. weighted pull-ups X 5-6 X 3; rest 2:00
B.2 sets
run 200 meters; rest 60 seconds
run 400 meters; rest 90 seconds

Performance
A.clean and jerk X 3 X 3; rest 2:30 -first set @ 85% and increase if technique allows-7 seconds b/t reps
B1. supinated ring push-ups @ 2010 X 5-6 X 4; rest 30 seconds
B2. archer ring rows @ 1020 X 6-8 alternating X 4; rest 2:00

09.26.14

Fitness
A. "Helen"
3 rounds for time
run 400 meters
21 KBS @ 55/35
12 pull-ups
B. accumulate 60 seconds in side plank (each side)

Performance
for 5:00 @ 85%
2 muscle-ups
10 alternating lunges
run 200 meters
rest 2:00
for 5:00 @ 85%
8 box jumps @ 24/20 (step down)
9 toes-to-bar
10 push-ups (release)
rest 2:00
for 5:00 @ 85%
10 power snatches @ 75/45
15 wall ball shots @ 20/14
20 double unders

No MU=5 pull-ups (kip ok) 5 ring dips (no kip) each set.

09.25.14

Fitness
A1. back squat @ 20X0 X 5-7 X 3; rest 60 seconds
A2. pike push-ups or handstand push-ups @ 20X0 X 5-7 X 3; rest 90 seconds
B. barbell bent over row @ X010 X 5-7 X 3; rest 90 seconds

Performance
A. 5 sets @ 99% for 30 seconds
odd sets (1,3,5)
burpees AFAP
even sets (2,4)
row or AD
rest 3:00 b/t each set
B1. L-sit X 10 seconds X 3; rest 30 seconds
B2. alternating hanging leg circles X 6 X 3; rest 75 seconds

09.24.14

Fitness
A1. elephant walk X 5 (w/2 second hold) X 4; rest 30 seconds
A2. swan X 3 w/ 2 second hold @ top X 4; rest 90 seconds
B. 4 sets All out
10 jump squats as high as possible
row 100 meters
rest 3-4 minutes

Performance
A. clean @ 82% X 1.1.1 X 3; rest 2:00
B1. one arm push-ups @ 20X0 X 4-6 each side X 3; rest 45 seconds
B2. barbell bent-over row @ 1010 X 4-5 X 3; rest 2:00

09.23.14

Fitness
for 8:00 @ 85%
10 wall ball shots @ 20/14
10 ring rows
run 200 meters
rest 4:00
for 8:00 @ 85%
10 KBS @ 55/35
15 burpees
20 box step-ups @ 24/20
rest 4:00
for 8:00 @ 85%
5 pull-ups (strict)
20 double unders
row 250/200 meters
*Student may choose the order of completion of the MAP pieces.

Performance
for time
row 1,000 meters
75 double unders
run 1,000 meters
12 STOH @
135/95
12 pull-ups
9 STOH @ 135/95
9 pull-ups

09.18.14

Fitness
A. clean pull X 2 X 4; rest 90 seconds-drop all reps-start moderately and build each set
B1. 10 steps spiderman push-up X 4; rest 30 seconds
B2. run 200 meters X 4; rest 60 seconds

Performance

A. In 12:00, work to a heavy single snatch

B. front squat @ 20X0X 5-6 X 3; rest 2:00

C1. 6-8 ring dips @ 20X0 X 3; rest 30 seconds

C2. 6-8 kipping CTB pull-ups X 3; rest 60 seconds

09.17.14

Fitness
A. for total cals/reps
2:00 AD (Cals)
rest 60 seconds
2:00 alternating goblet lunges @ 55/35#
rest 60 seconds
2:00 strict pull-ups
rest 60 seconds
2:00 ring push-ups
rest 60 seconds
2:00 row (cals)
*score is total reps/cals for the entire tester
B. accumulate 60 seconds in hollow plank

Performance
6:00 @ 85%
10 ring rows
10 burpees
15 wall ball shots @ 20/14
rest 3:00
6:00 @ 85%
10 KBS @ 55/35
10 hindu push-ups
run 200 meters
rest 3:00
3 sets @ 85%
row 250/200
40 double unders

*athlete may choose the order he/she performs the MAP

09.16.14

Fitness
A. front squat @ 20X0 X 5-7 X 3; rest 2:00
B1. weighted pull-ups (pronated) X 5-7 X 3; rest 60 seconds
B2. close grip bench press @ 20X0 X 5-7 X 3; rest 2:00

Performance
A. row or AD 20 seconds @ 99% X 5; rest 2:15 use 5 second roll in
B1. ring superman X 10 seconds X 3; rest 10 seconds
B2. hollow plank X 25 seconds X 3; rest 10 seconds
B3. strict TTB @ 1020 X 5-7 X 3; rest 60 seconds

09.15.14

Fitness
A1. L-sit X 10 seconds X 4; rest 30 seconds
A2. hanging leg rotations X 6 (alternating) X 4; rest 90 seconds
B. row 200 meters all out X 5; rest 3-4 minutes

Performance
A. In 14:00, work up to a heavy clean and jerk cluster @ 1.1.1
B1. close grip bench press @ 20X0 X 5-6 X 3; rest 60 seconds
B2. archer ring rows @ 1020 X 6-8 X 3; rest 90 seconds

Intensification Cycle 1406

Fitness

• Intensify absolute force production in basic patterns (squat, pull, press, hinge).
• Develop hip, spine and shoulder girdle "anti-fragility."
• Intensify mixed modal and cyclic aerobic power capacity.
• Integrate olympic pull work into hinge sessions to build a foundation for more complex barbell patterns.
• Continue the development of foundational energy system capability by transitioning from anaerobic power to lactic endurance intervals.

Performance

• Build capacity in high cycle rate mixed modal training and testers.
• Re-introduce anaerobic lactate endurance training and testing w/ a linear progression.
• Increase intensity in the olympic lifts using the technical foundation acquired in previous accumulation cycle.  Special emphasis will be placed on overhead position/3rd pull in snatch.
• Maintain locomotion, brachiation, hand balance practice.
• Re-introduce higher velocity gymnastics movements to students possessing the requirements to engage in such practices (i.e. 3 strict dips and pull-ups, pronated, at 3030).  Emphasis will be scapular strength and force production/control for students who do not meet the standards.

The cycle will last from September 15, 2014 through November 7, 2014. 

09.12.14

Fitness
A1. strict toes to bar @ 1030 X 6-8 X 3; rest 30 seconds
A2. ring FLR (supinated if possible) X 20-30 seconds X 3; rest 90 seconds
B1. AMRAP squat jumps in 30 seconds X 2; rest 3:00
B2. row or AD all out for 30 seconds X 2; rest 3:00

Performance
A1. split squat @ 20X0 X 8-10 each side X 3; rest 60 seconds
A2. one arm OH press @ X020 X 8-10 each side X 3; rest 2:00
B.2 sets @ 80%
run 400 meters; rest run time
run 600 meters; rest run time

09.11.14

Fitness
AMRAP in 16:00
10 pull-ups (strict)
20 burpee-to-step-ups @ 24/20
run 200 meters

Performance
A. duck walk 1 length X 3; rest 75 seconds
B. for time
10 wall walks
row 600/500
20 strict ring dips
30 strict pull-ups
20 alternating pistols
row 600/500
10 wall walks

09.10.14

Fitness
A. deadlift @ X1drop X 5 X 3; rest 2:00--stay moderate--no PRs
B1. overhead press @ X010 X 8-10 X 3; rest 60 seconds
B2. cossack squats X 8-10 (alternating) X 3; rest 90 seconds

Performance
A. hang power clean and jerk @ 60% X 2 X 4; rest 60 seconds
B1. 5-1 ladder
weighted pull-ups (same weight each set-moderate); rest as needed
B2.10-12 seconds L-sit X 5; rest as needed
B3.10-12 hollow rocks X 5; rest as needed

09.09.14

Fitness
2 sets @ 80%
row 600/500
1 lap bear crawl
10 strict pull-ups
60 running man jump rope reps
20 push-ups w/kick through
6 wall bridge rotations (alt)
1 arm OH carry 50 meters @ 35/15 (left)
1 arm OH carry 50 meters @ 35/15 (right)

Performance
A. Low Gait flow X 90 seconds X 3; rest 90 seconds (barefoot)
IND
cossack (ea direction)
IND
½ bridge rotation (ea direction)
IND
dive bomber
4 lizard steps
B. for 12:00 @ 80%
row 250/200
20 alternating lunge steps
100 single jump rope reps
10 ring rows
run 200 meters

09.08.14

Fitness
A. back squat @ 20X0 X 8-10 X 3; rest 2:00
B1. run 60 seconds @ 85% X 4; rest 30 seconds
B2. archer ring rows @ 1010 X 6-8 alternating X 4; rest 45 seconds

Performance
A. hang power snatch @ 60% X 2 X 4; rest 60 seconds
B. max broad jump X 1 X 4; rest as needed and measure each jump
C1. belly-to-wall HS hold X 30 seconds X 3; rest 60 seconds
C2. tuck ice cream makers X 4-6 X 3; rest 75 seconds

09.05.14

Fitness
8:00 @ 80%
row 500 meters
3 wall walks
16 walking lunge steps
rest 4:00
8:00 @ 80%
run 200 meters
3 turkish get-ups (right)
3 turkish get-ups (left)
6 strict pull-ups
rest 4:00
for completion @ 80%
100 meter OH carry @ 45/25
25 burpees
150 single jump rope reps

Performance

for 12:00 @ 80%

run 400 meters

10 strict pull-ups

15 hindu push-ups

20 seconds hollow plank

rest 6:00

for 12:00 @ 80%

row 600/500

5 turkish get-ups-left(moderate)

5 turkish get-ups-right(moderate)

200 meter med ball carry @ 20/14

09.04.14

Fitness
A1. split squat @ 30X0 X 6-8 X 3; rest 45 seconds
A2. weighted pull-ups (pronated) X 4-6 X 3; rest 90 seconds
B. run 200 meters X 5; rest 60 seconds

Performance
A. snatch @ 70% X 1.1 X 5; rest 75 seconds
B1. max height tuck jump X 1.1.1 X 3; rest 30 seconds
B2. belly-to-wall HS hold X 55 seconds X 3; rest 90 seconds
B3. tuck front lever X 5-7 seconds X 3; rest 90 seconds

09.03.14

Fitness
A1. hanging leg circles X 6-8 X 3; rest 45 seconds
A2. ring blenders X 6-8 each direction X 3; rest 90 seconds
B. row and/or AD all out for 25 seconds X 4; rest 2:45 (perform 10 hollow rocks each rest period)

Performance
A1. back squat @ 31X1 X 6-8 X 3; rest 0 seconds and remove 20-30#s
A2. Back squat @ 31X1 X 3-6 X 3; rest 2:00
B1. close grip bench press @ 30X0 X 6-8 X 3; rest 0 seconds and remove 10-20#s
B2. close grip bench press @ 30X0 X 3-6 X 3; rest 2:00
C. walk/run/row @ Z1 for 10:00

09.02.14

Fitness
for time (perform any way you wish--just complete all the work)
run 1,600 meters
row 1,600 meters
75 push-ups
60 squats
50 box step-ups @ 24/20
40 ring rows

Performance

for time

AMRAP for 40:00

row 800 meters

30 double unders

30 burpees (no jump)

30 box step-ups @ 24/20

run 800 meters