06.30.15

Fitness
A.4:00 @ 85%
4 burpees (no jump)
6 ring rows
8 hollow rocks
rest 2:00
4:00 @ 85%
row for meters
rest 2:00
4:00 @ 85%
10 wall ball shots
100 meter sandbag carry
rest 2:00
run 800 meters @ 85%
B1.Cuban  rotations @ 4020 X 5 X 2; rest 30 seconds
B2.floor German Hang X 25 seconds X 2; rest 30 seconds

Performance
A.handstand opener X 20 seconds X 2; rest as needed
B.work to a heavy 3 rep CGBP @ 20X0 in 6 sets
C.3 sets @  98%
2:00
5 russian swings @ 55/35
6 jumping  lunges
7 burpees
Rest 6:00 b/t sets

06.29.15

Fitness
A1.deadlift @ X1drop X 3 X 4; rest 30 seconds
A2.OA DB/KB overhead press @ X020 X 3-5 ea X 4; rest 15 seconds
A3.table-to-plow X 3 X 4 w/pauses @ top and bottom; rest 90 seconds
B.AMRAP P.lette push-ups in 3:00-do not go to failure in any 1 set

Performance
A.hang snatch @ ~ 80% X 1 X 5; rest       as needed
B.snatch @ 60% X 1 X 5; rest as needed
C1.front squat @ 20X0 X 3-5 X 3; rest 30 seconds
C2.pull-ups X 6.5.4 X 3; rest 2:00
D.accumulate 2 minutes in straddle (PNF as desired)
D1.cuban rotations @ 4020 X 4-5 x 2; rest 20 seconds
D2.floor german Hang X 20 seconds X 2; rest 30 seconds

06.26.15

Fitness
4 rounds for time
row/run 400 meters
20 box step-ups @ 24/20
15 burpees
10 pull-ups
*row twice and run twice--student chooses order

Performance

4 rounds for time

row/run 400 meters

20 box step-ups @ 24/20

15 burpees

10 pull-ups

*row twice and run twice--student chooses order

06.25.15

Fitness
A1. snatch grip DL @ TNG X 8-10 X 3; rest 30 seconds
A2.pike push-ups X 6-10 X 3; rest 15 seconds
A3.bad stretch X 15 seconds ea X 3; rest; 90 seconds
B1.ring superman X 10 seconds X 2; rest 30 seconds
B2.side plank X 20 seconds ea X 2; rest 30 seconds

Performance
A.handstand opener X 15-20 seconds X 3; rest as needed
B1.OA DB/KB press @ X020 X 8-10 ea X 3; rest 30 seconds
B2.pronated ring row @ X020 X 8-10 X 3; rest 10 seconds
B3.bad stretch X 15 seconds ea  X 3; rest 60 seconds
C.row/run/crawl@ @ Z1 for 10-15:00

06.24.15

Fitness
A.for 10:00 @ 85%
run 400 meters
15 wall ball shots @ 20/14
10 P.lette push-ups (feet elevated)
rest 5:00
for completion @ 85%
row 800/700 meters
20 hindu push-ups
10 pull-ups
5 sandbag get-ups ea side (60/45)
100 meter suitcase carry @ 55/35
B.DB external rotations @ 3020 X 10 X 2; rest as needed

Performance
A.hang power clean @ 65% X 2 X 4; rest 60 seconds
B.2 sets @ 85%
row 600/500
5 wall walks
20 box jumps @ 24/20 (step down)
20 russian swings @ 55/35
30 alternating lunges
10 strict pull-ups
run 200 meters
rest 3:00 b/t sets
C1.cuban rotations @ 4020 X 10 x 2; rest 20 seconds
C2.floor german Hang X 20 seconds X 2; rest 30 seconds

06.23.15

Fitness
A1.split squat @ 30X0 X 10-12 ea X 3; rest 30 seconds
A2.strict toes-to-bar X 8-10 X 3; rest 30 seconds
A3.straddle PNF X 30 seconds X 3; rest 90 seconds
B.35 hollow rocks
C.accumulate 90 seconds in ring FLR
D.accumulate 45 seconds in side plank (ea side)

Performance
A1.CGBP @ 20X0 X 8-10 X 3; rest 0 seconds
A2.elevated P.lette push-ups X 10-15 X 3; rest 15 seconds
A3.straddle PNF X 30 seconds X 3; rest 60 seconds
B.3 sets @ 90%
15 wall ball shots
run 200 meters @ 90%
walk back for recovery

06.22.15

Fitness
A1.P.lette push-ups @ 21X1 X AMRAP-1 X 3; rest 30 seconds
A2.DB/KB row @ X020 X 8-10 ea X 3; rest 30 seconds
A3.russian swings X 15 (mod) X 3; rest 30 seconds
A4.run 400 meters @ 80% X 3; rest 2:00
B1.Cuban  rotations @ 4020 X 10 X 2; rest 30 seconds
B2.floor German Hang X 20 seconds X 2; rest 30 seconds

Performance

A.snatch @ 70% X 1 X 4; rest as needed

B.snatch @ 60% X 1 X 4; rest as needed

C1.split squat @ 30X0 X 8-10 X 3; rest 30 seconds

C2.8-10 pull-ups (unbroken) X 3; rest 15 seconds

C3.pigeon X 15 seconds ea X 3; rest 75 seconds

D.floor German Hang X 20 seconds X 2; rest as needed

06.19.15

Fitness
A.for time
20 burpees
row 250/200 meters
rest 4-6:00
B.for time
10 front squats @ 60%
run 200 meters
rest 4-6:00
C.for time
20 burpees
row 250/200
D1.DB external rotations @ 3020 X 5 X 2; rest 30 seconds
D2.floor German Hang X 20 seconds X 2; rest 30 seconds

Performance
A.In 8:00, work up to a heavy single split jerk.  Start @ 50%.
B.for time
200 meter sandbag carry @ 60/45
18 OA push-ups (alt)
15 front squats @ 75% (from rack)
12 strict CTB pull-ups
9 ring dips (supinate @ top)
200 meter sandbag carry @ 60/45
C.cuban rotations @ 4020 X 5 X 2; rest as needed

06.18.15

Fitness
A1.CGBP @ 20X0 X 4-6 X 3; rest 30 seconds
A2.pronated ring rows @ X020 X 6-8 X 3; rest 15 seconds
A3.hamstring PNF X 15 seconds ea X 3; rest 60 seconds
B.@ Z1 for 10:00
row 300 meters
100 meter sandbag carry
20 seconds hollow plank

Performance
A.5 sets w/a running clock every 2:00
1=3-5 HSPUs (strict)
2=5 ea side OA DB/KB row
3=run 200 meters
B.accumulate 90 seconds in hollow plank

06.17.15

Fitness
A. 4 rounds for time
run 400 meters
10 goblet squats @ 55/35
5 strict toes-to-bar
B.loaded dorsi flexion X 60 seconds ea
C.cuban rotations @ 4020 X 6-8 X 2; rest as needed

Performance

A.halting snatch w/2 second pause @ high hang @ 40-50% X 2 X 6; rest 45-60 seconds

B.AMRAP in 12:00

6 pull-ups

12 box step-ups @ 24/20

18 wall ball shots

36 double unders

C1.DB external rotation @ 3020 X 5-6 ea X 2; rest 20 seconds

C2.floor German Hang X 20 seconds X 2; rest 20 seconds

06.16.15

Fitness
A.15-12-9 reps for time
deadlift @ 60% (drop all)
bar dips
B1.15 hollow rocks X 2; rest 30 seconds
B2.L-sit X 10 seconds X 2; rest 60 seconds

Performance
A1.CGBP @ 20X0 X 3-4 X 3; rest 15 seconds
A2.bad stretch X 15 seconds ea X 3; rest 75 seconds
B.3 sets @ 99%
12 russian swings @ 55/35
9 burpees
row 150/125
rest 5:00 b/t sets

06.15.15

Fitness
A.5:00 @ 85%
5 pull-ups
10 push-ups
15 squats
rest 2:00
5:00 @ 85%
10 russian swings @ 55/35
run 200 meters
rest 2:00
5:00 @ 85%
row 500/400 meters
jump rope w/time remaining
B1.DB external rotations @ 3020 X 5 X 2; rest 30 seconds
B2.floor German Hang X 20 seconds X 2; rest 30 seconds

Performance
A.clean and jerk @ 80-85% X 1 X 8; rest as needed b/t singles to ensure excellent technique
B1.back squat @ 20X0 X 3-4 X 3; rest 30 seconds
B2.12-15 pull-ups (unbroken) X 3; rest 90 seconds
C.accumulate 90 seconds in straddle PNF
D.accumulate 60 seconds in hamstring PNF
E.floor German Hang X 20 seconds X 2; rest as needed

06.12.15

Fitness
A1.snatch grip deadlift @ TNG X 4-5 X 3; rest 30 seconds
A2. archer ring push-ups X 4-6 (alt) X 3; rest 15 seconds
A3.table-to-plow X 4 X 3; rest 75 seconds
B.AMRAP P.lette push-ups w/feet on 20 in box in 2:00
C.accumulate 70 seconds in side plank (ea side)
D.cuban rotations @ 4020 X 10; rest 20 seconds
E.floor German Hang X 30 seconds

Performance
A.Build to a heavy hang snatch in 10:00--start @ 40% 1RM
B.2 rounds for time
4 rope climbs
20/15 bar dips
20 pistols (alt)
10 DLs @ 60%
5 wall walks
C.DB ext rotations @ 3020 X 8 ea
E.floor German Hang X 30 seconds

06.11.15

Fitness
A.6:00 @ 85%
5 russian swings @ 55/25
5 burpees (no jump)
25 single jump rope reps
rest 3:00
6:00 @ 85%
4 pull-ups
8 hollow rocks
12 box step-ups @ 24/20
rest 3:00
6:00 @ 85%
200 meter sandbag carry @ 60/45
row for meters w/ time remaining

Performance
A1.strict HSPU X 3-5 X 4; rest 30 seconds
A2.archer ring rows @ X020 X 4-6 alt X 4; rest 15 seconds
A3.plow X 20 seconds X 4; rest 60 seconds
B.run 600 meters @ 85%; rest 3:00
row 600 meters @ 85%; rest 3:00
run 600 meters @ 85%
C.accumulate 40 seconds on each side in ring side plank

06.10.15

Fitness
A1.front squat @ 20X0 X 5-6 X 3; rest 30 seconds
A2.OA DB/KB rows @ X020 X 4-5 ea X 3; rest 15 seconds
A3.Pec  PNF X 15 seconds ea X 3; rest 75 seconds
B.4 sets @ 95%
10 jump squats
run 100 meters
rest/walk back to start (run to stop sign)
C.DB external rotation @ 3020 X 6-8 X 2; rest 30 seconds

Performance
A. 10 sets EMOM
odd=2 hang clean and jerks @ 55-60%-drop both
even=5 single leg glute bridges ea side
B.6:00 @ 85%
5 pull-ups
6 box jumps @ 24/20 (step down)
7 deck squats
8 push-ups
rest 3:00
6:00 @ 85%
run 100 meters
10 russian swings @ 55/35
25 double unders
C.cuban rotations @ 4020 X 5-6 X 2; rest as needed

06.09.15

Fitness
A.5 sets every 2 minutes w/ a running clock
1=5 DB/KB overhead presses @ X020
2=weighted pull-ups X 4-5
3=run 200 m/row 200 meters (alt)@ 85%
C1.ring FLR X 20 seconds X 2; rest 30 seconds
C2.hollow plank X 20 seconds X 2; rest 30 seconds

Performance
A1.CGBP @ 20X0 X 4-5 X 3; rest 15 seconds
A2.pigeon X 20 seconds ea X 3; rest 75 seconds
B.row 60 seconds @ 99% X 4; rest 4:00

06.08.15

Fitness
A.for time
row 500 meters
+
3 rounds
12 wall ball shots @ 20/14
8 pull-ups
+
row 500 meters
B1.cuban rotations @ 4020 X 5-6 X 2; rest 20 seconds
B2.floor German Hang X 20 seconds X 2; rest 20 seconds

Performance
A1.snatch @ 75-80% X 3 X 4 (drop all); rest 15 seconds
A2.bad stretch X 15 seconds ea X 4; rest 75 seconds
B.work to a heavy 5 rep front squat @ 20X0 in 9 minutes or fewer(start @ 40%)
C.3 rounds for time
run 200 meters
15/10 CTB pull-ups
D.DB ext rotations @ 3020 X 8 ea
E.floor German Hang X 30 seconds

Cycle 1504 Training Objectives

Fitness

• Gradually build capacity in top end speed and lactic power-endurance.
• Increase aerobic power development through relatively frequent testers w/ low-to-moderate eccentric components to allow for recovery.
• Build structural strength with an emphasis on strength-speed on the hinge and relatively intense work for other basic strength pieces. 
• Continue with intra-training mobility pieces as a time management tool.

Performance

• Intensify aerobic power with shorter, more intense intervals and less volume (mixed modal and cyclic).
• To provide an incremental re-introduction of the kip for those interested in developing the kip as a tool.
• Improve lactate utilization through a progressive lactate endurance program (cyclic and mixed modal).
• Improve Weightlifting technique and subsequent rate of force production through high volume lifting that undulates in intensity throughout the cycle and each week.  There will be a subsequent decrease in hinge work during other training days.
• Allow for further energy system "sharpening" through more frequent testers.
• Continue with intra-training mobility pieces as a time management tool.

06.05.15

Fitness
A.5 rounds for time
10 bent over rows @ 105/65
10 archer push-ups (floor)
B1.side plank X 30 seconds ea X 2; rest 20 seconds
B2.DB external rotation @ 3020 X 8-10 ea X 2; rest 45 seconds

Performance
A1.hang clean and jerk X 3 X 3 @ 75-80%--drop all; rest 15 seconds
A2.hamstring PNF X 20 seconds ea X 3; rest 75 seconds
B.for time
row 60 cals
50 double unders
40 wall ball shots @ 20/14
30 pull-ups
run 400 meters

06.04.15

Fitness
A.for time
row 1,000/800
30 jumping lunges
10 pull-ups
20 jumping lunges
7 pull-ups
10 jumping lunges
5 pull-ups
run 800 meters
B1.hamstring PNF X 60 seconds ea; rest 30 seconds
B2.loaded dorsi stretch X 60 seconds ea

Performance
A1.strict HSPU X 4-6 X 3; rest 30 seconds
A2.barbell bent over row @ X020 X 6-8 X 3; rest 15 seconds
A3.straddle PNF X 30 seconds X 3; rest 60 seconds
B.run 5:00 @ 85%; rest 3:00
C.row 5:00 @ 85%
D. low gait pvc pass throughs X 10 X 2; rest 60 seconds

06.03.15

Fitness
A1.clean pull X 4 X 3 (drop all); rest 30 seconds
A2.pike push-ups X 4-6 X 3; rest 15 seconds
A3.bad stretch X 15 seconds ea X 3; rest 75 seconds
B.AMRAP hindu push-ups for 2:00
C.accumulate 75 seconds in hollow plank
C1.cuban rotations @ 4020 X 6-8 X 2; rest 20 seconds
C2.floor German hang X 20 seconds X 2; rest 30 seconds

Performance
A1.hang snatch @ 60-65% X 2 X 5-drop all; rest 0 seconds
A2.lunge w/rotation X 10 seconds ea X 5; rest 45 seconds
B.2 sets @ 85%
run 400 meters
20 wall ball shots @ 20/14
10 hollow rocks
10 pull-ups
20/15 p.lette push-ups
20 box step-ups @ 24/20
row 300 meters
rest 4:00 b/t sets
C.DB ext rotation @ 3020 X 10 ea

06.02.15

Fitness
A.8:00 @ 85%
12 box step-ups @ 24/20
12 push-ups
12 ring rows
run 200 meters
rest 4:00
8:00 @ 85%
10 wall ball shots @ 20/14
5 strict TTB
40 running man jump rope reps
rest 4:00
row 600/500 @ 85%

Performance
A1.CGBP @ 20X0 X 5-6 X 3; rest 15 seconds
A2.plow X 20 seconds X 3; rest 60 seconds
B1.row 45 seconds @ 99% X 2; rest 3:30
B2.AMRAP burpees in 45 seconds @ 99% X 2; rest 3:30

06.01.15

Fitness
A1.back squat @ 20X0 X 5-6 X 3; rest 30 seconds
A2.weighted ring pull-ups (supinate @ top) X 4-5 X 3; rest 15 seconds
A3.straddle pnf X 20 seconds X 3; rest 75 seconds
B.row 30 seconds @ 99% X 4; rest 2:00
C.DB external rotation @ 3020 X 8-10 ea

Performance
A1.clean and jerk X 3 X 4 @ 75-80%--drop all; rest 15 seconds
A2.pigeon X 15 seconds ea X 4; rest 75 seconds
B1.back squat @ 20X0 X 5-6 X 3; rest 30 seconds
B2.pull-ups X 8-12 X 3; rest 15 seconds
B3.straddle pnf X 20 seconds X 3; rest 75 seconds
C.cuban rotations @ 4020 X 6-8 X 2; rest as needed

*Pull-ups may be kipping or strict-no extra weight.