Friday, September 27, 2013

09.27.13

Fitness
A. deadlift X 5 X 3; rest 2:00
B. OHP X 5 X 3; rest 90 seconds
C. 3-D plank X 20 seconds each X 3; rest as needed

Performance
A. clean and jerk X 3 X 3; rest 2:00
B. run 200 meters X 6; rest 60 seconds
C. accumulate 90 seconds in ring FLR (hands supinated); rest as needed

Thursday, September 26, 2013

09.26.13

Fitness
4 rounds for time
run 400 meters
20 walking lunge steps
10 pull-ups

Performance
A.In 6 minutes for burpees
row 750 meters
AMRAP burpees w/time remaining

rest 12:00 b/t ‘a’ and ‘b’

B.AMRAP in 5 minutes
10 kb swings @ 70/55
10 toes-to-bar
20 squats

Wednesday, September 25, 2013

09.25.13

Fitness
A. clean and jerk X 3 X 4; rest 60 seconds (technique focus--drop all reps)
B. row 20 seconds all out  (meters) X 5; recover off of rower as needed to produce good power (note rest time in journal)--these are sprints

Performance
A. back squat X 3 X 3; rest 2:00
B. barbell bent over row @ 1111 X 5 X 3; rest 2:00
C. handstand push-ups @ 30X0 X amrap -1 X 4; rest 90 seconds

Tuesday, September 24, 2013

09.24.13

Fitness
@ 80% of MPE
5 sets of 30 seconds on/30 seconds off
wall ball shots @ 20/14
butterfly HTF sit-ups
burpees (no Jump)
step-ups @ 24/20
double unders

Performance
@ 80% of MPE
6 sets of 30 seconds on/30 seconds off
wall ball shots @ 20/14
butterfly HTF sit-ups
burpees (no Jump)
step-ups @ 24/20
double unders

09.23.13

Fitness
A. back squat X 5 X 3; rest 2:00
B1. strict pull-ups (pronated) X amrap-1 X 4; rest 30 seconds
B2. 15 hollow rocks X 4; rest 90 seconds


Performance
A. snatch X 2 X 5 @ 65%; rest 2:00
B. row 30 seconds (m) @ 99% X 5; rest 3:00
C. 3D plank X 30 seconds each X 2; rest as needed

Cycle 1306 Objectives

Fitness
  • Build balanced structural strength through weightlifting and gymnastics using an undulating intensity cycle.
  • Increase technical competency and speed with the Olympic lifts.
  • Increase the athlete's understanding and competency in aerobic and anaerobically demanding tasks.
  • Introduce the standardized testing concept and its usefulness in fitness/movement development. 
  • Encourage the development of basic human motor patterns and have fun! 
Performance (Intensification phase)
  • Increase competence in the skills and attributes developed in the high volume, lower intensity accumulation phase by increasing overall intensity while maintaining structural balance and athleticism.
  • Reintroduce/develop anaerobic power in an undulating pattern.
  • Increase CP stamina abilities.
  • Perform standardized testing.
  • Encourage virtuosity in the development of basic and intermediate human motor patterns and have fun!

Friday, September 20, 2013

09.20.13

Fitness
A. straight leg deadlift X 3 X 4; rest 90 seconds
B. close grip bench press X 5 X 3; rest 90 seconds
C1. ring rows @ 1131 X AMRAP-1 X 3; rest 30 seconds
C2. L-sit X 10-15 seconds X 3; rest 60
 seconds

Performance
A. snatch pull @ 125% X 2 X 5; rest 90 seconds
B1. 40 seconds handstand hold (belly-to-wall) X 3; rest 30 seconds
B2. 10 pistols (alternating) w/1 second hold @ bottom X 3; rest 30 seconds
B3. hollow plank X 30 seconds X 3; rest 90 seconds

Thursday, September 19, 2013

09.19.13

Fitness
@ 85% MPE for 50 mins
row 500 meters
run 400 meters
100 meter goblet carry @ 55/35
20 butterfly HTF sit-ups
50 reps running man jump
 rope
2 laps bear crawl

Performance
@ 85% MPE for 60 minutes
run 800 meters
2 laps low leap frog
2 laps crab crawl
15 ring rows
40 double unders
row 800 meters

Wednesday, September 18, 2013

09.18.13

Fitness
AMRAP in 12 minutes
10 wall ball shots @ 20/14
10 burpees
10 kb swings @ 55/35

Performance
A. 3 position clean @ 65% X 5; rest 90 seconds
B1. front squat X 3 X 3; rest 30 seconds
B2.single arm overhead press X 5 X 3; rest 90 seconds (use KB or DB or bar)

Tuesday, September 17, 2013

09.17.13

Fitness
A. clean and jerk X 3 X 3 (moderate weight); rest 90 seconds
B. front squat X 3-2-2; rest 2:00
C. ring pull-ups X 5-8 @ 1111 X 4; rest 90
 seconds

Performance
A. ring dips @ 3111 X AMRAP-1 X 5; rest 90 seconds (use turnout @ top if possible)
B. 8 sets total
odd sets: AD 30 seconds @ 90%; rest 60 s
even sets: row or run 30 seconds @ 90% (athlete’s choice-must pick Either run or row, not both); rest 60 s

Monday, September 16, 2013

09.16.13

Fitness
for time
row 300 meters
30 ring push-ups
30 step ups @ 24/20
20 ring push-ups
20 step-ups @ 24/20
10 ring push-ups
10 step-ups @ 24/20
row 300 meters

Performance
for time
15-12-9 reps for time
thrusters @ 135/95
L-pull-ups

Friday, September 13, 2013

09.13.13

Fitness
A. snatch X 2 X 4; rest 2:00
B1. back squat X 3 X 3; rest 30 seconds
B2. AMRAP ring rows @ 1030 X 3; rest 2:00

Performance
A. clean and jerk X 3 X 3; rest 2:00
B1.split squat X 3 each side X 3; rest 30 seconds
B2. 2-3 muscle ups X 3; rest 90 seconds
C. 2-3 muscle-ups X 2; rest 90 seconds

*Use benches for foot on split squat.
**Use kettlebells in farmer’s carry position on split squats.
***Use as little kip as possible on mus.
Remember, all c&js are to be dropped.

Thursday, September 12, 2013

09.12.13

Fitness
A. row 1600 meters for time
rest 10 minutes
B. run 1600 meters for time
C. accumulate 60 seconds in hollow plank

*Record times of both the row and run individually.  This is a tester.  Go there.

Performance
3 rounds for time
run 800 meters
30 wall ball shots @ 20/14
30 double unders

Wednesday, September 11, 2013

09.11.13

Fitness
A. clean grip deadlift X 3 X 3; rest 2:00
B1. overhead press X 3 X 3; rest 30 seconds
B2. strict toes-to-bar X 10 X 3; rest 90 seconds
C. accumulate 120 seconds in ring FLR

Performance
A. high hang snatch X 2 X 5; moderate weight--speed focus; rest 90 seconds
B. In 12:00, work to a heavy 2 rep DL.
C. 30 second handstand hold (belly to wall) X 4; rest 75 seconds

09.10.13

Fitness
@ 80-85% of MPE
AD 3:00 (cals)
+
3 sets
10 wall ball shots @ 20/14
10 burpees (no jump)
+
row 3:00 for meters
+
5 sets
5 pull-ups
10 hollow rocks
10 1 arm russian swings (5 each) @ 55/35
+
run 800 meters
+
AMRAP double unders in 3:00

Performance
@ 80-85% of MPE
5 rounds
5 kb snatches (ea) @ 55/35
10 push-ups
20 sec hollow plank
+
4 rounds
10 ring rows
10 deck squats
3 wall walks
+
10 T-get-ups each side @ 35/15
+
run 1000 meters
+
row 1000 meters

09.09.13

Fitness
4 rounds for time
10 pull-ups
10 ring push-ups
10 SDHPs w/70/55 KB
run 200 meters



Performance
A. 3 weighted pull-ups (supinated) @ 1131X 3; rest 90 seconds
B.. 6 forward shoulder rolls each side
C. row 250m X 4; rest 60 seconds (3rd interval is hammer)
D. run 200 meters X 4; rest 60 seconds (3rd interval is the hammer)
Remember, hammer intervals mean intervals 1 & 2 are within 5 seconds. 3 (the hammer) is 5-8 seconds faster. 4 is back to the original (1&2)pace.

Friday, September 06, 2013

09.06.13

Fitness
AMRAP in 30 minutes @ 80-85%
run 600m/row 600 meters (row odd sets/run even or vice versa)
15 wall ball shots @ 20/14
15 kb swings @ 55/35
30 running man rope reps
15 release push-ups
100 meter plate carry (front of body) @ 45/25
1 lap crab crawl
60 seconds rest after each completed round

Performance
AMRAP in 40 minutes @ 80-85%
run 600m/row 600 meters (row odd sets/run even or vice versa)
20 step-ups (alt) w/1 kb @ 35/15 in front rack
10 strict KTEs
50 running man rope reps
10 dive bomber push-ups
20 butterfly HTF sit-ups
1 lap crab crawl
60 seconds rest after each completed round

Thursday, September 05, 2013

09.05.13

Fitness
A.10-1 reps for time
barbell overhead press @ 95/65
strict pull-ups
*barbell is taken from the floor for the presses.
B. run and/or row @ Z1 for 10:00 if time allows

Performance
A.5 rounds for time
5 snatches @ 70% of 1rm
10 burpee pull-ups
B. run and/or row @ Z1 for 10:00 if time allows

Wednesday, September 04, 2013

09.04.13

Fitness
A. clean X 3 X 3; rest 90 seconds
B. front squat X 3 X 3; rest 90 seconds
C. ring rows @ 1030 X AMRAP-1 X 5; rest 90 seconds


Performance
A. clean pull X 2 X 5 @ 120%; rest 90 seconds
B. back squat X 3 X 3; rest 2:00
C. close grip bench press X 3 X 3; rest 90 seconds

09.03.13

Fitness
A1. ring push-ups @ 3010 X AMRAP-1 X 5; rest 30 seconds
A2. 25 seconds In hollow plank X 5; rest 90 seconds
B. 4 sets
row 60 seconds (meters)
rest 60 seconds
AD 60 seconds (cals)
rest 60 seconds


Performance
A1. 20 second handstand hold on wall X 5; rest 30 seconds
A2. 2 rope climbs (1st climb legless, second with legs) X 5; rest 90 seconds
B. run 800 meters X 3; rest 3:00