07.25.13

Fitness
A. In 12:00, work up to a heavy 5 rep floor press.
B1. Ring pull-ups X 5-10 X 5; rest 30 seconds
B2. Hollow rocks X 10-15 X 5; rest 90 seconds


Performance
A. In 12 minutes, work up to a moderately heavy hang snatch.
B1. 6-8 pistols w/1 sec hold @ bottom X 5; rest 30 seconds
B2.5-10 ring dips (strict) X 5; rest 90 seconds
C. accumulate 120 seconds in front plank

07.24.13

Fitness
For 20 minutes @ 85%
Row 250 meters
10 burpees
15 HTF butterfly sit-ups
20 double unders

Performance
For completion@ 85%
Run 400 meters
+
10 rounds
5 pull-ups
7 push-ups
9 squats
+
run 600 meters
+
5 rounds
7 kb swings @ 55/35
7 burpees

07.23.13

Fitness
For time
Run 400 meters
10-1 of
goblet squat @55/35
strict pull-ups

Performance
For time
Row 750 meters
50 ring push-ups
30 power snatches (GTOH) @ 75/45
row 750 meters

07.22.13

Fitness
A. In 12:00, work up to a moderately heavy power clean and jerk.
B. In 6 sets, work to a moderately heavy 5 rep front squat.
C. barbell bent-over rows X 5 X 3; rest to change weight

Performance
A. clean pull @ 110% of clean X 2 X 6; rest 2:00
B. In 10 minutes, work up to a moderately heavy 5 rep front squat.
C. In 6 sets, work up to a moderately heavy 3 rep push-press.

07.19.13

Fitness
A. run 800 meters
Rest 2:00
B. 5 sets
7 kb swigs @ 55/35
7 burpees
rest 2:00
run 800 meters
*score is total work time

Performance
A.9 minute ladder
1 clean and jerk @ 60% of 1RM
1 strict pull-up
2 c&js
2 strict pull-ups
etc. as high as possible in 9 minutes
B. row /run/ad or combination for 10 minutes @ Z1 (low intensity cardio pace)

07.18.13

Fitness
A. power snatch+overhead squat+snatch X 5; rest 60 seconds (light -to-moderate)
B. back squat X 5 X 4; rest 2:00
C. 1-5 strict pull-up ladder for 8 minutes (1 pull-up, rest as needed, 2 pull-ups, rest, etc. until 5, then start over @ 1)

Performance
A. low hang clean and jerk @ 55% X 2 X 6; rest 2:00 (drop all reps)
B. back squat @ 31X1 X 5 X 3; rest 2:00
C. floor press X 5 X 3; rest 90 seconds

07.17.13

Fitness
For time
Row 300 meters
40 wall ball shots @ 20/14
row 400 meters
30 wall ball shots
row 500 meters
20 wall ball shots

Performance

A. 8-10 minutes of forward shoulder roll practice (at least 20 total reps)
B.3 sets @85%
AD 90 seconds for cals
Rest 2:00
Run 400 meters
Rest 2:00

07.16.13

Fitness
A. deadlift X 5 X 3; rest 2:00
B. push-press X 5 X 3; rest 90 seconds
C. L-sit X 5 hard holds ; rest 60 seconds

Performance
A. deadlift X 3 X 3; rest 2:00
B1. Muscle-ups X 3-4 X 4; rest 30 seconds
B2. Hollow plank for 30 seconds X 4; rest 90s-2:00

07.15.13

Fitness
For 25 minutes @ 85%
Run 400 meters
10 pull-ups
15 box step-ups @ 24/20
20 push-ups
AD 60 seconds

Performance
For 30 minutes @ 85%
Row or run 400 meters
5 wall walks
20 walking lunge steps
100 meter goblet carry w/1 KB @ 70/55
row or run 400 meters
25 HTF butterfly sit-ups

07.12.13

Fitness
A. single leg deadlift W kbs or dumbbells (moderate) X 5 each side X 3; rest 90 seconds
B. floor press X 5 X 3; rest 90 seconds
C1. Turkish get-ups X 5 each X 3; rest 30 seconds
C2. 15 hollow rocks X 3; rest 90 seconds

Performance
A. 3 position snatch (high hang, low hang, floor) @ 55% of 1rm X 5; rest 90 seconds
B. strict handstand push-ups X 5-10 X 5; rest 90 seconds
C. 4-D plank X 30 seconds each X 2; rest as needed

07.11.13

Fitness
For 20 minutes @ 85%
Run 200 meters
10 pull-ups
15 sit-ups
5 wall walks

Performance
For 25 minutes @ 85% of MPE
20 box step-ups @ 24/20
45#/25# plate carry 100 meters
2 rope climb ascents
run 400 meters

07.10.13

Fitness
21-15-9 reps for time
kb swings @ 55/35
ring push-ups
step-ups w/kb @ 20in

Performance
for time
row 500 meters
40 double unders
10 burpee pull-ups
run 400 meters
50 double unders
15 burpee pull-ups
row 300 meters
60 double unders
20 burpee pull-ups

07.09.13

Fitness
A. clean and jerk X 2 X 6; rest 60 seconds (light)
B. front squat X 5 X 3; rest 2:00
C. ring rows X 10-15 X 4; rest 90 seconds

Performance
A. clean pull @ 105% of max clean X 2 X 6 EMOM
B. front squat @ 31X1 X 5 X 3; rest 2:00
C. overhead press X 5 X 3; rest 2:00

07.08.13

Fitness
4 rounds for time
100 M farmers carry @ 55/35 KBs
15 burpees
row 250 meters
30 walking lunge steps

Performance
A. barbell bent over rows X 5 X 3; rest 2:00
B. run 200 meters X 6; rest 60 seconds
C. weighted sit-ups @ 25/15# X 50

07.05.13

Fitness
A. deadlift X 5 X 3; rest 2:00
B. overhead press X 5 X 3; rest 2:00
C. run 400 meters X 4; rest 90 seconds

Performance
A. snatch pulls @ 105% of snatch X 2 X 6 EMOM
B. hang snatch X 2 X 5 @ 50% of snatch; rest 90 seconds
C1. 1-3 muscle-ups X 4; rest 30 seconds
C2. Ring L-sit X 4 (tough-not-to-failure); rest 90 seconds

Cycle Objectives

Here are the objectives for the 12 week training cycle beginning in July:

Fitness

• progressively build structural strength in the basic movement patterns (squat, hinge, press, pull)
• develop energy system capacity and awareness
• provide regular testing opportunities to demonstrate improvement
• develop a foundation of technical proficiency
• encourage the pursuit of overall athleticism

Performance

• test anaerobic lactate endurance capacity (no specific ANLE training this cycle after testing)
• improve force production in basic movement patterns
• improve force production in gymnastics movements 
• build technical excellence in the olympic lifts through submaximal training coupled w/supramaximal pull development
• develop aerobic capacity through low eccentric based MAP sessions
• address unilateral movement discrepancies
• re-institute general athletic development training

07.03.13

Fitness
@ 85% of MPE
AMRAP in 15:00
Run 200 meters
10 wall ball shots @ 20/14
10 burpees
rest 6:00
row 1000/800 meters
AMRAP double unders in 3:00

Performance
@85% of MPE
AMRAP in 15:00
10 pull-ups
15 box jumps @ 24/20 (step down)
20 release push-ups
rest 6:00
run 400 meters
50 wall ball shots @ 20/14
run 400 meters
20 kb snatches ea side @ 55/35 (partition as desired)
run 400 meters

07.02.13

Fitness
A. AD 5:00 for max calories; rest 2:00
B. for time
25 kb swings @ 55/35
Row 500/400
20 kb swings @ 55/35
row 400/300
15 kb swings @ 55/35
row 300/200

Performance
A. 30 snatches @ 135/95 for time
*Perform 5 burpees at the top of every minute (jncluding the first minute) before you resume the snatches.
B. accumulate 120 seconds in ring FLR

*Athlete may use any established version of snatch.

07.01.13

Fitness
A. In 10 minutes, work up to a heavy 3 rep back squat.
B. clean X 2 X 6 EMOM (light—technique focus)
C.1. amrap strict pull-ups X 3; rest 30 seconds
C2. 30 seconds hollow plank X 3; rest 60 seconds

Performance
A. In 10 minutes, work up to a heavy 3 rep back squat (NOT 3RM)
B. clean and jerk @ 55% X 2 X 6 EMOM
C. row 60 seconds @ 85% X 4; rest 60 seconds (record meters)

06.28.13

Fitness
A. front squat X 5-3-2-1; rest 2:00
B. floor press X 5 X 3; rest 2:00
C. run 1 mile for time
D. accumulate 120 seconds in FLR on rings

Performance
A. clean X 2 X 4; rest 2:00
B. overhead press X 3 X 3; rest 90 seconds
C.row 1000/800 m; rest 3:00
Run 800 meters; rest 3:00
Row 1000 m/800 m

06.27.13

Fitness

4 rounds for time

Row 500 meters

20 release push-ups

25#/15# plate carry 200 m

*30:00 cap

Performance

For time

5 rope ascents

run 400 meters

100 double unders

400 meter plate carry @ 45/25

15 wall walks

run 400 meters

50 walking lunge steps

run 400 meters

06.26.13

Fitness
A. snatch (moderate) X 3 X 4; rest 90 seconds
B1. Ring rows X 10 X 4; rest 0 seconds
B2. Split squats X 5 (each side) X 4; rest 90 seconds

Performance
@ 97% for time
15-12-9 reps of
kb swing @ 70/55
burpees
*run 100 meters after 9th burpee (end of couplet)—time stops @ completion of run
rest 9:00
@ 97% for calories
row 3:00 for calories
rest 9:00
repeat swing, burpee, run from above

06.25.13

Fitness

@ 85% of MPE

AMRAP in 12:00

Row 200 meters

10 russian swings @ 55/35

10 sit-ups (butterfly/htf)

rest 6:00

AMRAP in 12:00

run 1000 meters (buy in)

+ amrap w/time remaining-

10 goblet squats @ 55/35

20 double unders

Performance

@ 85% of MPE

AMRAP in 12:00

15 wall ball shots @ 20/14

10 toes-to-bar

10 box step-ups @ 24/20

rest 6:00

for completion

run or row 1000 meters

50 ring push-ups

50 sit-ups

run or row 1000 meters

 

*If athlete runs first, he/she rows @ the end and vice versa.

**Athlete may partition the push-ups/sit-ups any way he/she wishes (i.e. 10 push-ups/10 sit-ups X 5, etc.)

06.24.13

Fitness

3 rounds for time
20 thrusters @ 65/45
20 burpees
20 pull-ups

Performance
A. Hang power snatch + OHSQ X 2 X 4; 2:00
B. Front squat X 3 X 3; rest 2:00
C1. Strict, supinated pull-ups @ 1030 X 5-10 X 4; rest 0 seconds
C2. 20 seconds hollow plank X 4; rest 60 seconds

06.21.13

Fitness
@ 85% of MPE
AMRAP in 10:00
row 250 meters
10 burpees
20 double unders
rest 5:00
AMRAP in 10:00
10 wall ball shots @ 20/14
10 ring rows
12 box step-ups @ 24/20

Performance

@ 85% of MPE

AMRAP in 10 minutes

row 250 meters

10 burpees

20 double unders

rest 5:00

AMRAP in 10 minutes

10 box jumps @ 24/20

20 wall ball shots @ 20/14

run 200 meters

06.20.13

Fitness
A. back squat X 3 X 3; rest 2:00
B1. 1 arm overhead press X 5 ea X 3; rest 0
B2. Hollow rocks X 20 X 3; rest 90 seconds
*1 arm press may be done w/ barbell, dumbbell or kettlebell.

Performance
A1. 5 muscle-up transitions (low rings) X 5; rest 30 s
A2. Run 400 meters + 5-10 ring dips X 5; rest 90 seconds
B. muscle-ups X 1-3 X 3; rest 60 seconds

06.19.13

Fitness

“Helen”
3 rounds for time
run 400 meters
21 kb swings @ 55/35
12 pull-ups

Performance

15-12-9-6 reps for time
power clean @ 135/95
handstand push-ups

06.18.13

Fitness
A. clean X 3 X4 (moderate); rest 90 seconds
B1. Ring push-ups X 10 X 3; rest 30 seconds
B2. Pull-ups X 5-10 X 3; rest 90 seconds

Performance

A. snatch X 1.1.1.1 X 3; rest 2:00
B. back squat X 3 X 3; rest 2:00
C. ring rows @ 1030 X 5-10 X 5; rest 90 seconds

06.17.13

Fitness
A. 3 sets for times
run 400; rest 90 seconds
B. 3 sets for times
row 500 meters; rest 90 seconds
C. 3-D plank—30 seconds each X 2 (front, side, side); rest as needed

Performance
for time @ 97%
15 thrusters @ 75/45
15 pull-ups
10 thrusters @ 75/45
10 pull-ups
5 thrusters @ 75/45
5 pull-ups
*3:00 cap
rest 8:00
for time @ 97%
row 800 meters
rest 8:00
for time @ 97%
repeat thruster/pull-up combo from above

06.14.13

Fitness
for time/calories
15-12-9
deadlift @ 185/95
burpees over the bar
+
AD for calories for 2:00 after the 9th burpee

Performance
for time
50 box jumps @ 24/20 (step-down)
500 meter row
50 power cleans @ 85/45
500 meter row
50 wall ball shots 20/14

06.13.13

Fitness
@85% of MPE
amrap in 8:00

row 250
10 release push-ups
10 knees-to-elbows
rest 4:00
amrap in 8:00
5 pull-ups
10 swings @ 55/35
20 walking lunge steps
rest 4:00
amrap in 8:00
run 200 meters
front plank hold 20 seconds

Performance
@85% 0f MPE
amrap in 8:00
row 250 meters
15 release push-ups
10 toes-to-bar
rest 4:00
amrap in 8:00
7 pull-ups
14 walking lunge steps
21 HTF sit-ups (butterfly)
rest 4:00
amrap in 8:00
run (meters)

06.12.13

Fitness
A. front squat X 5 X 3; rest 2:00
B. push-press X 5 X 3; rest 2:00
C. 50 weighted sit-ups @ 25/15#s

Performance

A. In 12 minutes, work to a heavy 3 rep deadlift.
B. push-jerk X 3 X 3; rest 2:00
C1. Ring dips X 10-15 X 4; rest 0 seconds
C2. Run 400 meters X 4; rest 90s

06.11.13

Fitness
AMRAP in 15:00
10 burpees
15 wall ball shots @ 20/14
20 double unders

Performance

4 sets for times @ 97%
10 kb swings @ 70/55
12 jump squats
row 250 meters
rest 6-7minutes

06.10.13

Fitness

A. power snatch X 1 + OHSQ X 1 X 6; rest 60 seconds-light

B. barbell bent over row X 5 X 3; rest 90 seconds

C. 1-7 strict pull-ups EMOM X 7

Performance

A. hang snatch X 2 X 5 (drop each); rest 2:00

B1 front squat X 3 X 4; rest 30 seconds

B2. L-pull-ups X 5-10 X 4; rest  2:00

06.07.13

Fitness

obj: MAP (MM)

@ 85% of MPE

AMRAP in 6:00

10 box step-ups @ 24/20

10 release push-ups

10 sit-ups

rest 3:00

AMRAP in 6:00

run 400

row remainder of 6 minutes for meters

rest 3:00

AMRAP in 6:00

5 strict toes-to bar

10 burpees

15 wall ball shots @ 20/14 or 10#

Performance

obj: MAP (MM)

@ 85% of MPE

AMRAP in 6:00

10 box jumps @ 24/20 (step down)

15 release push-ups

20 sit-ups

rest 3:00

AMRAP in 6:00

run 800 meters

row remainder of 6 minutes for meters

rest 3:00

AMRAP in 6:00

5 strict toes-to-bar

10 burpees

15 wall ball shots @ 20/14 

rest 3:00

AMRAP in 6:00

AD for calories w/ 6 chest-to-bar pull-ups at the top of each minute (mins 1,2,3,4,5,6)

06.06.13

Fitness

obj: squat (int)

clean (technique)

horizontal pull (stamina)

A. back squat X 5 X 3; rest 2:00

B. power clean X 2 X 6 EMOM (light--technique focus)

C. ring rows X 10-15 X 3; rest 90 seconds

Performance

obj: snatch (CP stamina)

squat (int)

vert press (int)

A. snatch cluster X 1.1.1.1 X 3; rest 2:00

B1. back squat X 3 X 4; rest 30 seconds

B2. deficit HSPU (strict) X AMRAP-1 X 4; rest 2:00

06.05.13

Fitness
obj: MAP (mono/cyclic)
5 sets for times
row 200 meters
rest 60 seconds
run 200 meters
rest 60 seconds
*fast AND consistent


Performance
obj: ANL/E
4 sets for times @ 97%
10 power snatches @ 75/45
7 burpee pull-ups
run 200 meters FAST
rest 6:00 b/t each set

06.04.13

Fitness
obj: hinge (int)
vert press (int)
midline stability
A. deadlift X 5 X 3; rest 2:00
B. overhead press X 5 X 3; rest 2:00
C. hollow plank 30 seconds X 3; rest 60 seconds


Performance
obj: snatch (int)
horizontal push (stamina)
midline stability
A. snatch X 3-2-2-2; rest 2:00
B1. ring push-ups @ 3010 X 10-15 X 4; rest 0
B2. hollow plank 30 seconds X 4; rest 90 seconds

06.03.13

Fitness
obj: aerobic tester (mm)
4 rounds for time
10 front squats @ 95/45
10 pull-ups
run 400 meters
*20 minute cap

Performance
obj: CP/Aerobic combo tester
for time
100 double unders
25 front squats @ 135/95
10 strict pull-ups
15 front squats @ 135/95
15 strict pull-ups
10 front squats @ 135/95
25 strict pull-ups

05.31.13

A. clean and jerk X 3-2-2; rest 2:00
B1. ring dips X 10-15 X 4; rest 30 seconds
B2. L-pull-ups X 7-12 X 4; rest 30 seconds
B3.run 400 meters X 4; rest 90 seconds (goal of run is speed and consistency within 5 seconds)

05.30.13

@ 85% of MPE

AMRAP in 5:00
20 wall ball shots @ 20/14
run 200 meters
rest 3:00
AMRAP in 5:00
10 release push-ups
15 butterfly HTF sit-ups
20 double unders
rest 3:00
AMRAP in 5:00
7 pull-ups
14 lunge steps
row 200 meters
rest 3:00
AMRAP in 5:00
Airdyne for calories

05.29.13

5 sets @ 97%

For 90 seconds

10 thrusters @ 75/45

7 burpees over the rower

row for calories w/the remaining time

rest 5-6 minutes b/t sets

05.28.13

A. snatch pull @ 105% of snatch X 3 X 3; rest 90 seconds
B. In exactly 10 minutes, work to a heavy 3 rep overhead squat.
C1. 5-10 ring rows @ 1131 X 3; rest 30 seconds
C2. 15-20 hollow rocks X 3; rest 90 seconds

05.24.13

Memorial Day Training

Choose one of the following:

#1 "Murph"
for time
run 1 mile
100 pull-ups
200 push-ups
300 squats
run 1 mile
*wear 20 # vest if you have it--partition reps as you wish

#2 "Abbate"
for time
run 1 mile
21 clean and jerks @ 155/100
run 800 meters
21 clean and jerks @ 155/100
run 1 mile

#3 "Loredo"
6 rounds for time of-
24 squats
24 push-ups
24 walking lunge steps
run 400 meters

05.23.13

A. snatch balance X 3 X 3; rest 2:00

B. In exactly 10 minutes, work to a heavy 3 repetition back squat.

C. AMRAP handstand push-ups (strict) X 3; rest 90 seconds

05.22.13

6 sets @ 97% for times
10 KBS @ 70/55
run 200 meters
rest 4-5 minutes

05.21.13

A. clean X 1.1.1.1 X 3; rest 2:00 (increase each cluster if possible)
B. In exactly 10 minutes, work up to a heavy 3 repetition floor press.
C. 5-12 strict pull-ups X 4; rest 60 seconds

05.20.13

2 sets @ 85% of MPE (18 minutes of work total)

AMRAP in 3 minutes
5 toes-to-bar
7 burpees
9 russian swings @ 55/35
rest 3:00

AMRAP in 3:00
10 thrusters @ 45/25
30 double unders
rest 3:00
AMMAP in 3:00
row (meters)
rest 3:00

05.17.13

A. hang clean X 3 X 3; rest 2:00
B. Work to a heavy 3 rep push jerk in 10 minutes.
C. 3 sets
run 400 meters; rest 90 seconds
row 500 meters; rest 90 seconds

05.16.13

Test #6

AMRAP in 15 minutes
15 KB swings @ 55/35
15 wall ball shots @ 20/14
15 burpees

05.15.13

60 seconds on/60 seconds off @ 85% MPE for 5 sets

row (calories)
box jumps @ 24/20 (step down)
10 ring rows + AMRAP HTF sit-ups with time remaining
running man jump rope

05.14.13

Test #5

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

rest exactly 12 minutes

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

05.13.13

A. snatch X 3 X 3; rest 2:00
B. Work to a heavy 5 rep overhead squat in 10 minutes.
C1. pistols X 10 (alternating--5 each) X 3; rest 0 seconds
C2. 20 hollow rocks X 3; rest 90 seconds

05.10.13

@ 85% of MPE 30 seconds on/30 seconds off X 5
burpees (no jump)
5 toes-to-bar + alternating lunges w/time remaining
double unders
box step-ups @ 24/20
wall ball shots @ 20/14

05.09.13

Test #4
A. Build to a 1RM back squat in 10 minutes or fewer.
B. Build to a 1RM front squat in 10 minutes or fewer.
C. 100 butterfly HTF sit-ups (for completion--not part of the test)

05.08.13

Test #3
A.Quickly work to a heavy 1RM weighted pull-up (record hand position)
B. Quickly work to a 1RM barbell overhead press (10 minutes or fewer).
C. row 1000 meters (male) 800 meters (female) for time

05.07.13

Test #2

A. standing broad jump (best of 3 attempts)
B. In 8 minutes, work up to a heavy 1 rep power clean.
C. AMRAP in 4:00 power cleans @ 90% of part 'a'
*rest exactly 2 minutes b/t parts 'b' and 'c.'

05.06.13

Testing Week
test #1

run 3000 meters for time

05.03.13

A. deadlift X 3-2-1; rest 2-2:30
B. overhead press X 3 X 3; rest 2:00
C. 20 turkish get-ups (10 each side)

05.02.13

A1. 10 chest-to-bar pull-ups X 3; rest 30 seconds
A2. 10-15 ring push-ups X 3; rest 90 seconds
B. run 600 meters X 2; rest 2:30

05.01.13

4 sets for times
5 touch-and-go power cleans @ 145/100
row 150 meters
rest 4-5 minutes b/t each set

04.30.13

A. back squat X 3-2-2; rest 2:00
B. weighted pull-ups X 3 X 3; rest 2:00
C. 4-D plank--30 seconds each X 2; rest as needed

04.29.13

for 25 minutes @ 85% MPE

row 500 meters
10 burpees (no jump)
10 ring rows
10 wall ball shots @ 20/14
10 sumo deadlift high-pulls w/ 55/35 #kb
run 400 meters

04.26.13

A1. clean and jerk X 3 X 3--first set at 70%--increase each set if possible; rest 10 seconds
A2. high box jumps (step down) X 4 X 3; rest 2:00
B. run 100 meters @97% X 6; rest ~2:00-2:30

04.25.13

A. row 600 meters; rest row time
row 400 meters; rest row time
row 200 meters; rest row time
run 600 meters; rest run time
run 400 meters; rest run time
run 200 meters
B. accumulate 180 seconds in front leaning rest (push-up position) on rings

04.24.13

A. snatch X 3 X 3; rest 2:00 --first set at 70%-increase each set if possible;
B. floor press X 3 X 4; rest 2:00
C. ring dips (strict) X AMRAP-1 X 5; rest 90 seconds

04.23.13

continuous progress for 40 minutes @ 85% of MPErun 800 meters
10 russian kb swings @ 70/55
10 burpee box jumps @ 24/20 (jump up/step down)
10 toes-to-bar
5 wall walks
30 double unders

04.22.13

A. front squat X 3 X 4; rest 2:00
B. barbell bent over row X 3 X 4; rest 2:00
C. 50 weighted sit-ups (plate) @ 25, 15 or 10#s

04.19.13

for time
row 800 meters
25 wall ball shots @ 20/14
50 double unders
25 pull-ups
50 double unders
25 wall ball shots @ 20/14
run 800 meters

04.18.13

A. romanian (stiff leg) deadlift @ 1131 X 5 X 3; rest 2:00
B. overhead press X 5 X 4; rest 2:00
C. run/row/AD for 15 minutes @ Z1

04.17.13

A1. hang snatch X 3 X 3 @ 65-70% of snatch; rest 10 seconds
A2. standing broad jump X 3 X 3; rest 2:00
B.hang clean X 3 X 3 @ 65-70% of clean; rest 2:00
C. row ALL OUT in 15 seconds (meters) X 6; rest 2:00

04.16.13

A. back squat X 5 X 4; rest 2:00
B. weighted pull-ups X 5 X 4; rest 2:00
C. hollow rocks X 20 X 3; rest 60 seconds

04.15.13

continuous progress for 30 minutes @ 85% of MPE

10 turkish get-ups-moderate weight (5 each side)

row 500 meters

20 box step-ups @ 24/20 (10 each side)

run 600 meters

25 sit-ups (butterfly/HTF)

04.12.13

A1. clean @ 70% X 3 X 3; rest 10 seconds
A2. high box jump X 3 X 3; rest 2:00
B. snatch @ 70% X 3 X 3; rest 2:00
C. AD 10 seconds ALL OUT for cals X 5; rest b/t 90 and 120 seconds

04.11.13

@85%
A. run 200 meters X 5; rest 60 seconds
B. row 200 meters X 5; rest 60 seconds

Keep all intervals within 5 seconds of each other (within their given modality).

04.10.13

A. deadlift X 5 X 3; rest 2:00
B. floor press X 5 X 4; rest 2:00
C. accumulate 120 seconds in the front leaning rest on the rings

04.09.13

@ 75% of MPE
for 25 minutes
200 meter plate carry @ 45/25
400 meter row
10 burpees (no jump)
400 meter run
80 reps of running man jump rope

04.08.13

A. front squat X 5 X 4; rest 2:00
B. barbell bent over row @ 1130 X 5 X 4; rest 90 seconds
C. 100 butterfly HTF sit-ups

A New Cycle

The 2013 CrossFit Open is over!  I am exceedingly proud of the focus, determination and skill displayed at the gym over the past five weeks.  Now, it is time to get back to training.

Below, you will find the objectives of the first four weeks of your new twelve week cycle.  Additionally, we will perform some diagnostic testing in the near future to facilitate a higher degree of precision in the programming.  There will also be a few fun, surprise events around the corner.  Stay tuned!

TPG Cycle 1304 Objectives (weeks 1-4)

• Build a deep aerobic base using sub-maximal, continuous work incorporating mixed modalities and monostructural modality sessions.
• Increase force production in pressing, pulling, squatting and hinging.
• Increase rate of force production and neuromuscular efficiency by training moderate intensity Oly lifts coupled with jump training.
• Increase anaerobic power output (alactic) using monostructural modalities.
• Incorporate a few testers for fun.

Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups


If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

04.03.13

A. 1 power clean + 1 hang power clean X 8 @ 55% of power clean EMOM

B. @ 85% of MPE

run 400 meters; rest run time

run 600 meters; rest run time

run 800 meters

04.02.13

@ 85% of MPE

21-15-9 reps of

goblet squat @ 55/35

burpees

rest 3:00

3 sets

20 single arm russian swings (10 each side) @ 55/35

50 double unders

rest 3:00

20 STOH @ 75/45

row 750 meters

20 STOH @ 75/45

04.01.13

A. In 10 minutes, work up to a heavy single snatch.

B. back squat X 6-4-2; rest 2:00

C.pull-ups X 5-15 X 3; rest 90 seconds

Open 13.4

Complete as many reps as possible in 7 minutes using the rep scheme below:

3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
etc.

03.27.13

A. hang snatch @ 50% of snatch X 2 X 8 EMOM

B. @ 85% of MPE

amrap in 15 minutes

run 400 meters

row 400 meters

AD 90 seconds

rest 60 seconds

*15 minutes includes rest times.

03.26.13

AMRAP in 20 minutes @ 85% of MPE

20 box jumps @ 24/20 (step down)

20 kb swings @55/35

20 squats

20 push-ups (release)

run 200 meters

rest 60 seconds

*The 20 minutes includes rest times.

03.25.13

A. Work up to ~ 80% of you 1RM clean.  Then--1 X 5 clean @ 80% EMOM

B. front squat @ 75% X 5 X 3; rest 2:00

C. ring rows X 10-15 X 3; rest 60 seconds

Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20/14 pound ball, 10/9 ft. target
90 Double-unders
30 Muscle-ups

Analysis

This workout primarily tests aerobic power as well as muscular endurance through repetition 240 (the final double under).  Once the athlete gets to the muscle-ups, this tester becomes a creatine phosphate stamina test as more overall contractile force is necessary to successfully complete a muscle-up than is required for the previous movements.  The high number of eccentric contractions (squats) means that this test may lead to significant delayed onset muscle soreness (DOMS) in many athletes.  

My advice is to make your first set of wall ball shots your largest.  Do not redline or go anywhere near muscular failure.  Then, break the remaining wall ball shots into manageable sets (preferably of 10 or more).  Obviously, the specific numbers are unique to the athlete.  Remember your wall ball technical cues.

Upon reaching the double unders, make sure you maintain your composure if you miss.  Throwing a fit (internally OR externally) is a terrible waste of energy.  Breathe.  Spin.  Jump.  

Most athletes will need b/t 20-30 seconds to adequately clear lactate and re-synthesize ATP to have success with muscle-ups.  The main fault I observe is the tendancy for athletes new to muscle-ups (particularly muscle-ups while in a fatigued state) to get on the rings before they are ready.  Chalk up.   Switch mental gears from a low contractile, cyclic movement (double unders) to a movement that will require more concentration per repetition.  It is similar to transferring from burpees to a heavy snatch.  I can provide advice for volume per set at the gym. Breathe.  Focus.

Food

Small protein and carb meal 90 minutes-2 hours before.  Protein and carb immediately after  (liquid ok).  Protein, carb and fat meal 60 minutes after.  Something with some sodium/electrolytes if you eat a strict paleo/ancestral diet.  Perhaps coconut water/sea salt on your food.

Have fun!

03.20.13

A. clean @ 55% X 2 X 8 EMOM

B. @ 85% of MPE

2 sets

AD 60 seconds for calories

rest 60 seconds

run 200 meters

rest 60 seconds

row 250 meters

rest 60 seconds

03.19.13

@ 85% of MPE

A.3 sets 30/30 (30 seconds on/30 seconds off)

wall ball shots @ 20/14

rest 30 seconds

burpee (no jump)

rest 30 seconds

rest 3 minutes after the final burpee

B. 3 sets 30/30

double unders

rest 30 seconds

HTF sit-ups (butterfly)

rest 30 seconds

rest 3 minutes after final sit-up

C. 10 turkish get-ups (moderate weight/5 each side)

run 600 meters

03.18.13

A. In 10 minutes, work to a heavy 2 repetition snatch.

B. overhead press X 3 X 3; rest 2:00 (start moderately heavy--increase weight each set)

C1. 20 hollow rocks X 3; rest 15 seconds

C2. side plank (L & R) X 30 seconds each X 3; rest 60 seconds

Open 13.2

10 minute AMRAP of:

5 Shoulder to overhead, 115 / 75 lbs
10 Deadlift, 115 / 75 lbs
15 Box jump, 24 / 20 inch

03.13.13

A.split jerk X 2 X 8 EMOM @ 55% of jerk

B. 2 sets @ 85% mpe

run 400 meters; rest 90 seconds

row 500 meters; rest 90 seconds

AD 2 minutes (calories); rest 90 seconds

03.12.13

@85%-90% of MPE

30-20-10 reps

thrusters @ 65/45

double unders

rest 3 minutes

21-15-9 reps 

deadlift @ 155/105 

push-ups (release)

rest 3 minutes

run 800 meters

03.11.13

A. In 10 minutes, work up to a heavy 2 repetition power clean.

B. In 10 minutes, work up to a heavy 3 repetition back squat.

C. 5-20 pull-ups EMOM X 3 (attempt to maintain the same number unbroken throughout)

13.1 Analysis

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

This workout tests the aerobic power system as well as the stamina of the creatine phosphate system.  For those lacking horizontal pressing endurance, there will be a muscular endurance component within the burpees.

The tester begins with an aerobic power piece.  The goal will be to go as quickly as possible without delving into anaerobic land.  For most athletes, the first weight (along with burpees immediately after) will be light enough to sustain this aerobic power focus.  The second tier of the snatch ladder will result in a creatine stamina focus.  Your breathing will not be as rapid. Some athletes will do a portion of this touch-and-go.  A majority of athletes need to approach this as a cluster.

Participants who have a relatively high absolute snatch force production capacity along with a well developed aerobic engine will perform the best.  The well developed aerobic engine (think MAP training) allows for the quick recovery necessary to express the CP system (think cluster).  You will see plenty of athletes out there with great snatch 1RMs who under perform as a result of a substandard aerobic base.  

Fueling suggestions   

Don't do anything you haven't attempted in training.  This is not the time to try that herbal tea your grandmother picked up on a street corner in Indonesia.  The energy system demands are not overly glycolytic, so for most folks 20-25 grams of carbs and 20 g of protein 1.5-2 hours prior should be fine.  No fat 2 hours prior (slows gastric emptying).  If you like coffee/caffeine, 30 minutes-1 hour prior would be good to stimulate the CNS (important for the snatch).  You want to go in with an optimal level of arousal.  You don't want to be panicking, however you should not feel as though you are about to take a nap.  

Have fun!

03.06.13

@ 85% of mpe

AMRAP in 10 minutes

run 600 meters then w/time remaining...

10 kb swings @ 55/35

12 wall ball shots @ 20/14

14 burpees (no jump)

rest 5 minutes

AMRAP in 10 minutes

row 700 meters then w/time remaining...

6 STOH @ 85/45

9 box jumps @ 24/20

12 HTF sit-ups (butterfly)

03.05.13

A. In 14 minutes, work to a heavy 3 repetition clean and jerk.

B. weighted pull-ups X 5 X 3; rest 2 minutes

C. accumulate 120 seconds in front leaning rest on the rings

03.04.13

for 20-30 minutes @ recovery intensity (60% MPE)

row 500 meters

10 hindu push-ups

5-7 reps hang power snatch w/pvc or bar

10 ring rows

run 400 meters

60 seconds of inversion practice (athlete/coach choose)

4-D plank--20 seconds each

AD 60 seconds

pigeon--20 seconds each

03.01.13

A. front squat X 3-10-3-10; rest 2:00

B1. AMRAP-1 muscle-ups X 5; rest 30 seconds

B2. 60 seconds of alternating pistols X 5; rest 90 seconds