REST DAY.
Fuel your body, rest your body, and sleep well tonight. Tomorrow will be interesting.
For your reading enjoyment:
http://www.marksdailyapple.com/the-definitive-guide-to-sleep/
Great job this week by everyone. Keep up the good work.
Wednesday, March 31, 2010
Tuesday, March 30, 2010
31 MAR 10
Warrior Gym, 2100 (unless you have to watch Wrestlemania...)
Warmup: HALF your standard number of reps. Do the full routine, just cut down on the numbers.
Practice: Back Squat 1-1-1.
Three attempts at a new 1RM on back squat. Ensure you are getting below parallel. I would prefer perfect form instead of big numbers. Work up safely and use spotters/rack.
Train: For Time:
3 Rounds
4 x Handstand Pushup
8 x 135lbs Ground to Overhead Anyhow
12 x Burpees
Handstand Pushups (HSPU) are ideally nose to floor to full extension, but use whatever range of motion you are capable of. If you can only go down halfway, then use that range throughout the workout. Other options are elevate pushups (try to get as vertical as possible), 4-count negative HSPU, or 5-second handstand holds. Scale accordingly and annotate in comments.
Ground to overhead is from the plates touching the ground to full extension (hips and elbows), active shoulders, and a portion of the ear visible in front of the ear. You can clean and jerk, deadlift - hang clean -and - press, snatch, whatever you want to do. Just get that barbell over your head. You do not have to pass through a full squat. If 135lbs is too heavy, then scale the weight back to one where that 8th rep is difficult.
Burpees are chin, chest, and thighs contacting the ground to full hip extension, feet off the ground, and arms clapping overhead.
Time frame for this workout is 4 to 6 minutes. Scale weights or reps accordingly to finish within the time window. You should be getting a much better idea of your work capacity to guestimate any changes you need to make. If you are not finished in 6 minutes, then stop.
Post: PNF, stretch, and roll. Do hand maintenance tonight if you didn't on Saturday. Enjoy tomorrow's rest day.
AFPT Folks: Over a six hour period, either ending four hours before your workout or beginning four hours after, "grease the groove" on either pushups or situps (whichever you suck at more). This means that on the hour, you'll do your max burst of reps without going to muscle failure. Of course, these are to perfect Army Standard form. You can do these at work in ACUs, just drop where you're at and knock them out. For example:
1000 - burst pushups
1100 - burst pushups
1200 - burst pushups
1300 - burst pushups
1400 - burst pushups
1500 - burst pushups
2100 - Workout
Write weights and times in comments.
Warmup: HALF your standard number of reps. Do the full routine, just cut down on the numbers.
Practice: Back Squat 1-1-1.
Three attempts at a new 1RM on back squat. Ensure you are getting below parallel. I would prefer perfect form instead of big numbers. Work up safely and use spotters/rack.
Train: For Time:
3 Rounds
4 x Handstand Pushup
8 x 135lbs Ground to Overhead Anyhow
12 x Burpees
Handstand Pushups (HSPU) are ideally nose to floor to full extension, but use whatever range of motion you are capable of. If you can only go down halfway, then use that range throughout the workout. Other options are elevate pushups (try to get as vertical as possible), 4-count negative HSPU, or 5-second handstand holds. Scale accordingly and annotate in comments.
Ground to overhead is from the plates touching the ground to full extension (hips and elbows), active shoulders, and a portion of the ear visible in front of the ear. You can clean and jerk, deadlift - hang clean -and - press, snatch, whatever you want to do. Just get that barbell over your head. You do not have to pass through a full squat. If 135lbs is too heavy, then scale the weight back to one where that 8th rep is difficult.
Burpees are chin, chest, and thighs contacting the ground to full hip extension, feet off the ground, and arms clapping overhead.
Time frame for this workout is 4 to 6 minutes. Scale weights or reps accordingly to finish within the time window. You should be getting a much better idea of your work capacity to guestimate any changes you need to make. If you are not finished in 6 minutes, then stop.
Post: PNF, stretch, and roll. Do hand maintenance tonight if you didn't on Saturday. Enjoy tomorrow's rest day.
AFPT Folks: Over a six hour period, either ending four hours before your workout or beginning four hours after, "grease the groove" on either pushups or situps (whichever you suck at more). This means that on the hour, you'll do your max burst of reps without going to muscle failure. Of course, these are to perfect Army Standard form. You can do these at work in ACUs, just drop where you're at and knock them out. For example:
1000 - burst pushups
1100 - burst pushups
1200 - burst pushups
1300 - burst pushups
1400 - burst pushups
1500 - burst pushups
2100 - Workout
Write weights and times in comments.
Monday, March 29, 2010
30 MAR 10
Warrior Gym, 2100.
Warmup: Standard
Practice: Push Press, 3 x 5.
Keep that upright/vertical back position with a "big butt" as you dip and drive to create momentum on the bar. Knees should lock and then press it the rest of the way. Ideally this should be a little less than your 1RM for shoulder press.
Train: As Many Rounds As Possible (AMRAP) in 10 minutes of:
10 x 55lb DB/KB Swing
10 x 24in Box Jump
Dumbell swings should be heavy but be realistic. If 55lbs is too heavy for you to maintain proper form, then scale back the weight. Keep your back locked in (neutral spine) throughout the range of motion. Starting position is hands between legs with forearms touching your thighs. Finishing position is DB/KB over your head with a portion of the ear visible in front of the arms, hips fully extended. Make sure you control the DB/KB on the way down and don't let it control you.
Box jumps should be higher than we've normally done. Stack plates or boxes up to get it as close to 24" as possible. You must come to full hip extension either on top of the box when you land, or at a level higher than the box as you jump back down. Try to keep a good, steady, and fast cycle time throughout.
Be smart about breaks and keep chugging your way through it.
Post: PNF, stretch, and roll.
Write weights and number of rounds completed in comments.
Warmup: Standard
Practice: Push Press, 3 x 5.
Keep that upright/vertical back position with a "big butt" as you dip and drive to create momentum on the bar. Knees should lock and then press it the rest of the way. Ideally this should be a little less than your 1RM for shoulder press.
Train: As Many Rounds As Possible (AMRAP) in 10 minutes of:
10 x 55lb DB/KB Swing
10 x 24in Box Jump
Dumbell swings should be heavy but be realistic. If 55lbs is too heavy for you to maintain proper form, then scale back the weight. Keep your back locked in (neutral spine) throughout the range of motion. Starting position is hands between legs with forearms touching your thighs. Finishing position is DB/KB over your head with a portion of the ear visible in front of the arms, hips fully extended. Make sure you control the DB/KB on the way down and don't let it control you.
Box jumps should be higher than we've normally done. Stack plates or boxes up to get it as close to 24" as possible. You must come to full hip extension either on top of the box when you land, or at a level higher than the box as you jump back down. Try to keep a good, steady, and fast cycle time throughout.
Be smart about breaks and keep chugging your way through it.
Post: PNF, stretch, and roll.
Write weights and number of rounds completed in comments.
Sunday, March 28, 2010
29 MAR 10
Warrior Gym, 2100.
Warmup: Standard
Practice: 3 x 3 Deadlift
Ensure you're keeping your back locked in as these weights get heavier. Add 5-10 pounds to your last set compared to 1 MAR 10. A hook grip is your friend.
Train: For Time:
10 x 135lb Thruster
50 x Double Unders
8 x 135lb Thruster
40 x Double Unders
6 x 135lb Thruster
30 x Double Unders
4 x 135lb Thruster
20 x Double Unders
2 x 135lb Thruster
10 x Double Unders
Time frame for this workout is 6 to 8 minutes. If you are not finished in 8 minutes, then stop. Scale either the weight of the thrusters or the number of double unders accordingly to try and finish within the time window.
Thrusters are from crease of hip below knee to active shoulders at the top, elbows locked and a portion of the ear visible in front of the arms when viewed from the side. You must clean the weight from the ground to start and any time you drop the bar.
Double Unders are simple enough. If you really, really, really suck at double unders then you can sub tuck jumps for them. Singles do not count.
Post: PNF, stretch, and roll.
For those with an upcoming APFT, do four sets of tabata pushups and situps each, twice during the day (total of two minutes each, 20 seconds work and 10 seconds rest). Try to get at least four hours between them, and four hours before or after your workout. These are to perfect form Army Standard.
Example:
0800 - 4 rounds tabata pushups, 4 rounds tabata situps.
1300 - Workout
1900 - 4 rounds tabata pushups, 4 rounds tabata situps.
Write weights and times in comments.
Warmup: Standard
Practice: 3 x 3 Deadlift
Ensure you're keeping your back locked in as these weights get heavier. Add 5-10 pounds to your last set compared to 1 MAR 10. A hook grip is your friend.
Train: For Time:
10 x 135lb Thruster
50 x Double Unders
8 x 135lb Thruster
40 x Double Unders
6 x 135lb Thruster
30 x Double Unders
4 x 135lb Thruster
20 x Double Unders
2 x 135lb Thruster
10 x Double Unders
Time frame for this workout is 6 to 8 minutes. If you are not finished in 8 minutes, then stop. Scale either the weight of the thrusters or the number of double unders accordingly to try and finish within the time window.
Thrusters are from crease of hip below knee to active shoulders at the top, elbows locked and a portion of the ear visible in front of the arms when viewed from the side. You must clean the weight from the ground to start and any time you drop the bar.
Double Unders are simple enough. If you really, really, really suck at double unders then you can sub tuck jumps for them. Singles do not count.
Post: PNF, stretch, and roll.
For those with an upcoming APFT, do four sets of tabata pushups and situps each, twice during the day (total of two minutes each, 20 seconds work and 10 seconds rest). Try to get at least four hours between them, and four hours before or after your workout. These are to perfect form Army Standard.
Example:
0800 - 4 rounds tabata pushups, 4 rounds tabata situps.
1300 - Workout
1900 - 4 rounds tabata pushups, 4 rounds tabata situps.
Write weights and times in comments.
28 MAR 10
REST DAY.
http://sports.espn.go.com/espn/page2/story?id=5021601
Enjoy. Spend 30 minutes stretching or foam rolling. Eat well. Recover. Sleep 7-9 hours. You're gonna need it tomorrow.
http://sports.espn.go.com/espn/page2/story?id=5021601
Enjoy. Spend 30 minutes stretching or foam rolling. Eat well. Recover. Sleep 7-9 hours. You're gonna need it tomorrow.
Saturday, March 27, 2010
27 MAR 10
Sorry for the late post.
Warrior Gym, 2100.
Those on FOB Warrior who didn't work out yesterday due to the elections will do yesterday's workout today. Those of you who did, have at this one.
Warmup: Standard
Practice: Weighted Pullups, 1-1-1.
You get three attempts at a max weight for pullups. Kipping is authorized. You can use the belt thingy with a chain, or put a dumbell between your legs. From full extension to chin over the bar.
Train: "1/2 Murph" For Time:
800m Run
50 Pullups
100 Pushups
150 Squats
800m Run
After the first 800m run, you can partition the pullups, pushups, and air squats as needed. A good technique is to do them "Cindy" style in sets of 5, 10, and 15 each. Keep the intensity up. Pullups are from full extension to chin over the bar. Pushups are from chin, chest, and thighs touching ground at the same time up to full extension. Squats are crease of hip below knee to full extension. Try to make that last 800m into a run and not a survival jog.
Time frame for this workout is 14 to 16 minutes. If not complete in 16 minutes, then stop.
Post: PNF, stretch, and roll. Fuel your body for tomorrow's rest day. Do hand maintenance if you didn't on Wednesday.
Write weights and times in comments.
Warrior Gym, 2100.
Those on FOB Warrior who didn't work out yesterday due to the elections will do yesterday's workout today. Those of you who did, have at this one.
Warmup: Standard
Practice: Weighted Pullups, 1-1-1.
You get three attempts at a max weight for pullups. Kipping is authorized. You can use the belt thingy with a chain, or put a dumbell between your legs. From full extension to chin over the bar.
Train: "1/2 Murph" For Time:
800m Run
50 Pullups
100 Pushups
150 Squats
800m Run
After the first 800m run, you can partition the pullups, pushups, and air squats as needed. A good technique is to do them "Cindy" style in sets of 5, 10, and 15 each. Keep the intensity up. Pullups are from full extension to chin over the bar. Pushups are from chin, chest, and thighs touching ground at the same time up to full extension. Squats are crease of hip below knee to full extension. Try to make that last 800m into a run and not a survival jog.
Time frame for this workout is 14 to 16 minutes. If not complete in 16 minutes, then stop.
Post: PNF, stretch, and roll. Fuel your body for tomorrow's rest day. Do hand maintenance if you didn't on Wednesday.
Write weights and times in comments.
Thursday, March 25, 2010
26 MAR 10
Warrior Gym, 2100.
Warmup: Standard + Burgener Warmup
Practice: 3 x 10 Hang Cleans.
Start from above the knee and receive in a full squat. I like to start my hang cleans at the end of the first pull, barbell just above my knee and torso over the bar. From there, start your scoop by bending your knees back under the barbell and bring your torso into an upright position. Do not let your butt tuck under or you'll lose power. Do not bend your arms or you will lose power. Focus on jumping the weight as high as you can to maximize your second pull. Ensure to shrug those shoulders at the top of your jump to milk every last ounce of motion out of the bar. Then pull yourself quickly and violently underneath the barbell to receive it in a front squat. Think of trying to get your elbows around the bar and into as high of a position as possible, as quickly as possible. If you catch it in a power clean, ride it down into a full squat. Crease of hip below the knee and then stand up to full hip extension.
Train: "Randy" For Time:
75 x 75lb Power Snatches
From ground to overhead in one movement. Sequence is the same as in the clean, except your grip is wider (same as overhead squat - with arms straight out, widen grip until the barbell rests at the top of your zipper) and instead of receiving at your shoulders, you'll receive it overhead (active shoulders!). Use that hook grip we've been working on. Jump the barbell as high as you can and wherever you catch it is good. You do not have to receive the bar in a full squat. Just ensure you stand each rep up to full hip extension.
Stack some plates on the ground so that the barbell rests at the mid point of your shin.
If 75lbs seems too heavy, then don't be afraid to scale the weight back.
Time frame for this workout is 8 - 10 minutes. If you are not finished in 10 minutes, then stop.
Post: PNF, stretch, and foam roll.
Write weights and times in comments.
Warmup: Standard + Burgener Warmup
Practice: 3 x 10 Hang Cleans.
Start from above the knee and receive in a full squat. I like to start my hang cleans at the end of the first pull, barbell just above my knee and torso over the bar. From there, start your scoop by bending your knees back under the barbell and bring your torso into an upright position. Do not let your butt tuck under or you'll lose power. Do not bend your arms or you will lose power. Focus on jumping the weight as high as you can to maximize your second pull. Ensure to shrug those shoulders at the top of your jump to milk every last ounce of motion out of the bar. Then pull yourself quickly and violently underneath the barbell to receive it in a front squat. Think of trying to get your elbows around the bar and into as high of a position as possible, as quickly as possible. If you catch it in a power clean, ride it down into a full squat. Crease of hip below the knee and then stand up to full hip extension.
Train: "Randy" For Time:
75 x 75lb Power Snatches
From ground to overhead in one movement. Sequence is the same as in the clean, except your grip is wider (same as overhead squat - with arms straight out, widen grip until the barbell rests at the top of your zipper) and instead of receiving at your shoulders, you'll receive it overhead (active shoulders!). Use that hook grip we've been working on. Jump the barbell as high as you can and wherever you catch it is good. You do not have to receive the bar in a full squat. Just ensure you stand each rep up to full hip extension.
Stack some plates on the ground so that the barbell rests at the mid point of your shin.
If 75lbs seems too heavy, then don't be afraid to scale the weight back.
Time frame for this workout is 8 - 10 minutes. If you are not finished in 10 minutes, then stop.
Post: PNF, stretch, and foam roll.
Write weights and times in comments.
Wednesday, March 24, 2010
25 MAR 10
REST DAY.
http://www.marksdailyapple.com/cold-water-therapy/
As a more practical implementation of this, turn the water from hot to cold periodically while taking your shower. I try to hold each leg, shoulder, butt cheek, etc... under the cold water for about 5-10 seconds at a time. Soak in the hot water again for 30 seconds or so, then back to the cold rinse.
Try it, you just might like it and notice a difference in your recovery.
http://www.marksdailyapple.com/cold-water-therapy/
As a more practical implementation of this, turn the water from hot to cold periodically while taking your shower. I try to hold each leg, shoulder, butt cheek, etc... under the cold water for about 5-10 seconds at a time. Soak in the hot water again for 30 seconds or so, then back to the cold rinse.
Try it, you just might like it and notice a difference in your recovery.
Tuesday, March 23, 2010
24 MAR 10
Warrior Gym, 2100.
***This is day 3 of our 1/2 cycle. Same thing as before, 1/2 the rounds or the reps.***
*****Weigh in prior to warmup*****
Warmup: Standard
Practice: Back Squat, 3 x 3.
Crease of hip below the knee. Work up smartly until that third rep is hard to get. That starts your first set of 3.
Train: For Time:
8 rounds
15 x 65lb Sumo Deadlift High Pull
15 x Pushups
SDHPs are from mid point on the shin up to your chin. Stack some plates on the ground so that the bar rests at mid point on your shin. Drive with your hips through your heels initially, coming up on your toes to get every ounce out of the jump. Keep your arms straight initially. Shrug your shoulders to continue momentum on the barbell. Bend your elbows and pull with your arms for the last 4 -6 inches only to complete the range of motion all the way up to your chin. Keep the bar close to your body throughout the range of motion. Rinse and repeat.
Pushups are from your chest, chin, and thighs contacting the ground at the same time all the way up to full extension.
Time frame for this workout is 4 - 6 minutes. If you are not finished in 6 minutes, then stop.
Post: Spend at least 15 minutes stretching and rolling. Fuel your body for tomorrow's rest day. Do hand maintenance tonight if you didn't on Saturday.
Write bodyweight, weights, scheme, and times in comments.
***This is day 3 of our 1/2 cycle. Same thing as before, 1/2 the rounds or the reps.***
*****Weigh in prior to warmup*****
Warmup: Standard
Practice: Back Squat, 3 x 3.
Crease of hip below the knee. Work up smartly until that third rep is hard to get. That starts your first set of 3.
Train: For Time:
8 rounds
15 x 65lb Sumo Deadlift High Pull
15 x Pushups
SDHPs are from mid point on the shin up to your chin. Stack some plates on the ground so that the bar rests at mid point on your shin. Drive with your hips through your heels initially, coming up on your toes to get every ounce out of the jump. Keep your arms straight initially. Shrug your shoulders to continue momentum on the barbell. Bend your elbows and pull with your arms for the last 4 -6 inches only to complete the range of motion all the way up to your chin. Keep the bar close to your body throughout the range of motion. Rinse and repeat.
Pushups are from your chest, chin, and thighs contacting the ground at the same time all the way up to full extension.
Time frame for this workout is 4 - 6 minutes. If you are not finished in 6 minutes, then stop.
Post: Spend at least 15 minutes stretching and rolling. Fuel your body for tomorrow's rest day. Do hand maintenance tonight if you didn't on Saturday.
Write bodyweight, weights, scheme, and times in comments.
Monday, March 22, 2010
23 MAR 10
Warrior Gym, 2100.
***This is day two of our half cycle. Same rules as yesterday. Either half the number of rounds or the number of reps/distance on this one. (Scale the weight appropriately)***
Warmup: Standard
Practice: Shoulder Press, 3 x 10.
Make sure those hips/knees stay locked. This is pure upper body. Try to add at least five pounds to the last time we did this.
Train: For Time -
6 Rounds
40ft Bear Crawl
20 x 45lb KB/DB Swings
14 x Burpees
Bear Crawl is self-explanatory.
Swings are from forearms touching the thighs (KB/DB between the legs) to KB/DB overhead with arms covering the ears when viewed from the side. Keep your neutral spine position throughout the range of motion. Hunching/rolling your back is a great invitation to injury. Lock your form in and don't let the KB/DB control you. Pick a weight that you can get 20 reps unbroken on (probably close to same weight you used last week for Helen). Initial movement should be created by driving your hips, just as if you were doing a vertical jump/push press/2nd pull of clean. Try to keep your elbows straight throughout the range of motion so that the energy created from your hips gets transferred better.
Burpees are burpees. Chest to deck at the bottom, arms overhead w/clap covering the ears, hips at full extension (vertical), and your feet off the damn ground!
Either half the number of rounds or the number of reps/distance.
Target time to finish is 6 - 8 minutes. If you are not done in eight minutes then stop.
Post: PNF, stretch, and foam roll. Try to get 15-20 minutes in.
Write weights, scheme, and time in comments.
***This is day two of our half cycle. Same rules as yesterday. Either half the number of rounds or the number of reps/distance on this one. (Scale the weight appropriately)***
Warmup: Standard
Practice: Shoulder Press, 3 x 10.
Make sure those hips/knees stay locked. This is pure upper body. Try to add at least five pounds to the last time we did this.
Train: For Time -
6 Rounds
40ft Bear Crawl
20 x 45lb KB/DB Swings
14 x Burpees
Bear Crawl is self-explanatory.
Swings are from forearms touching the thighs (KB/DB between the legs) to KB/DB overhead with arms covering the ears when viewed from the side. Keep your neutral spine position throughout the range of motion. Hunching/rolling your back is a great invitation to injury. Lock your form in and don't let the KB/DB control you. Pick a weight that you can get 20 reps unbroken on (probably close to same weight you used last week for Helen). Initial movement should be created by driving your hips, just as if you were doing a vertical jump/push press/2nd pull of clean. Try to keep your elbows straight throughout the range of motion so that the energy created from your hips gets transferred better.
Burpees are burpees. Chest to deck at the bottom, arms overhead w/clap covering the ears, hips at full extension (vertical), and your feet off the damn ground!
Either half the number of rounds or the number of reps/distance.
Target time to finish is 6 - 8 minutes. If you are not done in eight minutes then stop.
Post: PNF, stretch, and foam roll. Try to get 15-20 minutes in.
Write weights, scheme, and time in comments.
Sunday, March 21, 2010
22 MAR 10
Warrior Gym, 2100.
***This will be a half-cycle on training for the next three days. For the training portion of each workout, pick one aspect of it and divide it by half. You can either do half the number of posted rounds, half the number of reps, OR half the posted weights. You only get to pick one aspect, though. This is the 4-week mark since our last rest cycle, so therefore we are doing this. At the 8-week mark, we will take three days off.***
Warmup: Standard
Practice: Deadlift, 3 x 5.
Focus on perfect form. Try to only touch and go at the bottom.
Train: For Time -
Four Rounds
12 x 135lb Deadlift
8 x 135lb Hang Power Clean
4 x 135lb Push Press
So, for this workout, you can do two rounds of the posted reps and weights, or 4 rounds with half the posted reps and with the RX'd weights, or 4 rounds with the posted reps and half the RX'd weights. Your choice, just annotate whatever you do in comments. Time frame for this workout is 2 - 4 minutes. If you are not finished at the 4 minute mark, then stop.
Deadlifts are from the ground to full hip extension.
Hang power cleans are from above the knee to the shoulder and full hip extension. They are power cleans, so you don't have to receive it in a full squat. Whatever depth you catch it at, stand it up from there. Focus on your transition into the scoop and jumping the barbell as high as you can.
Push Press is from shoulder height to full extension with active shoulders overhead. When viewed from the side, your ears should be covered by or in front of your arms. Jerking is okay, but preference is to doing an actual push press. If you end up doing Push Jerks, then annotate in comments.
This should be extremely quick and powerful. Try not to set the bar down at any time. If you have to rest, take a few quick breaths and then power through it.
Post: Spend the extra time left over on stretching. PNF Hams and Quads. Stretch hips, calves, and lats. Foam roll your legs, hips, back, and scapulas. No reason why you can't get 20 minutes of solid stretching today.
Write weights, scheme, WOD time, and time spent stretching in comments.
***This will be a half-cycle on training for the next three days. For the training portion of each workout, pick one aspect of it and divide it by half. You can either do half the number of posted rounds, half the number of reps, OR half the posted weights. You only get to pick one aspect, though. This is the 4-week mark since our last rest cycle, so therefore we are doing this. At the 8-week mark, we will take three days off.***
Warmup: Standard
Practice: Deadlift, 3 x 5.
Focus on perfect form. Try to only touch and go at the bottom.
Train: For Time -
Four Rounds
12 x 135lb Deadlift
8 x 135lb Hang Power Clean
4 x 135lb Push Press
So, for this workout, you can do two rounds of the posted reps and weights, or 4 rounds with half the posted reps and with the RX'd weights, or 4 rounds with the posted reps and half the RX'd weights. Your choice, just annotate whatever you do in comments. Time frame for this workout is 2 - 4 minutes. If you are not finished at the 4 minute mark, then stop.
Deadlifts are from the ground to full hip extension.
Hang power cleans are from above the knee to the shoulder and full hip extension. They are power cleans, so you don't have to receive it in a full squat. Whatever depth you catch it at, stand it up from there. Focus on your transition into the scoop and jumping the barbell as high as you can.
Push Press is from shoulder height to full extension with active shoulders overhead. When viewed from the side, your ears should be covered by or in front of your arms. Jerking is okay, but preference is to doing an actual push press. If you end up doing Push Jerks, then annotate in comments.
This should be extremely quick and powerful. Try not to set the bar down at any time. If you have to rest, take a few quick breaths and then power through it.
Post: Spend the extra time left over on stretching. PNF Hams and Quads. Stretch hips, calves, and lats. Foam roll your legs, hips, back, and scapulas. No reason why you can't get 20 minutes of solid stretching today.
Write weights, scheme, WOD time, and time spent stretching in comments.
21 MAR 10
REST DAY.
Eat, stretch, roll, recover, and sleep. Too easy. Spend at least 30 minutes doing something entirely for yourself.
http://www.marksdailyapple.com/case-against-cardio/
Eat, stretch, roll, recover, and sleep. Too easy. Spend at least 30 minutes doing something entirely for yourself.
http://www.marksdailyapple.com/case-against-cardio/
Friday, March 19, 2010
20 MAR 10
Warrior Gym, 2100.
Warmup: Standard
Practice: Knees to Elbows, 3 x 15.
Rest as needed between sets. Keep your arms straight throughout the range of motion. Focus on getting your back parallel to the ground, which may mean passing your knees through your elbows. Get your hips as high as possible. You can also practice kipping on these, which I've never quite been able to master.
Train: For Time:
One Mile Run
This is a time trial. Warm up accordingly on the track and then give it your best shot. Leave all you've got out there. Goal is to finish under 6:00, but definitely under 7:00. Push yourself!
Post: PNF, stretch, and roll. Fuel your body for tomorrow's rest day and do your darndest to get 7-9 hours of uninterrupted sleep. Do hand maintenance if you didn't on Wednesday.
Warmup: Standard
Practice: Knees to Elbows, 3 x 15.
Rest as needed between sets. Keep your arms straight throughout the range of motion. Focus on getting your back parallel to the ground, which may mean passing your knees through your elbows. Get your hips as high as possible. You can also practice kipping on these, which I've never quite been able to master.
Train: For Time:
One Mile Run
This is a time trial. Warm up accordingly on the track and then give it your best shot. Leave all you've got out there. Goal is to finish under 6:00, but definitely under 7:00. Push yourself!
Post: PNF, stretch, and roll. Fuel your body for tomorrow's rest day and do your darndest to get 7-9 hours of uninterrupted sleep. Do hand maintenance if you didn't on Wednesday.
Thursday, March 18, 2010
19 MAR 10
Warrior Gym, 2100.
Warmup: Standard
Practice: Cleans, 1-1-1
You get three attempts at a new 1RM on cleans. These are full cleans (thus no modifiers of hang or power up there). From the ground to full hip extension at the top, passing through a full squat with the crease of the hip below the knee.
Warm up smartly on these. Recommend you do some heavy front squats as part of your warmup sequence to get your body used to receiving a heavy weight.
Focus on jumping that barbell as high as you can get it, and then pulling yourself quickly (and aggressively) under the barbell. If you bend your arms too early you will miss it, period. Think of your arms as spaghetti noodles or ropes attaching your body to the bar. If you put any slack in the system (by bending your arms/noodles/ropes), the full energy you're generating in your hips won't be transferred to the barbell. I guarantee you that your hips/butt are waaayyy stronger than your arms ever thought about being. We've just got to reprogram your brain after all of those years of curls for the girls...
Train: "Jackie" (modified) for time:
100 x 45lb Sumo Deadlift High Pull (SDHP) [if you've got a rower, you can do a 1000m row]
50 x 45lb Thruster
30 x Pullups
SDHP are from mid-point on your shin all the way up to your chin. Take a wider stance, toes pointed out similar to overhead squats, hands grabbing the center of the barbell. Initiate by jumping the barbell up (the wider stance allows you to initiate a hip drive earlier vice our normal deadlift stance) and feel free to milk every ounce out of your jump by coming up on your toes. Your arms should come into play to pull the barbell up only for the last few inches. If you try and pull the thing up the whole way, you are going to have a very, very, very long day. It should be a continuous chain of movement from the bottom to top, with your back remaining in a neutral position. If you start hunching forward too much and losing that neutral spine, you are most likely pulling too much with your arms.
Thrusters are crease of hip below the knee at the bottom to full active shoulders at the top. Your ears should be covered by your arms when viewed from the side. Just merely fully extending your arms all the way doesn't cut it, as you'll most likely be angled forward and not getting the maximum amount of work accomplished.
Pullups are from full extension at the bottom to chin over the bar at the top. If you do jumping pullups then double the number.
Target time for this workout is 8 -10 minutes. If you are not complete in ten minutes, then stop.
Post: PNF quads and hams, stretch arms, hips, lats, and calves. Grab a foam roller or tennis ball and work those sore spots loose.
Write weights and times in comments.
Warmup: Standard
Practice: Cleans, 1-1-1
You get three attempts at a new 1RM on cleans. These are full cleans (thus no modifiers of hang or power up there). From the ground to full hip extension at the top, passing through a full squat with the crease of the hip below the knee.
Warm up smartly on these. Recommend you do some heavy front squats as part of your warmup sequence to get your body used to receiving a heavy weight.
Focus on jumping that barbell as high as you can get it, and then pulling yourself quickly (and aggressively) under the barbell. If you bend your arms too early you will miss it, period. Think of your arms as spaghetti noodles or ropes attaching your body to the bar. If you put any slack in the system (by bending your arms/noodles/ropes), the full energy you're generating in your hips won't be transferred to the barbell. I guarantee you that your hips/butt are waaayyy stronger than your arms ever thought about being. We've just got to reprogram your brain after all of those years of curls for the girls...
Train: "Jackie" (modified) for time:
100 x 45lb Sumo Deadlift High Pull (SDHP) [if you've got a rower, you can do a 1000m row]
50 x 45lb Thruster
30 x Pullups
SDHP are from mid-point on your shin all the way up to your chin. Take a wider stance, toes pointed out similar to overhead squats, hands grabbing the center of the barbell. Initiate by jumping the barbell up (the wider stance allows you to initiate a hip drive earlier vice our normal deadlift stance) and feel free to milk every ounce out of your jump by coming up on your toes. Your arms should come into play to pull the barbell up only for the last few inches. If you try and pull the thing up the whole way, you are going to have a very, very, very long day. It should be a continuous chain of movement from the bottom to top, with your back remaining in a neutral position. If you start hunching forward too much and losing that neutral spine, you are most likely pulling too much with your arms.
Thrusters are crease of hip below the knee at the bottom to full active shoulders at the top. Your ears should be covered by your arms when viewed from the side. Just merely fully extending your arms all the way doesn't cut it, as you'll most likely be angled forward and not getting the maximum amount of work accomplished.
Pullups are from full extension at the bottom to chin over the bar at the top. If you do jumping pullups then double the number.
Target time for this workout is 8 -10 minutes. If you are not complete in ten minutes, then stop.
Post: PNF quads and hams, stretch arms, hips, lats, and calves. Grab a foam roller or tennis ball and work those sore spots loose.
Write weights and times in comments.
18 MAR 10
REST DAY.
Food for thought:
Let's make sure that we are not getting too caught up in the spirit of competition associated with posting times and scores on here. Remember that the only thing that truly matters is your own personal improvement. The times and weights give me some additional feedback into the programming and your general progress, as well as giving you a general marker of performance against some others.
However, the times and weights are not the end-all and be-all. What is supremely more important is your ability to accomplish the full amount of work (our goal is to increase your work capacity across broad time and modal domains), and you can't do this if you aren't achieving the full range of motion. Intensity is a good thing and takes a while to learn and develop. What needs to come first is your full embracing of achieving virtuosity in all movements and their full movement standards.
If you are skimping on a movement standard for the sake of beating the guy next to you or posting a faster time, then you are doing yourself a disservice. Focus instead on being absolutely perfect in your execution of the standard. Within executing the standard, bust your ass and give it your all to complete the work as fast as possible, but never at the sacrifice of getting those active shoulders or crease of the hip below the knee.
I think you get the idea. If not, shoot me a comment. I'll try to be a little more clear in future posts to describe the movement standards for everything in the WOD.
Now, fuel your body, ice something if it's sore, grab something to break up that myofascial tissue in your legs, stretch, and enjoy your rest day. Oh yeah, and don't forget to get 7 - 9 hours of uninterrupted sleep tonight.
Food for thought:
Let's make sure that we are not getting too caught up in the spirit of competition associated with posting times and scores on here. Remember that the only thing that truly matters is your own personal improvement. The times and weights give me some additional feedback into the programming and your general progress, as well as giving you a general marker of performance against some others.
However, the times and weights are not the end-all and be-all. What is supremely more important is your ability to accomplish the full amount of work (our goal is to increase your work capacity across broad time and modal domains), and you can't do this if you aren't achieving the full range of motion. Intensity is a good thing and takes a while to learn and develop. What needs to come first is your full embracing of achieving virtuosity in all movements and their full movement standards.
If you are skimping on a movement standard for the sake of beating the guy next to you or posting a faster time, then you are doing yourself a disservice. Focus instead on being absolutely perfect in your execution of the standard. Within executing the standard, bust your ass and give it your all to complete the work as fast as possible, but never at the sacrifice of getting those active shoulders or crease of the hip below the knee.
I think you get the idea. If not, shoot me a comment. I'll try to be a little more clear in future posts to describe the movement standards for everything in the WOD.
Now, fuel your body, ice something if it's sore, grab something to break up that myofascial tissue in your legs, stretch, and enjoy your rest day. Oh yeah, and don't forget to get 7 - 9 hours of uninterrupted sleep tonight.
Tuesday, March 16, 2010
17 MAR 10
Warrior Gym, 2100.
Warmup: Standard
Practice: None. This will be a pure strength day.
Train: "The Bear Complex"
This will consist of 5 rounds with five minutes rest in between rounds. Goal is to achieve heaviest weight on the last round.
Each round consists of 7 reps of the following 5-movement sequence.
Power Clean
Front Squat
Push Press
Back Squat
Push (Rack) Jerk (from behind the neck)
To begin, power clean the barbell and stand up to full hip extension.
Next, do a front squat with the barbell.
You can NOT do a full clean from the ground and have it count for both.
From the front squat, do a push press to full extension (active shoulders).
You CAN combine the front squat and push press into a thruster.
From the top of your push press, transition the barbell to behind your neck (receive it softly by bending your knees to help absorb the weight - otherwise your neck will end up bloody by the end).
With the barbell behind your neck, do a back squat.
At the top of your back squat, either come to a pause or use the momentum to go straight into a rack jerk. Complete the rack jerk by standing to full hip extension with active shoulders.
From the top of your rack jerk, transition the bar back in front of you and down to the ground.
Repeat six more times to complete the round. Rest for five minutes when complete, then add weight and do it over again for a total of five rounds.
THERE IS NO RESTING ALLOWED ON THE GROUND!!! You can rest in any other position after you've power cleaned it, so long as the weights are not touching the ground.
REMEMBER, all squats are to crease of hip below the knee!
I'll be starting at 95lbs and trying to work my way up to 135lbs if that helps you choose your weights. Enjoy!
Post: PNF, stretch, and roll. Fuel your body for tomorrow's rest day. Do hand maintenance tonight if you didn't on Saturday.
Warmup: Standard
Practice: None. This will be a pure strength day.
Train: "The Bear Complex"
This will consist of 5 rounds with five minutes rest in between rounds. Goal is to achieve heaviest weight on the last round.
Each round consists of 7 reps of the following 5-movement sequence.
Power Clean
Front Squat
Push Press
Back Squat
Push (Rack) Jerk (from behind the neck)
To begin, power clean the barbell and stand up to full hip extension.
Next, do a front squat with the barbell.
You can NOT do a full clean from the ground and have it count for both.
From the front squat, do a push press to full extension (active shoulders).
You CAN combine the front squat and push press into a thruster.
From the top of your push press, transition the barbell to behind your neck (receive it softly by bending your knees to help absorb the weight - otherwise your neck will end up bloody by the end).
With the barbell behind your neck, do a back squat.
At the top of your back squat, either come to a pause or use the momentum to go straight into a rack jerk. Complete the rack jerk by standing to full hip extension with active shoulders.
From the top of your rack jerk, transition the bar back in front of you and down to the ground.
Repeat six more times to complete the round. Rest for five minutes when complete, then add weight and do it over again for a total of five rounds.
THERE IS NO RESTING ALLOWED ON THE GROUND!!! You can rest in any other position after you've power cleaned it, so long as the weights are not touching the ground.
REMEMBER, all squats are to crease of hip below the knee!
I'll be starting at 95lbs and trying to work my way up to 135lbs if that helps you choose your weights. Enjoy!
Post: PNF, stretch, and roll. Fuel your body for tomorrow's rest day. Do hand maintenance tonight if you didn't on Saturday.
Monday, March 15, 2010
16 MAR 10
Warrior Gym, 1000 and 2100.
Warmup: Standard
Practice: Shoulder Press 1-1-1
You get three attempts at a new 1 rep max for shoulder press. Warm up smartly and push something heavy over your head! Full extension with active shoulders at the top. If you'll hold your breath, you'll move more weight.
Train: For Time:
5 rounds
10 x Box Jump (20")
10 x GHD Situp
10 x Back Extension
Make sure you come to full hip extension on the box jumps.
GHD Situps should be as far down as you can go (ideally touch the floor with your hand) and finish with your hand touching your toes. Start the movement by firing those knees!
Post: Stretch, roll, and recover. Tomorrow will be a pure strength day with a special little twist to it.
Write weights and times in comments.
Warmup: Standard
Practice: Shoulder Press 1-1-1
You get three attempts at a new 1 rep max for shoulder press. Warm up smartly and push something heavy over your head! Full extension with active shoulders at the top. If you'll hold your breath, you'll move more weight.
Train: For Time:
5 rounds
10 x Box Jump (20")
10 x GHD Situp
10 x Back Extension
Make sure you come to full hip extension on the box jumps.
GHD Situps should be as far down as you can go (ideally touch the floor with your hand) and finish with your hand touching your toes. Start the movement by firing those knees!
Post: Stretch, roll, and recover. Tomorrow will be a pure strength day with a special little twist to it.
Write weights and times in comments.
Sunday, March 14, 2010
15 MAR 10
Warrior Gym, 1000 and 2100.
Warmup: Standard
Practice: 3 x 10 Deadlift
Focus on good form and practice that hook grip! If you tape your thumbs you'll still have skin remaining on them when you're done. Make sure you have VERY good form if you're going to do anything heavier than 225lbs. These should all be touch and go at the bottom.
Train: "Helen" For Time:
3 Rounds
400m Sprint
21 x 55lb Kettlebell/Dumbell Swings
12 x Pullups
(8 to 10 min window)
This is another classic workout and an opportunity to showcase your skills in all three modalities. Scale the weight of the KB/DB swings so that you can finish in the 8 - 10 minute time window. Goal is to get them all unbroken to keep up the intensity. Appropriate weight for them is anywhere between 30 to 55lbs. Just make sure you warm up properly on the swings, no matter the weight you choose.
Pullups are from full extension to chin over the bar, no matter how you get there. If you're going to do jumping pullups, then double the number of reps.
The first few steps into the subsequent 400m sprints will be tough, but fight through it and make your body work for you. Do not use the run portion as the time to recover. Keep yourself at 3-5 breaths anytime you rest to keep the intensity up.
If you are not done at the 10 minute mark, then stop the workout.
Post: PNF, stretch, and roll. I'm going to experiment with something new on myself for the next two weeks concerning post workout nutrition and we'll see about adding that component to the blog in the future.
Write weights and times in comments.
Warmup: Standard
Practice: 3 x 10 Deadlift
Focus on good form and practice that hook grip! If you tape your thumbs you'll still have skin remaining on them when you're done. Make sure you have VERY good form if you're going to do anything heavier than 225lbs. These should all be touch and go at the bottom.
Train: "Helen" For Time:
3 Rounds
400m Sprint
21 x 55lb Kettlebell/Dumbell Swings
12 x Pullups
(8 to 10 min window)
This is another classic workout and an opportunity to showcase your skills in all three modalities. Scale the weight of the KB/DB swings so that you can finish in the 8 - 10 minute time window. Goal is to get them all unbroken to keep up the intensity. Appropriate weight for them is anywhere between 30 to 55lbs. Just make sure you warm up properly on the swings, no matter the weight you choose.
Pullups are from full extension to chin over the bar, no matter how you get there. If you're going to do jumping pullups, then double the number of reps.
The first few steps into the subsequent 400m sprints will be tough, but fight through it and make your body work for you. Do not use the run portion as the time to recover. Keep yourself at 3-5 breaths anytime you rest to keep the intensity up.
If you are not done at the 10 minute mark, then stop the workout.
Post: PNF, stretch, and roll. I'm going to experiment with something new on myself for the next two weeks concerning post workout nutrition and we'll see about adding that component to the blog in the future.
Write weights and times in comments.
14 MAR 10
REST DAY.
Review your food logs. Today is also a cheat day, so have at it! Just remember, it's only one meal. Write down what you cheated with and how you felt 2-3 hours afterwards in comments. Make sure your before bed meal is a good one, otherwise you'll pay the price tomorrow.
Great week of training last week by everyone.
Spend at least thirty minutes stretching/rolling whatever is the most sore today.
Review your food logs. Today is also a cheat day, so have at it! Just remember, it's only one meal. Write down what you cheated with and how you felt 2-3 hours afterwards in comments. Make sure your before bed meal is a good one, otherwise you'll pay the price tomorrow.
Great week of training last week by everyone.
Spend at least thirty minutes stretching/rolling whatever is the most sore today.
Friday, March 12, 2010
13 MAR 10
Warrior Gym, 2100.
Warmup: Standard
Practice: 3 x 5 Bench Press
Train: 4 x 800m Sprint
Rest exactly 3:1 between each sprint. If it takes you 2:00 to run your 800m, then you have 6:00 minutes of rest before you start the next one. You should be fully recovered prior to each attempt, so push yourselves as hard as you can. They are sprints, not jogs. This is going to take a while so plan accordingly. Be smart and warm up properly before taking off.
Post: Stretch, Roll, and prep your body for tomorrow's rest day. Do hand maintenance if you didn't on Wednesday.
Write weights and split times in comments.
Warmup: Standard
Practice: 3 x 5 Bench Press
Train: 4 x 800m Sprint
Rest exactly 3:1 between each sprint. If it takes you 2:00 to run your 800m, then you have 6:00 minutes of rest before you start the next one. You should be fully recovered prior to each attempt, so push yourselves as hard as you can. They are sprints, not jogs. This is going to take a while so plan accordingly. Be smart and warm up properly before taking off.
Post: Stretch, Roll, and prep your body for tomorrow's rest day. Do hand maintenance if you didn't on Wednesday.
Write weights and split times in comments.
Thursday, March 11, 2010
12 MAR 10
Warrior Gym, 2100.
Warmup: Standard
Practice: 3 x 3 Cleans
These are full cleans. Focus on your form and technique. It won't hurt to watch some videos and do some visualization prior to each set. Some key points:
1. The first "pull" is a deadlift to get the bar off the ground and above your knees, into a position that your hips can do the work. Your feet should be in a "jumping position", or inside/under your hips so that you can generate force against the ground.
2. The second "pull" begins with you "scooping" your knees under the bar by bending them again. This should keep the bar centered over the middle of your foot. Keep your arms straight as you get tall (a more upright/vertical position with your chest) and the bar will steadily rise up your thighs. At the ideal position (this is different for everyone and something you have to feel, but usually about 2/3 up the thigh) jump the barbell as high as you can. This is the most critical component and you can practice this by doing hang cleans. If you don't use your hips you will not get any power transferred to the bar and will quickly plateau in terms of weight lifted. If you bend your arms early, you will not transfer the full amount of energy generated from your hips into the bar. As you jump the bar upwards, shrug your shoulders at the top to get that last extra inch of energy transferred to the bar. Keep the bar in as straight of a line as possible, close to your body.
3. The third "pull" involves you physically pulling yourself under the bar as quickly and violently as possible. In order to receive the bar properly, your feet will transition into a "landing" position, which is more stable, a bit wider than what you started with, and should be the exact same position you do your front squats in. Push your butt back and down to get into the bottom position quicker. Focus on ripping your elbows around the bar quickly so that the bar stays close to your body as you receive it and it will also put you in a more solid position. Stand the bar up by driving through your heels and pulling up with your elbows.
Rinse and repeat.
Hopefully this helped and didn't just confuse the crap out of you. If it confused you, watch the videos on the main page.
Train: "Cindy"
As Many Rounds As Possible (AMRAP) in 20 Minutes of:
5 x Pullup
10 x Pushup
15 x Air Squat
This is a longer time domain than what we're used to, but it's good to work the ol' aerobic pathway every now and again. We'll most likely have to do this outside for the evening class due to volume in the gym lately. If doing this on your own, try to occupy by force a pullup bar and stake your claim for the entire twenty minutes.
1. Pullups are from full extension to chin over the bar. Kip, fart, scream, jump, do whatever you need to get up there.
2. Pushups are chin, chest, and thigh touch the ground at the same time to full extension. Go to your knees if you have to in order to keep up the intensity, but same rules apply. Try to go at least ten rounds if you can before dropping to your knees.
3. Air squats are crease of the hip below the knee to full hip extension at the top.
Anybody got 20 rounds or more in them?
Post: Stretch and roll. Your body will thank you for it.
Write weights, number of rounds, and types of pullups and pushups in comments.
Warmup: Standard
Practice: 3 x 3 Cleans
These are full cleans. Focus on your form and technique. It won't hurt to watch some videos and do some visualization prior to each set. Some key points:
1. The first "pull" is a deadlift to get the bar off the ground and above your knees, into a position that your hips can do the work. Your feet should be in a "jumping position", or inside/under your hips so that you can generate force against the ground.
2. The second "pull" begins with you "scooping" your knees under the bar by bending them again. This should keep the bar centered over the middle of your foot. Keep your arms straight as you get tall (a more upright/vertical position with your chest) and the bar will steadily rise up your thighs. At the ideal position (this is different for everyone and something you have to feel, but usually about 2/3 up the thigh) jump the barbell as high as you can. This is the most critical component and you can practice this by doing hang cleans. If you don't use your hips you will not get any power transferred to the bar and will quickly plateau in terms of weight lifted. If you bend your arms early, you will not transfer the full amount of energy generated from your hips into the bar. As you jump the bar upwards, shrug your shoulders at the top to get that last extra inch of energy transferred to the bar. Keep the bar in as straight of a line as possible, close to your body.
3. The third "pull" involves you physically pulling yourself under the bar as quickly and violently as possible. In order to receive the bar properly, your feet will transition into a "landing" position, which is more stable, a bit wider than what you started with, and should be the exact same position you do your front squats in. Push your butt back and down to get into the bottom position quicker. Focus on ripping your elbows around the bar quickly so that the bar stays close to your body as you receive it and it will also put you in a more solid position. Stand the bar up by driving through your heels and pulling up with your elbows.
Rinse and repeat.
Hopefully this helped and didn't just confuse the crap out of you. If it confused you, watch the videos on the main page.
Train: "Cindy"
As Many Rounds As Possible (AMRAP) in 20 Minutes of:
5 x Pullup
10 x Pushup
15 x Air Squat
This is a longer time domain than what we're used to, but it's good to work the ol' aerobic pathway every now and again. We'll most likely have to do this outside for the evening class due to volume in the gym lately. If doing this on your own, try to occupy by force a pullup bar and stake your claim for the entire twenty minutes.
1. Pullups are from full extension to chin over the bar. Kip, fart, scream, jump, do whatever you need to get up there.
2. Pushups are chin, chest, and thigh touch the ground at the same time to full extension. Go to your knees if you have to in order to keep up the intensity, but same rules apply. Try to go at least ten rounds if you can before dropping to your knees.
3. Air squats are crease of the hip below the knee to full hip extension at the top.
Anybody got 20 rounds or more in them?
Post: Stretch and roll. Your body will thank you for it.
Write weights, number of rounds, and types of pullups and pushups in comments.
Wednesday, March 10, 2010
11 MAR 10
REST DAY.
Sorry, no fancy articles or videos due to limited internet access now.
Eat well and rest well. You'll need it tomorrow. Great job by everybody these last three days. Won't hurt to spend some time stretching and with the foam roller to help those legs.
Sorry, no fancy articles or videos due to limited internet access now.
Eat well and rest well. You'll need it tomorrow. Great job by everybody these last three days. Won't hurt to spend some time stretching and with the foam roller to help those legs.
Tuesday, March 9, 2010
10 MAR 10
Warrior Gym, 1000 and 2100.
*** WEIGH-IN prior to warmup***
Warmup: Standard
Practice: Back Squat 3 x 5
Focus on pushing those legs out and keeping your knees tracking over your feet throughout the entire range of motion. Initiate the movement with your hips and pull (don't fall) your butt down until the crease of your hip is below your knee. Drive your hips straight up out of the hole (imagine a chain attached to your tail bone that pulls it straight up) by pushing through your heels. You should be able to wiggle your toes in your shoes throughout the range of motion.
Train: "Karen" For Time:
150 x 10lb Wallball shots (10ft target)
This is supposed to be done with a 20lb ball, but we don't have any at the gym so we'll stick with 10lbs. If you've got one available, feel free to use it. If you don't have a med ball, do 45lb (bar only) Thrusters instead. Some reminders:
1. The closer you keep the ball centered over the middle third of your foot, the more efficient you will be and thus the easier it will be.
2. Crease of the hip must be below the knee on every rep or it doesn't count.
3. Ball must make contact with the wall at or above the ten foot mark. There is a big accuracy component to this. If you throw it higher than the 10ft mark, yet it makes contact with the wall below the mark, the rep doesn't count.
4. Go to your happy-place during the workout. Break it up in chunks and keep chipping away at it with minimum breaks (keep it at 3 to 5 breaths per break).
5. Try to get someone to count for you. If necessary have them take their socks and shoes off to get that high.
Post: PNF Quads and Hams. Stretch anything else that needs it. Fuel your body for tomorrow's rest day.
Do hand maintenance tonight if you didn't on Saturday.
Write bodyweight, weights, and time in comments.
*** WEIGH-IN prior to warmup***
Warmup: Standard
Practice: Back Squat 3 x 5
Focus on pushing those legs out and keeping your knees tracking over your feet throughout the entire range of motion. Initiate the movement with your hips and pull (don't fall) your butt down until the crease of your hip is below your knee. Drive your hips straight up out of the hole (imagine a chain attached to your tail bone that pulls it straight up) by pushing through your heels. You should be able to wiggle your toes in your shoes throughout the range of motion.
Train: "Karen" For Time:
150 x 10lb Wallball shots (10ft target)
This is supposed to be done with a 20lb ball, but we don't have any at the gym so we'll stick with 10lbs. If you've got one available, feel free to use it. If you don't have a med ball, do 45lb (bar only) Thrusters instead. Some reminders:
1. The closer you keep the ball centered over the middle third of your foot, the more efficient you will be and thus the easier it will be.
2. Crease of the hip must be below the knee on every rep or it doesn't count.
3. Ball must make contact with the wall at or above the ten foot mark. There is a big accuracy component to this. If you throw it higher than the 10ft mark, yet it makes contact with the wall below the mark, the rep doesn't count.
4. Go to your happy-place during the workout. Break it up in chunks and keep chipping away at it with minimum breaks (keep it at 3 to 5 breaths per break).
5. Try to get someone to count for you. If necessary have them take their socks and shoes off to get that high.
Post: PNF Quads and Hams. Stretch anything else that needs it. Fuel your body for tomorrow's rest day.
Do hand maintenance tonight if you didn't on Saturday.
Write bodyweight, weights, and time in comments.
Monday, March 8, 2010
9 MAR 10
Warrior Gym, 1000 and 2100.
Warmup: Standard
Practice: Push Jerk, 3x3
Same fundamentals as Saturday's post.
Train: "Grace"
For Time:
30 x 135lb Clean and Jerk
Rules are two hands from ground to overhead in two movements anyhow you can get it. They do not have to be full cleans - power cleans are acceptable. You can shoulder press, push press, or push jerk it from shoulders to overhead. Make sure you get full active shoulders and hip extension at the top. This is a relatively short workout, but very intense and demanding. Scale to a weight that you can do ten reps of. Target time to complete is 3-5 minutes. I also highly recommend that you have someone count for you because after about twenty reps you will be too busy trying not to pass out. Keep the intensity up!
Remember, proper technique is the most efficient way to do it. You'll understand by rep number 30...
Post: STRETCH!!! Spend a minimum of ten minutes stretching, preferably fifteen.
Warmup: Standard
Practice: Push Jerk, 3x3
Same fundamentals as Saturday's post.
Train: "Grace"
For Time:
30 x 135lb Clean and Jerk
Rules are two hands from ground to overhead in two movements anyhow you can get it. They do not have to be full cleans - power cleans are acceptable. You can shoulder press, push press, or push jerk it from shoulders to overhead. Make sure you get full active shoulders and hip extension at the top. This is a relatively short workout, but very intense and demanding. Scale to a weight that you can do ten reps of. Target time to complete is 3-5 minutes. I also highly recommend that you have someone count for you because after about twenty reps you will be too busy trying not to pass out. Keep the intensity up!
Remember, proper technique is the most efficient way to do it. You'll understand by rep number 30...
Post: STRETCH!!! Spend a minimum of ten minutes stretching, preferably fifteen.
Sunday, March 7, 2010
8 MAR 10
Warrior Gym, 1030 and 2100.
Warmup: Standard
Practice: Deadlift, 1-1-1
You get three attempts at a 1RM on your deadlift. Be smart and warm up accordingly. Do not let your back round during the pull or when setting it back down.
Train: For Time:
21-15-9
95lb Overhead Squats
Burpees
Scale the weight as needed to maintain good form on the overhead squats. Crease of hip must be below the knee at the bottom, and full hip extension at the top. Active shoulders will help you stabilize the load much better when it is overhead. Remember to initiate the movement with your hips and keep the weight in your heels.
Post: PNF Quads and Hams, stretch hips and calves.
Write weights used and time in comments.
Warmup: Standard
Practice: Deadlift, 1-1-1
You get three attempts at a 1RM on your deadlift. Be smart and warm up accordingly. Do not let your back round during the pull or when setting it back down.
Train: For Time:
21-15-9
95lb Overhead Squats
Burpees
Scale the weight as needed to maintain good form on the overhead squats. Crease of hip must be below the knee at the bottom, and full hip extension at the top. Active shoulders will help you stabilize the load much better when it is overhead. Remember to initiate the movement with your hips and keep the weight in your heels.
Post: PNF Quads and Hams, stretch hips and calves.
Write weights used and time in comments.
7 MAR 10
REST DAY.
Spend 15-30 minutes working on flexibility. I highly recommend researching a simple Yoga routine and playing with it. Yes, it may sound gay to you, but it works. My wife finally convinced me to try it with her and within a week I was making noticeable strength gains. Ease your way into it, though.
For your reading enjoyment:
http://www.marksdailyapple.com/how-light-affects-our-sleep/#more-11190
http://www.marksdailyapple.com/sun-vitamin-d/
And remember, whoever can video themself doing a yoga routine and post it (or a link) to comments get to pick a workout next week. Of course, some restrictions may apply... Let's see those sun salutations!
Spend 15-30 minutes working on flexibility. I highly recommend researching a simple Yoga routine and playing with it. Yes, it may sound gay to you, but it works. My wife finally convinced me to try it with her and within a week I was making noticeable strength gains. Ease your way into it, though.
For your reading enjoyment:
http://www.marksdailyapple.com/how-light-affects-our-sleep/#more-11190
http://www.marksdailyapple.com/sun-vitamin-d/
And remember, whoever can video themself doing a yoga routine and post it (or a link) to comments get to pick a workout next week. Of course, some restrictions may apply... Let's see those sun salutations!
Friday, March 5, 2010
6 MAR 10
****Gym is closed!!! Meet at the pullup bars on the track instead. We'll do tire flips for practice.****
Warrior Gym **Track**, 1030 and 2100.
Warmup: Standard
Practice: 3 x 5 Push Jerk
Warm up with light weight and practice the proper movement/mechanics. It will help if you review some videos on CrossFit.com. Keep your "big butt and big chest" position through the movement, and don't let your hips chase your femurs. You will dip, drive with your hips (to full extension!), and then push yourself under the bar. It is okay for your feet to leave the ground and end up wider in a typical squat/landing stance. Remember, in the jerk your elbows lock first, and then you stand the weight up with your hips. This is a pretty difficult/complex lift, but it is the most efficient way to get a weight from the shoulders to overhead.
If you're having trouble figuring it out on your own, put about 115lbs on the bar. Do strict presses until you reach failure. Continue without stopping by transitioning to push presses until you reach failure. Your body will naturally transition to push jerks as your arms fatigue and you'll start to use your hips to stand the weight up.
Grip width and hand/elbow position is the same as the other presses. You will most likely "feel this" in your lower back if you're doing it correctly. Ideally your 5RM for the jerk should be at or higher than your 1RM for the shoulder press.
Train: 4 Rounds:
400m Sprint
Rest 2 min
Write your split times for each 400 in the comments. Anybody got a sub-60 seconds? Be smart about warming up properly on the track before you try to go all out on these.
Post: Stretch, baby! Fuel your body and prepare to recover properly during tomorrow's rest day. Your homework is to google a basic yoga routine to execute on tomorrow's rest day. Anyone who can successfully videotape themselves doing it and post it (or a link to it) in tomorrow's comments gets to create/pick a workout next week.
Warrior Gym **Track**, 1030 and 2100.
Warmup: Standard
Practice: 3 x 5 Push Jerk
Warm up with light weight and practice the proper movement/mechanics. It will help if you review some videos on CrossFit.com. Keep your "big butt and big chest" position through the movement, and don't let your hips chase your femurs. You will dip, drive with your hips (to full extension!), and then push yourself under the bar. It is okay for your feet to leave the ground and end up wider in a typical squat/landing stance. Remember, in the jerk your elbows lock first, and then you stand the weight up with your hips. This is a pretty difficult/complex lift, but it is the most efficient way to get a weight from the shoulders to overhead.
If you're having trouble figuring it out on your own, put about 115lbs on the bar. Do strict presses until you reach failure. Continue without stopping by transitioning to push presses until you reach failure. Your body will naturally transition to push jerks as your arms fatigue and you'll start to use your hips to stand the weight up.
Grip width and hand/elbow position is the same as the other presses. You will most likely "feel this" in your lower back if you're doing it correctly. Ideally your 5RM for the jerk should be at or higher than your 1RM for the shoulder press.
Train: 4 Rounds:
400m Sprint
Rest 2 min
Write your split times for each 400 in the comments. Anybody got a sub-60 seconds? Be smart about warming up properly on the track before you try to go all out on these.
Post: Stretch, baby! Fuel your body and prepare to recover properly during tomorrow's rest day. Your homework is to google a basic yoga routine to execute on tomorrow's rest day. Anyone who can successfully videotape themselves doing it and post it (or a link to it) in tomorrow's comments gets to create/pick a workout next week.
5 MAR 10
Warrior Gym, 2100.
Warmup: Standard
Practice: 3 x 5 Cleans.
These are full squat cleans. Unbroken sets of 5, no resting on the ground.
Train: 5 Rounds for Max Reps:
1/2 Bodyweight Thrusters
Pullups
Rest two minutes between each round. There is no rest between the exercises. As soon as you finish the thrusters, go straight into the pullups. Only authorized rest position for the thrusters is in the overhead position. If you rest in the rack position, or drop the bar from the rack position, that round is terminated. Pullups stop when you come off the bar. Use your bodyweight from Wednesday.
Post: PNF Quads and Hams, stretch hips, calves, and whatever else needs it.
Write weight used and reps for each exercise per round in comments.
Warmup: Standard
Practice: 3 x 5 Cleans.
These are full squat cleans. Unbroken sets of 5, no resting on the ground.
Train: 5 Rounds for Max Reps:
1/2 Bodyweight Thrusters
Pullups
Rest two minutes between each round. There is no rest between the exercises. As soon as you finish the thrusters, go straight into the pullups. Only authorized rest position for the thrusters is in the overhead position. If you rest in the rack position, or drop the bar from the rack position, that round is terminated. Pullups stop when you come off the bar. Use your bodyweight from Wednesday.
Post: PNF Quads and Hams, stretch hips, calves, and whatever else needs it.
Write weight used and reps for each exercise per round in comments.
Tuesday, March 2, 2010
3 MAR 10
Warrior Gym, 1000. No formal evening class, but feel free to knock it out on your own.
Practice: Max Reps Bodyweight Back Squat.
Weigh in when you first arrive at the gym. Warm up accordingly and then you get one chance at max reps. Crease of hip MUST be below the knee for the rep to count.
Train: "Dirty Thirty" for time:
30 x 20" Box Jumps
30 x Jumping Pullups
30 x 35lb Dumbell Swings
30 steps Lunges (each step/foot counts as a rep)
30 x Knees to Elbows
30 x 45lb Push Press (barbell only)
30 x Back Extensions
30 x Wallball, 10lb ball, 10ft target
30 x Burpees
30 x Double Unders
This is a "chipper" workout, meaning that it is a big suck and you just have to gut your way through it (like putting your body through a woodchipper, thus the name). I'm not a big fan of them, but they serve a purpose when used properly. No time limit. Just get it done. Full movement standards on all exercises.
Post: S-T-R-E-T-C-H! As much as you may not want to when it's over with, you need to do it. Fuel your body in prep for Thursday's rest day. Remember, we don't get more fit from the exercise we do, we get more fit from our body's adaptation to the exercise/stimulus we put it through. If you're not fueling it properly and resting/recovering properly, you won't get the maximum return on the investment in pain you just went through...
Write bodyweight, reps, and time in comments.
Practice: Max Reps Bodyweight Back Squat.
Weigh in when you first arrive at the gym. Warm up accordingly and then you get one chance at max reps. Crease of hip MUST be below the knee for the rep to count.
Train: "Dirty Thirty" for time:
30 x 20" Box Jumps
30 x Jumping Pullups
30 x 35lb Dumbell Swings
30 steps Lunges (each step/foot counts as a rep)
30 x Knees to Elbows
30 x 45lb Push Press (barbell only)
30 x Back Extensions
30 x Wallball, 10lb ball, 10ft target
30 x Burpees
30 x Double Unders
This is a "chipper" workout, meaning that it is a big suck and you just have to gut your way through it (like putting your body through a woodchipper, thus the name). I'm not a big fan of them, but they serve a purpose when used properly. No time limit. Just get it done. Full movement standards on all exercises.
Post: S-T-R-E-T-C-H! As much as you may not want to when it's over with, you need to do it. Fuel your body in prep for Thursday's rest day. Remember, we don't get more fit from the exercise we do, we get more fit from our body's adaptation to the exercise/stimulus we put it through. If you're not fueling it properly and resting/recovering properly, you won't get the maximum return on the investment in pain you just went through...
Write bodyweight, reps, and time in comments.
Monday, March 1, 2010
2 MAR 10
Warrior Gym, 1030 and 2100.
Warmup: Standard
Practice: Push Press 3x3
Put some weight on the bar. This should be at or heavier than your last 1 rep max shoulder press. Keep your back vertical, think "big butt and big chest" throughout the range of motion. Don't let your hips chase your femurs (butt tucks under) as you dip and drive. This should be the same general movement as if you were doing a vertical jump!
Check the videos on CrossFit.com if you have questions.
Train: For Time:
7 rounds
7 x Wallball (10lb ball, 10ft target)
7 x 20in box jumps
Wallballs are straightforward enough. Make sure the crease of the hip is below the knee on each rep. The closer you can hold the ball centered over the middle of your foot, the more efficient you'll be. If it doesn't hit at or above the 10 ft mark, the rep doesn't count.
Box jumps must come to full hip extension at or above the level of the top of the box. Try to work on your cycle time as you warm up, but make sure you get the full range of motion.
Post: Stretch it out. Fuel your body. Get some sleep. You'll wish you did... Wednesday will be our first "chipper" workout.
Warmup: Standard
Practice: Push Press 3x3
Put some weight on the bar. This should be at or heavier than your last 1 rep max shoulder press. Keep your back vertical, think "big butt and big chest" throughout the range of motion. Don't let your hips chase your femurs (butt tucks under) as you dip and drive. This should be the same general movement as if you were doing a vertical jump!
Check the videos on CrossFit.com if you have questions.
Train: For Time:
7 rounds
7 x Wallball (10lb ball, 10ft target)
7 x 20in box jumps
Wallballs are straightforward enough. Make sure the crease of the hip is below the knee on each rep. The closer you can hold the ball centered over the middle of your foot, the more efficient you'll be. If it doesn't hit at or above the 10 ft mark, the rep doesn't count.
Box jumps must come to full hip extension at or above the level of the top of the box. Try to work on your cycle time as you warm up, but make sure you get the full range of motion.
Post: Stretch it out. Fuel your body. Get some sleep. You'll wish you did... Wednesday will be our first "chipper" workout.
1 MAR 10
Warrior Gym 1030 and 2100.
Warmup: Standard
Practice: Deadlift 3x3
Focus on good form. Lock in your lower back (neutral spine), make sure the bar is touching your shins, and get your scapulas over the bar. Take up all of the slack in your position before you start to pull. Keep the same back angle as you drive through your heels and straighten your knees. Once the bar is over your knees, push your hips through to complete the lift (don't over-exaggerate your hips forward, just get your shoulders behind the bar). On the way down, push those hips back until the bar is below your knees, then bend your knees keeping that same back angle until the plates touch the ground. Reset and repeat.
Train: "Elizabeth" For Time:
21-15-9
135lb Squat Cleans
Dips (should be ring dips, but they won't let us hang them)
This is a brutal one. Squat cleans means the crease of the hip below the knee for every single rep, otherwise it doesn't count. Make sure you stand it up to full hip extension before lowering the bar. Keep up the intensity. Scale to a weight that you can do at least ten reps in a row of. Dips are shoulder below the elbow to full extension. Kipping is fine as long as you get the full range of motion.
Post: S-T-R-E-T-C-H!!! Don't forget your hips. Spend at least ten minutes stretching anything/everything that needs it.
Warmup: Standard
Practice: Deadlift 3x3
Focus on good form. Lock in your lower back (neutral spine), make sure the bar is touching your shins, and get your scapulas over the bar. Take up all of the slack in your position before you start to pull. Keep the same back angle as you drive through your heels and straighten your knees. Once the bar is over your knees, push your hips through to complete the lift (don't over-exaggerate your hips forward, just get your shoulders behind the bar). On the way down, push those hips back until the bar is below your knees, then bend your knees keeping that same back angle until the plates touch the ground. Reset and repeat.
Train: "Elizabeth" For Time:
21-15-9
135lb Squat Cleans
Dips (should be ring dips, but they won't let us hang them)
This is a brutal one. Squat cleans means the crease of the hip below the knee for every single rep, otherwise it doesn't count. Make sure you stand it up to full hip extension before lowering the bar. Keep up the intensity. Scale to a weight that you can do at least ten reps in a row of. Dips are shoulder below the elbow to full extension. Kipping is fine as long as you get the full range of motion.
Post: S-T-R-E-T-C-H!!! Don't forget your hips. Spend at least ten minutes stretching anything/everything that needs it.
Subscribe to:
Posts (Atom)
