Warrior Gym, 1500, 2000, and 2100.
Warmup: Standard
Practice: "Fuzzy Bunny" Day
Pick something you are good at and practice it. Keep the reps between 5 to 10, and do 3 sets.
Train: AMRAP (as many rounds as possible) in six minutes of:
20 x Double Unders (or tuck jumps if you REALLY suck at double unders)
10 x 95lb Overhead Squats (OHS)
OHS must start with a clean and jerk or snatch to get it off the ground. Once you've got it overhead, complete the 10 reps. If you drop it at anytime during those 10 reps, you've gotta clean/snatch it from the ground again (basically you can't set it in the rack to either start off or during a break). All the more incentive to get all 10 reps unbroken. Crease of hip below the knee to full hip extension.
The six minute time frame is going to go fast so push yourself hard during the workout.
Post: PNF, stretch, and roll. Fuel your body in preparation for tomorrow's rest day. Do hand maintenance tonight if you didn't on Wednesday.
Friday, April 30, 2010
Thursday, April 29, 2010
30 APR 10
Warrior Gym, 1500 and 2000. Still have open slots for 2100.
Warmup: Standard
Practice: Cleans
5 @ 65% of 1RM
5 @ 75% of 1RM
5 @ 85% of 1RM
Train: For Reps: "Tabata Something Else"
Perform eight sets of Tabata Intervals (20 seconds of work with 10 seconds of rest) of the following four exercises. Complete all 8 sets of each exercise before moving on to the next one (all pullups, then all pushups, then all situps, then all squats). No rest between exercises.
Pullups
Pushups
Situps
Squats
Compare to 20 FEB
Total time for the workout is 16 minutes. Your score is the lowest number of reps in any interval for each exercise.
Pullups are from full extension to chin over the bar. Scale to jumping as needed.
Pushups are from chest on ground to full extension (lock-out) of elbows. Scale to knees on ground as needed.
Situps are user's choice (abmat, anchored, unanchored, army standard, etc...), but full range of motion.
Squats are crease of hip below the knee to full hip extension at the top.
Post: PNF, stretch, and roll.
Warmup: Standard
Practice: Cleans
5 @ 65% of 1RM
5 @ 75% of 1RM
5 @ 85% of 1RM
Train: For Reps: "Tabata Something Else"
Perform eight sets of Tabata Intervals (20 seconds of work with 10 seconds of rest) of the following four exercises. Complete all 8 sets of each exercise before moving on to the next one (all pullups, then all pushups, then all situps, then all squats). No rest between exercises.
Pullups
Pushups
Situps
Squats
Compare to 20 FEB
Total time for the workout is 16 minutes. Your score is the lowest number of reps in any interval for each exercise.
Pullups are from full extension to chin over the bar. Scale to jumping as needed.
Pushups are from chest on ground to full extension (lock-out) of elbows. Scale to knees on ground as needed.
Situps are user's choice (abmat, anchored, unanchored, army standard, etc...), but full range of motion.
Squats are crease of hip below the knee to full hip extension at the top.
Post: PNF, stretch, and roll.
Tuesday, April 27, 2010
28 APR 10
Warrior Gym, 1500 and 2000.
Warmup: Standard
Practice: Back Squat or Front Squat, your choice.
3 @ 70% of 1RM
3 @ 80% of 1RM
3 @ 90% of 1RM
Train: For Max Weight:
Every minute, on the minute, perform 2 x Clean and Jerks for 20 minutes total. Power Cleans are acceptable, just get it from the floor to shoulders, then from your shoulders to overhead. The goal is to add weight each minute, typically 5lbs total at a time. If you hit failure (don't complete the 2 reps within the allotted minute), annotate your max weight and then decrease the weight as necessary to be able to continue for the full twenty minutes. The quicker you perform your two reps, the more rest you'll have before the next ones come up.
Keep chugging away at it. It will seem relatively simple/easy at first, but quickly adds up and takes its toll on you.
Post: PNF, stretch, and roll. Spend quality time on flexibility. It's been a tough three days. Do hand maintenance tonight if you didn't on Saturday.
Nutrition: Again, I highly recommend trying the intermittent fasting starting Wednesday night and continuing into Thursday. If you've been playing with it, then try to add an additional hour to however long you went last week. Your body peaks its Testosterone and Growth Hormone secretion at the 24 hour mark of a fast if you think you're up to it. 17 hours is usually the minimum for noticeable increases in Testosterone and Growth hormone. Anything over 24 hours and you start hitting diminishing returns. If you do it, drink lots of water and stay focused. Yes, it will suck, but in all honesty it's not that bad.
Warmup: Standard
Practice: Back Squat or Front Squat, your choice.
3 @ 70% of 1RM
3 @ 80% of 1RM
3 @ 90% of 1RM
Train: For Max Weight:
Every minute, on the minute, perform 2 x Clean and Jerks for 20 minutes total. Power Cleans are acceptable, just get it from the floor to shoulders, then from your shoulders to overhead. The goal is to add weight each minute, typically 5lbs total at a time. If you hit failure (don't complete the 2 reps within the allotted minute), annotate your max weight and then decrease the weight as necessary to be able to continue for the full twenty minutes. The quicker you perform your two reps, the more rest you'll have before the next ones come up.
Keep chugging away at it. It will seem relatively simple/easy at first, but quickly adds up and takes its toll on you.
Post: PNF, stretch, and roll. Spend quality time on flexibility. It's been a tough three days. Do hand maintenance tonight if you didn't on Saturday.
Nutrition: Again, I highly recommend trying the intermittent fasting starting Wednesday night and continuing into Thursday. If you've been playing with it, then try to add an additional hour to however long you went last week. Your body peaks its Testosterone and Growth Hormone secretion at the 24 hour mark of a fast if you think you're up to it. 17 hours is usually the minimum for noticeable increases in Testosterone and Growth hormone. Anything over 24 hours and you start hitting diminishing returns. If you do it, drink lots of water and stay focused. Yes, it will suck, but in all honesty it's not that bad.
Monday, April 26, 2010
27 APR 10
Warrior Gym, 1500 and 2000.
Warmup: Standard
Practice: 3 x 10 Shoulder Press at 40% of 1RM. Focus on strict form and the fundamentals. This should be primarily skill work.
Train: For Time:
4 x 400m Sprint
Rest 3:1 after each sprint.
Compare to 6 MAR
Post: PNF, Stretch, and roll. Spend some extra time on flexibility to work some of the soreness out from Fran.
Warmup: Standard
Practice: 3 x 10 Shoulder Press at 40% of 1RM. Focus on strict form and the fundamentals. This should be primarily skill work.
Train: For Time:
4 x 400m Sprint
Rest 3:1 after each sprint.
Compare to 6 MAR
Post: PNF, Stretch, and roll. Spend some extra time on flexibility to work some of the soreness out from Fran.
Sunday, April 25, 2010
26 APR 10
Warrior Gym, 1500 and 2000. I'm open for 2100 if anyone is interested. Sign up in comments if you are.
Warmup: Standard
Practice: Deadlift
5 @ 65% of 1RM
5 @ 75% of 1RM
5 @ 85% of 1RM
Train: For Time: "FRAN"
21-15-9 reps of
95lb Thrusters (65lb Female)
Pullups
This is the classic benchmark CrossFit workout. If you've never done it before, this could possibly be the worst thing you've ever done in your life. Don't let the simplicity of it fool you. Scale the weight if needed, but there is much to be learned by trying to do it RX'd. If doing it RX'd, stop at 10 minutes if not complete. Ideally, however, the true nature of the workout is experienced with the intensity needed to finish in under four minutes.
Thrusters are from crease of hip below the knee to active shoulders at the top with a portion of the ear covered by the arms at full extension.
Pullups are from full extension at the bottom to chin over the bar. If you can't do full pullups, you can substitute jumping pullups instead.
Keep the intensity up throughout the workout. If you have to take a break, keep it to a minimum (ideally 3 breaths then get back at it).
Good luck on this one. Bring your A-Game to the gym. I promise it will suck...
Post: Puke, PNF, stretch, and roll.
Warmup: Standard
Practice: Deadlift
5 @ 65% of 1RM
5 @ 75% of 1RM
5 @ 85% of 1RM
Train: For Time: "FRAN"
21-15-9 reps of
95lb Thrusters (65lb Female)
Pullups
This is the classic benchmark CrossFit workout. If you've never done it before, this could possibly be the worst thing you've ever done in your life. Don't let the simplicity of it fool you. Scale the weight if needed, but there is much to be learned by trying to do it RX'd. If doing it RX'd, stop at 10 minutes if not complete. Ideally, however, the true nature of the workout is experienced with the intensity needed to finish in under four minutes.
Thrusters are from crease of hip below the knee to active shoulders at the top with a portion of the ear covered by the arms at full extension.
Pullups are from full extension at the bottom to chin over the bar. If you can't do full pullups, you can substitute jumping pullups instead.
Keep the intensity up throughout the workout. If you have to take a break, keep it to a minimum (ideally 3 breaths then get back at it).
Good luck on this one. Bring your A-Game to the gym. I promise it will suck...
Post: Puke, PNF, stretch, and roll.
Saturday, April 24, 2010
25 APR 10
REST DAY.
Eat, sleep, and recover. Stretch at least once during the day. Get outside for some Vitamin D. Use the day wisely, as Monday will be extra special...
Those wanting to attend the Nutrition class still have time to sign up. Names so far are:
John
Flournoy
Wyche
Wharry
Hegarty
Bettle
Still have room for about six more. Class will start at 1900 in the War Room of bldg 287.
Eat, sleep, and recover. Stretch at least once during the day. Get outside for some Vitamin D. Use the day wisely, as Monday will be extra special...
Those wanting to attend the Nutrition class still have time to sign up. Names so far are:
John
Flournoy
Wyche
Wharry
Hegarty
Bettle
Still have room for about six more. Class will start at 1900 in the War Room of bldg 287.
Friday, April 23, 2010
24 APR 10
Warrior Gym, 1500 and 2000. Anyone wanting to train at 2100 email me or drop a note in comments and I'll be there.
Warmup: Standard
Practice: "Goat" Day
This means that you get to use the opportunity to train something that you suck at. It can be anything from any modality (Strength, Gymnastics, or Monostructural). The idea is to train our specific weaknesses, and the programming may not always specifically address them. This is your time to work on what you perceive a need for. Try to keep it in the 3 sets of 10 arena, or just play it by ear for pure skill development. Time frame is about ten to fifteen minutes allocated to it.
Train: For Time:
21-15-9 reps of
55lb Dumbell Swings (scale the weight as needed)
Burpees
Time frame for the workout is 6 to 8 minutes. If you are not finished in 8 minutes then stop.
Dumbell swings are "American" standard, meaning from between your legs (forearms resting on thighs) to overhead with a portion of the ear covered by the arms at full extension. Keep that neutral spine throughout the range of motion.
Burpees are burpees. You know how to do them, it's just a matter of making your body do all of the required range of motion. Chest to floor at the bottom, arms clapping overhead with full hip extension at the top.
Post: PNF, Stretch, and Roll. Do hand maintenance if you didn't on Wednesday. Fuel your body and prioritize your sleep for tomorrow's rest day.
Warmup: Standard
Practice: "Goat" Day
This means that you get to use the opportunity to train something that you suck at. It can be anything from any modality (Strength, Gymnastics, or Monostructural). The idea is to train our specific weaknesses, and the programming may not always specifically address them. This is your time to work on what you perceive a need for. Try to keep it in the 3 sets of 10 arena, or just play it by ear for pure skill development. Time frame is about ten to fifteen minutes allocated to it.
Train: For Time:
21-15-9 reps of
55lb Dumbell Swings (scale the weight as needed)
Burpees
Time frame for the workout is 6 to 8 minutes. If you are not finished in 8 minutes then stop.
Dumbell swings are "American" standard, meaning from between your legs (forearms resting on thighs) to overhead with a portion of the ear covered by the arms at full extension. Keep that neutral spine throughout the range of motion.
Burpees are burpees. You know how to do them, it's just a matter of making your body do all of the required range of motion. Chest to floor at the bottom, arms clapping overhead with full hip extension at the top.
Post: PNF, Stretch, and Roll. Do hand maintenance if you didn't on Wednesday. Fuel your body and prioritize your sleep for tomorrow's rest day.
Nutrition Class
Folks,
Not sure how many lurkers we've got on here, but I'm going to hold a Nutrition Class on Sunday at 1900 hours in the P-PTT house War Room (Bldg 287). Class should take somewhere between 60-90 minutes depending on questions. Only thing required is to bring pen and paper for notes and to sign up in comments. I think I can handle 10-12 participants in the room. First to sign up in comments get a seat. If there is overwhelming interest, I can look at adding another one later on.
I'm also open to suggestions for classes on any topics ya'll might be interested in. Add to comments and I'll look at scheduling it in the future.
If you don't know where the building is, you can probably find me in the gym and ask for directions.
MAJ M
Not sure how many lurkers we've got on here, but I'm going to hold a Nutrition Class on Sunday at 1900 hours in the P-PTT house War Room (Bldg 287). Class should take somewhere between 60-90 minutes depending on questions. Only thing required is to bring pen and paper for notes and to sign up in comments. I think I can handle 10-12 participants in the room. First to sign up in comments get a seat. If there is overwhelming interest, I can look at adding another one later on.
I'm also open to suggestions for classes on any topics ya'll might be interested in. Add to comments and I'll look at scheduling it in the future.
If you don't know where the building is, you can probably find me in the gym and ask for directions.
MAJ M
Thursday, April 22, 2010
23 APR 10
Warrior Gym, 1500 and 2100.
Warmup: Standard
Practice: Cleans (as in full squat)
5 @ 40%
5 @ 50%
5@ 50%
This is a de-loading day from last Friday. Focus on your technique and especially having a strong second pull.
Train: For Time: "Grace"
30 x 135lb Power Clean and Jerk
Compare to 9 MAR
Warm up smartly, especially on the overhead component. The practice portion should allow you to drill down on your technique. This is basically two hands anyhow from ground to overhead in two movements. The most efficient way to do so is to power clean and jerk. If you power clean and shoulder press it is okay, but understand that you are wasting time and energy and therefore your overall time will most likely suffer. Keep the intensity up on this, minimizing the number and duration of breaks as much as possible.
Bar must start from the ground on each rep. If scaling to a weight less than 135, then stack plates on the ground to get the bar to mid-shin height for the starting position. Full range of motion is active shoulders, elbows locked out, and a portion of the ear covered by the arms when viewed from the side. You do NOT need to pass through a full squat (thus "Power" Cleans).
Time frame for this workout is 4 to 6 minutes. You can compare the weight and time from 9 Mar to give you an idea of scaling. If you are not finished in six minutes, then stop.
Write weights and times in comments.
Post: PNF, Stretch, and Roll.
Warmup: Standard
Practice: Cleans (as in full squat)
5 @ 40%
5 @ 50%
5@ 50%
This is a de-loading day from last Friday. Focus on your technique and especially having a strong second pull.
Train: For Time: "Grace"
30 x 135lb Power Clean and Jerk
Compare to 9 MAR
Warm up smartly, especially on the overhead component. The practice portion should allow you to drill down on your technique. This is basically two hands anyhow from ground to overhead in two movements. The most efficient way to do so is to power clean and jerk. If you power clean and shoulder press it is okay, but understand that you are wasting time and energy and therefore your overall time will most likely suffer. Keep the intensity up on this, minimizing the number and duration of breaks as much as possible.
Bar must start from the ground on each rep. If scaling to a weight less than 135, then stack plates on the ground to get the bar to mid-shin height for the starting position. Full range of motion is active shoulders, elbows locked out, and a portion of the ear covered by the arms when viewed from the side. You do NOT need to pass through a full squat (thus "Power" Cleans).
Time frame for this workout is 4 to 6 minutes. You can compare the weight and time from 9 Mar to give you an idea of scaling. If you are not finished in six minutes, then stop.
Write weights and times in comments.
Post: PNF, Stretch, and Roll.
Wednesday, April 21, 2010
22 APR 10
REST DAY.
By COB today, write down at least one goal that you want to achieve by the end of this next 8-week cycle. Make sure that it is realistic and attainable. Adding 100lbs to your deadlift is not achievable. 25-30lbs is, but we'll need to tweak a few things in your warmup and practice in order to attain it. Write the goal down in comments so I've got an idea about what we can tweak in the programming. If needed, I'll email or talk to you directly to work a progression out for you.
Here's mine:
1.) My goal at the end of this 8 week cycle is to clean 265lbs.
My current 1RM is 245lbs. My best ever (PR) is 255lbs.
This will be very difficult, but it is feasible with some specific additional work that I can do as part of my warmup (skill transfer exercises) and some additional volume work following my training and before stretching. I will need to prioritize front squats over back squats. Lastly, I will need some coaching on my technique either using video or in person. Bottom line is that I have to commit to achieving it, and now I have the rest of ya'll to help hold me to it.
This goal does not have to be tied to increasing a weight on a lift. Anything in our realm of fitness is fair game, meaning exercise, nutrition, or recovery related. It could be as simple as prioritizing sleep to ensure 7 to 9 hours each night. Decreasing body fat percentage by 5%. Getting a muscle up. You get the point...
Hope ya'll enjoyed the time off and used it wisely. Think hard about that goal and post it to comments.
By COB today, write down at least one goal that you want to achieve by the end of this next 8-week cycle. Make sure that it is realistic and attainable. Adding 100lbs to your deadlift is not achievable. 25-30lbs is, but we'll need to tweak a few things in your warmup and practice in order to attain it. Write the goal down in comments so I've got an idea about what we can tweak in the programming. If needed, I'll email or talk to you directly to work a progression out for you.
Here's mine:
1.) My goal at the end of this 8 week cycle is to clean 265lbs.
My current 1RM is 245lbs. My best ever (PR) is 255lbs.
This will be very difficult, but it is feasible with some specific additional work that I can do as part of my warmup (skill transfer exercises) and some additional volume work following my training and before stretching. I will need to prioritize front squats over back squats. Lastly, I will need some coaching on my technique either using video or in person. Bottom line is that I have to commit to achieving it, and now I have the rest of ya'll to help hold me to it.
This goal does not have to be tied to increasing a weight on a lift. Anything in our realm of fitness is fair game, meaning exercise, nutrition, or recovery related. It could be as simple as prioritizing sleep to ensure 7 to 9 hours each night. Decreasing body fat percentage by 5%. Getting a muscle up. You get the point...
Hope ya'll enjoyed the time off and used it wisely. Think hard about that goal and post it to comments.
Tuesday, April 20, 2010
21 APR 10
OFF DAY #3.
Last day off. Use it wisely. We'll be crushing it again in the gym soon enough, and you'll wish you had rested better about two minutes into the workout...
Last day off. Use it wisely. We'll be crushing it again in the gym soon enough, and you'll wish you had rested better about two minutes into the workout...
Monday, April 19, 2010
20 APR 10
OFF DAY #2.
Again, no working out today. Get that extra rest you've been craving. Get ahead at work. Sleep 7 to 9 hours tonight. Fuel your body. Stretch.
STAY OUT OF THE GYM!!!
Grass-fed vs. grain-fed meats
Again, no working out today. Get that extra rest you've been craving. Get ahead at work. Sleep 7 to 9 hours tonight. Fuel your body. Stretch.
STAY OUT OF THE GYM!!!
Grass-fed vs. grain-fed meats
Sunday, April 18, 2010
19 APR 10
OFF DAY.
Yep. That means no working out. None. Zippo. Nada.
For those of you who recently started, you can pick a workout from a day before you began with us. However, if you're going to commit to this website, you're better off taking the time off so you will be fully recharged when things kick off again on Friday.
Everyone who's been chugging at it with us consistently, you need to take a break. You may think you're too tough to need a break, but you'd be wrong. Your body needs the time to heal itself, and you mentally need the time out of the gym. This way you'll come back in ready to train hard for our next cycle instead of getting burned out or feeling beat down.
Use the time to do something productive over the next three days. Get a massage if you can. Spend extra time icing down any problem areas. SLEEP. Update your food journal. Write out a list of goals. Get ahead at work so you don't have excuses about not being able to go to bed on time or give it your all to a workout when we start back up. Hell, eat that piece of cheesecake you've been eyeing in the DFAC if you really want it.
And, here's an interesting technique for tying your shoes that works very well. Who knew?
Yep. That means no working out. None. Zippo. Nada.
For those of you who recently started, you can pick a workout from a day before you began with us. However, if you're going to commit to this website, you're better off taking the time off so you will be fully recharged when things kick off again on Friday.
Everyone who's been chugging at it with us consistently, you need to take a break. You may think you're too tough to need a break, but you'd be wrong. Your body needs the time to heal itself, and you mentally need the time out of the gym. This way you'll come back in ready to train hard for our next cycle instead of getting burned out or feeling beat down.
Use the time to do something productive over the next three days. Get a massage if you can. Spend extra time icing down any problem areas. SLEEP. Update your food journal. Write out a list of goals. Get ahead at work so you don't have excuses about not being able to go to bed on time or give it your all to a workout when we start back up. Hell, eat that piece of cheesecake you've been eyeing in the DFAC if you really want it.
And, here's an interesting technique for tying your shoes that works very well. Who knew?
18 APR 10
REST DAY.
http://robbwolf.com/2010/04/16/kids-paleo-and-nutrient-density/
http://www.marksdailyapple.com/a-quick-guide-to-bacon/
Get your rest in and fuel your body. If it feels anything like mine, it needs it after yesterday's workout.
http://robbwolf.com/2010/04/16/kids-paleo-and-nutrient-density/
http://www.marksdailyapple.com/a-quick-guide-to-bacon/
Get your rest in and fuel your body. If it feels anything like mine, it needs it after yesterday's workout.
Friday, April 16, 2010
17 APR 10
Warrior Gym, 1500 and 2100.
Warmup: Standard
Practice: None.
Train: For Time: "Filthy Fifty"
50 x Box Jumps, 24"
50 x Jumping Pullups
50 x Dumbell Swings, 35lbs
50 steps walking lunge (each step counts)
50 x Knees to Elbows
50 x Push Press, 45lbs
50 x Back Extensions
50 x Wall Ball, 12lb ball, 10' target
50 x Burpees
50 x Double Unders
This is gonna suck, pure and simple. Time frame for this workout is 30 to 40 minutes. If you are not finished in 40 minutes, then stop. This is a much longer time domain than we are used to, but we need to train it (and suck) on occassion. Keep chugging away at each movement, and keep your movement standards throughout.
What better to way to close out our 15th week and lead us into a rest cycle? Push yourself as hard as possible. You'll have five days to recover from it.
Post: PNF, Stretch, and Roll. Do hand maintenance if you didn't on Wednesday.
Warmup: Standard
Practice: None.
Train: For Time: "Filthy Fifty"
50 x Box Jumps, 24"
50 x Jumping Pullups
50 x Dumbell Swings, 35lbs
50 steps walking lunge (each step counts)
50 x Knees to Elbows
50 x Push Press, 45lbs
50 x Back Extensions
50 x Wall Ball, 12lb ball, 10' target
50 x Burpees
50 x Double Unders
This is gonna suck, pure and simple. Time frame for this workout is 30 to 40 minutes. If you are not finished in 40 minutes, then stop. This is a much longer time domain than we are used to, but we need to train it (and suck) on occassion. Keep chugging away at each movement, and keep your movement standards throughout.
What better to way to close out our 15th week and lead us into a rest cycle? Push yourself as hard as possible. You'll have five days to recover from it.
Post: PNF, Stretch, and Roll. Do hand maintenance if you didn't on Wednesday.
Thursday, April 15, 2010
16 APR 10
Warrior Gym, 1500 and 2100.
Warmup: Standard.
Practice: Cleans, 1-1-1.
You get three attempts at a new 1RM on your cleans. You can power clean it if necessary, but a full clean should allow you to lift more weight. Warm up smartly, then get after it.
Train: Your choice:
1. Take an APFT. 2 min pushups, 2 min situps, and 2MR.
OR
2. For Time:
10-8-6-4-2
Dumbell Clean and Jerks
2-4-6-8-10
Weighted Pullups
Reps should marry up with each other, so that you do 10 dumbell clean and jerks then 2 weighted pullups and so on. Whatever weight you use for the dumbell clean and jerks, use one of the dumbells between your legs for the weighted pullups. Preferred weights are between 20 to 40lb dumbells.
Clean and jerks are full squat cleans. Start with dumbells at shin height on the sides of your legs. Clean the weights to shoulder height, passing through a full squat and standing to full hip extension. Do a push jerk and stand again to full hip extension. Repeat.
Do your best on the weighted pullups. If you can't handle the weight, then scale it down or even do regular or jumping pullups if necessary.
Time frame for this workout is 6 to 8 minutes. If you are not finished in 8 minutes, then stop.
Post: PNF, stretch, and roll. Fuel your body and get some good rest. Tomorrow is a chipper.
Warmup: Standard.
Practice: Cleans, 1-1-1.
You get three attempts at a new 1RM on your cleans. You can power clean it if necessary, but a full clean should allow you to lift more weight. Warm up smartly, then get after it.
Train: Your choice:
1. Take an APFT. 2 min pushups, 2 min situps, and 2MR.
OR
2. For Time:
10-8-6-4-2
Dumbell Clean and Jerks
2-4-6-8-10
Weighted Pullups
Reps should marry up with each other, so that you do 10 dumbell clean and jerks then 2 weighted pullups and so on. Whatever weight you use for the dumbell clean and jerks, use one of the dumbells between your legs for the weighted pullups. Preferred weights are between 20 to 40lb dumbells.
Clean and jerks are full squat cleans. Start with dumbells at shin height on the sides of your legs. Clean the weights to shoulder height, passing through a full squat and standing to full hip extension. Do a push jerk and stand again to full hip extension. Repeat.
Do your best on the weighted pullups. If you can't handle the weight, then scale it down or even do regular or jumping pullups if necessary.
Time frame for this workout is 6 to 8 minutes. If you are not finished in 8 minutes, then stop.
Post: PNF, stretch, and roll. Fuel your body and get some good rest. Tomorrow is a chipper.
Wednesday, April 14, 2010
15 APR 10
REST DAY.
Try to stretch at least three times today. Write your impressions in comments if you fasted. Those taking the APFT on Friday ensure you get a good night's sleep. Well rested = well tested!
Try to stretch at least three times today. Write your impressions in comments if you fasted. Those taking the APFT on Friday ensure you get a good night's sleep. Well rested = well tested!
Tuesday, April 13, 2010
14 APR 10
Warrior Gym, 1500 and 2100.
Warmup: Standard
Practice: Back Squat
5 @ 65% of 1RM
5 @ 75% of 1RM
5 @ 85% of 1RM
As always, perfect form. Make sure you are getting the crease of your hip below your knee. Calculate your weights before getting to the gym.
Train: For Time:
3 Rounds
5 x 275lb Deadlift
10 x Burpees
This should be fast and furious. Scale the weight if necessary but it is supposed to be HEAVY. Rough planning factor is 75% of your 1RM if you know that 275 is going to be too heavy. If 275 is less than 75%, don't increase it - congratulations on being strong. That being said, don't get carried away with trying to pull too much weight and letting your back round or your form generally go to crap.
Burpees are burpees. Chest to deck and full extension at the top, arms clapping overhead and covering the ears.
Time frame for this workout is 1 to 3 minutes.
For every second it takes you to finish over 3 minutes, add two burpees to the end of your workout after resting for one minute.
Post: PNF, stretch, and roll. This being a relatively short workout, spend the extra time stretching. Do hand maintenance if you didn't on Saturday.
NUTRITION: I HIGHLY recommend you try the Intermittent Fasting thing again. Try to go one hour longer than you did last week. So, don't eat anything after 2100 tonight and then try to go until 1300 for Lunch on Thursday. Goal is 16 hours between meals. Make up the calories you missed before going to bed on Thursday, however you want to partition them.
APFT Folks: Nothing additional. S-T-R-E-T-C-H!!! If you are concerned about recovery, you can skip the training portion today, but use the time towards flexibility. Ice anything that is sore. Get a good night's sleep Wednesday night especially.
Warmup: Standard
Practice: Back Squat
5 @ 65% of 1RM
5 @ 75% of 1RM
5 @ 85% of 1RM
As always, perfect form. Make sure you are getting the crease of your hip below your knee. Calculate your weights before getting to the gym.
Train: For Time:
3 Rounds
5 x 275lb Deadlift
10 x Burpees
This should be fast and furious. Scale the weight if necessary but it is supposed to be HEAVY. Rough planning factor is 75% of your 1RM if you know that 275 is going to be too heavy. If 275 is less than 75%, don't increase it - congratulations on being strong. That being said, don't get carried away with trying to pull too much weight and letting your back round or your form generally go to crap.
Burpees are burpees. Chest to deck and full extension at the top, arms clapping overhead and covering the ears.
Time frame for this workout is 1 to 3 minutes.
For every second it takes you to finish over 3 minutes, add two burpees to the end of your workout after resting for one minute.
Post: PNF, stretch, and roll. This being a relatively short workout, spend the extra time stretching. Do hand maintenance if you didn't on Saturday.
NUTRITION: I HIGHLY recommend you try the Intermittent Fasting thing again. Try to go one hour longer than you did last week. So, don't eat anything after 2100 tonight and then try to go until 1300 for Lunch on Thursday. Goal is 16 hours between meals. Make up the calories you missed before going to bed on Thursday, however you want to partition them.
APFT Folks: Nothing additional. S-T-R-E-T-C-H!!! If you are concerned about recovery, you can skip the training portion today, but use the time towards flexibility. Ice anything that is sore. Get a good night's sleep Wednesday night especially.
Monday, April 12, 2010
13 APR 10
Warrior Gym, 1500 and 2100.
Warmup: Standard
Practice: 3 x 20 Shoulder Press @ 45lbs (barbell only)
Focus on strict form. First 10 reps of the set should be a dynamic effort, next ten reps should be slow and smooth. Get those elbows forward of the bar, bar rested high on your chest, move your chin out of the way, and P-R-E-S-S. Don't forget to hold your breath and get maximum extension with those active shoulders.
Train: For Time-
3 Rounds-
400m Sprint
20 Steps Lunge
REST 3 MIN.
Warm up smartly on the track before going all out on these. If the dust-storm is still going on, we'll transition into the gym and use the treadmill or do shuttle runs. Immediately upon finishing the 400m SPRINT, take a few steps to slow down and go into your lunges. Each foot counts as a step. Make sure that trailing knee kisses the ground, and drive off the forward knee up to full hip extension. Rest 3 minutes upon finishing the 20th lunge. Repeat. Too easy.
Post: PNF, Stretch, and Roll. Those with the APFT coming up need to spend extra time stretching those legs.
APFT Folks: Grease the groove on pushups OR situps for a 4-hour period.
Warmup: Standard
Practice: 3 x 20 Shoulder Press @ 45lbs (barbell only)
Focus on strict form. First 10 reps of the set should be a dynamic effort, next ten reps should be slow and smooth. Get those elbows forward of the bar, bar rested high on your chest, move your chin out of the way, and P-R-E-S-S. Don't forget to hold your breath and get maximum extension with those active shoulders.
Train: For Time-
3 Rounds-
400m Sprint
20 Steps Lunge
REST 3 MIN.
Warm up smartly on the track before going all out on these. If the dust-storm is still going on, we'll transition into the gym and use the treadmill or do shuttle runs. Immediately upon finishing the 400m SPRINT, take a few steps to slow down and go into your lunges. Each foot counts as a step. Make sure that trailing knee kisses the ground, and drive off the forward knee up to full hip extension. Rest 3 minutes upon finishing the 20th lunge. Repeat. Too easy.
Post: PNF, Stretch, and Roll. Those with the APFT coming up need to spend extra time stretching those legs.
APFT Folks: Grease the groove on pushups OR situps for a 4-hour period.
Sunday, April 11, 2010
12 APR 10
Warrior Gym, 1500 and 2100.
Warmup: Standard
Practice: Deadlift, 3 x 10 @ 50% of 1RM (see 5 APR)
This is a de-loading day. Focus on absolutely perfect form. Touch and go at the bottom, but take a second if necessary to reset properly.
Train: "Nasty Girls" for time:
3 rounds of
50 x Air Squats
7 x Muscle Ups (sub 14 pullups and 14 dips if no muscle-up)
10 x 135lb Power Clean (scale the weight if necessary)
Time frame for this workout is 8 to 10 minutes, so scale reps and weights accordingly. If you are not finished in 10 minutes, then stop. We'll hang the rings on the cable-thingy-mo-bob so that we do not incur the wrath of the gym retards, um, I mean supervisors.
Squats are crease of hip below the knee to full extension. Fight through the burn and keep breaks/rest to a minimum. Your legs can recover during the pullups/dips or muscle-ups.
Muscle ups can be performed on either a bar or rings if you've got them. If you can't do a muscle up, then substitute 14 pullups and 14 dips total each round. You can break them up however you want to. Muscleups are from full extension at the bottom to full extension at the top. Pullups are from full extension to chin over the bar. Dips are from thumbs at nipples to full extension. If you're going to do jumping pullups, then double the reps.
Power cleans are from the ground to full extension, catch it wherever you can. You do not have to receive it in a full squat. You DO have to stand it up to full hip extension before lowering the bar back down for the next rep.
Keep the intensity up. This is one of the best workouts I know of if you can keep plugging away and keep breaks to a minimum.
Post: PNF, stretch, and roll.
APFT Folks: Do 4 x sets of tabata pushups and situps, four times during the day. Spread them out as best as possible for your schedule. Give yourself at least four hours rest before the workout.
Warmup: Standard
Practice: Deadlift, 3 x 10 @ 50% of 1RM (see 5 APR)
This is a de-loading day. Focus on absolutely perfect form. Touch and go at the bottom, but take a second if necessary to reset properly.
Train: "Nasty Girls" for time:
3 rounds of
50 x Air Squats
7 x Muscle Ups (sub 14 pullups and 14 dips if no muscle-up)
10 x 135lb Power Clean (scale the weight if necessary)
Time frame for this workout is 8 to 10 minutes, so scale reps and weights accordingly. If you are not finished in 10 minutes, then stop. We'll hang the rings on the cable-thingy-mo-bob so that we do not incur the wrath of the gym retards, um, I mean supervisors.
Squats are crease of hip below the knee to full extension. Fight through the burn and keep breaks/rest to a minimum. Your legs can recover during the pullups/dips or muscle-ups.
Muscle ups can be performed on either a bar or rings if you've got them. If you can't do a muscle up, then substitute 14 pullups and 14 dips total each round. You can break them up however you want to. Muscleups are from full extension at the bottom to full extension at the top. Pullups are from full extension to chin over the bar. Dips are from thumbs at nipples to full extension. If you're going to do jumping pullups, then double the reps.
Power cleans are from the ground to full extension, catch it wherever you can. You do not have to receive it in a full squat. You DO have to stand it up to full hip extension before lowering the bar back down for the next rep.
Keep the intensity up. This is one of the best workouts I know of if you can keep plugging away and keep breaks to a minimum.
Post: PNF, stretch, and roll.
APFT Folks: Do 4 x sets of tabata pushups and situps, four times during the day. Spread them out as best as possible for your schedule. Give yourself at least four hours rest before the workout.
11 APR 10
REST DAY.
Rest those legs and let them recover. Ice anything that needs it. Stretch what you can, whenever you can. Organize your day so that you can get 7 to 9 hours of uninterrupted sleep tonight.
You're gonna need it tomorrow...
Rest those legs and let them recover. Ice anything that needs it. Stretch what you can, whenever you can. Organize your day so that you can get 7 to 9 hours of uninterrupted sleep tonight.
You're gonna need it tomorrow...
Friday, April 9, 2010
10 APR 10
Warrior Gym, 1500.
Warmup: Rotations, then:
3 rounds of -
10 sec Handstand Hold (against the wall is fine)
10 steps lunges
Practice: 3 x 5 Overhead Squat
Take it easy on these. No need to be a hero trying to put huge weights over your head. Find a weight that you have to concentrate on good form to stabilize it, yet you are capable of getting all five reps. If in doubt, go with a lower weight and stick your technique. Get those shoulders active, initiate with your hips, knees track over the feet, and crease of hip below the knee at the bottom.
Train: For Time:
1600m Run
Rest 4 minutes
1200m Run
Rest 3 minutes
800m Run
Rest 2 minutes
400m SPRINT
Get some, it's free. I hate running more than you do, but alas we still must train it. Start the clock at the beginning and leave it running until the end. You get one total time with all of the rest times factored in. Really try to push yourself on that last 400m.
The rest periods aren't ideal for max efforts, but they are enough. Make the most of them by concentrating on breathing 3-counts in and 3-counts out. Sit down and keep your torso as vertical as possible.
Post: PNF, stretch, and roll. Do hand maintenance if you didn't on Wednesday.
APFT Folks: Grease the groove for an 8 hour period. Alternate pushups and situps each hour. Give yourself four hours rest before training.
Warmup: Rotations, then:
3 rounds of -
10 sec Handstand Hold (against the wall is fine)
10 steps lunges
Practice: 3 x 5 Overhead Squat
Take it easy on these. No need to be a hero trying to put huge weights over your head. Find a weight that you have to concentrate on good form to stabilize it, yet you are capable of getting all five reps. If in doubt, go with a lower weight and stick your technique. Get those shoulders active, initiate with your hips, knees track over the feet, and crease of hip below the knee at the bottom.
Train: For Time:
1600m Run
Rest 4 minutes
1200m Run
Rest 3 minutes
800m Run
Rest 2 minutes
400m SPRINT
Get some, it's free. I hate running more than you do, but alas we still must train it. Start the clock at the beginning and leave it running until the end. You get one total time with all of the rest times factored in. Really try to push yourself on that last 400m.
The rest periods aren't ideal for max efforts, but they are enough. Make the most of them by concentrating on breathing 3-counts in and 3-counts out. Sit down and keep your torso as vertical as possible.
Post: PNF, stretch, and roll. Do hand maintenance if you didn't on Wednesday.
APFT Folks: Grease the groove for an 8 hour period. Alternate pushups and situps each hour. Give yourself four hours rest before training.
Thursday, April 8, 2010
09 APR 10
Warrior Gym, 1500.
Warmup: Rotations, then:
3 rounds of-
10 Air Squats
10 Double Unders
Practice: Cleans (as in Full Squat)
3 @ 70% of 1RM (see 19 MAR)
3 @ 80% of 1RM (see 19 MAR)
3 @ 90% of 1RM (see 19 MAR)
Again, be smart and figure out your weights for each set before getting to the gym. Warmup smartly and focus on drilling down your technique.
Train: For Time:
50 x Burpee Box Jumps (24")
Instead of jumping up and clapping overhead, do a box jump. Height of box should be 24" or as close as you can get to it. Make sure you come to full hip extension either on top of the box or at a height taller than the box.
Time frame for this workout should be 4 to 6 minutes. If you aren't finished in 6 minutes, then stop.
Go to your happy place and keep chugging away at them. Try to keep breaks to a minimum.
Post: PNF, stretch, and roll.
APFT Folks: Do 4 sets of tabata pushups and situps THREE times during the day. Adjust the rest period between each session as necessary to fit them all in, but ideally give yourself four hours rest before training.
Warmup: Rotations, then:
3 rounds of-
10 Air Squats
10 Double Unders
Practice: Cleans (as in Full Squat)
3 @ 70% of 1RM (see 19 MAR)
3 @ 80% of 1RM (see 19 MAR)
3 @ 90% of 1RM (see 19 MAR)
Again, be smart and figure out your weights for each set before getting to the gym. Warmup smartly and focus on drilling down your technique.
Train: For Time:
50 x Burpee Box Jumps (24")
Instead of jumping up and clapping overhead, do a box jump. Height of box should be 24" or as close as you can get to it. Make sure you come to full hip extension either on top of the box or at a height taller than the box.
Time frame for this workout should be 4 to 6 minutes. If you aren't finished in 6 minutes, then stop.
Go to your happy place and keep chugging away at them. Try to keep breaks to a minimum.
Post: PNF, stretch, and roll.
APFT Folks: Do 4 sets of tabata pushups and situps THREE times during the day. Adjust the rest period between each session as necessary to fit them all in, but ideally give yourself four hours rest before training.
Wednesday, April 7, 2010
08 APR 10
REST DAY.
Write your impressions on the fast in comments. Did your body feel better recovered approximately 2 hours after eating?
Here's a link to a free download from the CrossFit Journal. If you haven't subscribed yet, I highly recommend it. I think it's more than worth the $25 annual subscription. Hopefully your connectivity will allow you to download and watch them. There are three total videos, and each is about 30 minutes long. Dr. Connelly clearly conveys a lot of the stuff I've been trying to explain to you all. Some of the info may be over your head, but you can write down any acronyms or topics that confuse you and google them later. If you think you're totally lost, just stick with it and he'll revert back to simpler concepts. This is the best, most succint presentation of everything I've learned through reading and experimentation over the last 2.5 years. Hopefully it'll enlighten you.
CrossFit Journal Insulin Videos
Write your impressions on the fast in comments. Did your body feel better recovered approximately 2 hours after eating?
Here's a link to a free download from the CrossFit Journal. If you haven't subscribed yet, I highly recommend it. I think it's more than worth the $25 annual subscription. Hopefully your connectivity will allow you to download and watch them. There are three total videos, and each is about 30 minutes long. Dr. Connelly clearly conveys a lot of the stuff I've been trying to explain to you all. Some of the info may be over your head, but you can write down any acronyms or topics that confuse you and google them later. If you think you're totally lost, just stick with it and he'll revert back to simpler concepts. This is the best, most succint presentation of everything I've learned through reading and experimentation over the last 2.5 years. Hopefully it'll enlighten you.
CrossFit Journal Insulin Videos
Tuesday, April 6, 2010
07 APR 10
Warrior Gym, 1500. ***Weigh-In prior to warmup***
Warmup: Rotations, then:
3 rounds of :
5 x Burpees
10 x Back Extension
Practice: Back Squat, 3 x 10 at 50% of 1RM (see 31 MAR).
This should be a "Dynamic" effort, meaning to focus on explosiveness and speed coming out of the hole.
Train: "Annie" For Time:
50-40-30-20-10 reps of
Double Unders
Army Standard Situps
If you truly, truly suck at double unders, then look at cutting the reps of the double unders in half. Another option is to substitute tuck jumps for the double unders. However, before doing any tuck jumps, try to get at least 10 double unders.
For the situps, use dumbells to anchor your feet if you don't have someone to hold them for you.
Post: PNF, stretch, and roll. Do hand maintenance if you didn't on Saturday.
NUTRITION*** We are going to give Intermittent Fasting a try for our Rest Day tomorrow. Eat your normal dinner tonight (prior to 2100). Do not eat your before bed snack. Do not eat breakfast on Thursday. Your first meal on Thursday will be lunch. Ideally, this should be at least 15 hours since you ate dinner on Wednesday. For your remaining meals on Thursday, make up the blocks you missed for breakfast. For example:
I am normally 17 blocks, with a 2X multiplier of fat. I also personally run better on lower amounts of carbs (that I have figured out through experimentation over 2.5 years - you may not be the same!). Here are my normal meal blocks (P = Protein, C = Carbs, F = Fat) -
NORMAL DAY.
Breakfast 5P,2C,10F
Lunch - 5P, 2C, 10F
Dinner - 5P, 2C, 10F
Snack - 2P, 1C, 4F
INTERMITTENT FAST DAY.
Breakfast - NONE (5P, 2C, 10F deficit)
Lunch - 7P, 4C, 15F (3P, 0C,5F remaining to distribute)
Dinner - 7P, 2C, 15F (1P, 0C, 0F remaining to distribute)
Snack - 3P, 1C, 4F (all used up!)
During the Fast period you can drink water, black coffee, or unsweetened tea to your heart's content. Nothing else. I don't care if it says "sugar-free", or diet, or some other crap, it will still spike your insulin levels and we don't want that. Do your best to not eat. If you absolutely, positively, HAVE to eat because you think you are going to die otherwise, then eat a few nuts washed down with water. Wait an hour and repeat if necessary. Only eat fat, though.
Hopefully this helped and didn't confuse the crap out of you. If it did, shoot me an email or ask me at the gym. If all else fails, just eat normally. The idea here is to test whether this helps your recovery or not. For me, I think that it does. For YOU, it may not. Nothing wrong with a little experimentation here and there.
APFT Folks - Upon wakeup, retest your "burst". Subtract 3-4 reps from it and grease the groove for an 8 hour period. Same rules as yesterday.
FIN. (Hopefully you read this far.)
Warmup: Rotations, then:
3 rounds of :
5 x Burpees
10 x Back Extension
Practice: Back Squat, 3 x 10 at 50% of 1RM (see 31 MAR).
This should be a "Dynamic" effort, meaning to focus on explosiveness and speed coming out of the hole.
Train: "Annie" For Time:
50-40-30-20-10 reps of
Double Unders
Army Standard Situps
If you truly, truly suck at double unders, then look at cutting the reps of the double unders in half. Another option is to substitute tuck jumps for the double unders. However, before doing any tuck jumps, try to get at least 10 double unders.
For the situps, use dumbells to anchor your feet if you don't have someone to hold them for you.
Post: PNF, stretch, and roll. Do hand maintenance if you didn't on Saturday.
NUTRITION*** We are going to give Intermittent Fasting a try for our Rest Day tomorrow. Eat your normal dinner tonight (prior to 2100). Do not eat your before bed snack. Do not eat breakfast on Thursday. Your first meal on Thursday will be lunch. Ideally, this should be at least 15 hours since you ate dinner on Wednesday. For your remaining meals on Thursday, make up the blocks you missed for breakfast. For example:
I am normally 17 blocks, with a 2X multiplier of fat. I also personally run better on lower amounts of carbs (that I have figured out through experimentation over 2.5 years - you may not be the same!). Here are my normal meal blocks (P = Protein, C = Carbs, F = Fat) -
NORMAL DAY.
Breakfast 5P,2C,10F
Lunch - 5P, 2C, 10F
Dinner - 5P, 2C, 10F
Snack - 2P, 1C, 4F
INTERMITTENT FAST DAY.
Breakfast - NONE (5P, 2C, 10F deficit)
Lunch - 7P, 4C, 15F (3P, 0C,5F remaining to distribute)
Dinner - 7P, 2C, 15F (1P, 0C, 0F remaining to distribute)
Snack - 3P, 1C, 4F (all used up!)
During the Fast period you can drink water, black coffee, or unsweetened tea to your heart's content. Nothing else. I don't care if it says "sugar-free", or diet, or some other crap, it will still spike your insulin levels and we don't want that. Do your best to not eat. If you absolutely, positively, HAVE to eat because you think you are going to die otherwise, then eat a few nuts washed down with water. Wait an hour and repeat if necessary. Only eat fat, though.
Hopefully this helped and didn't confuse the crap out of you. If it did, shoot me an email or ask me at the gym. If all else fails, just eat normally. The idea here is to test whether this helps your recovery or not. For me, I think that it does. For YOU, it may not. Nothing wrong with a little experimentation here and there.
APFT Folks - Upon wakeup, retest your "burst". Subtract 3-4 reps from it and grease the groove for an 8 hour period. Same rules as yesterday.
FIN. (Hopefully you read this far.)
Monday, April 5, 2010
06 APR 10
Warrior Gym, 1500.
Warmup: Rotations, then:
3 rounds
10 x Walking Lunge (each step counts)
10 x GHD Situp
Practice: Bar Dips, 3 x Max Reps.
From nipples at your hands to full extension. Kipping is okay, just ensure full range of motion.
Train: For Time:
21 x 45lb (barbell) Jumping Squat
40m Sprint
15 x 45lb Jumping Squat
40m Sprint
9 x 45lb Jumping Squat
40m Sprint
For Jumping Squats - place the barbell on your back just like you would for a back squat. Squat down until the crease of your hip is below your knee, mechanics just the same as in a back squat. On the up portion, drive your hips and explode up dynamically, jumping off the ground. Your feet must come at least one inch off of the ground for the rep to count. Bar stays on your back throughout the range of motion.
Sprints are sprints. We'll be using the width of the basketball court at Warrior Gym, down and back for each trip (40m).
Time frame for this workout is 2 to 4 minutes. If you are not finished in 4 minutes, then stop.
Post: PNF, stretch, and roll. Again, spend extra time on those legs as you'll need them for the rest of this week.
APFT Folks: Grease the groove for an eight hour period on either pushups or situps, whichever you such at worse. It is okay to split this up into two 4-hour sessions. Ideally, stop 4 hours before your training session. It is okay to start them immediately following the training session.
Warmup: Rotations, then:
3 rounds
10 x Walking Lunge (each step counts)
10 x GHD Situp
Practice: Bar Dips, 3 x Max Reps.
From nipples at your hands to full extension. Kipping is okay, just ensure full range of motion.
Train: For Time:
21 x 45lb (barbell) Jumping Squat
40m Sprint
15 x 45lb Jumping Squat
40m Sprint
9 x 45lb Jumping Squat
40m Sprint
For Jumping Squats - place the barbell on your back just like you would for a back squat. Squat down until the crease of your hip is below your knee, mechanics just the same as in a back squat. On the up portion, drive your hips and explode up dynamically, jumping off the ground. Your feet must come at least one inch off of the ground for the rep to count. Bar stays on your back throughout the range of motion.
Sprints are sprints. We'll be using the width of the basketball court at Warrior Gym, down and back for each trip (40m).
Time frame for this workout is 2 to 4 minutes. If you are not finished in 4 minutes, then stop.
Post: PNF, stretch, and roll. Again, spend extra time on those legs as you'll need them for the rest of this week.
APFT Folks: Grease the groove for an eight hour period on either pushups or situps, whichever you such at worse. It is okay to split this up into two 4-hour sessions. Ideally, stop 4 hours before your training session. It is okay to start them immediately following the training session.
Sunday, April 4, 2010
05 MAR 10
Warrior Gym, 1500.
Warmup: ***DIFFERENT THAN NORMAL!!!***
Rotations (top down), then 3 rounds of:
10 x Air Squat
10 x Push Ups
Practice: 1-1-1 Deadlift
You get three attempts at a new 1RM at Deadlift.
Train: For Time:
2 Mile Run.
Every two minutes, do 5 Burpees.
For this, begin running and start your stopwatch. When you hit the 2:00 mark, stop and knock out 5 burpees. Continue running. At the 4:00 mark, stop and knock out 5 burpees. At the 6:00 mark, knock out 5 burpees. You get the point. If you don't like burpees, then run faster. Simple enough.
Time frame for this workout should be roughly 16-18 minutes.
Post: PNF, stretch, and roll. Spend extra attention on your legs as your going to need them this week.
APFT Folks: Every 4 hours during the day, knock out 4 rounds of Tabata Pushups and 4 rounds of Tabata Situps.
Warmup: ***DIFFERENT THAN NORMAL!!!***
Rotations (top down), then 3 rounds of:
10 x Air Squat
10 x Push Ups
Practice: 1-1-1 Deadlift
You get three attempts at a new 1RM at Deadlift.
Train: For Time:
2 Mile Run.
Every two minutes, do 5 Burpees.
For this, begin running and start your stopwatch. When you hit the 2:00 mark, stop and knock out 5 burpees. Continue running. At the 4:00 mark, stop and knock out 5 burpees. At the 6:00 mark, knock out 5 burpees. You get the point. If you don't like burpees, then run faster. Simple enough.
Time frame for this workout should be roughly 16-18 minutes.
Post: PNF, stretch, and roll. Spend extra attention on your legs as your going to need them this week.
APFT Folks: Every 4 hours during the day, knock out 4 rounds of Tabata Pushups and 4 rounds of Tabata Situps.
Saturday, April 3, 2010
04 MAR 10
REST DAY.
Fuel your body and recover.
Ice massage anything that hurts or has been nagging you at least five times today. Spend five minutes each session working it deeply into and around whatever hurts.
Stretch for 20 minutes.
GET AT LEAST 7 TO 9 HOURS OF UNINTERRUPTED SLEEP TONIGHT! Make this your #1 priority for the day. If you want to sleep 9 hours, then you should be brushing your teeth and crawling into bed at the 10 hour mark from wake-up time. Put the earplugs in. Put a blindfold on if you have to. Turn ALL the lights off. Count sheep, think happy memories of your family, or visualize a beach scene - whatever it takes to help you relax.
Do it. You'll be glad you did, and your performance tomorrow will show it.
Fuel your body and recover.
Ice massage anything that hurts or has been nagging you at least five times today. Spend five minutes each session working it deeply into and around whatever hurts.
Stretch for 20 minutes.
GET AT LEAST 7 TO 9 HOURS OF UNINTERRUPTED SLEEP TONIGHT! Make this your #1 priority for the day. If you want to sleep 9 hours, then you should be brushing your teeth and crawling into bed at the 10 hour mark from wake-up time. Put the earplugs in. Put a blindfold on if you have to. Turn ALL the lights off. Count sheep, think happy memories of your family, or visualize a beach scene - whatever it takes to help you relax.
Do it. You'll be glad you did, and your performance tomorrow will show it.
Friday, April 2, 2010
03 MAR 10
Warrior Gym, 1500.
Warmup: Standard
Practice: Max L-Sit Holds x 3
Point those toes and keep your legs straight, ideally parallel to the ground, but no less than a 45 degree angle. Go to your happy place and hold it as long as you can. You can use a dip bar or rings if you've got them.
Train: Tabata Sprints and Tire Flips, 8 rounds each.
For the sprints, run as hard as you can for 20 seconds and rest for 10 seconds. During the rest interval, walk back to the point on the ground/track where you finished sprinting. Your score is the total distance you complete at the end of the 8th round. 8 rounds means you'll be at it for a total of four minutes (including rest).
Rest two minutes before beginning the tire flips.
Tire flips are self-explanatory. The bigger the tire the better. Your score is the total number of flips completed during all 8 rounds.
If you don't have a tire available, then do lunges instead. Ensure you come to full hip extension and that the trailing knee kisses the ground. Each leg counts for a rep.
Post: PNF, stretch, and roll. Do hand maintenance if you didn't on Wednesday. Fuel your body and enjoy tomorrow's rest day.
APFT Folks: Same as on Wednesday. "Grease the Groove" for a six hour period, ideally ending four hours before your workout or starting four hours after your workout. Do either pushups or situps, whichever you suck at more.
Warmup: Standard
Practice: Max L-Sit Holds x 3
Point those toes and keep your legs straight, ideally parallel to the ground, but no less than a 45 degree angle. Go to your happy place and hold it as long as you can. You can use a dip bar or rings if you've got them.
Train: Tabata Sprints and Tire Flips, 8 rounds each.
For the sprints, run as hard as you can for 20 seconds and rest for 10 seconds. During the rest interval, walk back to the point on the ground/track where you finished sprinting. Your score is the total distance you complete at the end of the 8th round. 8 rounds means you'll be at it for a total of four minutes (including rest).
Rest two minutes before beginning the tire flips.
Tire flips are self-explanatory. The bigger the tire the better. Your score is the total number of flips completed during all 8 rounds.
If you don't have a tire available, then do lunges instead. Ensure you come to full hip extension and that the trailing knee kisses the ground. Each leg counts for a rep.
Post: PNF, stretch, and roll. Do hand maintenance if you didn't on Wednesday. Fuel your body and enjoy tomorrow's rest day.
APFT Folks: Same as on Wednesday. "Grease the Groove" for a six hour period, ideally ending four hours before your workout or starting four hours after your workout. Do either pushups or situps, whichever you suck at more.
Thursday, April 1, 2010
02 APR 10
Warrior Gym, 2100.
Warmup: 1/2 the number of your normal reps. Full routine, just less volume.
Then do the Burgener Warmup.
Practice: Cleans (as in full squat!)
Set 1 is 5 reps at 65% of your 1RM (see 19 MAR)
Set 2 is 5 reps at 75% of your 1RM (see 19 MAR)
Set 3 is 5 reps at 85% of your 1RM (see 19 MAR)
Warm up smartly and drill down on your technique. Be smart and figure out your weights before you go to the gym...
Train: For Reps - "Quarter Gone Bad"
5 ROUNDS of 15 seconds of work followed by 45 seconds of rest at each station:
135lb Thruster - Don't be a hero, scale this if you need to!
50lb Weighted Pullup
Burpees
Thrusters are crease of hip below the knee to full extension with active shoulders at the top (portion of the ear visible in front of the arms). This is supposed to be heavy, but use a weight that you can get at least 6 to 8 reps of unbroken.
Weighted pullups are from full extension to chin over the bar. Kipping is authorized. You can use the belt thingy and smash your junk when you kip, or put a dumbell between your legs. Scale to a weight you can get at least 4 to 6 reps of. If this means you are doing 5lbs, or just pure dead hang pullups, so be it.
Burpees - if you don't know the standard by now then it may be time to go back to chest/tri's and back/bi's.
Focus on intensity and a fast cycle time (while meeting range of motion standards). There is plenty of rest before the next exercise, so try to kill it as hard as you can.
Post: PNF, stretch, and roll.
APFT Folks:
Same as on Monday. 4 rounds Tabata pushups and situps (2:00 min total each), twice during the day. Preferably four hours between each, and four hours before or after your workout.
Example
0800 - 4 rounds pushups, 4 rounds situps
1200 - 4 rounds pushups, 4 rounds situps
1800 - Workout
Warmup: 1/2 the number of your normal reps. Full routine, just less volume.
Then do the Burgener Warmup.
Practice: Cleans (as in full squat!)
Set 1 is 5 reps at 65% of your 1RM (see 19 MAR)
Set 2 is 5 reps at 75% of your 1RM (see 19 MAR)
Set 3 is 5 reps at 85% of your 1RM (see 19 MAR)
Warm up smartly and drill down on your technique. Be smart and figure out your weights before you go to the gym...
Train: For Reps - "Quarter Gone Bad"
5 ROUNDS of 15 seconds of work followed by 45 seconds of rest at each station:
135lb Thruster - Don't be a hero, scale this if you need to!
50lb Weighted Pullup
Burpees
Thrusters are crease of hip below the knee to full extension with active shoulders at the top (portion of the ear visible in front of the arms). This is supposed to be heavy, but use a weight that you can get at least 6 to 8 reps of unbroken.
Weighted pullups are from full extension to chin over the bar. Kipping is authorized. You can use the belt thingy and smash your junk when you kip, or put a dumbell between your legs. Scale to a weight you can get at least 4 to 6 reps of. If this means you are doing 5lbs, or just pure dead hang pullups, so be it.
Burpees - if you don't know the standard by now then it may be time to go back to chest/tri's and back/bi's.
Focus on intensity and a fast cycle time (while meeting range of motion standards). There is plenty of rest before the next exercise, so try to kill it as hard as you can.
Post: PNF, stretch, and roll.
APFT Folks:
Same as on Monday. 4 rounds Tabata pushups and situps (2:00 min total each), twice during the day. Preferably four hours between each, and four hours before or after your workout.
Example
0800 - 4 rounds pushups, 4 rounds situps
1200 - 4 rounds pushups, 4 rounds situps
1800 - Workout
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