01JUN10

Warm Up: Standard + Burgener

Practice: Shoulder Press 3 sets of 5 reps @ 65, 75, 85% of 1 rep max
Strict shoulder press here. No initiation with hips. Drive that head forward as you raise that bar above your head.

Train:
3 rounds for time
20 Jumping Split Lunges
10 GHD sit-ups
7 Burpees

Jumping Split Lunges are a new exercise for some of us. You are basically jumping up and landing into a lunge then jumping right back up and landing in a lunge with the opposite foot forward now. When jumping kick your trail leg as far back as possible and land softly "kissing" you trailing knee to the ground. The rep does not count unless that knee touches the ground. There should not be any break between jumps, each jump counts as a rep and you should not be traveling anywhere. Its done in one spot.
GHD Sit-ups are the standard, extend back as far as possible and then spring forward and touch your toes
Burpees are burpees: chest to floor, feet must leave the ground on the jump and you must clap your hands overhead.
Time Frame: 2-4 minutes; this will be short and fast so go all out
Comments: post your practice weights and your training time
Post: stretch it out; no excuses. This is a short workout today and trust me tomorrow you will be glad you did!

FYI - Wednesday will be our "chipper" and it involves running and gymanstic exercises. For us on the light side I plan on working out at 0530 on the Heli LZ at EMEDS to knock this out before it gets too hot. I recommend you join me (of course Dark Siders are welcome too but you actually have a better track than us). We will do a partial warm-up and then head straight into the training. It will be up to everyone to complete the practice later that day.

31MAY10

Warm Up: Standard

Practice: Deadlift 3 x 3 at 70, 80, 90% of your 1 rep max
Use that hook grip and chalk; this should be heavy. Don't be a hero, if you cant lift it with proper form than you can't lift it.
Checks to go through: jumpers stance, slack taken out of hamstings, neutral spine, bar against shins and directly under shoulder blades. Lock it all in and initiate with you legs by extending your knees. You back should remain at the same angle to the floor and your chest should and hips should rise together. When your knees are fully extended, extend your hips and back lifting your chest until you are fully standing.

Train:
10! Reverse pyramids
135# Power Cleans/24" Box jumps
10 PC then 1 Box jump
9 PC then 2 box jumps
8 PC then 3 box jumps......etc until
1 PC then 10 box jumps
Power cleans are from ground 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.
Box jumps 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 as you jump off of it. To improve your time and increase efficiency try to immediately sping back up onto box when landing on the ground. If you need to rest during your jumps do so on top of the box. Use the elastic properties of our connective tissues and our stretch reflexes to your advantage and pop right off the ground back onto the box.
Time frame: 4-6 minutes, if not done at 6 minutes stop. IT IS VERY LIKELY that this will need to be scaled down in weight to finish in time. Give it everything youve got.
Comments: post your practice weights and your training time, make note if it was RX'd or scaled
Post: stretch as always; partner assisted contract relax. You should be trying to eat within 1 hour of finishing your workouts to get everything possible out of the stimulus you just provided your body.

30MAY10

Rest Day.
Fuel your body well. Stretch and spend some time of a foam roller if you have access to one. There are some in the PT room if anyone wants to use one. That was a great week of training with two named WODs in a row that everyone did very well on.
Like I said get plenty of food and rest today because, just between you and me, there might be a Chipper this week......

29MAY10

*TRAINING HAS BEEN UPDATED: REPORT TOTAL TIME INCLUDING REST AND JUMPS (start to finish)
Warm Up: 1/2 Standard + Burgener

Practice: "Goat" day - meaning work on something you suck at. When we improve our weaknesses we not only improve on these but our strengths benefit as well.
If you focus on something that challenges your technique/flexibility/range of motion do 3 x 10 reps
If you are focussing on something you have good form with but are weak at do: 3 x 5
*as always your sets do not start counting until your last rep is difficult

Train: 3 rounds for total time; clock stops after final jump
Speed and power: get after it
400m sprint then 5 broad jumps
400m sprint then 10 broad jumps
400m sprint then 20 broad jumps
(400m = 6 trips down/back basketball court)
2:1 rest to work ratio (based off your sprinting time and clock starts running as soon as you finish the sprint)

Sprinting means running as fast as you possibly freaking can. You should be up on your toes or at least the balls of your feet. When sprinting your heels should never come in contact with the ground. Drive those knees high and explode with each step.
Broad Jumps are a 2 footed max height and distance jump forward. Start with jumpers stance, use a massive arm swing and jump with everything you have. You should land on both feet. The jumping portion of this workout is not calculated into your rest time. And your rest time starts as soon as the run is over so get to it. Jump hard, high, long, and fast so that you can start to rest when your done with your reps.

Comments: post your Goat exercises and weights or reps as well as your total time for the training event
Post: stretch it out CrossFitters and enjoy knowing that you have another day off tomorrow.

28MAY2010

Warm Up: 1/2 Standard

Practice: Cleans 3 sets of 5 reps
Full cleans, from ground into full front squat and stand it up. Jump that bar up then rapidly and violently get those elbow under the bar to catch it. Keep those elbows up high throughout your front squat to maintain proper spine position and allow you to drive up to the standing position through your heels.

Train:
For Time: "Jackie" (modified as we have no rowers)
100 45lb Sumo Deadlift High Pulls (SDHP)
50 45lb thrusters
30 Pull-ups

Compare time to 19MAR10

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. (I know this is the second straight workout in this time domain but most actually finished Randy earlier than the 8 minutes so I think this workout fits in nicely)

Comments: post practice weights, training time

Post: PNF quads and hams, stretch arms, hips, lats, and calves. Grab a foam roller or tennis ball and work those sore spots loose.

27MAY10

REST DAY!!!!!!
Eat, sleep and be merry. No workout today. Get some stretching in. Give your hands some love. Little hand lotion and and scrape away those callouses.
As MAJ M mentioned, if youre coming off a fast dont try to make up all the missed blocks at that first sitting. Add a few to your next couple meals. Rest up...we're going to kill it Friday and Saturday!

26MAY10

Another Update: at around noon on WED 26MAY the Warrior Crossfit URL will change to http://www.fobwarriorcrossfit.blogspotcom/
note that this is different than what I said yesterday of it being just warriorcrossfit.blogspot.com

Warm Up: 1/2 Standard + Burgener

Practice: Back Squat (or front squat..whatever you test 1RM of last) 3x3 reps 70,80,90% of 1 rep max

Train: "Randy"
75 reps of 75lb Power Snatch

Compare time to 26MAR10

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.

Comments: post weights and times; add any improvement or depreciation from last time you did Randy

Post: PNF, stretch, and foam roll. Anyone up for a 24 hour fast? Eat lunch on Wednesday and then skip dinner and breakfast on Thurday morning. When you sit down to eat your next 3 meals make up for the missed blocks (lunch and dinner Thursday and breakfast Friday). That potentially gives you a 24 hour fast and 3 solid meals prior to your next workout depending on your workout schedule. See how you feel during that workout on Friday. Read more about intermittent fasting through the links on the upper right corning of this site.
Acceptable intake during the fast: water, black coffee, unsweetened tea

25MAY10

Warm-up: 1/2 Standard (sorry, yesterday should have been 1/2 standard as well...I owe you half a warm-up just remind me)

Practice: Double Unders x 50; and yes that's double unders and not tuck jumps. I know what you re going to say, "But I suck at double unders"
That's good cause now you get to practice them. I don't care how you break them up. If you re a stud and can do 50 straight...good for you
If you have to knock out 1 at a time...sucks to be you
Get it done

Train: We continue the "hands over your head" theme for the first section of this week
21-15-9 for time
95lb overhead walking lunges
Knees to elbows (KTEs)

Lunges are with the barbell overhead (preferably locked out with high active shoulders). Your rear knee needs to "kiss the ground" to count. Each step is a rep. If the bar comes down below your head while your coming up from the lunge the rep does not count. The weight should be on your front foot heel during both the descent and ascent of the lunge. Stay off the front foot's toes!!

KTEs are just that. Hanging from the bar; full arm ext. Get those knees up to those freaking elbows.

Time frame is 4-6 minutes, so scale weight accordingly

Comments: post your time and any deviation from RX'd

Post: stretch it out people. glute, hams and quads.

*****sttcrossfit.blogspot.com will change to fobwarriorcrossfit.blogspot.com WED 25MAY at noon. SO make sure you change your favorites *******

24MAY10

STT CROSSFIT FAMILY - As we all know MAJ M is leaving soon. I am going to attempt to provide programming that measures up to the world class standard he has provided over the past months. Over the next few days I will make some changes to the site to reflect the changes that are taking place. First, I had to change the logo because God help us all if I were to be part of a "Combat Advisor" team. Also, we are working to push this workout philosophy to more Soldiers FOB wide and applying for an official Crossfit Affiliation. That being said the name is being changed so that anyone will feel they can follow along no matter what unit. I will give a heads up when its going to happen but the blog URL will likely change to warriorcrossfit.blogspot.com soon too. Anyway if you think this new logo is horrible send me something and we'll see if that works. Also, please continue to post how you are doing on the WODs so that I can see what the strengths and weaknesses throughout the group are. Last but not least, if you see MAJ M this week be sure to thank him for the countless hours he has spent training, programming, educating and changing many or our lives for the better. I know I have learned so much and would like to say thank you and safe travels.

**********************************************************************************


Warm-up: Standard

Practice: Deadlift 3 x 5 reps of 65, 75, 85% of 1 rep max

Train: 3 rounds for max reps
1/2 body weight thrusters
1/4 body weighted dips (use a belt or curl a dumbbell between your legs)
Round to the nearest 5 or 10lb increment
3:1 rest to work ratio between rounds: so time how long it took to complete your round and multiply it by 3 for your rest period

*Thrusters are full front squat into locked out elbows overhead. The only rest position is with the bar overhead. Once you drop the bar down or cannot lock out a rep you're done son.
**Move from thrusters right into your dips; secure your weight and start pumping them out. Drop your chest to nipple line at the bottom and full locked out elbows at the top. The only rest position is in full extension at the top. Once you touch a foot down or cant lock out your elbows you're done
***Be realistic here with your weights, scale to 1/8 body weight dips if you need to (some may not be able to add any weight to the dips). But try to stay close to the prescribed weight for thrusters.
****DO NOT SCALE DOWN AFTER ROUND ONE - LIVE WITH YOUR DECISION!!

Comments: post your practice weights; and how many reps you completed of each exercise for each round

Post: Stretch it out CrossFitters; PNF contract/relax partner assisted stretching of quads and hammys at least

23MAY10

Rest day

Good work this week. Spend the day resting and eating, unless you are fasting. Get some natural vitamin D from the sun if possible. Get some stretching in and make your hips the priority today.

Have you looked into the barefoot running movement? We dont necessarily need to run barefoot but you should try to run AS IF you were. When we run as if we were barefoot we run the way our feet were designed to operate. Running this way is hard to accomplish in today's typical running shoe. That being a shoe with a massive amount of heel cushioning allowing for us to strike the ground with our heels. Heel striking not only causes greater stress from our heels to our low back; it is actually a less efficient and slower way to run. Watch any great runner at any distance and they will not be striking the ground with their heels.

But dont take my word on it.....Dr Lieberman from Harvard has been studying this for a while and has a great website to check out.

http://www.barefootrunning.fas.harvard.edu/

22MAY10

Warm Up: Standard + Burgener

Practice: Power Snatch 3 x 5 reps; if you know your 1 rep max this should be 65,75,85%. If you do not know your 1 rep max then progressively add weight until you do a set where the 5th rep is difficult. That will count as your 1st set and then add a few pounds the next two sets. Power Snatch is from ground (mid shin) to overhead but you do not need to go down into a full overhead squat. Remember the rep does not count until you come up to full hip extension while the bar is still locked in overhead.

Train: "Cindy" (compare to 12MAR10)
As Many Rounds As Possible (AMRAP) in 20 Minutes of:
5 x Pullup
10 x Pushup
15 x Air Squat

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?

This will burn
This will suck
This is your Workout of the Day
Say hello to aerobic conditioning

Comment: post your practice weights and training total rounds + any additional reps completed in the 20 min

Post: PNF those quads and hammy’s but after a workout like this spend some time also stretching your chest, lats (wings) and shoulders

21MAY10

Warm Up: Standard + Burgener

Practice: Cleans - 3 x 10 40-50% of 1 rep max
If 1 rep max is unknown progressivly add weight to bar until 10th rep of a set is difficult. This will be your first set of 10. Keep the same weight for the next 2 sets. These are full cleans from ground to full squat to standing. Really focus on your form during this deloading day and as MAJ M would say "Jump that f@#$ing bar off the ground!"

Train:
Tabata Sprint
Tabata Tire Flips
Tabata Burpees
2 min rest between each tabata

Comments: Post your sprint distance, total rep scores for the tire flips, and total reps of burpees

Reminder: a tabata set is 4 minutes long broken into 8 segments of 20 seconds "on" and 10 sec "off". The 20 seconds "on" portion should be all out balls to the wall effort and the "off" is just that - rest. During the tabata sprint walk back to where you ended your 20 sec sprint while resting. That way you are only measuring the distance you actually sprinted. Your tabata score for the tire flips and burpees is the total number of reps during all 8 segments.
Example: Burpees (10, 10, 10, 8, 8, 5, 5, 5) = a score of 61

Tire flips: be sure to get your butt down and keep your chest up while lifting. DO NOT let your lumbar spine flex forward, maintain neutral posture as always.

Alternative events:
* If too dark to run outside; run on b-ball court and report trips completed (down/back = 1)
* If no tire available do 115# power cleans(scale weight as needed)
* Sorry, no burpee alternate..lucky for us these can be done anywhere!

Post: PNF stretching to those quads and hammy's

20MAY10

REST DAY!!!!

Okay, so I may have overdone it with the squats the last few days...but just think how much better you are at squats now. You're welcome

Definately need to spend some time doing low load, long duration stretching today. Work on the hamstrings, quads, and low back. Hold all static stretches at least 30 seconds and push into your restrictions but not necessarily to the discomfort we put down on each other during the PNF stretches.

Think about your 8 week goals from week 1 of this cycle. It's the half way point, are you making progress? If you did not establish any, think of a goal for the next four weeks. Make sure it is measurable and attainable in a fairly short time period.

19MAY10

***This is day 3 of our 1/2 cycle. Same thing as before, 1/2 the rounds or the reps.***

Warm up: Standard: remember to always be progressing even during the warm-up. Pull-ups to max height; push-ups and HSPU using dumbbells or parallelets for increased depth. Always strive for new gains!

Practice: Back squat 3 x 5 reps of 65, 75, 85% of 1 rep max
Crease of hip below the knee to full hip extension. If your 1 rep max is unknown at this time work up smartly until that 5th rep is hard to get. That starts your first set of 5.

Train:
6 rounds for time
10 x 95lb overhead squat (OHS)
10 x 95lb Sumo deadlift high pulls (SDHP)
(1/2 rounds or reps - your choice)

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.

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.

Time frame is 2-4 minutes; stop at 4 min if not finished; scale weight if needed to finish in time
HARD and FAST; just like you like it

Comments: post rounds and time

Post: stretch it out; thighs and glutes are probably feeling it some after these 3 days

18MAY10

***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)***

Warm-up: Standard

Practice: 3 attempts at 1 rep max Shoulder press
Drive that head forward while pressing the weight overhead; full elbow extension and active shoulders at the top

Train:
4 rounds for time
20 x 135lb Front Squat
Sprint 4 trips down and back basketball court (down and back = 1 trip)

Front squat does not count unless hip crease is below knee and you come to full hip extension at the top. Scale the weight as needed to knock this out. Get those elbows as high as possible, and it's okay to let the bar roll back on your fingertips. However, make sure you've got enough contact with the bar to control it and that it is resting on your clavicle. NO doing that crossed-arms, "I-dream-of-Jeanie" bullshit you might see other people doing in the gym. We want the bar in a position that we can do something with it, like press it overhead if we needed to. Get the crease of your hip below your knee. Drive through your heels and get your elbows as high as possible on the way up with it.
Time frame here is 4-6 minutes; if not done at 6 minutes then stop.

***Remember, cut either the reps or rounds in half for this workout.***
Comments: Post your rounds, reps and time

Post: Stretch those quads and hammy's; partner assisted pnf stretching is best

17 MAY 10

***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.***

Warm Up: Standard

Practice: Deadlift 3 sets of 10 reps 40-50% of 1 rep max

Train: For Time - (Compare to 23MAR)
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.

16 MAY 10

REST DAY.

Fuel your body and recover. Spend at least 15 minutes stretching 3 times today.

15 MAY 10

Warrior Gym, 1500, 2000, 2100.

Warmup: Standard

Practice: "Goat Day". Pick something you suck at and work on it. It can be from any of the modalities (strength, gymnastics, or monostructural). 3 sets, 5 to 10 reps.

Train: For Time:
1 Mile Run
Rest 2 minutes
400m run
Rest 1 minute
200m sprint

No time limit on this, just get the total amount of work done. If the air quality is crappy again tomorrow when I wake up like it was today, then I will put a different workout up to replace this one (I hate running on a treadmill even more than running in general...).

Post: PNF, stretch, and roll. Prep your body for the upcoming rest day. Do hand maintenance tonight if you didn't on Wednesday.

14 MAY 10

Warrior Gym, 1500, 2000, 2100.

Warmup: Standard

Practice: Cleans
1-1-1
Compare to 16 APR.
You get three attempts at a new 1RM for a clean. Although you should be stronger in a full clean, if you can power clean a heavier weight, then have at it.

Train: For Time:
3 Rounds
10 x 185lb Deadlift
10 x Dips

This should be relatively fast and furious in the 2 to 4 minute timeframe. If you are not finished in 4 minutes, then stop.
Deadlifts are from the ground to full hip extension with shoulders behind the bar when viewed from the side.
Dips are from full extension to elbows below the shoulders.

Post: PNF, stretch, and roll.

13 MAY 10

REST DAY.

Fuel your body well and recover from a rough three days. Your legs will thank you for it. Spend 15 - 30 minutes stretching.

Nutrition Class at the P-PTT (bldg 287) in the War Room at 2000. I've got room for about six more, sign up in comments if interested.

Ketogenic diets and physical performance

Sugar

Metabolism and Ketosis

12 MAY 10

Warrior Gym, 1500, 2000, 2100.

Warmup: Standard

Practice: Back or Front Squat, 3 x 10 @ 40% of 1RM.
This is a de-loading day from last week.

Train: For Time: "Helen"
3 Rounds
400m Sprint
21 x 55lb Dumbell Swings
12 x Pullups
Compare to 15 MAR

Time frame for this workout is 10 to 12 minutes. If you are not finished in 12 minutes, then stop. Scale the weight of swings accordingly so that you can finish in the allotted time. Pullups may also be scaled to jumping pullups at a 2:1 ratio (do 24 jumping pullups instead of 12 regular pullups). This is a great benchmark workout that hits all of our modalities. Gut through that last lap as fast as you can. Don't use the runs as your recovery time.

Post: PNF, stretch, and roll. Do hand maintenance if you didn't on Saturday. Fuel your body for tomorrow's rest day as I'm sure your legs are looking forward to it.

11 MAY 10

Warrior Gym, 1500, 2000, 2100.

Warmup: Standard + Burgener Warmup

Practice: Shoulder Press
3 @ 70%
3 @ 80%
3 @ 90%

Train: For Reps:
4 rounds
30 Sec Power Snatch
Rest 90 seconds

You'd be well served to review some snatch progressions on the main site before coming to the gym. Warm up smartly and pick a weight that you can get at least 10 reps of in 30 seconds. A good weight is probably in the 95 to 115lb range.
This is a power snatch, so wherever you receive it is fine (don't have to go down into a squat). From ground to overhead in one move. Sequence and pulls are the same as a clean, just with different hand placement and range of motion. Keep the intensity up throughout as there is plenty of rest built into this. Total time of work is only two minutes, so get after it.

Post: PNF, stretch and roll.

10 MAY 10

Warrior Gym, 1500, 2000, 2100.

Warmup: Standard

Practice: Deadlift
1-1-1

Three attempts at a new 1RM. Compare to 5 APR.

Train: For Time - "Karen"
150 x Wallball Shots for Time (12lb ball, 10 ft target)
Compare to 10 MAR

Range of motion is crease of hip below the knee to ball reaching at or above the 10ft mark. You can use a 20lb ball if you've got one, which is the main site RX'd weight. However, since there isn't one at Warrior Gym, we'll be using 12lbs. Write the weight used in comments. 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.

09 MAY 10

REST DAY.

08 MAY 10

Warrior Gym, 1500, 2000, and 2100.

Warmup: 1/2 reps Standard.

Practice: Goat Day. Pick something you suck at, preferably different than last time, and practice it. 3 sets, 5 to 10 reps.

Train: For Time: 2 Mile Run.

Too easy, no explanation necessary. Goal is to finish in under 14 minutes. If you can't finish in under 14 minutes, too bad. Keep running until the 2 miles is up.

Post: PNF, stretch, and roll. Ice anything that needs it from yesterday's workout. Do hand maintenance tonight if you didn't on Wednesday. Fuel your body in preparation for tomorrow's rest day.

07 MAY 10

Warrior Gym, 1500, 2000, and 2100.

Warmup: 1/2 standard reps.

Practice: Cleans
3 @ 70%
3 @ 80%
3 @ 90%

As usual, these are full cleans. That last set is gonna be heavy. Focus on technique and jumping with those hips. And keeping your elbows straight. And elbows high when you receive it. And driving through your heels to stand it up...

Train: For Max Weight: "The Bear Complex"
Compare to 17 MAR

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!"

Post: PNF, Stretch, and Roll.

06 MAY 10

REST DAY.

05 MAY 10

Warrior Gym, 1500, 2000, and 2100.

Warmup: 1/2 reps Standard.

Practice: Back Squat or Front Squat
1-1-1

Three attempts at a new 1 rep max (1RM).

Train: For Time:
5 Rounds
10 x 24" Box Jump
10 x GHD Situp
10 x Back Extension
Compare to 16 MAR

Box jumps are to full extension on top of the box or at a point higher than the top (when jumping down).
GHD Situps are from hand touching the floor (or as close as equipment will allow) to hand touching the toes.
Back Extensions are actual back extensions and not hip extensions. From perpendicular with the ground to full range at the top (hips do not need to come up off the pad).
Time frame for this workout is 6 to 8 minutes. If you are not finished in 8 minutes then stop. Keep chugging away at it as usual.

Post: PNF, stretch, and roll. Spend some extra time working on those legs that have taken a beating the last three days. Do hand maintenance tonight if you didn't on Saturday.

04 MAY 10

Warrior Gym, 1500, 2000, and 2100.
CW2 Temple, wherefore art thou?

Warmup: 1/2 number of reps on standard warmup.

Practice: Shoulder Press
5 @ 65% of 1RM
5 @ 75% of 1RM
5 @ 85% of 1RM

Train: For Time:
50 x Burpee Pullups

Pretty straight-forward. Do a burpee and jump straight into a pullup. Ideally the pullup bar is a foot higher than your reach. Come off the pullup bar and go straight into the next burpee pullup. Range of motion is chest to deck at the bottom and chin over the bar at the top. 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. Your legs will need it after yesterday and today.

03 MAY 10

Warrior Gym, 1500, 2000, and 2100.

Warmup: 1/2 Volume week. Do half your standard number of reps on all of the exercises.

Practice: Deadlift
3 @ 70% of 1RM
3 @ 80% of 1RM
3 @ 90% of 1RM

Train: For Time: "Elizabeth"
21-15-9 reps of
135lb Cleans (yes, full cleans, as in full squat)
Dips - You can use rings if you have them or regular bar dips
Compare to 1 MAR

Time frame for this workout is 8 to 10 minutes. If you are not finished in 10 minutes, then stop. Scale the weight accordingly to finish within the time window. These are not power cleans, and the full squat component will take a lot more out of you. Keep chugging away at it and do your best. This could be one of the worst things you've done in a while...
Cleans are from the ground, through a full squat (crease of hip below the knee), and up to full hip extension when standing. Do not drop the bar down before you have reached full hip extension.
Dips are from shoulders below the elbows to full extension at the top. Kipping is fine.
Intensity, intensity, intensity. If you have to take breaks, keep them small (3 to 5 breaths) and get back at it. Fight the urge to crawl into the fetal position and suck your thumb.

Post: PNF, stretch, and roll.

02 MAY 10

REST DAY.

Use it wisely after a tough last week. Eat well, rest well, and recover well.
"Sleep as much as you can without getting divorced or fired from your job."
- Robb Wolf podcast #25

A couple of good links on those hips...
Importance of Hip Mobility
How to improve Hip Mobility