Thursday
STRENGTH
Warm Up: 4 rounds of
6x Bench Press - increase weight in preparation for max
4x Pull Ups
6x Goblet Squats @ 24kg
4x Jump Squats
Instep Stretch
1) Find 1 Rep Max Bench Press
2) 5 Rounds of
5x Bench Press - increase weight each round until 5 is hard but doable (note final weight)
2x Ride it Down
3) 5 Rounds of
3x 1-arm DB Snatch (3l/3r) increase weight each round until 3 is hard but doable..,immediately into...
3x Box Jumps - increase height each round
Hip Swivel Stretch
4) 5 Rounds of
10x Back Squats - increase weight until 10 is hard but doable
8x Poor Man's Leg Curl (8 each leg)
Knee to chest stretch Complex (see video)
Great Strength Day...Heavy Bench is always good for us meatheads. Make sure you utilize the warm up as an opportunity to prepare for you bench max. We max out often, but we try to do it quickly rather than taking 3 minutes between each set. Get a good approximation and continue on. The second circuit is very athletic and explosive. 1 arm Dumbbell snatches are a great exercise for power and support. Unlike a kettlebell there is little momentum from rep to rep with a dumbbell, so this forces you to create more power. Challenge the progression of weight each round, but do not take rests in between reps. As soon as you finish your 6th rep, go right into box jumps. Again, challenge the height of the box until you find a height that you are (not so) comfortable with, which forces you to give it your all. Many of us we able to build up to 42 in on the jumps for 3 consecutive reps. The final circuit brings back the back squat for us. We have shied away from that exercise for a while do to the compression on our backs (spine), but we are keeping the reps higher, the weight lower and demanding proper range of motion. These factors will naturally limit the amount of weight we can load, thus making it a beneficial exercise, as long as we keep the ego out of it.
Wednesday
STAMINA
For 45 minutes, Perform the following in a 40lb weight vest:
50x Alternating Step Ups (25 each side)
4x Scottie Bobs @ 25lbs (1 Scottie Bob = push up, right arm row, push up, left arm row)
4x Jingle Jangle ( if you are wearing a vest, do not bend down to touch the line...save your back)
This was a good stamina and recovery effort...though it does not feel like recovery going through it. Step up are a great tool to simulate going up stairs or climbing a mountain, which we have used effectively for some time now. Keep the pace comfortable, but not easy.
STAMINA
For 45 minutes, Perform the following in a 40lb weight vest:
50x Alternating Step Ups (25 each side)
4x Scottie Bobs @ 25lbs (1 Scottie Bob = push up, right arm row, push up, left arm row)
4x Jingle Jangle ( if you are wearing a vest, do not bend down to touch the line...save your back)
This was a good stamina and recovery effort...though it does not feel like recovery going through it. Step up are a great tool to simulate going up stairs or climbing a mountain, which we have used effectively for some time now. Keep the pace comfortable, but not easy.
Tuesday
HYBRID Strength/Work Capacity
Warm Up:
6-5-4-3-2-1 reps of
Bench @ 95
Dead Lift @ 115
Goblet Squat @ 20kg
1) 8 Rounds
3x Deadlift - increase weight each round until you find a weight where 3 is hard but doable
Pigeon Stretch
3) 5 Rounds for time
8x Pull Ups
6x Clapping Push Ups
8x Box Jumps
8x KB Swing @ 32kg/24kg
1x 120m Run
4) 4 Rounds
12x Superman's
12x Slashers 6R/6L
12x weighted sit ups (plate on chest)
48x flutter kicks (single count, hands under butt)
Monday
WORK CAPACITY
Warm Up: 3 Rounds of
15x Double Unders
8x Power Snatch @45lbs
120m Run
Instep Stretch
1) Max Rounds in 10 minutes of
30x Double Unders
15x Power Snatches @ 75lbs
Rest 5 Minutes
2) 8 Rounds for time of
5x Sandy V's @ 115lbs
120m Run
(1 Sandy V = Hang Squat Clean into a Thruster)
3) 5 Rounds of
4x Standing Ab Wheel Rollouts
8x Weighted Back Extensions
8x Seated Russian Twists @ 35lbs (8/8)
60 Sec Side Bride (30/30)
We are jumping into a Work Capacity Emphasis Cycle. Our goal for work capacity is to increase our HORSEPOWER (speed and strength). The first circuit is from the Crossfit Games first WOD for the sectional qualifiers. Our gym has been a crossfit affiliate for sometime and many of our athletes are competing so we thought we'd throw it in. We rarely perform double unders, so it took some getting used to for this session. If you just cannot perform double unders, get 90 singles (instead of 30 DU), but it is not nearly the metabolic hit that double unders are. For you non-crossfitters, it's interesting to perform one the the WODs every once in a while when it fits in. Most of us have been in the Crossfit world at sometime in our training history.
The second circuit is more straight foreword. The weight is heavy, but doable for most. About half of our athletes used 115 and the rest used 95lbs. Try to get them all unbroken (meaning you don't have to put down the weight).
This is also a good chance to use the Military Athlete mental toughness rules of:
1. No rest in transition - go from one exercise right into the other with no rest (from the run, start your Sandy V's with no rest)
2. Limit your rest to 5 breaths - when you have to rest, try to limit it to 5 breaths and drive on
3. Always leave 1-2 reps in the tank - never go to complete muscular failure, it's hard to fight back from
4. Rep, Rounds, and Range of Motion Integrity - No short cuts, perform all reps and rounds with the proper full range of motion....your mind will try to talk you into taking short cuts...be disciplined.
WORK CAPACITY
Warm Up: 3 Rounds of
15x Double Unders
8x Power Snatch @45lbs
120m Run
Instep Stretch
1) Max Rounds in 10 minutes of
30x Double Unders
15x Power Snatches @ 75lbs
Rest 5 Minutes
2) 8 Rounds for time of
5x Sandy V's @ 115lbs
120m Run
(1 Sandy V = Hang Squat Clean into a Thruster)
3) 5 Rounds of
4x Standing Ab Wheel Rollouts
8x Weighted Back Extensions
8x Seated Russian Twists @ 35lbs (8/8)
60 Sec Side Bride (30/30)
We are jumping into a Work Capacity Emphasis Cycle. Our goal for work capacity is to increase our HORSEPOWER (speed and strength). The first circuit is from the Crossfit Games first WOD for the sectional qualifiers. Our gym has been a crossfit affiliate for sometime and many of our athletes are competing so we thought we'd throw it in. We rarely perform double unders, so it took some getting used to for this session. If you just cannot perform double unders, get 90 singles (instead of 30 DU), but it is not nearly the metabolic hit that double unders are. For you non-crossfitters, it's interesting to perform one the the WODs every once in a while when it fits in. Most of us have been in the Crossfit world at sometime in our training history.
The second circuit is more straight foreword. The weight is heavy, but doable for most. About half of our athletes used 115 and the rest used 95lbs. Try to get them all unbroken (meaning you don't have to put down the weight).
This is also a good chance to use the Military Athlete mental toughness rules of:
1. No rest in transition - go from one exercise right into the other with no rest (from the run, start your Sandy V's with no rest)
2. Limit your rest to 5 breaths - when you have to rest, try to limit it to 5 breaths and drive on
3. Always leave 1-2 reps in the tank - never go to complete muscular failure, it's hard to fight back from
4. Rep, Rounds, and Range of Motion Integrity - No short cuts, perform all reps and rounds with the proper full range of motion....your mind will try to talk you into taking short cuts...be disciplined.
ACTIVE REST WEEK
STRENGTH BLOCK
week 4
This is the last week of our strength emphasis block. You should be feeling the effects of the high volume...or maybe it's just me. We will continue with the steady progression and increasing the load on Friday.
Monday
Strength Session #10
(use same loading as session #9)
Warm Up: 4 rounds of
**use 45lb bar for all warm up exercises
8x Snatch Grip RDL's
8x Snatch Grip High Pulls
3x Squat Snatch
3x Overhead Squats
8x Push Ups
Hip Swivel Stretch
8 Rounds of
3x Snatch Squat
1/2 HUG Mobility
8 Rounds of
3x Front Squat
Instep Stretch
8 Rounds of
3x Bench Press
5x Barbell Curl
10x GHD Sit Ups
Use the same loading as Strength Session #9. We will increase that weight come Friday, so be patient and we'll push the increases on the Friday session.
Tuesday
Work Capacity
Warm Up: 4 Rounds of
200m Run
10 Air Squats
5 Push Ups
In Step Stretch
1) Max Rounds in 30 min of:
400m Run
10x Step Ups (10L/10R)
8x Kneeling Ball Slams
3) 6 Rounds of
3x Squat to Stand
5x Fire Hydrants (5 each way, each side, so a total of 20)
60 Ab Bridge Complex (20 sec side plank, 20 sec middle, 20 sec other side)
Wednesday
Strength Session #11
Warm Up: 2 Rounds of
Barbell Complex @ 75lbs
3x Dips
Instep Stretch
6 Rounds of
4x Plyo Depth Push Ups
4x Pull Ups (weighted)
1/2 HUG Mobility
8 Rounds of
3x Squat Clean
Foam Roller or Hip Swivel Stretch
6 Rounds of
3x T Bar Rows
5x Dips (weighted)
Pigeon Stretch
The first session you should have found a good working weight for 3 reps that you were able to do for 1-2 rounds. Last week's Wednesday session we dropped that weight 10 lbs and used it for rounds 4,5,6,7,8. For this week, if you are comfortable, increase that weight you used last wednesday by 5 lbs. You will use this weight for rounds 4,5,6,7,8. Use the same principal for T-Bar rows. Again, the progression for the Plyo Push Ups, Dips, and Pull Ups are not as exact. Try to find a weight that you can use throughout rounds 3,4,5,6. Try to increase the resistance (or height of plyo push up) as much as possible this session, because it is our last for the block.
Thursday
45 Minutes Run or 60 minutes ruck, stair climb or hike
Through this strength block, it is important to maintain our stamina, especially with our mode specific long slow efforts. Our programming is designed for balanced athletes, so we do not overlook these important aspects of fitness.
Friday
Strength Session #12
Warm Up: 4 rounds of
**use 45lb bar for all warm up exercises
8x Snatch Grip RDL's
8x Snatch Grip High Pulls
3x Squat Snatch
3x Overhead Squats
8x Push Ups
Hip Swivel Stretch
8 Rounds of
3x Snatch Squat
1/2 HUG Mobility
8 Rounds of
3x Front Squat
Instep Stretch
8 Rounds of
3x Bench Press
5x Barbell Curl
10x GHD Sit Ups
For the loading in Strength Session #10, increase the weight you used for rounds 4 and on by 5lbs from sessions 9 and 10. If you are really feeling it, keep increasing each round, but do not exceed 8 rounds.
We have had pretty good success with this block. I'm interested in your feedback and comments for this 4 week block.
STRENGTH BLOCK
week 3
We are in the 3rd week of our 4 week strength emphasis block. For the first week, we found a good basis for the loading we'll use throughout this block. Week two we saw our first increase in weight and this week we'll increase weight again.
Monday
Strength Session #7
(use same loading as session #6)
Warm Up: 4 rounds of
**use 45lb bar for all warm up exercises
8x Snatch Grip RDL's
8x Snatch Grip High Pulls
3x Squat Snatch
3x Overhead Squats
8x Push Ups
Hip Swivel Stretch
8 Rounds of
3x Snatch Squat
1/2 HUG Mobility
8 Rounds of
3x Front Squat
Instep Stretch
8 Rounds of
3x Bench Press
5x Barbell Bicep Curl
10x GHD Sit Ups
Use the same loading as Strength Session #6. We will increase that weight come Friday, so be patient and don't go up too fast because you will not be able to sustain that progression. We are gradually progressing these lifts, so don't get greedy....it's easy to do.
Tuesday
Work Capacity
Warm Up: 4 Rounds of
200m Run
10 Air Squats
5 Push Ups
In Step Stretch
1) Max Rounds in 30 min of:
400m Run
10x Step Ups (10L/10R)
8x Kneeling Ball Slams
3) 6 Rounds of
3x Squat to Stand
5x Fire Hydrants (5 each way, each side, so a total of 20)
60 Ab Bridge Complex (20 sec side plank, 20 sec middle, 20 sec other side)
Wednesday
Strength Session #8
Warm Up: 2 Rounds of
Barbell Complex @ 75lbs
3x Dips
Instep Stretch
6 Rounds of
4x Plyo Depth Push Ups
4x Pull Ups (weighted)
1/2 HUG Mobility
8 Rounds of
3x Squat Clean
Foam Roller or Hip Swivel Stretch
6 Rounds of
3x T Bar Rows
5x Dips (weighted)
Pigeon Stretch
The first session you should have found a good working weight for 3 reps that you were able to do for 1-2 rounds. Last week's Wednesday session we dropped that weight 10 lbs and used it for rounds 4,5,6,7,8. For this week, increase that weight you used last wednesday by 5 lbs. You will use this weight for rounds 4,5,6,7,8. Use the same principal for T-Bar rows. Again, the progression for the Plyo Push Ups, Dips, and Pull Ups are not as exact. Try to find a weight that you can use throughout rounds 3,4,5,6. Try to increase the resistance (or height of plyo push up) a little each session.
Thursday
45 Minutes Run or 60 minutes ruck, stair climb or hike
Through this strength block, it is important to maintain our stamina, especially with our mode specific long slow efforts. Our programming is designed for balanced athletes, so we do not overlook these important aspects of fitness.
Friday
Strength Session #9
Warm Up: 4 rounds of
**use 45lb bar for all warm up exercises
8x Snatch Grip RDL's
8x Snatch Grip High Pulls
3x Squat Snatch
3x Overhead Squats
8x Push Ups
Hip Swivel Stretch
8 Rounds of
3x Snatch Squat
1/2 HUG Mobility
8 Rounds of
3x Front Squat
Instep Stretch
8 Rounds of
3x Bench Press
5x Barbell Bicep Curl
10x GHD Sit Ups
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