02.08.10

3 x 20 Squats
3 x 10 Jump Squats
3 x 10 Knee Jump
Then...
6 x 30/30 (work/static hold) w/ Med Balls (still warming up)
Then...
3 Rounds
10 x Snatch Hi-Pull @ 2 x 50# DBs
60 Seconds Double KB Swing
60 Seconds Rest
Then...
3 Rounds
10 x Clean & Jerk @ 2 x 50# DBs
60 Seconds Box Jump
60 Seconds Rest
Then...
5-mile Run

Enjoy

Notes: During the Snatch Hi-Pull - Go for maximum clearance. Weights must touch floor each time. Hold onto weights until complete.

01.08.10

Rest

31.07.10

Rest

30.07.10: "Al Asad Classic"

Race: "Al Asad Classic"
50-mile bike race

Results:
Coach - 2:7:15

29.07.10

Session 1: Power, Circuit Training
(1)
Three Rounds
10 x Snatch Hi-Pull @ 75% 1RM +
3-min Step-Up +
2-min Rest

(2)
Three Rounds
10 x Jerk @ 65% 1RM +
2-min Row +
1-min Rest

(3)
Three Rounds
6 x Tactical Pull-Ups +
6 x BOSU Bridge Press @ 2 x 60# DBs +
6 x Box-Swing Compound (Jump up to box + Jump down + Turn around + Jump up + Jump back down to start point + 1 x KB Swing = 1 x rep) +
6 x KTE
1-minute rest

Session 2: Endurance - 1:1 Intervals
On bike
10-minutes hard/10-minutes easy; 5/5; 4/4; 3/3; 2/2; 1/1
(50-minutes total)
Then cool-down

28.07.10

Session 1: Power, Power-Endurance
4 x 15m Walking OH Squat @ 20k KB
4 x 15m Walking OH Lunge @ 32k KB
Then...
One-Arm One-Leg Thruster
3 x Right/Right + 3 x Right/Left + 3 x Left/Left + 3 x Left/Right
One set @ each - 25# DB, 35# DB, 50# DB
Then...
2 x (5 x Squat Clean @ 32k KB + 10 x Swings @ 20k KB)
30m Bear Crawl
Then...
2 x 50 OH Sit-Ups + 40 x Clinch Good Mornings
3 x 30/30 SEAL Sit-Ups

Session 2: Fatigue 800's
Run for 90 minutes @ moderate pace
Then...
6 x 800m Intervals @ 105% 10-mile Race Pace
Jog for 1-2 minutes between each interval

27.07.10

3 x 20 Squat
3 x 10 Jump Squat
3 x 10 Goblet Squat (increase wt ea set - 50#, 60#, 75#)
Then...
Kettlebell Swing Breathing Ladder, 1-10 (Hold onto KB until complete)
Then...
Six Sets
6 x Shoot-and-Press @ 60# +
6 x Slasher-to-Halo @ 20k KB (Two-count)
2min rest between sets (Strict)
And then...
5 Rounds of
5 x Snatch Hi-Pull @ 70% 1RM +
10m "Over-Bodyweight" Bear Crawl
Then...
20-minutes of complex stretching and breathing exercises

NOTES:
"Over-Bodyweight" Bear Crawl: Coach @ 2 x 95# DBs (Bodyweight is 164# - do the math, and yes it sucked)

26.07.10: STEADY AS SHE GOES

Session 1: Metabolic Conditioning, Joint Mobility
3-mile Run @ easy pace
Then...
Joint Mobility complex - Dog + Crane + Pigeon Stretch + Crucifix Hold + Crucifix Pose + Etc...
For 30-minutes

Session 2: Power, Power-Endurance
3 x 20 Squat
3 x 10 Jump Squat
3 x 5 Tuck Squat
Then...
15/30 - 12/30 - 10/30 Reps
BOSU Bridge Press @ 90#/Slash-to-Jabs @ 2 x 15# KBs
(Looks like 15 reps of BOSU Press and 30 reps of Slash-to-Jabs, then 12 reps of BOSU Press, 30 Slash-to-Jabs, etc)
5-minute rest
Then...
Three Rounds
7 x Swings @ 32k KB +
30/30 Push Press @ 2 x 25# DBs (30 seconds work/30 seconds overhead hold)
Then...
"Cool-Down"

Session 3: Bike - Long Tempo, Endurance
Bike (Trainer) >90, @ 70% VO2 Max
Cool-Down

25.07.10: STOP AND GO

Intervals
1600m @ 80% MSO30 (Maximum Sustained Output for 30-minutes)
3.30min Active Rest
1400m @ 85% MSO30
3min Active Rest
1200m @ 90% MSO30
2.30min Active Rest
1000m @ 95% MSO30
2min Active Rest
800m @ 100% MSO30
1.30min Active Rest
600m @ 105% MSO30
1min Active Rest
400m @ 110% MSO30
1-mile Cool-Down

24.07.10: RKB

Session 1: Kettlebell Complex
KB Carry Complex, Continuous, 10-minutes
Then...
2 x 15m Walking Swings @ 50# Kettlebell
2-3 minute rest
2 x 15m Walking Swings @ 65# Kettlebell
2-3 minute rest
Then...
Six Sets
4 x TGU @ 65# KB +
30 Seconds Around Body Pass @ 50# KB +
30 Seconds Around Body Pass (other direction)
Then...
8 x 3 Single-Arm Snatch @ 65# KB (4 Sets per arm)
Then...
10 x 10m Weighted Bear Crawl @ Bodyweight
Rest between sets

Session 2: 15:15 Tempo Run
15-minutes @ 55% 10-mile Race Pace
15-minutes @ 90% 10-mile Race Pace
Cool-Down + Ab/Core exercises

23.07.10: BALANCING ACT

Session 1:
Warm up with med balls
Then...
One-Arm-One-Leg Thruster
3 x Reps of Each Variation
3 Sets - 1 @ 35#, 1 @ 40#, 1 @ 50#
Then...
3 x 10 One-Arm Bridge Press (5 reps ea side)
1 set @ 50#, 1 set @ 60#, 1 set @ 70#
Then...
100 x OH Squats @ 2 x 25# Plates
Then...
6 Rounds
5 x Renegade Man-Makers @ 2 x 25# DBs +
30 Sec x Double Plate Cleans @ 2 x 25# DBs +
20 Sec Rest
Then...
2 x 2min Plank Holds

Session 2: Progression Intervals
20-minute Warm-Up
Then...
3 Sets
5 minutes @ 70% 10-mile Race Pace +
1 minute @ easy pace
Then...
3 x 12 minute intervals, gradually increase from 50% 10-mile race pace to 110% 10-mile race pace per interval

22.07.10: CARRIED AWAY

Endurance Session > 60
Run 20:20:20:20
20-minutes @ 55% 10-mile Race Pace
20-minutes @ 75% 10-mile Race Pace
20-minutes @ 95% 10-mile Race Pace
20-minutes @ 110% 10-mile Race Pace

Gym Session:
Med Ball Drills for 10-minutes
Then...
5 Rounds
10m Farmer's Carry @ Bodyweight
10m Waiter's Carry @ 50% Bodyweight
10m Waiter's Carry @ 50% Bodyweight
10m Weighted Bear Crawl @ Bodyweight
10m Weighted Reverse Crawl @ Bodyweight
Then...
10 x BOSU Bridge Press @ 2 x 50# DBs
4 x 15/15 (15 seconds sprint/15 seconds easy) on Bike
20 x BOSU Bridge Press @ 2 x 40# DBs
3 x 15/15s on Bike
30 x BOSU Bridge Press @ 2 x 30# DBs
2 x 15/15s on Bike
30 x BOSU Bridge Press @ 2 x 30# DBs
2 x 15/15s on Bike
Then...
Cool-Down

21.07.10: REST DAY

Perform some active stretching, joint mobility drills, and drink a lot of water.

20.07.10: OVER THE TOP

Part 1: Time Trial
On Cross-Ramp/Bike/Cross-Trainer
5000m "Elevation" Gain for time
Note type of equipment, resistance level, and time...

Part 2: Gym Session
Box Complex
Six Rounds
30 Sec Box Jump @ 24" Box
60 Sec Step-Up @ 24" Box
30 Sec Rest
Then...
5-minute Rest
Then...
Weighted Box Jump Breathing Ladder
Reps 1-10
(Breathing Ladder works like this - 1 x Rep, then 1 x Breath for rest period; then 2 x Reps, then 2 x Breaths for rest period, and so and so forth until you arrive at 10 reps).
Then...
Six Rounds
4 x "Close-to-Bodyweight" FLR Row (2 x Reps ea. arm)
30 Sec Hi-Pull @ BB for Reps
30 Sec Rest
Then...
Cool-down with abdominal exercises

Results:
Time Trial: Coach - on Bike @ Level 18 resistance = 24min 04sec

NOTES: No doubt a grueling session, nevertheless one must keep in mind that even the "elevation" gain settings on the bikes and cross-trainers, although useful in simulating resistance, does not simulate oxygen deprivation associated with true elevation gain. If you want to take it a step further and make it even more real, wear a pro-mask or inhale/exhale only through the nostrils. Excellent breathing exercises - both of them.

19.07.10: ERNIE'S BRIGHT IDEA

1.) Warm-Up:
Med-Ball Complex - Various Throws and Catches

2.) Stamina:
2 x 10m Walking Swings @ 45# DB (Swing, lunge twice w/ DB in goblet hold, swing, repeat)
2 x 10m Walking Swings @ 50# DB
2 x 10m Walking Swings @ 55# DB
2 x 10m Walking Swings @ 60# DB

3.) Power-Endurance:
3 Sets of 2 Rounds (For Reps)
30 Sec Man Makers @ 2 x 30# DB
60 Sec Med Ball Slam
Then...
Caloric Ladder on Ski-Erg/Bike/Climber for time
60-50-40-30-20-10 Calories
(Burn 60 calories as fast as possible. Note the time. Recover for same amount of time. Then Burn 50 calories as fast as possible. Note the time. Recover for same amount of time. And on and on. Record total time.)
Then...
Curtis P Breathing Ladder (1-10)
(Curtis P = 1 x Clean + 1 x Lunge + 1 x Lunge + 1 x Jerk)
Hold onto weight until complete w/ ladder
Then...
Cool-Down

Results:
Man-Maker/Ball Slam Complex:
Coach: Set 1: 11 mm/44 slams; Set 2: 10 mm/48 slams; Set 3: 9 mm/53 slams
Caloric Ladder for time: Coach - on Cross Ramp @ Level 18 resistance: 12min 48sec
Curtis P Ladder: Coach
Cool-Down: 100 OH Sit-Ups + 100 "Clinch" Side-benders w/ plate

NOTES: I am always amazed by the fact that no matter how much we innovate, those within our group continue to devise new ways and methods to crush the soul. Of course, the purpose being to rebuild and reform the individual into something holistically more than his former self. Then again, sometimes our sessions simply crush the soul and leave one in a heap upon the floor, left for dead. That always cracks us up. Hilarious.

18.07.10: ONE MINUTE SILENCE

1.) Endurance <60:
12-min @ 55% 10-mile Race Pace
12-min @ 85% 10-mile Race Pace
12-min @ 105% 10-mile Race Pace
Then 6 x 100m Stride-Outs (Just over 10-mile Race Pace)

2.) Metcon:
Cauldron + Med Ball Drills

3.) Power:
Six Sets
6 x BB Shoot and Press @ BB + 45# Plate
6 x FLR Row @ 2 x 45# DBs
Rest as needed between sets
Then...
Three Sets of 2 Rounds
6 x Lunge @ 80% Bodyweight
10 x High Box Jump

Then...
Three Sets of 2 Rounds
10 x Double Swings @ 2 x 15# DBs
10m Reverse "Close-to-Bodyweight" Bear Crawl

4.) Cool-Down:
100 x OH Sit-Ups w/ 35# Plate
2 x 2min Plank Holds

NOTES: I Wear My Skin

17.07.10: RECCE

1.) Warm-Up:
Various throws and catches w/ Med Ball, 10-minutes
Then...
2 x 10m Farmer's Carry + 2 x 10m Waiter's Carry + 2 x 10m Waiter's Carry + 2 x 10m Keg Carry + 2 x 10m Overhead Carry

2.) Strength, Stamina:
Five Rounds
4 x TGU (Heavy)
15m "Close-to-Bodyweight" Bear Crawl
Continuous Mvt.
Then...
5-Minute Rest
Then...
2 Sets of 3 x 30/30 Box Hurdle Ball Slam Complex @ 36" Box + 20# Ball
30 Seconds work (Hurdle Box, Slam Ball, Turn Around, Repeat)
30 Seconds "rest" (Squat in Tuck-Hold Position)
Rest while partner executes set
Then...

3.) Power-Endurance:
21 x Thrusters
30 Sec Clinch FLR
19 x Thrusters
30 Sec Clinch FLR
15 x Thrusters
30 Sec Clinch FLR
12 x Thrusters
30 Sec Clinch FLR
9 x Thrusters
30 Sec Clinch FLR
Then...
Cool-Down

Results:
Today's Training: Coach, Loew
TGU: Coach @ 60# DB; Loew @ 60# DB
"Close-to-Bodyweight" Bear Crawl: Coach @ 2 x 80# DBs; Loew @ 2 x 80# DBs

NOTES: I recently asked a co-worker of mine to explain the purpose of the pills sitting upon his desk. He told me with beautiful eloquence, "it's like no-explode man, I use it to get crazy pumped for the gym." Interesting. I asked him if he needed to take the pills to effectively train. He said "yes." To which I replied, "then without them, you're worthless." Look folks, as I've said before - training is more than about building musculature. It's about building mental toughness - it's about kindling the fire that says "drive on" when your body says "don't." Put out or get out. Do the work - it's not complicated.

16.07.10: TENACITY

Training:
5K Run w/ Body Armor + 100 Squats w/ Body Armor + 100 Pull-Ups w/ Body Armor

NOTES:
Run: Coach, Loew, Medina
Squats/Pull-Ups: Coach

The team woke up at 0500 this morning to do the 5K Body Armor Run. Another example of true dedication and mental toughness. Some men hit the snooze button and roll over. Others wake up and do something. Which one are you?

15.07.10: DETOX

Active Recovery. Stretching. Yoga. Light Run. Fasting. Lots of water...

14.07.10: BLOOD AND IRON

1.) Metcon:
Run >60

2.) Warm-Up/Dexterity:
Med-Ball Drills, 15-minutes

3.) Power:
3 x Swings
Every 30 Seconds for 10 Minutes

4.) Work-Capacity:
Progression/Digression Complex
Reps 1/10; 2/9; 3/8; 4/7; 5/6; 6/5; 7/4; 8/3; 9/2; 10/1
Russian Twist (Two-Count) @25# Plate/DB Swing @50# DB
Then...
3 Sets of 2 Rounds
30 Sec x 24" Box Jumps
60 Sec x Weighted Step-Ups w/ 2 x 30# DBs in Rack Position
Rest between sets
Then...
2 x 30/30 (30 Sec Work/30 Sec "Rest" in overhead position) BOSU Bridge Press (For Reps)
4 x 30/30 Push Piston Press (30 Sec Work/30 Sec "Rest" in overhead position)
Then...
50 x Overhead Sit-Ups
50 x Side-Benders

5.) Mobility
Full Circuit - Daily Dozen Joint Mobility Drills

Results:
1. Swings - Coach Wt: 60#; Ernie Wt: 50#; Loew Wt: 65#
2. Pro/Dig Complex - Coach Time: 5min31sec; Ernie Time: 6min34sec; Loew Time: 5min32sec
3. Box Complex:
Set 1: Coach Jumps/Step-Ups: 32/38 ; Ernie Jumps/Step-Ups: 24/14 ; Loew Jumps/Step-Ups: 30/26
Set 2: Coach Jumps/Step-Ups: 31/39 ; Ernie Jumps/Step-Ups: 33/18 ; Loew Jumps/Step-Ups: 35/24
Set 3: Coach Jumps/Step-Ups: 30/47 ; Ernie Jumps/Step-Ups: 30/24 ; Loew Jumps/Step-Ups: 27/25
4. 2x30/30 BOSU Bridge:
Ernie Picks Weight: 2 x 40# DBs
Coach Reps: 33; Ernie Reps: 31; Loew Reps: 31
5. 4x30/30 Push Piston Press:
Loew Picks Weight: 2 x 15# DBs (Loew went with 2 x 20# DBs though)
Coach Reps: 54 Reps; Ernie Reps: "Lost in the sauce"; Loew Reps: "I forgot"

NOTES: This is an old one pulled from the archives - from the early days before we had a name for our programming. Even then, our approach was systematic. Cross-Training workouts might make you vomit, but this session truly pries at each and every weakness, across the body, across the spectrum of fitness. The endurance run already taxes the body's systems, which means it's harder to recruit the power necessary to execute part 2. By the end of the progression/digression complex, blood is surging towards your arms and shoulders, which leaves very little to push with during the box complex. It goes on and on, but as you can see when you begin to pull it apart, it's about more than just brute force - it's about shocking the nervous system, and sharpening neural pathways, and generating physiological memory. And that's what we mean when we say "amateurs workout, professionals train."

13.07.10: HELL'S KITCHEN

Session 1: Endurance Training

1:1 Interval Complex
15 Sec @ 55% 2-mile race pace/15 Sec @ 80% 2-mile race pace; 30/30; 45/45; 1.5min/1.5min; 3min/3min; 6min/6min; 3min/3min; 1.5min/1.5min; 45/45; 30/30; 15/15

Session 2: Gym Training

1.) Warm-Up:
3 x 20 Squat
3 x 10m Bear Crawl
3 x 10m Reverse Bear Crawl

2.) Strength:
Walking Overhead Squats (2 Steps, Squat, Repeat. DB held overhead throughout)
2 x 10m @ 40#
2 x 10m @ 55#
2 x 10m @ 65#
Rest 2-3 minutes between each weight progression

3.) Work Capacity:
6 Sets of...
4 x TGU (2 x Ea Side, Heavy)
30 Sec Mountain Climbers
30 Sec Rest
Then...
100 x Goblet Squats @ 45# DB
Then...
5 x 3 "Funky" Keg Squat @ 100#
Then...
10 Sets
10m Weighted Bear Crawl @ 2 x 75# DBs
Partition as necessary

4.) Durability:
Core Cluster
5 Sets (Not Timed)
10 x Clinch Good-Mornings @ 35# Plate
20 x SEAL Leg-Levers
30 Sec Clinch FLR

NOTES: Allow at least 3 hours separation and recovery between the sessions. During the Goblet Squats, tuck your elbows in, keep your forearms extended away from the body and parallel to the ground. The Goblet Squats, if executed properly, smoke the forearms, biceps and quads - turns them into jello, which leaves you struggling during the "Funky" Keg Squats. The "Funky" Keg Squats are so named because the 100# DB is cradled in the arms much like a Keg (Hence the "Keg" part), and you squat on the tips of your toes, which causes your legs to wobble like Elvis or James Brown (Hence the "Funky" part). What does this exercise work? Who knows - Forearms? Ankles? Some say it just works your patience. Whichever the case, the facial expressions are always priceless during this exercise.

12.07.10: SLEEP WHEN YOUR DEAD

Session 1: Gym Training
1.) Warm-Up:
Medicine Ball Drills, 10 minutes

2.) Strength:
One-Arm, One-Leg Squat Push Press
3 Sets x 3 Reps of Each Variant (Left-Left, Right-Right, Left-Right, Right-Left)
1 Set @ 25#, 1 Set @ 35#, 1 Set @ 45#
Then...
3 x 10 (5 x Ea Side) One-Arm Bench Press
1 Set @ 55#, 2 Sets @ 70#

3.) Stamina:
3 x 10 Goblet Squat
1 Set @ 60#, 1 Set @ 70#, 1 Set @ 80#

4.) Power-Endurance:
6 Rounds of...
5 x Renegade Man-Makers @ 2 x 30#
10 x Squat Hi-Pull @ 2 x 30#
60 Second Rest

Session 2: Work Capacity Training
1.) Carry Complex:
7 Rounds of...
10m x Shoulder Carry +
10m x Shoulder Carry +
10m x Zercher Carry +
10m x Overhead Carry

2.) "Passing the Buck":
P1: 10 x DB Swings @ 45#
P2: Clinch FLR while partner executes
10 Rounds

3.) Endurance/Durability:
3-mile Run
Then...
50-40-30-20-10 Reps
SEAL Sit-Ups

NOTES: Anyone can push themselves to their physical breaking point. That's easy. Given the proper level of intensity, these sessions will break some of you off. The real goal of this training is to get to your breaking point, and then learn how to push beyond that. Once you've breached that barrier, that's when the training truly begins. That's when you start conditioning more than your body - you're conditioning yourself to be mentally tough as well. When you have to dig deep, that's when discipline and depth of character is made manifest.