31.08.10

3-mile Run to Ropes and Sandbags
Then...
Five Sets
2 x 20' Rope Climbs +
15 x Sandbag Swings
Then...
3-mile Run back to the house, shower...

Then...
Vacation - see you in two weeks

30.08.10

Session 1: Power-Endurance/20:20:20 Intervals
20/20's (20 sec sprint/20 sec "less hard")
Continuous for 20 minutes

Session 2: Specific Strength-Endurance
Work up to 1RM OH Squat
Then...
Max Reps OH Squat
20-minutes
Then...
4 x 30/30 Bridge Press (Heavy)

29.08.10:

Renegade Race To 30:
30 x Renegade Man-Makers, for time

NOTES: (1 x Renegade Man-Maker = w/ 2 x DBs execute - 1 x Push-Up + 1 x Right Arm Row + 1 x Left Arm Row + Snap to Squat Position + 1 x Clean + 1 x Jerk)

28.08.10

Endurance Conditioning:
Run > 90min @ moderate pace w/ periodic intervals +
4 x 100m Form Drills

27.08.10

Strength, Compound Movements:
One-Arm-One-Leg Thrusters
3 reps right-arm-right-leg
3 reps left-arm-left-leg
3 reps left-arm-right-leg
3 reps right-arm-left-leg
3 sets @ ea wt - 25#, 30#, 50#
Then...
3 x 10 Goblet Squats
(1 @ 60#, 1 @ 70#, 1 @ 100#)
Then...
20m Weighted Bear Crawl +
20 x Double Swings +
20m Weighted Bear Crawl +
15 x Double Swings +
20m Weighted Bear Crawl +
10 x Double Swings +
20m Weighted Bear Crawl +
5 x Double Swings
Then...
3 Sets
23 x OH Sit-Ups +
30 Sec FLR
Then...
2 x 30/30 (30 Sec work/30 Sec "rest" OH hold) Push-Press @ 60#
Then...
Cool-down

26.08.10

Session 1: Fell Intervals
Warm-up w/ Trail Run > 45min
Then...
3 x 1200m Fell Intervals (the "Fell", or hill, must be a nearly continuous upward gradient the entire distance of the interval)

Session 2: Full Spectrum Training
Warm up w/
3 Sets
Reps 1-3-5-7
Deadlift + Hi-Pull + Hammer Curls @ 2 x 25# KBs (For Speed)
Then...
3 Rounds
10 x Clean & Jerk @ 110# +
2min Swing/Hi-Pull/Snatch @ 2 x 25# KBs +
2min Rest
Then...
Continuous Mvt (no breaks)
60-40-20 Headcutters
20-40-60 Good-mornings
60-40-20 BOSU Bridge Press
(First round looks like = 60 reps x Headcutters + 20 reps x Good-mornings + 60 x reps BOSU Bridge Press)
Then...
4 x 30/30 SEAL Sit-Ups (30 Sec Work/30 Sec FLR) +
4 x 30/30 Leg-Levers (30 Sec Work/30 Sec FLR)
Then...
Cool-Down

25.08.10

Session 1 - Endurance:
Hike 3+ Hours w/ 45# Pack

24.08.10

Session 1: Aerobic Base Conditioning
10K Run @ moderate pace +
Form Drills

Session 2: Power-Endurance
Warm-up w/ Med Ball Drills +
Then...
Four Sets of Two Rounds
5 x Rope Pull-and-Sprint (w/ 100# Sandbag Load) +
5 x Renegade Man-Makers @ 2 x 30# DBs
Time each set
Set time = rest time between sets
Then...
Awkward Lifts
w/ Logs and Boulders by the creek bed...
Then...
Cool-Down

23.08.10

Active Recovery:
Full ROM Stretching +
Ice Bath +
Hydrotherapy

22.08.10:

Full-Spectrum Conditioning:
Warm-up w/
5K Run @ easy pace
Then...
3 Sets
500m Sprint +
50 x Kettlebell Swings +
500m Bear Crawl
Then...
Practice:
Five-Foot Precision Jumps,
30-minutes
Then...
Cool-Down

21.08.10

Endurance Conditioning:
Run > 90min @ mostly moderate pace. Include a few various fartlek combinations

20.08.10

Active Recovery

19.08.10

Work-Capacity Intervals:
During a continuous run...
2-mile warm-up +
2 x 2min/2min Intervals (2min work/2min "less hard") +
4 x 60/60s (60 sec work/60 sec "less hard") +
8 x 30/30s (30 sec work/30 sec "less hard") +
2-mile cool-down

18.08.10

Session 1: Endurance Conditioning
Run >60 min

Session 2: Work-Capacity
3 Sets of 2 Rounds
6 x Turkish Get-Ups (HEAVY) +
60 sec x Russian Twist
Rest 2-3 minutes between ea. set
Then...
3 Sets of 2 Rounds
30 sec x Kettlebell Swing +
60 sec x Weighted Lunge (wts in rack pos)
Rest 2-3 minutes between ea. set
Then...
3 Sets of 2 Rounds
6 x Renegade Man-Makers +
30 x sec FLR
Rest 2-3 minutes between ea. set

17.08.10

Session 1: Tempo Run
4-mile Run @ 90% Race Pace
Then...
6 x 100m Form Drills

Session 2: Calisthenics
8 x 30/30 Squat Variations (30 sec work/30 sec static hold) +
8 x 30/30 Push Variations (30 sec work/30 sec static hold) +
8 x 30/30 Ab Variations (30 sec work/30 sec static hold) +
8 x 30/30 Pull Variations (30 sec work/30 sec static hold)

NOTES: For each evolution, utilize eight different variations of the exercise. For example, during "Squat Variations", do 1 x 30/30 ea. of Close-Leg Squat, Sumo-Squat, Split Jump, Knee Jump, Squat Jump, etc until you have completed a total of 8 x 30/30 squat variants. Get the idea?

16.08.10:

Session 1: Aerobic Base Conditioning
Run >90 minutes @ moderate pace

Session 2: Circuit Training
Warm-up w/
3 x 20 Squats
3 x 30m Bear Crawl
Then...
6 Rounds of:
60 sec x Alternating Kettlebell Waves w/ 2 x 25# KBs +
15 x Thrusters @ 2 x 30# DBs +
60 sec x Double Kettlebell Waves w/ 2 x 25# KBs +
10 x Front Squat @ 100# +
60 sec x Double Lateral Waves w/ 2 x 25# KBs +
3-minute Rest
Then...
8 x 4 Turkish Get-Ups
Then...
"Ab Blaster"
Cool-Down

NOTES: Kettlebell Waves - much like a swing, but stand erect and maintain rigid core-tension. Your maximum power output will be determined by a combination of shoulder strength and core strength. Maintaining rigid core tension is critical, because it reduces the stress placed on the vertebrae.

15.08.10

REST DAY

Notes: There's no point to driving your body into oblivion every time you train. You must plan for rest. And rest must be just that - REST. Fail to rest, and you'll likely begin over-training. Over-training leads to poor form. Poor form leads to poor performance. Poor performance leads to poor results. You get the picture

14.08.10: SUCKFEST SATURDAY

Fatigue 800's:
Run > 60 minutes +
6 x 800m Intervals @ 115% 10-mile Race Pace
Then...
Man-Maker Race-to-30:
30 x Renegade Man-Makers @ 2 x 30# DBs
For Time...
Then...
Cool-Down, for real

Or...

Hiking
On moderate-difficult terrain
Duration > 3 hours

NOTES: Intelligent and elite training ought to be scientific. Nevertheless, there is value in keeping the training plan closed from time to time. For your mind to remain engaged, and for the training process to remain real and meaningful, one must just go out and do something, without applying hours of intensive analytical thought to the planning process. Sometimes it's better to just sling on the pack and hike for a few hours. Enjoy.

13.08.10

Session 1: Aerobic Base Conditioning
6-mile Run @ Moderate Pace

Session 2: Power
Triplet Complex # 1
3 x Cleans
Every 30 Seconds
For 10-minutes
Triplet Complex # 2
3 x Snatch Hi-Pull
Every 30 Seconds
For 10-minutes
Triplet Complex # 3
3 x Hang Snatch
Every 30 Seconds
For 10-minutes
Then...
Cool-Down

NOTES: This is an old one, pulled from the archives. A more traditional approach to power-training; very effective; very taxing.

12.08.10:

Session 1: Long Intervals
20-minute Warm-Up Run
Then...
5 x 4min Intervals @ 105% 10-mile Race Pace
2-minute Easy-Pace Interval between each set
Then..
Cool-Down

Session 2: Work-Capacity Test
In 60 Minutes, Continuously Running Clock...
100 x Push Press +
100 x Squats +
100 x SEAL Sit-Ups +
Maximum Distance Run

NOTES: During Session 1, the goal is to run each interval at "just faster than" 10-mile Race Pace. So if your 10-mile Race pace is at 6 min-per-mile, then your target interval pace should be about 5:57 or 5:56 min-per-mile pace. Do not stop! Jog through "easy-pace" intervals until you have completed all five intervals. Execute Session 2 between three and six hours after Session 1. Session 2 works like this - execute 100 x Push-Presses, 100 x Squats, and 100 x Sit-Ups in sequence - no partitioning, no breaks - execute as fast as possible. Then, with the remaining time, run as far as possible. It helps if you're running on a known course. If you're not, use your best estimate, but understand that it is only that - an estimate. Once you're done with the 60-minute session, cool-down, seriously.

11.08.10

Session 1: Aerobic Base Conditioning
5-mile Run @ Easy Pace
6 x 100m Progression Intervals

Session 2: Strength Training
4 Sets, 6-way DB Complex
6 x Deadlift +
6 x Hang Clean +
6 x Front Squat +
6 x Upright Row +
6 x Back Squat +
6 x Push-Press
1 set @ 2 x 25#, 2 x sets @ 2 x 30#, 1 x set @ 2 x 50#
3-minutes rest between sets (strict) +
Maintain strict form, proper posture and core tension
Then...
4 Sets
10m Walking Squat Clean and Press @ 2 x 50# DBs
(Take two steps w/ weights in rack position, squat, clean and press. Repeat)
Rest 1-minute between each set
Then...
"Cool-Down" w/ Abs

NOTES:
Coach - Strength Training

10.08.10: Once More Into The Breach

Functional Training/Mental Toughness:
Run w/ empty Rucksack for 5-miles to Sandbag Pile
Then...
Load 3 Sandbags into your rucksack
Ruck run 1-mile for time
Then...
Rucksack Man-Makers
Max Reps in 15 minutes
(1 x Rep = 1 x Clean + 1 x Press + Lower the Rucksack onto your back and squat + 1 x Press + Lower the Rucksack onto your front and squat)
Then...
Dump out the three sandbags
And carry each sandbag back to the pile (1-mile away), cradled in your arms
Do this for time
Then...
5 x 15-foot Rope Climbs for Time (continuous)
Then...
Recite from memory, Henry V, Act III, Scene 1
Then...
Cool-down, for real

NOTES: Not fun.

09.08.10

Endurance Conditioning:
2-hour Run @ moderate pace for most of the duration. Dig in a few times, fartlek-style, but partition with ample "easy" pace periods.

NOTES: You May Die

08.08.10

Session 1: Power-Endurance
Warm-up w/
3 x 20 Squats
3 x 10 Split Jump
3 x 5 Tuck Jump
Then...
4 Sets
10m Overhead Lunge w/ KBs +
10m Bear Crawl +
10m Flying Burpees (Back to KBs)
Then...
10 x KB Snatch
20 x Around-Body Pass
10 x KB Snatch
30 x Front Squat
10 x KB Snatch
40 x Rack Lunges
10 x KB Snatch
50 x Swings
10 x KB Snatch
Then...
Cool-Down

Session 2: Endurance Conditioning
3 x 17min Intervals @ 105% 10-mile Race Pace
4 x 100m Stride-Outs
Stretch

07.08.10

Endurance, Power-Endurance Conditioning
Run >60 minutes
Then...
3 Sets of 2 Rounds
6 x Double KB Cleans +
6 x Snatch Hi-Pull +
6 x Push-Press +
6 x Bent-Over Row +
6 x Upright Row +
6 x Push-Press
Then...
5-minute Rest
Then...
Breathing Ladder (1-10) Russian Twist
Then...
"Pukey"
21 x Thrusters +
30 Sec FLR +
18 x Thrusters +
30 Sec FLR +
15 x Thrusters +
30 Sec FLR +
12 x Thrusters +
30 Sec FLR +
9 x Thrusters
Then...
Cool-Down

NOTES: "Pukey" was aptly named.

06.08.10

Circuit Training

Circuit 1
Three Rounds
10 x Snatch Hi-Pull +
2.00 min Tuck Jump +
2.00 min Rest

5-minute Rest

Circuit 2
Three Rounds
10 x Push-Press +
2.00 min Farmer's Carry Run +
2.00 min Rest

5-minute Rest

Circuit 3
Three Rounds
7 x Renegade Man-Makers +
7 x OH Squats +
7 x Russian Twist (Two-Count)

Then...
"Cool-Down"

05.08.10

Session 1: Tempo Run
1-mile warm-up +
4-mile Tempo Run +
1-mile cool-down

Session 2: Work-Capacity Conditioning
Continuous Movements (no breaks)
For time
50 x Push-ups +
50 x Weighted Sit-Ups w/ 50# DB +
50 x Push-Press @ 2 x 25# KBs +
50 x Deadlift @ 100# +
50 x Swings @ 30# +
50 x Hi-Pull @ 2 x 25# KBs +
50 x Goblet Squats @ 50# +
50 x Around-body-Pass @ KB +
50 x Lunges +
50 x Around-body-Pass @ KB +
50 x Slasher-to-Halos @ KB +
50 x OH Squat @ 50# +
50 x Piston Press @ 2 x 30# DBs +
50 x Leg-Levers

NOTES:
Session 1 - Coach, Aaron
Session 2 - Coach
Session 2 was much more difficult than I had anticipated, and really, was a head-rush and psychological obstacle more than anything. Real suckfest.

04.08.10

Session 1: Aerobic Conditioning/Endurance
Run >60min @ easy pace +
20-minutes Complex Stretching/Yoga

Session 2: Full Spectrum Conditioning
Part 1 - Strength Work (slow, controlled movements)
Two Rounds @ 2 x 25# KBs
8 x Reps Upright Row +
8 x Reps Rack Squat +
8 x Reps Military Press
Then 2-3 minute Rest
Then...
Two Rounds @ 2 x 35# DBs
5 x Reps Upright Row +
5 x Reps Rack Squat +
5 x Reps Military Press
Then 2-3 minute Rest
Then...
Part 2 - Power (For Speed)
Two Sets of Two Rounds @ 2 x 50# DBs
5 x Reps Snatch Hi-Pull +
5 x Reps Hang Squat Clean +
5 x Reps Jerk
2-3 minutes Rest between sets
Then...
Part 3 - Power-Endurance Work
3 x Breathing Ladders (1-6 Reps) Renegade Man-Makers @ 2 x 30# DBs
Then...
"Cool-Down" w/ static holds and breathing exercises

03.08.10:

Session 1: Strength-Endurance

Warm-up w/ Joint Mobility complex

Then...

10 x Front Squat @ 100# +

15 x Push Press @ 2 x 30# DBs +

20 x Lunges @ 2 x 50# DBs +

15 x Push Press @ 2 x 30# DBs +

30 x Sumo Squat Deadlift @ 2 x 50# DBs +

15 x Push Press @ 2 x 30# DBs +

40 x Double Swings @ 2 x 30# KBs +

15 x Push Press @ 2 x 30# DBs

Then...

5-minute Rest

Then...

Three Rounds

400m Interval +

50 x Thrusters +

100m DB Rack Carry @ 2 x 50# DBs

Then...

"Cool-Down"

Session 2: Aerobic Conditioning

8-mile Run @ 65% 10-mile Race Pace

4 x 100m Intervals @ 110% 10-mile Race Pace upon completion of run

Then...

Cool-Down