02.10.10:

Endurance >90 Min:
All @ Easy Pace
Then...
5Min FLR

01.10.10:

Endurance - 60Min:
Mostly @ Easy Pace
Include 5 x 1Min Intervals @ 110% 10-Mile Race Pace
Then...
Cool-Down

30.09.10:

Accumulation:
Warm-Up w/
Kettlebell Circuit
1Min, Continuous for Ea. Exercise
Round-the-World +
Round-the-World (other way) +
Figure-8 +
Figure-8 (other way) +
Halos +
Halos (other way) +
One-Arm Swing +
One-Arm Swing +
OH Squat +
One-Arm Clean +
OH Squat +
One-Arm Clean
Then...
(1)
Clean and Jerk Breathing Ladders
5 x 1-3 @ 80% Bodyweight
Then...
4Min Rest
(2)
TGU (Heavy) Ladders
2 x 1-4 (Ea Side)
Then...
4Min Rest
(3)
Goblet Squat Ladder
1-10
Then...
4Min Rest
(4)
Bridge Press Ladder
1-10-1
Then...
Cool-down

29.09.10:

Active Recovery

28.09.10:

Complementary Circuit:
Warm up w/
3 x 20 Squat
3 x 10 Squat Jump
3 x 5 Knee Jump
Then...
Squat Reps 80-64-48-32-24-12
KB Swing Reps 40-32-24-16-12-6
Hi-Pull Reps 20-16-12-8-6-3
Then...
"Abbey"

27.09.10

Intervals:
Warm-up w/
3 x 20 Squat
3 x 10 Wall Squat
3 x 5 Knee Jump
Then...
Four Sets, 6-Way KB Complex
6 x Single-Arm Clean (3 ea side) +
6 x Goblet Squats +
6 x Single-Arm Hi-Pull (3 ea side) +
6 x OH Get-Ups +
6 x Single-Arm Snatch (3 ea side) +
6 x Swings
Go for maximum power-output each set
3-4Min Rest between sets
Then...
7 x 800m Intervals @ PR 2-Mile Time
1:1 Interval Time:Rest Period
Then...
"Pound Sand"

26.09.10

REST

25.09.10:

Aerobic Base Conditioning, Functional Strength:
5-Mile Run @ 70% RP
Then...
2 Sets of 2 Rounds
8 x One-Arm Swings +
8 x One-Arm Hi-Pulls +
8 x One-Arm Snatch
Then...
2 Sets of 2 Rounds
8 x One-Arm Cleans +
8 x One-Arm FS +
8 x One-Arm Push Press +
8 x One-Arm Isometric Press
Then...
2 Sets of 2 Rounds
8 x One-Arm Swing +
8 x One-Arm SLDL +
8 x One-Arm Clean & Jerk +
8 x One-Arm OH Squat
Then...
3 x 45 Sec OH Hold w/ 45# KB
3 x 45 Sec V-Sit w/ 45# KB

24.09.10:

Endurance:
Run >60Min @ Easy Pace
Then...
KB Swing Breathing Ladders @ 45# KB
Continuous for 30 Minutes
Then...
Cool-Down

23.09.10:

Progression:
"RKB20/20"
20 x RTW +
20 x RTW (Other direction) +
20 x Figure-8 +
20 x Figure-8 (other direction) +
20 x Halos +
20 x Halos (other direction) +
20 x Hi-Pull-and-Drop (alternating) +
20 x Goblet Squat +
20 x OH Sit-Up +
20 x Knee Jump +
20 x Hang Clean +
20 x Hi-Pull Clean +
20 x FSPP +
20 x HUG Sit-Up +
20 x Hang Snatch +
20 x OH Squat +
20 x RTW +
20 x RTW +
20 x Swings
All @ 45# KB
Continuous Mvt
Hold onto KB entire duration

22.09.10

Power-Endurance, "Tabata Hell":
Warm-Up w/ Joint Mobility Complex
Then...
3 x 20 Squat +
3 x 10 Wall Squat +
2 x 5 Tuck Jump
Then....
8 x 20/10 Sprint/Rest +
2Min Rest +
8 x 20/10 Sprint @ 2 x 25# KBs/Rest +
2Min Rest
Then...
3 x KB Swings @ 45# KB
Every 30 Seconds
For 10 Minutes
Then...
3 Sets
30 x Leg-Lifts +
30SEC FLR

21.09.10

Supplementary Strength, Endurance:
Run > 60Min @ Easy Pace +
1-Mile Bear Crawl
Then...
Daily Joint Mobility Complex
Then...
5 x Sets, 6-Way DB Complex
6 x DL +
6 x Hang Clean +
6 x FSPP +
6 x Upright Row +
6 x Back Squat +
6 x Bent-Over Row
2 Sets @ 2 x 25#, 2 Sets @ 2 x 30#, 1 Set @ 2 x 50#
2Min Rest between Sets (Strict)
Then...
100 x OH Sit-Ups @ 45# KB, No Partitioning

20.09.10:

Session 1: Endurance Conditioning:
Run > 2hrs @ Easy Pace
Then...
Stride Drills (Focus on Stride Length and Movement Economy)

Session 2: Joint Mobility Drills
14Min Mobility Complex:
Torso Rotation + Hip Rotation + Lateral Torso Wave + Front-to-Back Torso Wave + Neck Rotation + Qi Gong Torso Rotation + Shoulder Shrugs + Arm Circles + Bear Stretch + Cossack Stretch + Table Stretch + Seal Stretch
Then...
7Min Breathing Complex

NOTES: Back to basics for the next few weeks, reintroducing frequent and consistent endurance conditioning, and employing power and strength training as a supplement. Heavy emphasis on joint mobility, movement economy and effective breathing. You can't make bricks without clay - if you have no raw materials, then you have nothing with which to build.

19.09.10

"Fatigue Man-Makers"
Run > 60Min @ Moderate Pace (using the Borg Scale)
Then...
Five Sets of
10 x Renegade Man-Makers +
10m Bear Crawl +
10m Flying Burpee back to DBs
2-3Min Rest between Sets

18.09.10

Work-Capacity:
Warm-up w/ 10Min Run
Then...
4 x 10m Walking OH Squats
1 @ 55#, 1 @ 75#, 1 @ 95#, 1 @ 105#
Then...
Progression/Digression Complex
Cable "Grip-and-Rip"/Cable Shoot Press @ 50#
Reps 1/10; 2/9; 3/8; 4/7; 5/6; 6/5; 7/4; 8/3; 9/2; 10/1
Then...
8 x 3 Fore-Foot Zercher Squats (Heavy)
Then...
4 x 30/30 Sprints +
10 x Push-Press +
3 x 30/30 Sprints +
15 x Push-Press +
2 x 30/30 Sprints +
20 x Push-Press
Then...
3 Sets of 2 Rounds
30 Sec Headcutters +
60 Sec Crucifix Hold

17.09.10:

Endurance >60 Min
Mostly @ easy pace, w/ infrequent bursts of speed

16.09.10:

Power-Endurance, Work-Capacity:

"Man-Maker 50"
20 x Renegade Man-Makers
2 Min "Rest"
15 x Renegade Man-Makers
1.5 Min "Rest"
10 x Renegade Man-Makers
1 Min "Rest"
5 x Renegade Man-Makers
"Cool-Down"

NOTES: You can sacrifice form for greater speed, or you can sacrifice speed for greater form. Then again, you can take the hard path - the honest path - and execute great speed and great form. Very few ever do both because it requires work and discipline.

15.09.10:

REST DAY

14.09.10:

Cardiovascular Work-Capacity Time Intervals:

3 x 5Min Intervals
2Min Rest between Each
Then...
5 x 1Min Intervals
1Min Rest between Each
Then...
"Cool-Down" w/ 300 Sec FLR

NOTES: Absolutely no warm-up at all. Start standing still, and then immediately go headloing intpo a dead-sprint. Go all out for entire duration of each interval.

13.09.10:

Movement, Agility:

Warm Up w/ APK Warm-Up
Then...
Jump Patterns,
Five Rounds

W X
Y
M D
Then...
Five-Foot Precision Drills
Then...
100 x Vaults
100 x Shimmy Drills
100 x Leg-Ups

NOTES: Jump Pattern - Jump the Pattern of Each Letter, then Jump to the next letter until you complete one evolution. Continue until Five Rounds complete. Don't make it easy on yourself - the greater the distance between letters, the better. Five-Foot Precision Drills - You are jumping from Starting Point "A", five feet to Precision Point "B", whether it be a wall, a fence post, etc. Know your level of ability, and scale your degree of "precision" accordingly.

12.09.10:

REST and Recovery

11.09.10:

Deadlift Test:
Bodyweight + Age = Reps and Weight
Goal: For Time, with minimal Partition

NOTES: Bodyweight = 170#. Age = 25. So that's 195 Reps @ 195#, with minimal partitions, the goal being completion in minimal time.

10.09.10:

Stride Intervals:
20Min Warm-Up @ Easy Pace
Then...
100 Strides Fast/100 Strides "Not as Fast"; 90/90; 80/80; 70/70; 60/60; 50/50; 40/40; 30/30; 20/20; 10/10
Then...
Cool-Down

09.09.10:

Progression Intervals:
3 x 10Min Progressions +
4Min "Rest" Between Progressions

NOTES: Start each progression at approximately 55% Race Pace. Increase speed incrimentally. The last minute of each progression should be at approximately 110% Race Pace. All 4min "Rest" periods are in the Front Leaning Rest.

08.09.10:

Strength, Power:
Warm-Up w/
4 x 30/30 Switchstance Drill
4 x 30/30 Crucifix Hold/Crucifix Pose
Then...
BB Complex
3 Sets of 2 Rounds
6 x DL +
6 x Power Clean +
6 x SOHS +
6 x Bent-Over Row +
6 x Back Squat +
6 x Hang Hi-Pull
2 Min Rest Between Sets
Weight Progression
Then...
15 x Push Press +
45 Sec Double Rope Waves +
12 x Push Press +
45 Sec Alternating Rope Waves +
10 x Push Press +
45 Sec Lateral Rope Waves

07.09.10:

Power-Endurance:
Warm-up w/
3 x 20 Squats + 3 x 10 Split Jump + 3 x 5 Tuck Jump
10Min Bike @ Easy Pace
Then...
Progression/Digression Complex
1-10/10-1
Russian Twist/Shoot Press
Then...
6 Sets
4 x TGU (Heavy) +
30 Sec Mountain Climber +
30 Sec FLR
Then...
4 x 30/30 Intervals
(30 Sec Sprint/30 Sec "Less Hard")
Then...
4 x 30/30 Hip Bridge Press
Then...
"Cool-down" w/ "Ab Blaster"

NOTES: Ab Blaster =
10 x KTE + 20 Sec FLR + 30 x OH Sit-Ups + 20 x KTE + 10 Sec FLR + 20 x OH Sit-Ups + 30 x KTE + 20 Sec FLR + 10 x OH Sit-Ups

06.09.10

Cardiovascular Power-Endurance:
45 x 30/30's (30 Sec Sprint @ 105% Race Pace/30 Sec @ Easy Pace)

05.09.10

Cardiovascular Power: 15/15 Interval
15 Minutes @ 75% LT +
15 Minutes @ 105% LT

04.09.10

Work-Capacity Training:
10-minute Warm-up @ Easy Pace
Then...
4 Sets
30m Weighted Bear Crawl +
30m Reverse Bear Crawl +
30m Farmer's Carry +
30m Overhead Carry
Then...
50-40-30-20-10
24" Box Jump + Med Ball Slam
Then...
4 Sets
10 x Tire Slams +
30m Sled Drag @ 200#
Then...
300 Sec FLR

03.09.10:

REST

02.09.10

REST

01.09.10:

Work-Capacity Training:
10-minute warm-up @ easy pace
Then...
Progression/Digression Complex
Renegade Man-Maker/Knees-to-Elbows
Reps 1/10; 2/9; 3/8; 4/7; 5/6; 6/5; 7/4; 8/3; 9/2; 10/1
Then...
5-Min Interval @ 75% LT
Then...
3 Sets
3 x 30' Rope Pull @ 100# Load +
10 x Ring Push-Ups
Then...
5-Min Interval @ 70% LT
Then...
3 Sets
10 x Accelerating Squats @ Bar + Chain +
30 Sec FLR
Then...
5-Min Interval @ 65% LT
Then...
4 x 15/15 (Work/"Rest" Static Hold) Bridge Piston Press
Then...
"Cool-Down"