28.10.10:

Fight

27.10.10:

Endurance >90:
2hr Run. Mostly Easy Pace w/ periodic Fartlek-style intervals

Power-Endurance:
(1)
3 Rounds
30 Sec Pummel Drill @ 2 x 25# KBs
20 x Tire Slams
30 Sec Double KB Waves @ 2 x 25# KBs
20 x Med Ball Slams
45 Sec Rest

Then...
5Min Rest
Then...

(2)
3 Rounds
30m Bear Crawl
30 Sec RTW @ 45# KB
6 x FLR Row @ 2 x 55# DBs
6 x Russian Twist @ 16 K
30 Sec Rest

Then...
5Min Rest
Then...

(3)
3 x 8 Bridge Piston Press
3 x 8 KB Swings
3 x 60 Sec FLR

26.10.10:

"No One Gets Left Behind"
For: Work-Capacity
Warm-up w/
Joint Mobility Complex
10Min Run @ easy pace
Then...
10 x FSPP @ 110# +
15 x Push Press @ 75# +
20 x Weighted Lunge @ 85# +
15 x Push Press @ 75# +
30 x Sumo Squat Deadlift @ Bodyweight +
15 x Push Press @ 75# +
40 x Kettlebell Swings @ 45# +
15 x Push Press @ 75#
Then...
1 Minute Rest
Then...
3 Rounds
500m Sprint +
50 x Med Ball Slams +
100m Farmer's Carry
Then...
1 Minute Rest
Then...
Ab Complex Cool-Down

25.10.10:

Endurance >60:
Thompson Ridge Trail. Moderate. 7.82 Miles. 4300' elevation gain.

24.10.10:

Recovery

23.10.10:

Recovery

22.10.10:

Power-Endurance:
Bike Digression Intervals
100 Sec Sprint/100 Sec "Less Hard"; 90/90; 80/80; 70/70; 60/60; 50/50; 40/40; 30/30; 20/20;10/10
Then...
Cool-Down

21.10.10:

Power-Endurance:
Warm-up w/ Med Balls +
Joint Mobility Complex
Then...
60m Waiter's Carry @ 55# +
10 x FLR Row @ 2 x 30# +
21 x Kettlebell Swings @ 45# +
60m Waiter's Carry @ 55# +
10 x FLR Row @ 2 x 30# +
17 x Kettlebell Swings @ 45# +
60m Farmer's Carry @ 2 x 75# +
10 x FLR Row @ 2 x 30# +
13 x Kettlebell Swings @ 45# +
60m Rack Carry @ 2 x 75# +
10 x FLR Row @ 2 x 30# +
9 x Kettlebell Swings @ 45# +
60m OH Carry @ 100# +
5 x FLR Row @ 2 x 30# +
5 x Kettlebell Swings @ 45#
Then...
2Min Rest
Then...
7 Rounds
10 x Med Ball Slams +
10 x Push-Press @ 75#
Then...
Cool-down w/
2 x 33 OH Sit-Ups
2 x 30 Windmills
2 x 33 Leg Levers

20.10.10:

Power-Endurance:
Warm-up w/ Joint Mobility Drills
Then...
3 x 20 Squat Jump +
3 x 10 Crucifix Push-Ups +
3 x 30Sec Crucifix Pose
Then...
10Min Hang Snatch w/ 2 x 25# KBs
Easy Pace
Do not set the KB's down until complete
Then...
KB Pummel 20-15-10-5
V-Ups 15-10-5-20
Headcutters 10-5-20-15
Thrusters 5-20-15-10
Then...
2 x 30/30 Work/"Rest" Piston Press ("Rest" in OH Static Hold)
Then...
"Cool-Down": "Abbey"

Cardiovascular Power-Endurance:
"Highway To Hell"
100 Sec Sprint/100 Sec "Less Hard"-90/90-80/80-70/70-60/60-50/50-40/40-30/30-20/20-10-10
Then...
10Min Cool-Down

19.10.10:

Metabolic Conditioning:
16 x 100m Intervals +
8 x 20/10 Work/"Rest" Push-Ups ("Rest" in FLR) +
8 x 20/10 Work/"Rest" Sit-Ups ("Rest" in Half-Sit-Up Position) +
8 x 20/10 Work/"Rest" Squat ("Rest" in Half-Squat Position)

Power-Endurance:
Warm-up w/
3 x 20 Squat +
3 x 10 Push-Up +
3 x 10 Med Ball Slams
Then...
3 Sets of 6-Way KB Complex (Light)
6 x SLDL +
6 x Hang Clean +
6 x Bent-Over Row +
6 x FSPP +
6 x Hi-Pull +
6 x Snatch
1Min Rest between sets (Strict)
Then...
5 x OH Squat (Heavy) +
60m Bear Crawl
Five Rounds
Then...
1Min Rest (Strict)
Then...
4 x 30/30 Work/"Rest" Burpees ("Rest" in FLR) +
4 x 30/30 Work/Rest Squat Jump +
4 x 30/30 Work/"Rest" Push-Press ("Rest" in OH Static Hold) +
4 x 30/30 Work/Rest Quickstep
Then...
Cool-down with Core stability and mobility drills

18.10.10:

REST

17.10.10:

Strength-Endurance, Power-Endurance:
Warm-up w/ Joint Mobility Complex
3 x 20 Squat +
3 x 15 Push-Up +
3 x 10 Pull-Up
Then...
4 Rounds
20m OH Carry w/ KBs +
20m Farmer's Carry w/ KB's
Then...
3 Rounds
10 x Kettlebell Clean +
400m Bear Crawl +
2Min Rest
Then...
3 Rounds
10 x Kettlebell Snatch +
50 x Round-the-body-Pass +
2Min Rest
Then...
3 Rounds
6 x DL +
6 x FSPP +
6 x Hang Clean +
6 x Back Squat +
6 x Bent-Over Row (Strict) +
6 x Push-Press
Then...
300 Sec FLR

16.10.10:

REST

15.10.10:

Complementary Circuit:
5 x Pull-Ups +
10 x Push-Ups +
15 x Squats
Maximum Rounds in 20Min
Then...
Cool-down

14.10.10:

Endurance:
Ruck March w/ 85#

Power-Endurance:
Warm up w/ Joint Mobility Circuit
Then...
6-Way KB Complex
6 x DL +
6 x Hang Clean +
6 x Front Squat +
6 x Bent-Over Row +
6 x Back Squat +
6 x Push-Press
4 Sets @ 2 x 25# KBs, 1Min rest between sets
Then...
Deadlift @ 50% 1RM +
Ring Push-Ups
Reps 10-9-8-7-6-5-4-3-2-1
Then...
P1: 25 x Sumo Squat Hi-Pull @ 45# KB
P2: OH Static Hold @ 100# for time equal to P1 time
Three Rounds
Then...
10m Shuttle Runs
1 @ 2 x 25# KBs in OH position, 1 @ Sandbag, 1 @ 2 x 30# DBs in Rack position, 1 @ 2 x 50# DBs Farmer's Carry
All for time
Then...
5 Sets
12 x OH Sit-Ups @ 55# +
30 Sec FLR

13.10.10:

Endurance:
45Min Run @ easy pace, hilly terrain

Strength:
3 x 20 Squat +
3 x 10 Wall Squat
Then...
One-Arm-One-Leg OH Press
3 Sets of 3 Reps of Ea. Variation
Then...
3 x 10 Goblet Squats
1Min rest between sets (strict)
Then...
3 x 10 Bridge Press
1Min rest between sets (strict)
Then...
Snatch Breathing Ladder
Reps 1-10
Do not let go of KB until complete
Then...
Cool-down

12.10.10:

Focus Circuit:
Three Rounds
100m Lunge +
100m Sprint +
50 x Squats +
25 x Atomic Back Extensions +
10 x Dips

11.10.10:

Progression Circuit:
"Kettlebell Death by 50's"
50 x Around-Body-Pass +
50 x Around-Body-Pass (other direction) +
50 x Figure-8 Pass +
50 x Figure-8 Pass (other direction) +
50 x Deck Squat +
50 x Windmill +
50 x Halos (both directions) +
50 x Cleans +
50 x Push-Press +
50 x One-Arm Swing (right arm) +
50 x Turkish Get-Up (right arm) +
50 x One-Arm Swing (left arm) +
50 x Turkish Get-Up (left arm) +
50 x Snatch
Then...
Cool-down, for real...

10.10.10:

Rest

09.10.10:

Active Recovery

08.10.10:

Endurance >90:
Run @ Easy Pace

07.10.10:

No-Gear:
Five Rounds
800m Interval +
30 Push-Ups +
30 Squats
Then...
Cool-Down

06.10.10:

P1: Cardiovascular Power-Endurance:
warm-up w/ calisthenics
Then...
2 x 12Min Intervals @ MSO (Maximum Sustained Output)
2Min "Rest" between intervals (continuous Squats during "Rest")
Then...
100 x Pull-Ups

P2: Power-Endurance:
Warm-up w/
Joint Mobility Circuit +
Joint Mobility Circuit w/ Light KB
Then...
4 Sets
10m Farmers Carry +
10m Waiter's Carry +
10m Waiter's Carry (other side) +
10m OH Carry
60 Sec Rest between sets (Strict)
Then...
1 x Triplet (Hang Clean + Front Squat + Push Press) +
30 Seconds Alternating Pummel Drill
Every 90 Seconds
For 9 Minutes
(works out to 6 Sets total)
Then...
3 x 1-6 KB Swing Breathing Ladders
Then...
Cool-Down

05.10.10:

Strength:
Warm-up w/
Daily Dozen Joint Mobility Complex
Then...
6-Way DB Complex
6 x Dead Lift +
6 x Bent-Over Row +
6 x Hang Clean +
6 x Front Squat +
6 x Push Press +
6 x Back Squat
3 sets (1 @ 2 x 25#, 1 @ 2 x 30#, 1 @ 2 x 50#)
Then...
Bridge Press + Goblet Squat
Max Reps (To Failure)
5 Rounds
Then...
30 Sec Alternating KB Pummel Drill/30 Sec Rack Hold +
30 Sec Double KB Pummel Drill/30 Sec Rack Hold +
30 Sec Lateral KB Swing/30 Sec OH Hold
Then...
Ab Blaster

NOTES:
Bridge Press/Goblet Squat: Coach - 28/33; 21/24; 15/17; 14/16; 10/16

04.10.10:

Circuit Training:
Warm-up w/ a light KB
10 x RTW +
10 x RTW (other way) +
10 x Dynamic Mvt +
10 x Dynamic Mvt
10 Rounds,
Continuous Mvt, never repeat dynamic movements
Then...
3 x 5 Knee Jumps w/o weight +
3 x 5 Knee Jumps @ 50# +
3 x 4 Knee Jumps @ 60# +
3 x 3 Knee Jumps @ 100#
Then...
20 Med Ball Slams + 100m Run
15 Med Ball Slams + 100m Run
10 Med Ball Slams + 100m Run
5 Med Ball Slams + 100m Run
Then...
30-20-10
OH Squat @ 45% bodyweight + Bridge Press @ 100#
Then...
"Abbey"
Then...
30/30 Push-Press

03.10.10:

REST