30.11.10:

Session 1:
Type: Strength
Warm-up w/
3Mile Run @ easy pace
Then...
4 Sets of Ea. (HEAVY)
5 x Double Clean and Jerk
5 x OH Squat
5 x Bench or BOSU Bridge Press
5 x Weighted Pull-Ups
Then...
Cool-down w/ 1Mile Run @ easy pace

Session 2:
Type: VO2 Max conditioning, Cardiovascular
"Airdyne 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...
"Cool-down"

"Balancing Act"

Type: Strength, Power-Endurance
One-Arm-One-Leg Thrusters
3 x Right-Arm-Right-Leg
3 x Left-Arm-Left-Leg
3 x Left-Arm-Right-Leg
3 x Right-Arm-Left-Leg
1 Set @ 25# KB, 1 Set @ 35# KB, 1 Set @ 45# KB
Then...
3 x 10 One-Arm BOSU Bridge Press (5 ea. side)
Work up to 75#
Then...
3 x 10 Goblet Squats
Work up to 70-80#
Then...
5 x 3 "Bundle Squats"
Rest 2 Minutes between ea. set
Then...
5 x Renegade Man-Makers
Every 90 Seconds
For 9 Min
(6 Sets)
Then...
"Cool-Down" w/
5Min FLR

NOTES: "Bundle Squats" - cradle a 45# KB, 2 x 25# KBs, and a 50# DB in your arms and execute a squat through full range of motion. Exaggerate the depth, and extend the calves on upside. One of the single most-excruciating exercises ever. Enjoy.

29.11.10:

Type: Power, Power-Endurance
Four Rounds
Station 1: 30 Calories on Air-Dyne
Station 2: Overhead Static Hold for Time = Station 1 Time @ 80#
Then...
5 x Renegade Man-Makers @ 2 x 25# DBs +
10 x Front Squat @ 110# +
15 x Single-Arm Snatch (Two-Count) @ 62# KB +
20 x Push-Press @ 90# +
25 x Bag Wipers @ 60# Bag +
30 x Renegade Man-Makers @ 2 x 25# DBs

28.11.10:

Recovery:

Joint Mobility Drills

28.11.10:

Recovery:

Joint Mobility Drills

27.11.10:

Type: Metabolic Conditioning, Power

Warm-up w/

LSD Run

3 x 20 Squat

3 x 10 Push-Ups

3 x 5 Tuck Jump

Then...

Snatch

1-1-3-3-5-5-8

Then...

AMRAP 15

10 x Hang Cleans

10 x Russian Twist

20 x Kettlebell Swings

Then...

"The Meat Tenderizer"

5Min of Ea.

Pigeon Stretch

Frog Stretch

Cossack Stretch

Hurdlers Stretch

Bear Stretch

Qi-Gong Stretch

Atlas Stretch

26.11.10:

"Viking"

Type: Power-Endurance

5-Mile Run for time...

Then...

Reps

50-40-30-20-10

10-20-30-40-50

Kettlebell Swings

Rock Slams*

NOTES: *Read correctly - go out in the woods, find a small boulder between 30 and 35#, and do "rock slams" (just like med ball slams, but manlier).

25.11.10:

"Nirvana"

Type: Power-Endurance

Warm-Up w/

30Min Run @ easy pace

Then...

2 x Breathing Ladders-to-Failure, KB Swings

Then...

2 x 30/30, Mountain Climbers

30 Sec Work

30 Sec "Rest" in FLR

Then...

2 x Breathing Ladders-to-Failure, Burpee Pull-Ups

Then...

2 x 30/30 OH Sit-Ups

30 Sec Work

30 Sec "Rest" in FLR

Then...

10 x 30/30 Intervals

30 Sec Sprint

30 Sec "Rest" in squat position

"Cool-Down" w/

2 x 45 Sec Goblet Squat Static Hold

2 x 45 Sec L-Sit

2 x 45 Sec FLR

Bonus Round:

4 x 30/30 Push-Press

30 Sec Work

30 Sec "Rest" in OH Static Hold

NOTES: Breathing-Ladders-to-Failure should always place an enormous oxygen demand on the cardiorespiratory system, as well as high demands on integrated musculature. Demand on the various systems is determined by the discipline of the practitioner. If it was "easy", you didn't work hard enough. If you walk away feeling like you're floating in some sort of "nirvana", then you did it right. Happy Thanksgiving!

24.11.10

"Carolyn's Sadistic Ladder"

Type: Power, Power-Endurance

Warm-up w/

4 Rounds

15m Waiter's Carry @ 45# KB

15m Farmer's Carry @ 2 x 100# DBs

15m OH Carry @ 2 x 30# DBs

Then...

Sprint/Rest Intervals

100 Sec/100 Sec; 90/90; 80/80; 70/70; 60/60; 50/50; 40/40; 30/30; 20/20; 10/10

Then...

Breathing Ladders

1-10 of Each

Weighted Lunge @ 2 x 50# DBs

OH Lunge @ 2 x 50# DBs

Hang Cleans @ 75#

Push-Press @ 75#

Then...

4 x 15/15s

15 Sec Piston Press @ 2 x 25# KBs/

15 Sec OH Static Hold

Then...

Cool-Down w/

50 x SEAL Sit-Ups

40 x SLDL

30 x Side-Benders

20 x L-Ups

10 x SEAL Sit-Ups

18.11.10:

Fight:
Warm-up w/ sprawl, post, grapple drills
Then...
Team Bouts
P1: Engage P2
P2: Engage P1
P3: Rest
P4: Rest
Rotate every 30 Seconds
5 Sets of 4 x 30 Sec Rounds

17.11.10:

Endurance >90:
Run 2 hrs @ Moderate Pace
Include infrequent but intense fartlek-style intervals

16.11.10:

Interval Weight Training:
Circuit 1:
10 x Dead-Lift @ 270# +
2Min Sprint @ Air-Dyne +
2Min Rest
3 Rounds
Then...
5Min Rest
Then...
Circuit 2:
12 x Push-Press @ 110# +
2Min Row @ C2 +
2Min Rest
3 Rounds
Then...
5Min Rest
Then...
Circuit 3:
5 x Pull-Ups +
10 x Kettlebell Swings +
15 x Med Ball Slams +
20 x KTE
3 Rounds

NOTES: There are two ways to execute the Olympic lifts. Method A - half-assed, half-hearted half-reps... because it's easier. Method B - strict, execution through full range of motion, with full reps... because it's harder.

Recovery Drink of the Day: "Gingerade"
1 Tbsp, finely crushed Ginger
1 Tbsp Lemon juice
4 0z Orange juice
4 oz Water
2 Tbsp Endurox

15.11.10:

Work-Capacity Conditioning:
Warm-Up w/
30 Sec Deadlift @ Bodyweight +
30 Sec Front Planche +
30 Sec Squat
8 Rounds
Then...
4 Min Kettlebell Complex +
7 x FLR Row @ 2 x 30# DBs +
6 x One-Arm Shoot-Thruster @ BB + 30k
7 Rounds
Then...
"Cool-Down" w/
50 x Crucifiers

NOTES: No rest throughout duration of session. Divide 4 Min Kettlebell Complex into sets of 30 seconds. Execute 1 x Exercise for each 30 second section (For example: 30 Sec x Right Round-the-World Pass; 30 Sec x Left Round-the-World Pass; 30 Sec x One-Arm Swing; 30 Sec x One-Arm Swing, etc.

Home-Brew Recovery: "Egg Shooter"
2 x Raw Eggs
6 oz Raw Milk
2 Tbsp Raw Honey
1 Tbsp Raw Coconut Oil