30.12.10:

"Einharjar"*

Type: Power, Power-Endurance

Warm-up w/

10 Min bike @ easy pace

Then...

DB Complex

6 x Deadlift +

6 x Bent-Over Row (parallel to ground) +

6 x Hi-Pull (from floor, w/ jump) +

6 x Push-Press +

6 x Weighted Burpees (must extend DBs overhead on the jump)

Two Sets @ 2 x 20# DBs, Two Sets @ 2 x 25# DBs, Two Sets @ 2 x 30# DBs

Two Minute Rest between sets

Then...

10 x Deadlift @ 2 x 100# DBs +

45 Sec "Sprint" on Bike Trainer

Three Rounds

Then...

Double Digression/Static Complex

10 x BOSU Bridge Press @ 135#/10 x Med Ball Slams @ 30#/30 Sec Squat Static Hold; 9/9/30 Sec; 8/8/30 Sec; 7/7/30 Sec; 6/6/30 Sec; 5/5/30 Sec; 4/4/30 Sec; 3/3/30 Sec; 2/2/30 Sec; 1/1/30 Sec

Then...

50 x Crucifix Leg-Levers (Arms extended to the sides, six inches off ground) +

50 x Crucifix Back Extensions (Arms extended to the sides, six inches off ground) +

50 x Crucifix Sit-Ups (You get the idea)

Then...

Cool-down

*Einharjar - In Norse Mythology, the individual Chosen Slain, warriors selected by the Valkyrie, who were destined to wage war and die daily on Vagrid's battlefield.

29.12.10:

Type: Endurance, Power-Endurance

Warm-up w/ Med Balls

Then...

MSO60 @ Bike Trainer

Target Output: 1500 Calories

(Maximum Sustained Output, 60 Minutes)

Compare Score to 15.12.10

Then...

10 Min Recovery

Then...

6-5-4-3-2-1

Kettlebell Swings @ 53# KB +

Med Ball Slams @ 30# +

BOSU Push-Press @ 110# +

Deadlift @ 200#

Two Sets of Two Rounds

Then...

Cool-down

Results:

MSO60 - Coach: 1452 Cal.

NOTES: This hurt. Significant power output gains over last MSO60 attempt (15.12.10). Almost at the 1500 goal. The reward of such hard work - naturally - was running on fumes and willpower through the countdown circuits.

28.12.10:

Type: Form Drills, Power-Endurance
Warm-up w/
10 Min Continuous Accumulation
Squats
Wall-Squats
Squat Jump
Push-Up
Clapping Push-Up
Crucifix Hold
Crucifix Pose
Then...
Jump Squat
For Maximum Height Clearance
10 Min Practice
Then...
45 Sec SSHP @ 25 Rep Pace or Greater +
45 Sec "Rest" in KB Rack Position
Three Rounds
Then...
10 x 30/30 (Work/Rest) Thrusters
15 x Rep Pace or Greater
Sets under 15 x Rep Pace do not count
Then...
300 Sec FLR

Results:

Jump Squat - Clearance: 10 @ 20", 10 @ 24", 10 @ 36", 10 @ 40", 2 @ 41", 2 @ 42", 2 @ 43", 1 @ 44", 1 @ 45"

SSHP. Coach @ 85# BB - R1: 30, R2: 25, R3: 27

10 x 30/30 Thrusters. Coach @ 2 x 35# DBs - R1: 17, R2: 16, R3: 15, R4: 15, R5: 17, R6: 16, R7: 15, R8: 16, R9: 16, R10: 15

NOTES: What is training "to failure"? Is it when you set the bar down because you've convinced yourself that you can't go any farther? Or, is it when your hands involuntarily let go, and the weights go crashing to the ground, because your body won't let you go any farther? Very few people possess the clarity and integrity necessary to actually train to failure. Most people have a perceived level of exertion and perceived limit, and most people have never concentrated their mental faculties enough to push beyond this barrier. At this point, brute force and bodily health become secondary, and the mind leads the way. To hone the athlete's neurology to the point where one can legitimately train to failure, frequently requires one to leave the gym and plunge into the frozen wild or onto the mountain face, where the price of quitting at the perceived limits amounts to sickness, injury or death.

27.12.10:

Type: Power-Endurance, Strength-Endurance

Warm-up w/

10 x 10 KB Swings @ 53#

1 Min "Active Rest" between sets

Then...

3-Way KB Complex

1 x Swing +

1 x Snatch +

1 x OH Squat

One Set every 30 Seconds for 10 Minutes

Then...

Split Jerk/Sprint Complex

5 x Split Jerk @ 2 x 40# DBs +

3 x @ 2 x 55# DBs +

2 x @ 2 x 70# DBs +

6 x 20/10 Intervals (20 Second Sprint/10 Second Jog)

Two times through...

Then...

5 x FSPP @ 2 x 50# DBs +

10 x SSHP @ 2 x 30# KBs

Six Sets

Then...

Cool-down w/ "Ab Blaster"

25.12.10:

MERRY CHRISTMAS!

24.12.10:

Type: Power-Endurance, Endurance
10 Min of 30/30s @ Bike-Trainer
4 x 30/30 Work/"Rest" (in Overhead Position) Push-Press @ 2 x 35# KBs
10 Min of 30/30s @ Bike-Trainer
4 x 30/30 Work/"Rest" (in Overhead Position) Clean & Jerk @ 2 x 44# KBs
10 Min of 30/30s @ Bike-Trainer
4 x 30/30s Work/"Rest" (deadhang from pull-up bar) Kettlebell Swings @ 60# KB
10 Min of 30/30s @ Bike-Trainer
Then...
Cool-down

23.12.10:

Type: Endurance

2 Hours, Bike Trainer @ Easy Pace

Dig in a few times w/ 30/30s or 60/60s

Then...

Cool-down

22.10.10:

Type: Power-Endurance, Endurance
Warm-up w/
Kettlebell Complex
60 Sec RTW
60 Sec Goblet Squat
60 Sec RTW (other direction)
60 Sec Push Press
Four Sets
1 Min Rest between sets
Then...
Thruster-Headcutter Complex
15 x Thrusters @ 75# BB +
30 Sec Headcutters @ 28k KB +
12 x Thrusters @ 75# BB +
30 Sec Headcutters @ 28k KB +
9 x Thrusters @ 75# BB+
30 Sec Headcutters @ 28k KB
Then...
Litvinov Conversion
15 x Burpee Pull-Ups
30 Sec Bike-Trainer Sprint @ 20-Level Resistance
12 x Burpee Pull-Ups
30 Sec Bike-Trainer Sprint @ 20-Level Resistance
9 x Burpee Pull-Ups
30 Sec Bike-Trainer Sprint @ 20-Level Resistance
Then...
Dynamic Push-Press/Med Ball Complex
15 x Push-Press on BOSU Ball @ 110# BB
30 Sec Med Ball Slam @ 35#
12 x Push-Press on BOSU Ball @ 110# BB
30 Sec Med Ball Slam @ 35#
9 x Push-Press on BOSU Ball @ 110# BB
30 Sec Med Ball Slam @ 35#
Then...
"Cool-down" w/
20 Min @ Bike-Trainer

21.12.10:

Session 1:
Type: Power
Warm-up w/ Carry Complex
20m Farmer's Carry +
20m Overhead Carry +
20m Rack Carry
Four Sets
Then...
8 x 3 Clean & Jerk
8 x 1 Snatch
Rest 2-3 Min between each set
Focus on maximum power output and form

Session 2:
Type: Strength-Endurance
100 x Curtis P's @ 2 x 50# DBs
Partitioning is allowed but...
Execute 10 x KB Swings + 200m Sprint every time you break
Then...
"The Walk of Shame"
1000m Sled Drag and Suitcase Carry @ 180# sled and 55# KB
Then...
Ice the legs

20.12.10:

Type: Power-Endurance, Endurance
50 x Kettlebell Swings
400m Interval
40 x Single-Arm Snatch
400m Interval
30 x SSHP
400m Interval
20 x Lunge and Pass
400m Interval
10 x Burpees
400m Interval
10 x Burpees
400m Interval
20 x Lunge and Pass
400m Interval
30 x SSHP
400m Interval
40 x Single-Arm Snatch
400m Interval
50 x Swings

NOTES: 1) Run 400m Intervals @ 105% 2-mile PR Pace. 2) 40 x Single-Arm Snatch (40 x reps total, 20 x ea side). 3) Lunge-and-Pass = Hold KB upright at waist-level, Lunge, Pass KB around body, Hold, Lunge, Pass other direction, repeat until you complete 20 x Reps.

The intent is for this session to be a sustained effort, with no breaks, no partitioning. This will require a bit of honest self-assessment on the part of the practicioner. Go out too hard, and you'll cut it short and quit. Go out too easy and you're just waisting your time. Find the sweet spot.

17.12.10:

Session 1:
Type: Power-Endurance
Warm-up,
Then...
800m Interval @ 2.15 Pace or faster +
30 x Burpees
Four Rounds
Then...
Handstand Push-Ups + Pull-Ups
Reps 12/12; 9/9; 6/6; 3/3
Then...
Cool-down

Session 2:
Type: Endurance
Bike-Trainer Ladder (Resistance Setting 15)
1 Min Work/1 Min "Less Hard"; 2/2; 3/3; 4/4; 5/5; 6/6; 7/7; 8/8; 9/9; 10/10
Then...
"cool-down" w/
Renegade Man-Makers
3 x Ladders (1-6) @ 2 x 30# DBs
Rest 2 Min (strict) between ladders
Then...
Cool-down

16.12.10:

Type: Work-Capacity, Fight
Warm-up
Then...
5 x Pull-Ups +
10 x Push-Ups +
15 x Squats
Max Rounds in 20 Minutes
Then...
Fight Techniques
Practice for 40 Minutes
Then...
Cool-down

15.12.10:

Type: Endurance
MSO60 @ Bike-Trainer
Max Cal Attempt
Goal: 1500 Calories

Results:
MSO60: Coach - 1398 Calories

14.12.10:

Type: Power-Endurance, Stamina

Warm-up w/

10 x DL +

30 Sec Battling Ropes (Alternating Waves) +

10 x Cleans (from floor) +

30 Sec Battling Ropes (Double Waves) +

10 x Push Press

Four Sets (DL, Cleans, Push-Press @ 2 x 25# KBs)

1 Minute Rest between sets

Then...

4 x 30/30 Work/"Rest" Push-Press @ 2 x 30# DBs

"Rest" in OH Position

For Reps

Then...

10 x 36" Box Jumps +

22 x Slasher-to-Halos @ 35# KB

Four Rounds

Then...

15 x Burpees +

20 Sec OH Hold @ 2 x 50# DBs

Four Rounds

Then...

"Cool-down" w/

"Crucify Me"

50 x Crucifiers @ 2 x 25# KBs

Results:

4 x 30/30 Push Press - Coach: 69 Reps Total

13.12.10:

Type: Power-Endurance

Warm-up w/

3 x 20 Squat

3 x 10 Clapping Push-Ups

3 x 10 Knees to Elbows

Then...

Breathing Complex

5 x Kettlebell Swings (HEAVY)

30m OH Carry @ 2 x 50# DBs

30 Sec Rest

Five Rounds

Then...

Curtis P's @ 2 x 50# DBs

Max Reps in 15 Minutes

Then...

Fatigue Intervals

6 x 400m Intervals

30 Second Rest between intervals

Then...

Cool-down w/

3-mile Snowshoe Run

Results:

KB Swings: @ 70#

Curtis P's: Coach - (75 Reps Total) 20, 15, 16, 3 (dropped weights), 6, 6, 7, 2 (ran out of time)

Intervals: 52, 53, 54, 51, 50, 55

10.12.10:

Session 1
Type: Power-Endurance, Test
Warm-up w/
Joint Mobility Drills
Then...
"These Burpees Suck"
10 x Pull-Ups
20 x Kettlebell Swings @ 45# KB
30 x Box Jumps @ 24" Box
40 x Push-Ups
50 x Sit-Ups
60 x Burpees
No Partitioning
Then...
"Cool-down" with
500m Bear Crawl
And...
Ab Complex
30 Sec Right Plank + 5 Push-Ups
30 Sec Left Plank + 5 Push-Ups
30 Sec Front Plank + 5 Push-Ups
30 Sec Tuck Sit + 5 Push-Ups
30 Sec Sit-Ups + 5 Push-Ups
Three Rounds

Session 2:
Type: Power, Power-Endurance
Warm-up w/ Med Ball Drills
10 Min continuous, moderate pace
Then...
Breathing Complex 1
5 x Renegade Man-Makers @ 2 x 30# DBs +
20m Sled Drag @ 180#
Every 90 Seconds
Six Sets
Then...
KB/Bike-Sprint Complex
3/3/3 Kettlebell Goblet Squat/Swing/OH Squat +
30 Second Bike Sprint @ Resistance Setting 20 +
1 Min Rest
Six Sets
Then...
Cool-down

09.12.10:

Type: Power, Power-Endurance
Warm-up w/
10 Min Bike-Trainer
3 x 10 Squats
3 x 10 Shoulder Dislocates
Then...
Progression/Digression Complex - Push-Press/Med-Ball Slam
Reps 1/10; 2/9; 3/8; 4/7; 5/6; 6/5; 7/4; 8/3; 9/2; 10/1
Push-Press @ 110#, Med Ball Slam @ 30# Med Ball
No Partitioning
Then...
3 x 10 Goblet Squat
Work up to 80# KB
Then...
3 x 10 One-Arm BOSU Bridge Press (5 Reps ea Arm)
Work up to 80# DB
Then...
10 x Hang Cleans @ 135# +
20 x BOSU Bridge Piston Press @ 2 x 30# DBs
Four Rounds
Then...
3 Min Rest
Then...
10 x KB Swings @ 60# +
30 Sec Dead Hang
Three Rounds
Then...
5 Min Rest
Then...
10 Min Bike-Trainer @ MSO10
Then...
Cool-down w/
Two Rounds
30 Sec Right Plank
30 Sec Left Plank
30 Sec Front Plank
30 x Sit-Ups

08.12.10:

Type: Power, Power-Endurance
Warm-up w/
5 x 5 Squat (Slow, full range of motion)
5 x 5 Wall Squat
5 x 5 Frog Hop
5 x 5 Clapping Push-Ups
Then...
6 x Russian-Twists
6 x Shoot Thrusters
Six Sets
2-3 Min Rest between sets
Then...
4 x TGU (Heavy)
30 Sec Mountain Climber
30 Sec Rest
Six Sets
Then...
4 x 15/15 Work/"Rest"
Push-Press for Reps +
"Rest" in OH Static hold position
Then...
Cool-down w/ "Abbey"

07.12.10:

Type: Endurance, Power-Endurance
10 Min warm-up @ Bike-Trainer, Resistance Setting 15
Then...
20 Min MSO for Calories
5 Min Rest
15 Min MSO for Calories
4 Min Rest
10 Min MSO for Calories
3 Min Rest
5 Min MSO for Calories
2 Min Rest
Then...
Cool-down

RESULTS:
20 Min: 350.8
15 Min: 251.9
10 Min: 168.1
5 Min: 81.2

06.12.10:

Type: Power, Power-Endurance
10 Min "Dynamic" Warm-up w/ Med Balls
Then...
5 x Snatch (Heavy) +
10 x Renegade Man-Makers
30 Second Rest
5 x Snatch (Heavy) +
20 x Med Ball Slams
30 Second Rest
5 x Snatch (Heavy) +
30 x Med Ball Target Shots
30 Second Rest
5 x Snatch (Heavy) +
40 x Weighted Burpees @ 2 x 20# DBs
Then...
5 Min Rest
Then...
20 Min Run @ 45# Pack

05.12.10:

Type: Strength, Work-Capacity Conditioning
Warm-up w/
3 x 5 Wall Squat
3 x 20m Lunge
2 x 30 One-Arm Overhead Squat (15 reps x weak side + 15 reps x strong side)
2 x 30m Walking OH Lunge
Then...
3 x 3 Heavy OH Squat
1Min Rest in between
Then...
4 x 20 Sec OH Static Hold (Heavy)
Then...
10 Sets
3 x Thrusters +
20 Sec Row
Then...
Cool-down

02.12.10:

Type: Endurance, Lactic Threshold Conditioning
Bike (Trainer)
56 Minutes @ moderate pace
Then...
8 x 20/10 Intervals
20 Seconds Sprint
10 Seconds "Less Hard"
Then...
Cool-down

01.12.10:

Type: Power-Endurance, Lactic Threshold Conditioning
Three Rounds
1Min KB RTW (Round The World)
1Min KB Figure-8 Pass
1Min KB Deck Squat
15 x FLR Row @ 2 x 30# DBs
Then...
3Min Rest
Then...
Four Sets
10 x Deadlift @ Fat Bar
30 Sec Double Rope Smash @ Battling Ropes
30 Sec Rest
Then...
3Min Rest
Then...
50 x OH Sit-Ups @ 45# KB