31.01.11:

Cycle III: Power and Endurance Conditioning
Day 8 - Primer, Power

Session 1:
Type: Primer
2-Mile Run
10-9-8-7-6-5-4-3-2-1 Dead Hang Pull-Ups
20-18-16-14-12-10-8-6-4-2 Dips
20-18-16-14-12-10-8-6-4-2 Burpees
100 x SEAL Sit-Ups
Cool-down

Session 2:
Type: Power (Explosive)
Specific Warm-Up
3 x 10 Squat (focus on depth and form)
3 x 10 Shoulder Dislocates @ PVC
3 x 10 Drop Snatch @ Bar
Then...
10 x 2 "Doubles" (1 x "Double" = 1 x Hang Clean + 1 x Hang Snatch)
@ 75# BB
Rest 1 Minute between sets
Then...
3 x 5 Double KB Clean & Jerk @ 2 x 35# KBs
5 x 3 Double KB Clean & Jerk @ 2 x 45# KBs
3 x 3 Double KB Clean & Jerk @ 2 x 53# KBs
6 x 2 Double KB Clean & Jerk @ 2 x 60# KBs
6 x 1 Double KB Clean & Jerk @ 2 x 70# KBs
Rest 1 Min between each set
Rest 2-3 Min between each weight progression
Then...
500m Bike Sprint +
50 x Full Moons @ Medium Bulgarian Bag +
500m Bike Sprint
Then...
Cool-down

Results:
Bike Sprint/Bulgarian Bag: SRK - 3.36

30.01.11:

Cycle III: Power and Endurance Conditioning
Day 7: REST

29.01.11:

Cycle III: Power and Endurance Conditioning
Day 6: Recovery

500m swim @ easy pace
Joint Mobility Drills

28.01.11:

Cycle III: Power and Endurance Conditioning
Day 5: Warm-Up, Power-Endurance

Session 1:
Type: "Warm-Up", Progression
15 x Squat Clean @ Bar +
20 x KTE +
25 x Towel Pull-Ups +
25 x Dips +
10 x Handstand Push-Ups +
60 x Box Jumps +
30 x Wall Ball +
30 x Pull-Ups +
30 x Burpees +
300 ft Walking Lunge

Session 2:
Type: Power-Endurance
General Warm-Up
3 x 20 RTW (Both Directions)
3 x 15 Full Moons (Both Directions)
3 x 10 Swing-to-Overhead Squat
Then...
15-12-9 Push Jerk @ 65% 1RM
15-12-9 Snatch Hi-Pull @ 65% 1RM
Then...
7 x Burpee Pull-Ups +
7 x Med Ball Slams @ 30# +
30/30 Work/"Rest" (in OH Static Hold) Push-Press @ 2 x 25# DB +
60 Sec Rest
Three Rounds
Then...
20 Min Bike (Trainer):
20 Sec @ Sprint/100 Sec @ 65% MHR
Then...
10 x SAOH Sit-Up +
1 Min FLR
Three Rounds

27.01.11:

Cycle III: Power and Endurance Conditioning
Day 4: Primer, Power, Power-Endurance

Session 1:
Type: Primer
2-Mile run in body armor
Then...
"1775"
17 x Burpees +
75 x Squats
Three Rounds

Session 2:
Type: Power, Power-Endurance
Specific Warm-up
KB Swings (10 Min)
Work up to 70#

(1)
Breathing Ladders
1-6 x KB Swings @ 80#
1-6 x Med Ball Slams @ 30# Ball
1-6 x Burpee Pull-Ups

(2)
10 x Fat Bar Deadlift @ 123# +
30 Sec Dead Hang
Three Rounds

(3)
"Airdyne-to-Hell"
100 Sec Work/100 Sec Rest; 90/90; 80/80; 70/70; 60/60; 50/50; 40/40; 30/30; 20/20; 10/10

(4)
30 x Single-Arm Overhead GHD Sit-Ups @ 53# KB
60-degree angle or greater
(Switch arms after each rep)

NOTES: A properly constructed training session should target not merely metabological and physiological systems, but also psychological faculties. The well-crafted deception can appear easy, as was the case with the Fat Bar deadlifts and 30 Sec dead hangs. 123# is not heavy by any means. But after 30 seconds of hanging by your finger tips, add the fact that the bar is too fat to close a grip around it, and compound that with three rounds, the facial expressions say it all before it's over...and all the while, there's that voice in the back of your head that says "just let go"...

Kill that voice! Rip its guts out and leave its entrails lying on the floor! Pry its ribs apart and nail its heart to a tree! Leave no room for self-doubt. Never, ever let go.

26.01.11:

Cycle III: Power and Endurance Conditioning

Day 3: Endurance

Type: Endurance >90

10 Min Ride @ Easy Pace

Then...

95 Min Bike @ Training Pace

Then...

300 Sec FLR

25.01.11:

Cycle III: Power and Endurance Conditioning
Day 2: Primer, Power

Session 1:
Type: Primer
10 x Handstand Push-Ups
10 x Pull-Ups
20 x Dips
30 x Push-Ups
Five Rounds
Then...
2-Mile Run

Session 2:
Type: Power
Specific Warm-Up
Single-Arm Snatch/Bear Crawl Combination
5 x Single-Arm KB Snatch (Ea Side) + 15m Bear Crawl
4 x SA KB Snatch + 15m Bear Crawl
3 x SA KB Snatch + 15m Bear Crawl
2 x SA KB Snatch + 15m Bear Crawl
1 x SA KB Snatch + 15m Bear Crawl
Then...
Snatch Progression
3 x 5 @ 50% 1RM
3 x 3 @ 60% 1RM
3 x 3 @ 70% 1RM
3 x 3 @ 80% 1RM
Then end with...
Ball Slam/Push-Press Complex
20-15-10-5
Ball Slams @ 25# +
Push-Press @ 75# BB

24.01.11:

Cycle III - Power and Endurance Conditioning
Day 1: Power, Movement Economy and Endurance Conditioning

Session 1:
Type: Power, Movement Economy
Warm-up w/
10 Min KB Complex
Then...
Olympic Lifting Clinic
Then (while coaching)...
Power Cleans
3-3-3-3-3
Work up to 80% 3RM

Session 2:
Type: Endurance
10 x 1:5 "Intervals"
1 Min Hard (@ 115% Race Pace) +
5 Min Easy (@ Training Pace, or 75% Race Pace)
Ten Rounds

21.01.11:

Session 1:
Type: Power-Endurance
Swim 50m +
10 x Squat Jumps +
10 x Push-Ups
Ten Rounds

Session 2:
Type: Strength, Power
Warm-up w/
KB Complex
30 Sec RTW +
30 Sec Full Moon +
30 Sec RTW +
30 Sec Full Moon
Three Sets
Then...
One-Arm BOSU Bridge Press
3 x 10 (5 ea side)
1 @ 53# KB, 1 @ 60# KB, 1 @ 70# KB
Then...
KB Swing Progression
5-5-5-5-5-5
Work up to 103# KB
Then...
Six-Way DB Complex
6 x DL +
6 x Hang Clean +
6 x Bent-Over Row +
6 x Hi-Pull +
6 x Rack Squat +
6 x Push-Press
Two Sets of Two Rounds
1 @ 2 x 25#, 1 @ 2 x 30#
Then...
300FY @ Bike-Trainer
Then...
Cool-down w/
30 x Half Get-Up-OH-Press @ 53# KB +
OH Static Hold to Failure

20.01.11:

Session 1:
Type: Hike
1 Hour @ 35# Pack

Session 2:
Type: Accumulation
Part 1:
3 x 1:1 Intervals (1 Min @ Training Pace/1 Min @ Easy Pace) +
7 x Decline KB Push-Ups +
7 x KB C & J
Three Rounds
Then...
3 Minute Rest
Then...
Part 2:
4 Min Progression Interval (Start @ 50%, work up to 110% 10-Mile Race Pace) +
10 x 135# Deadlift
Three Rounds
Then...
3 Minute Rest
Then...
Part 3:
20 x Box Jumps @ 24" +
30 Sec Push-Press @ 2 x 30# DBs
Three Rounds
Then...
3 Minute Rest
Then...
"Cool-down":
10 x Turkish Get-Up (Blindfolded) @ 35# KB +
22 x Crucifix Leg-Levers
Three Rounds

19.01.11:

Session 1:
Type: Strength
2 x 10 Deadlift @ 135#
2 x 5 Deadlift @ 185#
5 x 2 Deadlift @ 205#
Work up to "Heavy" Deadlift (80-90% 1RM)

Session 2:
Type: Power, Power-Endurance
3 x 20 Squat
3 x 10 Wall Squat
3 x 5 Wall Ball @ 30# Ball
Then...
Triplet Complex @ 85# BB
1 x Triplet (1 x Full Clean + 1 x Front Squat + 1 x Push Jerk)
Every 30 Seconds
For 10 Minutes
(20 Sets)
Then...
Box Jump Breathing Ladder
1-10 @ 24" Box
Then...
5 x FLR Row @ 2 x 60# DBs +
10m Weighted Bear Crawl @ 2 x 60# DBs
Then...
Breathing Complex
5 x Renegade Man-Makers @ 2 x 35# KBs +
30 Sec Bike Sprint +
60 Sec Rest
Five Rounds
Then...
2 x 30/30 Push-Press @ 2 x 25# DBs (For Reps)
30 Sec Work/30 Sec Static OH Hold

Session 3:

Type: Long Intervals

10 Min Warm-Up Run @ easy pace

Then...

5:5 Intervals

5 Min @ 90% 10-Mile Race Pace

5 Min @ Easy Pace

Three Rounds

Results:
"Heavy" Deadlift: 375#
30/30s: R1: 33; R2: 30

Intervals

18.01.11:

Session 1: "Murph"

Type: Strength-Endurance, Power-Endurance

1 Mile Run

100 x Pull-Ups

200 x Push-Ups

300 x Squats

1 Mile Run

Session 2:

Type: Long Intervals

8:8 Intervals

8 Min @ 105% 10 Mile Race Pace

8 Min @ Easy Pace

Three Rounds

17.01.11:

Type: Endurance >90
Oak Rim Trailhead to Lindon Glide

NOTES: Roads are poison

15.01.11:

Type: Strength, Power-Endurance

Bike-Trainer Complex

1600m for Time +

4 Min "Active Rest" (Maintain 80 RPMs or Greater) +

1200m for Time +

3 Min "Active Rest" (80 RPMs or >) +

800m for Time +

2 Min "Active Rest" (80 RPM or >) +

400m for Time +

1 Min Cool-down

Then...

15m "Over-Bodyweight" Bear Crawl +

15m Farmer's Carry +

60 Sec Rest

Four Sets

2-3 Min Rest

Then...

Set Time/Digression Complex

Full-Moon @ 16 Kg KB/Push-Jerk @ 2 x 35# DBs

60 Sec (30 Sec Clockwise/30 Sec Counter-Clockwise)/15 Reps; 60 Sec/12 Reps; 60 Sec/10 Reps

Complete, followed by 2-3 Min Rest

Then...

60 Sec Box Jump @ 24" Box +

30 Sec Weighted Step-Up @ 75# BB

Three Sets of Two Rounds

Rest 2 Min between Sets

Then...

30-20-10

10-20-30

Overhead Squat @ 2 x 20 Kg KBs +

BOSU Bride Press @ 110# BB

Then...

50 x OH Sit-Ups +

50 x Dragon-Flags

Results:

Bike Complex: 1600m - 1:48; 1200m - 1:24; 800m - 54 sec; 400m - 26 Sec

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

Box Jump/Step-Up: Set 1 - 41/30; Set 2 - 38/30; Set 3 - 36/28

13.01.11:

Type: Power-Endurance, Fight

2-Mile TT

Then...

Fight Practice - Kali

12.01.01:

Session 1:

Type: Power, Power-Endurance

Warm-up w/

3 x 20 Squats

3 x 10 Squat Jump

Then...

With a 16 Kg KB

30 Sec Swing Halos (Right) +

30 Sec Rest +

30 Sec Swing Halos (Left) +

30 Sec Rest +

30 Sec Round-the-World (Right)+

30 Sec Rest +

30 Sec Round-the-World (Left)

30 Sec Rest

Four Rounds

Then...

Progression/Digression Complex

Hang Hi-Pull @ 90# BB/Russian Twist @ 20 Kg KB

Reps 1/10; 2/9; 3/8; 4/7; 5/6; 6/5; 7/4; 8/3; 9/2; 10/1

Then...

Wrist Roller @ 15# Plate (From Floor)

Arms Must be straight out (Strict)

Five Sets

Then...

6 x 30/30 Work/"Less Hard" @ Ski-Machine

Work Intervals @ 150m Pace or Greater

Then...

50 x Crucifix Leg Levers w/ 2 x 16 Kg KBs

Session 2:

Type: Power-Endurance, Endurance

Warm-up w/

4 x 15m OH Walking Squat (Take two steps, squat, repeat)

1 @ 20 Kg KB, 1 @ 24 Kg KB, 1 @ 28 Kg KB, 1 @ 32 Kg KB

Then...

10m "Close-to-Bodyweight" Farmer's Carry +

10m "Close-to-Bodyweight" Rack Carry +

10m "Close-to-Bodyweight" Bear Crawl

Four Sets

Then...

30/30s

30 Seconds Kettlebell Swing @ 20 Kg KB +

30 Seconds Pull-Up Bar Dead Hang

Two Sets of Two Rounds

Rest Two Minutes Between Sets

Then...

"600 FY"

20 Minutes on Air-Dyne

Burn 600 Calories

Then...

50 x Dragon Flags

Results:

30/30 Ski Intervals - Coach: 160, 158, 155, 156, 155, 154

"Close-to-Bodyweight" Carry Complex - Coach: @ 2 x 90# DBs

"600 FY" - Coach: 607...almost didn't make it...

NOTES: OVERCONFIDENCE. "According to a 2008 study of SAR missions in Utah national parks, fatigue, darkness and insufficient equipment accounted for about 42 percent of rescue calls. Such mishaps, at their root, stem from foolhardy planning. So set sane goals and honestly estimate your hiking speed..." - Backpacker Magazine

Most people fail to honestly assess their level of skill and fitness. Their sentimental regard of their own egos leads them to shortcut cross-training workouts and lose themselves in a deluge of fiction, thinking that they're something that they're not. That's fine in the sterile environment of the gym...but that won't cut it whilst climbing on a cliff face, or snowshoeing in the middle of Thunder Trail in -20 degree weather, or on the battlefield. In the real world, overconfidence kills. Food for thought.

11.01.01:

Type: Intervals
5 x 100m @ 100%
Then...
2 x 400m @ 90%
Then...
1 x 800m @ 80%
Then...
Cool-down

10.11.01:

Type: Power-Endurance, Endurance
Warm-up,
Then...
15 Out-15 Back
Run 15 Minutes Out @ 95% 10-Mile Race Pace +
20 x Tuck Jumps +
40 x Atomic Push-Ups +
60 x Sit-Ups +
Run 15 Minutes Back @ 95 % 10-Mile Race Pace
(Cover entire return course in 15 Minutes or less)
Then...
Two Rounds
Max Pull-Ups

09.01.11:

Type: Mobility

Maxwell Daily Dozen

08.01.11:

Type: Strength-Endurance, Power-Endurance

Warm-up w/ 1.5 Mile Run

Then...

3 x 20 Squat

3 x 15 Push-Up

3 x 10 Pull-Up

Then...

DB Triplet

1/3/1 (Clean/Push-Press/Front Squat)

1 x Triplet every 30 Seconds

10 Minutes (20 x Sets Total)

Then...

60 Sec Halo @ 45# KB +

30 Sec Active Rest +

60 Sec KB Man-Makers @ 45# KB +

30 Sec Active Rest +

60 Sec Halo (Other Direction) @ 45# KB +

30 Sec Active Rest +

60 Sec Snatch-to-OH-Squat @ 45# KB

Two Sets

Then...

30-20-10 Headcutters @ 25# KB +

10-20-30 Thruster @ 75#

Then...

Cool-down

07.01.11:

Type: Power-Endurance, Progression Circuit

400m Sprint +

10 x Burpees +

15 x Pull-Ups +

20 x OH Lunges @ 45# Plate +

25 x 20" Box Jump +

30 x Wall Shots @ 20# Med Ball +

35 x KB Swings @ 53# +

40 x Push-Ups

Three Rounds

Then...

50/10 Abs (50 Seconds Work/10 Seconds Rest)

Hollow Rocks +

Flutter Kicks +

Crucifix Leg-Levers +

Crunches +

Front Planche +

Sit-Ups +

Left-Side Crunches +

Right-Side Crunches

Then...

10 Min Joint Mobility Drills

Cool-down

06.01.11:

Type: Active Recovery
Cross-Country Ruck
1 Hour w/ 35# Pack

05.01.11:

Session 1:

Type: Power-Endurance, Strength-Endurance

Warm-up w/

10 x Kettlebell Swings

1 Set @ 16 k, 1 @ 20 k, 1 @ 24 k, 1 @ 28 k, 1 @ 32 k, 1 @ 38 k

Twice Through

(12 Sets Total)

Then...

One-Arm-One-Leg FSPP

3 x Left-Arm-Left-Leg

3 x Right-Arm-Right-Leg

3 x Left-Arm-Right-Leg

3 x Right-Arm-Left-Leg

Three Sets

1 @ 25# DB, 1 @ 35# DB, 1 @ 40# DB

Then...

15-12-10 Push-Press @ 135# BB+

10-12-15 Med Ball Slam @ 30#

Straight Through

Then...

2-3 Minute Rest

Then...

3 x 10 Goblet Squat

Work up to 38 k

Then...

3 x 10 BOSU One-Arm Bridge Press

(5 reps x ea arm)

1 Set @ 55# DB, 1 @ 65#, 1 @ 75#

Then...

10 x Goblet Squats @ 32 k KB +

30/30 (30 Sec Work/30 Sec OH Static Hold) BOSU Piston Press @ 2 x 30# DBs

Three Sets

Then...

Cool-down w/

50 x Crucifix Leg-Levers

40 x Crucifix Back Extensions

30 Sec Tuck Dead-Hang

20 x Clinch Side-Benders

10 x Clinch Good Mornings

Session 2:

Type: Power-Endurance, Endurance

40 x 30/30s on Air-Dyne

30 Sec Work/30 Sec Active Rest

Results:

Session 1: BOSU Piston-Press 30/30s - Coach: Rd 1 - 25 reps; Rd 2 - 22 reps; Rd 3 - 24 reps

04.01.11:

Session 1: "The Loop of Pain"

Type: Endurance

6.2 Mile Run +

25 x Squats every 1/2 Mile

Session 2:

Type: Power-Endurance

Warm-up w/

3 x 20 Squats

3 x 10 Med Ball Slams @ 30# Ball

3 x 10 KB Swings @ 53# KB

Then...

30 Rounds

30 Sec Row @ or greater than 150m

30 Sec Row active rest

Then...

Squat Ladder according to "Carolyn's Sadistic" rules

1-10-1

Then...

"Cool-down" w/ "Abominable"

50 x Crucifix Leg-Levers

40 x Crucifix Back Extensions

30 x KTE

20 x OH Glute-Ham Sit-Ups @ 20 k Plate

10 x Crucifix Leg-Levers

Results:

Session 1: 6.2 Mile Run: Coach, Sean - 53 Minutes

Session 2: 30 Rounds of Rower 30/30s: Coach - All 30 @ 150m/greater

NOTES: I ask myself...were the ab exercises really necessary?

03.01.11:

Session 1:

"Jonesworthy"

Type: Power-Endurance

...Again, to 'season the meat'

Squat 80-64-48-32-24-12

KB Swing 40-32-24-16-12-6

Pull-Up 20-16-12-8-6-3

Session 2:

"The Meatgrinder"

Type: Work-Capacity, Power-Endurance

P1: 100m OH Carry @ 2 x 50# DBs

P2: FLR

P3: Double Rope Smash @ Battling Ropes

P4: Squat Hold

P5: Box Jump @ 24" Box

P6: Renegade Man-Makers @ 2 x 30# DBs

P7: OH Static Hold @ Slosh Pipe

P8: Rest

Seven Rounds

Aptly named "The Meatgrinder". This session is absolutely horrible and leaves the body feeling like beat up hamburger...

Results:

"Jonesworthy": Coach - 18.30

"The Meatgrinder": Coach - R1 Interval: 36 Sec; R2: 37 Sec; R3: 39 Sec; R4: 45 Sec; R5: 48 Sec; R6: 47 Sec; R7: 49 Sec

NOTES: This was a "fun" one we did in Iraq. P1 establishes the duration of Parts 2 through 8. You are only permitted to move forward if the arms are extended and the weights are locked strictly overhead. So if the 100m OH carry takes you two minutes because you dropped the weights, guess what, the clock keeps running and each part lasts two minutes. If you go fast, congratulations. But the faster you go, the less rest you get. The less rest you get, the more rest you need.

02.01.11:

REST

01.01.11:

REST

31.12.10:

"Jonesworthy"
Type: Power-Endurance
Squat 80-64-48-32-24-12
KB Swing 40-32-24-16-12-6
Pull-Up 20-16-12-8-6-3

Results:
Coach - 18:34

NOTES: First round looks like 80 x Squats, 40 x Kettlebell Swings, 20 x Pull-ups. Second round looks like 64 x Squats, 32 x Kettlebell Swings, 16 x Pull-ups, etc. Special thanks to Gym Jones for this session.