23.02.11:

Cycle IV: Volume
Day 2: Power, Intervals

Warm-up w/
3 x 20 Squat
3 x 10 Pull-Ups
Then...
10 x Power Cleans @ 45# BB
8 x Power Cleans @ 75# BB
6 x Power Cleans @ 105# BB
2 x 5 Power Cleans @ 135# BB
Then...
5 x 3 Power Cleans @ 165# BB
Rest 2 Min between sets
Then...
SA BOSU Bridge Press
12 x (6 x Ea Side) @ 45# DB
10 x (5 x Ea Side) @ 55# DB
8 x (4 x Ea Side) @ 65# DB
2 x 6 (3 x Ea Side) @ 75# DB
Then...
300m Interval @ Rower +
2 Min Active Rest
Six Rounds
Then...
Cool-down

22.02.11:

Cycle IV: Volume

Day 1: Volume Training, Power-Endurance

Session 1: "Lumberjack Slam"

Type: Volume Training

Phase I

P1: 200m Sled Drag w/ Concrete Blocks

P2: Hoist @ 53# KB

P3: Sled Drag Bear Crawl

P4: Sledge Hammer-Tire Slam

P5: OH Squat @ Logs

P6: Sledge Hammer-Tire Slam

P7: OH Squat @ Logs

P8: Farmer's Carry @ 2 x 5 Gal Water Cans

P9: Burpee Throw-Ups @ 45# KB

P10: Rope Saw

Two Rounds

Then...

Phase II

P1: 150m Sprint @ Tire Chains

P2: Tire Flip

P4: Cross-Carry @ 45# KB OH + 53# KB Suitcase Carry

P5: Backwards Sled Drag

Four Rounds

Then...

Cool-down

Session 2:

Type: Volume, Power-Endurance

Warm-up w/ Med Balls

Then...

5 x Box Jump @ 35" Box +

5-Count Rest

Five Rounds

Then...

5 x Power Cleans @ 110# BB +

10 x KB Rack Squat @ 2 x 53# KBs +

20m Farmer's Carry @ 2 x 53# KBs +

20m Bear Crawl @ 2 x 50# DBs +

10 x KB Rack Squat @ 2 x 53 # KBs +

5 x Push Press @ 110# BB

AMRAP 30 Min

Then...

10 x C2F Push-Ups +

10 Sec Rest

Ten Rounds

Then...

5 x 30/30s (30 Sec Work/30 Sec "Less Hard") @ Bike-Trainer

Target Work Wattage: 550 Watts

Then...

Cool-down

21.02.11:

Drive to Drum, For Time...

20.02.11:

Cycle III: Power and Endurance Conditioning
Day 28: REST DAY

19.02.11:

Cycle III: Power and Endurance Conditioning
Day 27: Recovery

"Run-Covery"
2-Hour Trail Run @ Real Easy Pace
Take the scenic route

18.02.11:

Cycle III: Power and Endurance Conditioning
Day 26: IWT
Location: Crossfit Rochester

10 Min Warm-Up @ C2 Rower
Then...
(1)
10 x Two-Position Power Cleans @ 65% 3RM +
2 Min Box Jumps @ 24" Box +
2 Min Rest
Three Rounds
Then...
5 Min Rest (including last 2 Min Rest)
Then...
(2)
10 x KB Swings @ 70-80# KB +
2 Min Work @ C2 Rower +
2 Min Rest
Three Rounds
Then...
5 Min Rest (including last 2 Min rest)
Then...
(3)
3 x 6 RMM @ 2 x 35# DBs

17.02.11:

Cycle III: Power and Endurance Conditioning
Day 25: "Warm-Up", Power, Power-Endurance
Location: Magrath Gym

Session 1:
Type: "Warm-Up"
5-Mile Ruck
17-19 Min Pace
Cool-down

Session 2:
Type: Power, Power-Endurance
Warm-up w/
2 x 20 Squat
2 x 10 Jump Squat
2 x 10 Drop Snatch
2 x 10 Shoulder Dislocates
Then...
Power Snatch
5 x 1, Progress to Heavy Singles (80-85% 1RM)
Lots of rest between singles
Then...
3 x 3 Long Pull Clean & Jerk +
60 Sec Bike-Trainer Sprint
Three Sets, 3-4 Min Rest between sets
Then...
"Wattage Sprints" @ Bike-Trainer +
10 x BOSU Push-Press @ 75# BB
Three Sets, 2-3 Min Rest between sets
Then...
Progression/Digression Complex
RMM/KTE
1/10; 2/9; 3/8; 4/7; 5/6; 6/5; 7/4; 8/3; 9/2; 10/1
Then...
300 FY @ Bike-Trainer
Then...
Cool-down, for real

Results:
Snatch, C&J, Sprints, Prog/Dig, 300FY - SRK
Snatch: 115#, 125#, 135#, 145#, 155#
Wattage Sprints: S1 - 513 Watts f0r 25 Sec; S2 - 546 Watts for 21 Sec; S3 - 563 Watts for 23 Sec.
300FY: 317 Cal.

NOTES: "Wattage" Sprints - increase your speed (quickly) until your wattage peaks. Maintain your maximum wattage as long as possible. The sprint continues until your wattage starts decreasing. Then move directly into the balance Push-Press.

16.02.11:

Cycle III: Power and Endurance Conditioning
Day 24: Recovery, Endurance
Location: Magrath Gym

1 Mile Warm-Up, real slow
Then...
85 Min on Bike-Trainer @ Easy Pace
Then...
3 x (1-6) Pull-Up Ladders

Results: SRK - Bike, Pull-Up Ladders

15.02.11:

Cycle III: Power and Endurance Conditioning
Day 23: Intervals, Progression
Location: Magrath Gym

Session 1:
Type: Intervals
30 Sec Work/20 Sec "Less Hard"
12 Rounds
Then...
Cool-down


Session 2:
Type: Progression
Warm-up w/
30 x Full Moon @ 25# Bag +
30m Weighted Bear Crawl @ 2 x 80# DBs
Then...
30 x Full Moon @ 35# Bag +
30m Weighted Bear Crawl @ 2 x 60# DBs
Then...
30 x OHS @ 50# BB +
30 x Pull-Ups +
40 x Front Squat @ 100# +
40 x Crucifix Leg Levers +
50 x Med Ball Slams @ 25# Ball +
50 x Push-Press @ 70# BB +
60 x Goblet Squat @ 60# KB +
60 x SSHP @ 60# BB
Then...
20 Min on Bike Trainer @ easy pace


Results: SRK - Progression: 21.24
Progressions are notoriously painful - this one was no exception. I think I'll name this one and use it as a benchmark at a later date.

NOTES: The "goal" of the progression is continual movement, with pauses being little to none.

14.02.11:

Cycle III: Power and Endurance Conditioning
Day 22: Endurance, Power (Explosive)
Location: Garage Gym

Session 1:
Type: Endurance
5 K @ Less Than Training Pace (70%) +
5 K @ 90% Race Pace
10 K Total

Session 2:
Type: Power (Explosive)
3 x 20 Squat
3 x 10 SA OH Squat (5 ea side)
3 x 5 Wall Squat
Then...
8 x 3 Power Clean
Weight Progression
Then...
2 x FSPP +
5 x Clapping Push-Ups
Five Sets
Rest 2-3 Minutes between each
Then...
300 Sec FLR

13.02.11:

Cycle III: Power and Endurance Conditioning
Day 21: Rest

12.02.11:

Cycle III: Power and Endurance Conditioning
Day 20: Rest

11.02.11:

Cycle III: Power and Endurance Conditioning
Day 19: Strength, Power-Endurance
Location: "The Powerhouse"

Warm-up w/
4 x 15m Lunge + 15m Bear Crawl
Then...
30 x Full Moons (15 ea direction) @ 20# Plate + 10 x Heavy Bag Clinch Cleans
30 x Full Moons (15 ea direction) @ 25# Plate + 10 x Heavy Bag Clinch Cleans
30 x Full Moons (15 ea direction) @ 35# Plate + 10 x Heavy Bag Clinch Cleans
Then...
15 x Heavy Bag Clean and Squat
Then...
3 x 10 SA Snatch (5 ea arm)
1 @ 45# DB, 1 @ 55# DB, 1 @ 70# DB
Rest 2-3 Minutes between sets
Then...
1 x Triplet (1 x Full Snatch + 1 x Hi-Pull + 1 x Hang Snatch)
Every 30 Seconds
For 10 Minutes
@ 75# BB
Then...
3 x FS (Very Slow) @ 155# BB +
50m Farmer's Carry @ 2 x 70# DBs
Five Sets
Two Min rest between sets
Then...
"Cool-down" w/
3 x FPLE (Floor Press, Legs Elevated) @ 155# BB +
12 x OH Leg Levers
Five Sets
Then...
Mobility Drills (Focus on Gleno-Humeral and Intra/Extra-Capsular ligaments)

10.02.11:

Cycle III: Power and Endurance Conditioning
Day 18: Test, Power-Endurance

"Meritorious"
Type: Test, Power-Endurance
Squats 80-64-48-32-24-12
Burpees 40-32-24-16-12-6
Pull-Ups 20-16-12-8-6-3
Then...
Tables of Nine
Pass and Hit
30 Minutes
Then...
Cool-down

Results:
"Meritorious": SRK - 20.44

09.02.11:

Cycle III: Power and Endurance Conditioning
Day 17: Strength, Power, Power-Endurance

Session 1:
Type: Strength, Power
30 x Plate Full Moons (15 ea direction) @ 35# Plate +
30m Bear Crawl
Two Sets of Two Rounds
Then...
Slow Pull Clean 3-3-3-3
Start @ 75#, Weight Progression
Long Pull Clean & Jerk 3-3-3-3
Start @ 85#, Weight Progression
Then...
400m Row +
60 Sec Rest
Three Rounds
Then...
3 x 1 FLR

Session 2:
Type: Power-Endurance
30 x Full Moons (15 x Ea. Direction) @ 25# Bulgarian Bag +
15 x Squats (w/ Bag on Shoulders) +
60 Sec Rest
Three Rounds
Then...
30 x Plate Halos @ 25# Plate +
15 x 24" Box Jumps +
60 Sec Rest
Three Rounds
Then...
4 x 15 Swing-Catch-Squat @ 45# KB
60 Sec Rest between sets
Then...
30 Sec Fat Bar Hang Static Hold @ 110# +
5 x Push-Press @ 90# +
30 Sec OH Static Hold
Five Sets
60 Sec Rest between sets
Then...
Cool-down

NOTES: The "Slow Pull" and "Long Pull" descriptors were assigned deliberately - these movements are not meant to be explosive at all. Draw out the pull from the floor through it's full range of motion, all the way up to your collar bone, then explosively pivot and complete the clean or clean & jerk, respectively. To give you an idea of how long the full ROM slow/long pull should take...draw it out over about seven to eight seconds. What would be easy in a power movement suddenly becomes heavy and awkward. It essentially becomes a head trip, though this deliberate slow movement does wonders for absolute strength.

Results:
Slow Pull Clean: SRK - 75#, 95#, 110#, 125#
Long Pull Clean & Jerk: SRK - 85#, 100#, 115#, 135#
400m Row: SRK - 1.10, 1.15, 1.14

08.02.11:

Cycle III: Power and Endurance Conditioning
Day 16: Power, Power-Endurance

Session 1:
Type: Power
Specific Warm-Up
3 x 10 Squat
3 x 10 Drop Snatch
Then...
5 x 2 Single Arm Clean
5 x 2 Single Arm Clean & Jerk
Weight Progression
Then...
"Carolyn's Sadistic Ladder"
Bottom to Bottom Squat Ladder
Reps 1-10-1
Then...
30/30 Push Press
30 Sec Work/30 Sec Static OH Hold

Session 2:
Type: Power-Endurance
Warm-Up w/
5 x 1 Two-Position Muscle Snatch
5 x 1 Two-Position C & J
3 x 3 Long Pull Snatch
Work up to 70% for Ea.
Strict Form
Then...
30-20-10
Med Ball Slams @ 25# +
Ring Push-Ups
Then...
"The Grinder"
20 Sec Air-Dyne Sprint @ >1000 Watt Pace +
2:30 Active Recovery
Game Continues until player fails to increase or sustain wattage
Then...
30 x SSHP +
60 Sec Rest
Three Rounds

NOTES: I love CrossFit, but I take issue with their suggestion that they are forging "elite" fitness. You cannot be "elite" in every category. I have constructed an appropriate training plan that should produce competitive and elite endurance performance. Power and strength training is fundamental to this plan, but it is designed to produce meaningful and adequate power that supports a more elite level of endurance. A 450# deadlift may be impressive, but a 22 Min 5K is not, and it certainly isn't anywhere near the realm of "elite", not when Olympic-level athletes are running 15.05 5Ks. Sure, a decathlete may have some semblance of endurance, but certainly not elite endurance, not when compared to Tony Krupicka and Karl Meltzer. "Elite" is defined by one's performance in a specific sport or physical event. "General Physical Preparedness" does not make you "Elite" - it makes you "Okay" in every category. And maybe that's the intent - if the objective is to be "generally fit" in every category, then being average across the board, in these set of circumstances, makes you elite.

07.02.11:

Cycle III: Power and Endurance Conditioning
Day 15: Power (Explosive)

Specific Warm-Up
3 x 20 Squats
3 x 10 Drop Snatch
3 x 10 Shoulder Dislocates
Then...
3-3-3 Two-Position Muscle Snatch
3-3-3 KB Clean & Jerk
Then...
Three Rounds
15 x KB Swings +
15 x Clapping Push-Ups
Finish With...
"300 FY" @ Air-Dyne
Cool-down w/
Mobility Drills:
Hip Impingement Reduction
Thorasic Lateral Rotation
Peri-Scapular Soft Tissue

Results:
Two-Position Muscle Snatch: SRK - 125#-130#-135#
C&J: SRK - 2 x 53# KBs - 2 x 60# KBs - 2 x 70# KBs
"300FY": SRK - 303

06.02.11:

Cycle III: Power and Endurance Conditioning
Day 14: Recovery

10 Min periscapular soft-tissue active release
2 Min work on GH external (Gleno-humeral) rotation, ea side
2 Min work on Hip (Extracapsular) rotation, ea side

05.02.11:

Cycle III: Power and Endurance Conditioning
Day 13: REST

04.02.11:

Cycle III: Power and Endurance Conditioning
Day 12: Endurance > 90

Snowshoe
~15 Miles, Accumulative

03.02.11:

Cycle III: Power and Endurance Conditioning

Day 11: Endurance, Power (Litvinov Conversion)

Session 1:

Type: Endurance

w/ Body Armor + 35# Pack

100 x Squats

60 Min Ruck March

100 x Squats

Then...

Lots of leg stretches and mobility drills

Session 2:

Type: Power (Litvinov Conversion)

Specific Warm-Up

Shoulder Dislocates

Full ROM Internal Rotations

Drop Snatch

5 x 2 2-Position Hang Snatch

5 x 2 2-Position Muscle Snatch

Then...

10 x Hang Snatch @ 110# +

60 Sec Bike Sprint +

60 Sec Rest

Three Rounds

Then...

3 x Triplet (1 x Triplet = 1 x Full Clean + 1 x Hang Squat Clean + 1 x Hang Power Clean)

@ 135# BB +

60 Sec Ski-Erg Sprint +

60 Sec Rest

Three Rounds

Then...

3 x Long Pull Clean & Jerk + 10 Sec OH Hold +

20 x Alternating Pummels @ 2 x 15# Plates +

20 x Full Moons @ Medium Bulgarian Bag +

60 Sec Rest

Then...

Cool-down

02.02.11:

Cycle III: Power and Endurance Conditioning

Day 10: Recovery (Mobility)

Daily Dozen Joint Mobility Drills

Then...

Iliotibial Impingement Active Release

5 Min work, ea side

Then...

Pari-Scapular Impingement Active Release

5 Min work, ea side

~25 Min Total

01.02.11:

Cycle III - Power and Endurance Conditioning
Day 9: Primer, Progression

Session 1:
Type: Primer, Fight Techniques
"Cindy"
AMRAP 20 Min
5 x Pull-ups +
10 x Crossfit Push-Ups +
15 x Squats
Then...
Practice Throws, Takedowns, Disarm Techniques
40 Min

Session 2:
Type: Progression
30 x RTW +
30 x RTW (other direction) +
30 x Halo +
30 x Halo (other direction) +
30 x Figure-8 +
30 x Figure-8 (other direction) +
30 x Full Moons +
30 x Full Moons (other direction) +
30 x Good Mornings +
30 x SA Clean & Jerk (right arm) +
30 x Squatting RTW (clockwise) +
30 x SA Clean & Jerk (left arm) +
30 x Squatting RTW (counter-clockwise) +
30 x SA Snatch (right arm) +
30 x SA Snatch (left arm) +
30 x Swing-Catch-Squat +
30 x Turkish Get-Ups
All @ 53# KB

"Superhuman effort isn't worth a damn if it doesn't achieve something."
- Sir Ernest Shackleton