31.03.11:

Rest

30.03.11:

Strength, Strength-Endurance

Warm-up w/ KB Complex
10 x RTW +
10 x RTW (Other Way) +
10 x Pass-Throughs +
10 x Pass-Throughs (Other Way) +
20 x H2H Catch (10 Catches Ea. Hand) +
Three Sets
Then...
5 x 3 Boulder Squats (Heavy)
Then...
45 Sec SSHP @ Bulgarian Bag +
45 Sec OH Hold @ KB
Three Rounds
Then...
50-40-30-20-10
Bulgarian Bag Lunge (Bag saddled on neck) +
Bag Pull Snatch
Then...
Ab Cluster
30 Sec FLR +
20 x Sit-Ups +
10 x KTE
Three Sets

29.03.11:

SEC, Power-Endurance

General Warm-Up
Bulgarian Bag Throws & Catches
Then...
50-40-30-20-10
Full Moons @ Bulgarian Bag +
Swing-Behind Neck Catch-Squat @ Bulgarian Bag
Then...
"Cool-Down"
300 Sec FLR

28.03.11:

SEC, Power-Endurance

10 Min warm-up w/ throws and catches @ Bulgarian Training Bag

Then...

15 x Swing-Behind Neck Catch-Squat +

30 x Full Moons (15 ea. Direction) +

12 x Swing-Behind Neck Catch-Squat +

30 x Full Moons (15 ea. Direction) +

9 x Swing-Behind Neck Catch-Squat +

30 x Full Moons (15 ea. Direction)

Then...

3 Min Rest

Then...

15 x OH Press @ 2 x 35# DBs +

30 x Full Moons +

12 x OH Press @ 2 x 35# DBs +

30 x Full Moons +

9 x OH Press @ 2 x 35# DBs +

30 x Full Moons

Then...

3 Min Rest

Then...

"Cool-Down"

50 x Sit-Ups w/ Bulgarian Bag +

40 x Good Mornings w/ Bulgarian Bag +

30 x Spike Swings @ 45# KB +

20 x Sit-Ups w/ Bulgarian Bag +

10 x Good Mornings w/ Bulgarian Bag

NOTES: A commercial 26# Bulgarian Training Bag will cost you $164.95. You could buy it. Or, you could buy a heavy duty tire inner tube from your local tractor supply co, 26# of sand, duct tape and zip ties and make your own. That's what I did. Total cost was $25.00.

27.03.11:

Cycle V: Active Recovery
Day 4: Mobility

Mobility WOD +
Daily Dozen ROM Drills
Then...
More soft-tissue work:
Gluteus Minimus
Gleno-Humeral Tissue
Sartorius
Then...
Upper Body soft-tissue work:
Subscapularis
Latissimus Dorsi

26.03.11:

Cycle V: Active Recovery
Day 3: Strength, Recovery, Mobility

Warm-up w/ 5-Mile Trail Run @ Easy Pace
Then...
KB Complex
10 x RTW +
10 x RTW (Other Way) +
10 x Halos +
10 x Halos (Other Way) +
10 x Pass-Throughs +
10 x Pass-Throughs (Other Way) +
10 x American Swings
Four Sets, Not For Time
Focus on exaggerated movement, good form, rather than intensity
Then...
Leg ROM Drills and Soft-Tissue Work
15 Minutes

25.03.11:

Cycle V: Active Recovery
Day 2: Mobility

Mobility WOD
Then...
Active Trigger Point Therapy
Gleno-Humeral
Biceps Femoris

24.03.11:

Cycle V: Active Recovery

Day 1: Mobility

Mobility WOD

Then...

Soft-Tissue Work

Areas of focus:

Peri-Capsular +

Gluteal +

Adductor +

23.03.11:

Cycle IV: Volume
Day 30: Power-Endurance

15 x Rock Slams @ Medium Rock (Approximately 35#-40#) +
Max Pull-Ups
2 Min Rest
Then...
12 x Rock Slams @ Medium Rock (Approximately 35#-40#) +
Max Pull-Ups
2 Min Rest
Then...
9 x Rock Slams @ Medium Rock (Approximately 35#-40#) +
Max Pull-Ups
2 Min Rest
Then...
Fallen Tree Drag Sprints
10 x 100m

22.03.11:

Cycle IV: Volume

Day 29: Endurance, Test, Recovery

Session 1:

Type: Endurance

500m Swim +

10 Mile Bike @ Bike-Trainer +

5 Mile Run

Session 2:

Type: Recovery

Yin Yoga

Then...

Coffee

Results:

Session 1: 1:24.17

21.03.11:

Cycle IV: Volume

Day 28: Recovery, Mobility

AM Session

1 Mile Run +

Some agility drills

Then...

Static Holds and Yoga

Then, Later...

Mobility

Active Trigger Point Therapy

Emphasis = Sartorius, Tensor, Peri-Capsular

5-6 Min, Ea. Leg

20.03.11:

Cycle IV: Volume

Day 27: Recovery, Mobility

Warm-up w/

P1: 15 x Thrust Toss w/ 35# Boulder

P2: Active Rest while partner executes

Three Rounds

Then...

Vinyasa Yoga

45 Min

Then...

Free-Form Russian Twist

Team Ladder, Reps 1-10 w/ 35# Boulder

NOTES: (1) The "Thrust Toss" is just like a Med Ball Wall Shot, except executed with a big rock. I like this one because there's a little bit more danger involved. If you miss the med ball and it hits your face, it'll hurt a little. If you miss the boulder and it hits your face, your nose and face is going to be smashed, and there's guaranteed to be blood everywhere. It engages the mind and focuses your thoughts on the task at hand. (2) Never underestimate the difficulty and therapeutic benefits of yoga. (3) Free-Form Russian Twist. Think about it, it's a russian twist, without the barbell, and thus, requires greater engagement of the stabilization muscles. As always, there is a method to my madness.

19.03.11:

Cycle IV: Volume

Day 26: Endurance

Hike. 8 Hours. Tug Hill.

18.03.11:

Cycle IV: Volume
Day 25: Fight, Power-Endurance

Session 1:
Type: Power-Endurance
"McCluskey"
9 x Muscle Ups +
15 x Burpee Pull-Ups +
21 x Pull-Ups
800m Run
Three Rounds

Session 2:
Type: Fight

2 Hour Practice

Session 3:

Type: Power, Power-Endurance

Kettlebell Clinic

1 Hour

"Work + Recovery = Training. Everyone forgets the second point. Many will work hard. Few treat recovery with equal discipline. Do it and surpass. Don't and plateau. It's simple."
- Mark Twight

Results:

Session 1: "McCluskey"... Complete.

Session 2: Ouch. But good stuff learned.

Session 3: Ouch again.

17.03.11:

Cycle IV: Volume
Day 24: Power-Endurance, Complementary Circuit

Session 1:
Type: Power-Endurance
Ruck w/ Body Armor + 35# Pack

30 Min Out

Then...

Run back to Start Point for time

Session 2:
Type: Power-Endurance, Complementary Circuit*

10-9-8-7-6-5-4-3-2-1
KB Rack Squat @ 2 x 53# KBs +

Full Moons @ 26# Bulgarian Bag (ea. Direction) +

KB Swings @ 53# KB +

Headcutters @ 25# KB (Two-Count) +

V-Up Push-Press @ 2 x 35# KBs

Then...

"Catalyst Cool-Down"

30 x KTE +

20 x Clinch Cleans @ 50# Sandbag +

15 x Push-Press @ 2 x 35# KBs +

60 Sec Rest

Three Rounds

Results:

Session 1: Ruck Run Back to Start Point = 16.57

Session 2: Complementary Circuit = 20.05

*NOTES: Rules on the complementary circuit are as follows: (1) Pausing is not allowed mid-set, no exceptions. Anything that could be interpreted as a deliberate pause constitutes failure, and the game is over. (2) You must sprint to each station - walking constitutes failure, and the game is over. (3) You cannot at any point break set by setting the weights down - letting go constitutes failure, and the game is over. One time test, no re-tries. Failure gets you a score of "failure".

16.03.11:

Cycle IV: Volume
Day 23: Strength-Endurance, Power-Endurance, Endurance

Session 1:
Type: Strength-Endurance, Power-Endurance
2 x 30m Lunge
2 x 15m Walking OHS @ 2 x 25# Plates
2 x 15m Walking OHS @ 2 x 35# Plates
2 x 15m Walking OHS @ 2 x 45# Plates
Then...
3 x 3 Two-Position Clean @ 90% @ 1.0 Power Standard
3 x 1 Long Cycle DB Clean & Jerk @ 90% @ 1.0 Power Standard
8 x 3 (4 Sets ea. arm) SA Snatch @ 70-90% @ .5 Power Standard
Then...
30 Seconds @ 36" Box Jump
60 Seconds Weighted Step-Up @ 20" Box
30 Second Rest
Three Sets of Two Rounds
Then...
5 x Close-Grip Pull-Ups
15m Farmer's Carry
Four Sets
Then...
3 x Attempts, Max Pull-Ups
Then...
Mobility WOD

Session 2:
Type: Endurance
7-Mile Trail Run @ 75% UC Pace
Then...
More mobility work

Results:
Walking OHS, Cleans, Long Cycle C&J, SA Snatch, Box Jumps/Step-Ups
7-Mile TR @ 75% UC Pace = 58.24

14.03.11:

Cycle IV: Volume
Day 21: Endurance, Volume Training, Recovery

Session 1:
Type: Endurance, Volume Training
Auburn Trail to Mendon Ponds and Back. 2 Hour Trail Run @ 75% 10 Mile RP (Target Distance = 16 Miles)
Then...
Primitive Metabolic "Cool-down"
30-20-10 Log Cleans @ 70-80# Log
10-20-30 Boulder Slams @ 30-35# Boulder
Then...
50 x Tree-Limb Pull-Ups
50 x Tree-Limb KTE

Session 2:
Type: Recovery
Mobility WOD
And...
Lots of work on abductors, adductors, gleno-humeral, and illio-tibial...
Soft tissue smash-fest, to reopen vascular and neural pathways in preparation for the increased mileage this week.

Results:
Session 1: 16.5 Miles
Session 2: ...Ouch

13.03.11:

Cycle IV: Volume
Day 20: Endurance, Power-Endurance

Beaver Bridge Trail. 60 Min Trail Run @ 75% 10 Mile RP
Then...
Primitive Metabolic "Cool-Down"
15 x Burpee Throw-Ups w/ Granite Boulder +
30 Sec Rest
Three Rounds
Then...
15-12-10
Log Zercher Squat +
Log Push-Press

Results:
SRK - TR: 8 Miles; BT1 - 38 Sec; BT2 - 34 Sec; BT 3 - 37 Sec; 15-12-10 - 2.12

NOTES: The rock I used for the "Burpee Throw-Ups" was 12" x 12" x 8" granite, weighed approximately 40#. The log I used was felled Oak. Four feet long. 12 inches in diameter. Weighed approximately 80#. The Push Press with an 80# BB is not hard - but the Push Press with an 80# fat, slippery, awkward log, requiring a certain amount of stabilization, is. The lifting portion was deliberately planned to be at the end of the run, in order to simulate the physical stress of tracking down and killing an animal using primitive methods. 90% of the work is done over a protracted period of time at a relatively easy level of exertion, and the last 10% is an explosive, all-out, grit-your-teeth ball-buster. Your body can't perform this type of work unless you practice it. Get out of the gym. Go out to the woods. Practice.

12.03.11:

Cycle IV: Volume
Day 19: Endurance, Power-Endurance

Auburn Trail. 90 Min Trail Run @ 65-70% 10 Mile RP
Then...
20 x RTW +
20 x RTW (other way) +
20 x Hang Muscle Snatch +
20 x Russian Cleans +
50 x OH Leg-Levers
60 Sec Rest
Three Rounds @ 1.5 Pood Kettlebell

Results: 11 Miles

11.03.11:

Cycle IV: Volume
Day 18: Endurance

Lehigh Valley Trail. 90 Min @ 65-70% 10 Mile RP

Results: 10 Miles

NOTES: Endurance conditioning takes a lot of flak these days. But the supporting scientific evidence of endurance conditioning speaks for itself. Sustained aerobic efforts stimulate the body's production of cellular mitochondria, which in turn increases the body's anaerobic capacity. The problem that many amateur athletes face is discerning what is acceptable endurance conditioning. Three times, weekly, is probably an acceptable level for power-oriented athletes, particularly those of the BJJ and MMA professions. Food for thought.

10.03.11:

Cycle IV: Volume
Day 17: Test, Skill Work, Power-Endurance

Type: Test, Skill Work, Power-Endurance
"Meritorious"
80-64-48-32-24-12 Squats
40-32-24-16-12-6 Burpees
20-16-12-8-6-3 Pull-Ups
Then...
Throws and Dis-arm Skill Work
40 Min

Results:
"Meritorious" - SRK = 18.34

09.03.11:

Cycle IV: Volume
Day 16: Strength-Endurance, Power-Endurance, Intervals

Session 1:
Type: Strength-Endurance, Power-Endurance
Warm-up w/
3 x 20 Squat
3 x 10 Sumo Squat
3 x 5 Clapping Push-Ups
Then...
KB Complex
10 x Round-the-World +
10 x RTW (other way) +
10 x Halos +
10 x Halos (other way) +
10 x One-Arm Swings (left) +
10 x One-Arm Swings (right)
Two Sets @ 53# KB
Then...
30 x Full Moons (15 x Ea direction) @ 25# Plate +
30 Sec Alternating Pummel Drill @ 2 x 25# Plates
1 Min Rest
Then...
30 x Full Moons (15 x Ea direction) @ 35# Plate +
30 Sec Pummel Drill @ 2 x 25# Plates
1 Min Rest
Then...
30 x Full Moons (15 x Ea direction) @ 45# Plate +
30 Sec Headcutters @ 35# Plate
1 Min Rest
Then...
Max Rounds in 12 Minutes
5 x Deadlift @ 210# +
10 x Push-Press @ 2 x 35# DBs
Then...
"Cool-Down"
50 x OH Leg-Levers @ 115# BB

Session 2:
Type: Intervals
20 Min Warm-Up @ Bike-Trainer
Then...
1600m Interval @ MSE (Maximum Sustained Effort - Appx. 420-460 Watts)
3 Min @ Easy Pace
1200m Interval @ MSE (Appx. 460-500 Watts)
2.5 Min @ Easy Pace
800m Interval @ MSE (Appx. 490-530 Watts)
2 Min @ Easy Pace
500m Interval @ MSE (Appx. 550 + Watts)
1 Min @ Easy Pace
Repeat 500m Interval followed by 1 Min @ easy pace until MSE drops below 550 Watts
Then...
Cool-down

Results:
Session 1:
12 Min DL+PP Challenge - SRK = 17 Rounds
Session 2:
SRK - 1600m Interval = 438 MSE; 1200m = 483 MSE; 800m = 517 MSE; 500m = 563 MSE; 500m = 557 MSE; 500m = 558 MSE; 500m = 554 MSE; 500m = 544 MSE; Cool-down

08.03.11:

Cycle IV: Volume
Day 15: SMMF

1-Mile Humvee Push

07.03.11:

Cycle IV: Volume
Day 14: Endurance (Conversion)

KB Swing Breathing Ladder (1-10-1)
SSHP Breathing Ladder (1-10-1)
Goblet Squat Breathing Ladder (1-10-1)
OH Sit-Ups Breathing Ladder (1-10-1)
KB Snatch Breathing Ladder (1-10-1)

06.03.11:

Cycle IV: Volume
Day 13: Recovery

Mobility WOD

05.03.11:

Cycle IV: Volume

Day 12: REST

Rest is often overlooked, but to anyone serious about achieving their physical performance goals, it is absolutely fundamental. So sit back, relax, put on some Man vs Wild and have a beer.

04.03.11:

Cycle IV: Volume
Day 11: Power-Endurance, Volume

Session 1:
Type: Primer
Warm-up
Then...
2-Mile Run w/ 35# Plate
Then...
20 Min Grinder PT w/ Plate
Various Exercises (OHS, Lunge, Halos, Push-Press, etc)
30 Sec Per Exercise, Continuous throughout
Then...
Cool-down

Session 2:
Type: Power-Endurance, Volume Training
Warm-up
Throw Med Balls
Then...
4 x TGU (2 x Ea Side) +
30 Sec Squats
2 Sets @ 35-40# DB, 2 Sets @ 40-45# DB
Rest between sets (still warming up)
Then...
Med Ball Slam Team/Breathing Ladder, 1-15
Then...
15m Farmer's Carry @ 2 x 70# DBs +
15m Bear Crawl +
15m Flying Burpee (back to DBs)
10 Rounds
Then...
4 x 30/30 Box Jump @ 24" Box
30 Sec Work/30 Sec "Rest" in bottom squat position
Then...
2 Min Rest
Then...
4 x 30/30 Push-Press
30 Sec Work/30 Sec "Rest" in overhead position
Then...
Cool-down, for real

Results:
Session 1: Weighted 2-Mile w/ 35# - SRK = 14.27

Session 2: Participants - SRK, AP, MW

03.03.11:

Cycle IV: Volume
Day 10: Recovery

4.5 Mile Ruck @ 14-15 Min Pace
w/ Body Armor + 35# Pack
Then, later...
Mobility Wod

02.03.11:

Cycle IV: Volume
Day 9: Volume, Strength-Endurance, Power-Endurance

Session 1:
Type: Strength-Endurance, Power-Endurance
Warm-up w/ Med Balls
Then...
Javorek Complex
6 x DL +
6 x Hang Hi-Pull +
6 x Bent-Over Row +
6 x Hammer Curl +
6 x Pull-Up +
6 x Push-Press
Four Sets
Then...
Clean Long Pull & Jerk @ 60%, 65%, 70% x 3 Sets
Then...
Snatch @ 60%, 65%, 70% x 3 Sets
Then...
20 x BOSU Bridge Press +
OH Hold to Failure +
1 Min Rest
Four Rounds
Then...
5 x 36" Box Jumps +
5 x Clapping Push-Up
Two Sets of Three Rounds
Then...
Renegade Man-Makers
3 x 6
Then...
Cool-down

Session 2:
Type: Volume, Breathing Ladder
"Air-Dyne to Hell"
100 Sec Sprint-100 Sec Rest; 90-90; 80-80; 70-70; 60-60; 50-50; 40-40; 30-30; 20-20; 10-10
Then...
30 Min @ STP
Then...
"Cool-down"
50 x Pull-Ups
50 x Crucifiers

01.03.11:

Cycle IV: Volume
Day 8: Primer, Intervals

Session 1:
Type: Primer
10 Min Warm-up
Then...
Various Sprints (100m, 200m, 50m Lunge + 100m, etc.)
For 30 Minutes
Then...
5 x Pull-Ups +
10 x Push-Ups
5 Min
Then...
90 Sec Rest
Then...
5 x Squat Jumps +
10 x Lunges (Single Count)
5 Min
Then...
Ab Cluster

Session 2:
Type: Intervals
Warm-up w/
Javorek Complex
6 x SLDL +
6 x Hi-Pull +
6 x Bent-Over Row +
6 x Hang Double Clean +
6 x Sumo Squat +
6 x Push-Press
Four Sets
2 @ 2 x 25# KBs, 2 @ 2 x 30# KBs
Rest 1-2 Min between sets
Then...
40 x KB Swings @ 45# KB
60 Sec Rest
Four Rounds
Then...

2 x 30/30 Push-Press

30 Sec Work

30 Sec OH Hold

@ 2 x 25# KBs

Then...
Cool-down

Results:

40 x KB Swing Intervals: SRK - 1.09; 1.10; 1.11; 1.10

30/30 Push Press: SRK - R1: 33; R2: 28

28.02.11:

Cycle IV: Volume
Day 7: Endurance

5 Mile Run. Minimalist footwear.
Then, later...
10 K Tempo Run. Minimalist footwear.

27.02.11:

Cycle IV: Volume
Day 6: Rest

26.02.11:

Cycle IV: Volume
Day 5: Volume Training

30 x RTW +
30 x RTW (other way) +
30 x Pass-Throughs +
30 x Pass-Throughs +
30 x Halos +
30 x Halos (other way) +
30 x One-Arm Swings +
30 x One-Arm Swings (other arm) +
30 x Windmills +
30 x Windmills (other arm) +
30 x Goblet Squats +
30 x SA Hi-Pull +
30 x SA Hi-Pull (other arm) +
30 x Hack Squats +
30 x OH Sit-Ups +
30 x One-Arm C&J (15 ea arm) +
30 x KB Swings

NOTES: Continuous movement, w/ 45# KB. Don't let go. Game is over when you set the KB down.

25.02.11:

Cycle IV: Volume
Day 4: Endurance

Trail Run for 2.5 Hours

24.02.11:

Cycle IV: Volume
Day 3: Recovery

Yoga. 1 Hour.