Operator Fitness, Cycle I, Day 26:
Type: Rest
Saturday, July 30, 2011
Friday, July 29, 2011
29.07.11:
Operator Fitness, Cycle I, Day 25:
Type: Power, Power-Endurance
FYF #4:
Stage 1:
DL, 3 x 1
Hi-Pull, 3 x 1
Power Jerk, 3 x 1
Total Best of Each,
Divide By Weight = Day's Power Index
Stage 2:
100 x Back Squats @ 135#
Partition As Necessary
60m Flying Burpee Every Time Weight is Racked
Stage 3:
10m Farmer's Carry @ 2 x 70# KBs +
10 x Swing @ 70# KB +
10m Farmer's Carry @ 2 x 70# KBs +
10 x Swing-Hi-Pull @ 70# KB
Six Sets
Rest While Partner Executes
Stage 4:
30/30 Piston Press @ 2 x 25# DBs
30 Sec Work/30 Sec "Rest" in OH Hold
Results:
Stage 1: Power Index Total - DT = 3.37; SK = 4.41
Stage 2: Back Squat 100 Challenge
DT: 20; 15; 15; 20; 21; 9. Redeemed himself with 360m of Flying Burpees
SK: 21; 30; 33; 16. Redeemed himself with 240m of Flying Burpees
Stage 3:
Combined Time: 17.19
Stage 4:
Piston Press
SK - 30; DT - 36
Total Work Time: 2 Hours, 26 Minutes, 15 Seconds
Type: Power, Power-Endurance
FYF #4:
Stage 1:
DL, 3 x 1
Hi-Pull, 3 x 1
Power Jerk, 3 x 1
Total Best of Each,
Divide By Weight = Day's Power Index
Stage 2:
100 x Back Squats @ 135#
Partition As Necessary
60m Flying Burpee Every Time Weight is Racked
Stage 3:
10m Farmer's Carry @ 2 x 70# KBs +
10 x Swing @ 70# KB +
10m Farmer's Carry @ 2 x 70# KBs +
10 x Swing-Hi-Pull @ 70# KB
Six Sets
Rest While Partner Executes
Stage 4:
30/30 Piston Press @ 2 x 25# DBs
30 Sec Work/30 Sec "Rest" in OH Hold
Results:
Stage 1: Power Index Total - DT = 3.37; SK = 4.41
Stage 2: Back Squat 100 Challenge
DT: 20; 15; 15; 20; 21; 9. Redeemed himself with 360m of Flying Burpees
SK: 21; 30; 33; 16. Redeemed himself with 240m of Flying Burpees
Stage 3:
Combined Time: 17.19
Stage 4:
Piston Press
SK - 30; DT - 36
Total Work Time: 2 Hours, 26 Minutes, 15 Seconds
Wednesday, July 27, 2011
28.07.11:
Operator Fitness, Cycle I, Day 24:
Type: Power-Endurance, Active Recovery
Kettlebell Progression
10 x Swings +
20 x RTW +
30 x Snatch +
40 x C&J +
50 x Swinging Hi-Pull +
60 x Swings
Then...
Easy 3-Mile Run
Then...
MFR Recovery Protocol
Type: Power-Endurance, Active Recovery
Kettlebell Progression
10 x Swings +
20 x RTW +
30 x Snatch +
40 x C&J +
50 x Swinging Hi-Pull +
60 x Swings
Then...
Easy 3-Mile Run
Then...
MFR Recovery Protocol
27.07.11:
Operator Fitness, Cycle I, Day 23:
Type: Intervals, Strength, Power
Session 1:
Type: Intervals
8 x 400m Intervals
3 Min Rest Between Intervals
Session 2:
Type: Strength, Power
Warm-Up w/ Med Ball Complex
Then...
Zercher Squat, 3 x 3 x 85-90%
C&J, 5 x 1 x 80-95%
Box Jump, x 1, Progress Height Until Failure
Rest 2 Min Between Sets
Then...
10 x Balance Push-Press @ 95# +
20m Farmer's Carry Sprint @ 2 x 80# KBs
Three Sets
Then...
10 x Russian Twist @ 45# Plate +
20 x Full Moons @ 37# Bulgarian Bag
Three Sets
Then...
"Nekrophaneia" ("The Little Death")
Max Pull-Ups +
50m Bear Crawl +
500m Row @ 10 Resistance +
50 x KB Swings @ 70# KB +
Dead-Hang-To-Failure*
Results:
ZS, C&J, Box, Push-Press + Carry, RT + Full Moons, Nekrophaneia - DT, SK
C&J - DT = 165#, SK = 175#
Box Jump Progression - DT = 43", SK = 44"
Max Pull-Ups - SK = 27
NOTES: *A word on "failure". What is "to failure"? Well it isn't letting go when you're tired or uncomfortable. It is, however, letting go when the mind says "hold on", but the muscles just won't listen and involuntarily release. That is what it means to do something until "failure".
When the Box Jump height starts to be significantly more than half of one's height, it begins to become a mental game more than a physical game. Many athletes possess the power to make the clearance. Many athletes psyche themselves out before the execution and fail to perform due to a mental failure. And that, in sum, really is the purpose of the exercise. Physical tasks to produce psychological changes.
Type: Intervals, Strength, Power
Session 1:
Type: Intervals
8 x 400m Intervals
3 Min Rest Between Intervals
Session 2:
Type: Strength, Power
Warm-Up w/ Med Ball Complex
Then...
Zercher Squat, 3 x 3 x 85-90%
C&J, 5 x 1 x 80-95%
Box Jump, x 1, Progress Height Until Failure
Rest 2 Min Between Sets
Then...
10 x Balance Push-Press @ 95# +
20m Farmer's Carry Sprint @ 2 x 80# KBs
Three Sets
Then...
10 x Russian Twist @ 45# Plate +
20 x Full Moons @ 37# Bulgarian Bag
Three Sets
Then...
"Nekrophaneia" ("The Little Death")
Max Pull-Ups +
50m Bear Crawl +
500m Row @ 10 Resistance +
50 x KB Swings @ 70# KB +
Dead-Hang-To-Failure*
Results:
ZS, C&J, Box, Push-Press + Carry, RT + Full Moons, Nekrophaneia - DT, SK
C&J - DT = 165#, SK = 175#
Box Jump Progression - DT = 43", SK = 44"
Max Pull-Ups - SK = 27
NOTES: *A word on "failure". What is "to failure"? Well it isn't letting go when you're tired or uncomfortable. It is, however, letting go when the mind says "hold on", but the muscles just won't listen and involuntarily release. That is what it means to do something until "failure".
When the Box Jump height starts to be significantly more than half of one's height, it begins to become a mental game more than a physical game. Many athletes possess the power to make the clearance. Many athletes psyche themselves out before the execution and fail to perform due to a mental failure. And that, in sum, really is the purpose of the exercise. Physical tasks to produce psychological changes.
Tuesday, July 26, 2011
26.07.11:
Operator Fitness, Cycle I, Day 22:
Type: Power, Power-Endurance
"Start" w/ Med Ball Drills
10 Min Pass and Catch
Then...
Hang Hi-Pull, 3 x 10 x 50% OTM
Hi-Pull, 2 x 1 x 95%; 1 x 1 x 100%
DL, 2 x 1 x 95% + 5 x 30" Box Jumps
3 Min Rest Between Sets
Then...
21-18-15
Russian Twist (Two-Count) @ 40# +
Thruster @ 75#
200m Row after Each Round
Continuous Effort, Not Timed
Then...
"Grindylow"
100m Bear Crawl +
50m KB Lunge-and-Pass @ 53# KB +
50 x Wall Shots @ 20# Ball
Then...
300 Sec FLR
Results:
SRK:
Hi-Pull 3 x 10 x 50% OTM = @ 135#, @ 145#, @ 155#
Hi-Pull 2 x 1 x 95% = 215#
Hi-Pull 1 x 1 x 100% = 225#
"Grindylow" = 5:26.22
Type: Power, Power-Endurance
"Start" w/ Med Ball Drills
10 Min Pass and Catch
Then...
Hang Hi-Pull, 3 x 10 x 50% OTM
Hi-Pull, 2 x 1 x 95%; 1 x 1 x 100%
DL, 2 x 1 x 95% + 5 x 30" Box Jumps
3 Min Rest Between Sets
Then...
21-18-15
Russian Twist (Two-Count) @ 40# +
Thruster @ 75#
200m Row after Each Round
Continuous Effort, Not Timed
Then...
"Grindylow"
100m Bear Crawl +
50m KB Lunge-and-Pass @ 53# KB +
50 x Wall Shots @ 20# Ball
Then...
300 Sec FLR
Results:
SRK:
Hi-Pull 3 x 10 x 50% OTM = @ 135#, @ 145#, @ 155#
Hi-Pull 2 x 1 x 95% = 215#
Hi-Pull 1 x 1 x 100% = 225#
"Grindylow" = 5:26.22
Monday, July 25, 2011
25.07.11:
Operator Fitness, Cycle I, Day 21:
Type: Endurance <90, Power-Endurance
Session 1:
Type: Endurance <90
Trail Run @ Easy Pace. 50 Min
Session 2:
Type: Power-Endurance
"Start" with ROM Drills
Then...
KB Triplet
Clean/Squat/Sots Press
Every 30 Seconds
For 10 Minutes
Then...
50-40-30-20-10
Bag Slams @ 37# Bulgarian Bag +
KTE
Type: Endurance <90, Power-Endurance
Session 1:
Type: Endurance <90
Trail Run @ Easy Pace. 50 Min
Session 2:
Type: Power-Endurance
"Start" with ROM Drills
Then...
KB Triplet
Clean/Squat/Sots Press
Every 30 Seconds
For 10 Minutes
Then...
50-40-30-20-10
Bag Slams @ 37# Bulgarian Bag +
KTE
Friday, July 22, 2011
22.07.11:
Operator Fitness, Cycle I, Day 18:
Type: Power, Power-Endurance
FYF #3
"Warm-up" w/
Mobility WOD +
2 x 15m Walking OH Squat, 1 @ Bar, 1 @ 75#
2 x 15m OH Lunge @ 75#
Then...
Work up to 90% 2RM DL
Then...
3 x 2 x DL @ 90% 2RM + 3 x 30" Box Jumps)
2 x 2 x OH Press @ 90% + 3 x Plyometric Push-Ups
2 x 4 Snatch Pull @ 80% 2RM
2 Min Rest Between Sets
Then...
"Big Five 55"
Reps 10-9-8-7-6-5-4-3-2-1
Bridge Press @ 135# +
Goblet Squat @ 53# KB +
Box Jump @ 24" Box +
Pull-Ups +
Deadlift @ 135#
Then...
"Chaser"
P1: 15-12-10 Russian Twist @ 45#
P2: Dead Hang from Pull-Up Bar
Three Rounds
Then...
"Cool-Down" w/ 75 x Hollow Rocks
Type: Power, Power-Endurance
FYF #3
"Warm-up" w/
Mobility WOD +
2 x 15m Walking OH Squat, 1 @ Bar, 1 @ 75#
2 x 15m OH Lunge @ 75#
Then...
Work up to 90% 2RM DL
Then...
3 x 2 x DL @ 90% 2RM + 3 x 30" Box Jumps)
2 x 2 x OH Press @ 90% + 3 x Plyometric Push-Ups
2 x 4 Snatch Pull @ 80% 2RM
2 Min Rest Between Sets
Then...
"Big Five 55"
Reps 10-9-8-7-6-5-4-3-2-1
Bridge Press @ 135# +
Goblet Squat @ 53# KB +
Box Jump @ 24" Box +
Pull-Ups +
Deadlift @ 135#
Then...
"Chaser"
P1: 15-12-10 Russian Twist @ 45#
P2: Dead Hang from Pull-Up Bar
Three Rounds
Then...
"Cool-Down" w/ 75 x Hollow Rocks
Wednesday, July 20, 2011
20.07.11:
Operator Fitness, Cycle I, Day 16:
Type: Strength, Power
Warm-up w/
2 x 10 Front Squat (Light) @ 40-45%
Then...
Front Squat Heavy 2 w/ Depth Jump Chaser
2 x FS @ 90-95% 1RM +
5 x Depth Jumps @ 30" Box
Three Sets
Rest 2 Minutes Between Sets
Then...
Push-Press Heavy 3 w/ OH Hold Chaser
3 x Push-Press @ 85-90% 1RM +
15 Sec OH Hold
Three Sets
Rest 2 Minutes Between Sets
Then...
"Berserker"
5 x Cousins @ 20# Med Ball +
60m Bear Crawl +
10 x Cousins @ 20# Med Ball +
60m Bear Crawl +
15 x Cousins @ 20# Med Ball +
60m Bear Crawl +
20 x Cousins @ 20# Med Ball +
60m Bear Crawl
Then...
2 x 1 Min Front Plank
Then...
Cool-Down
Type: Strength, Power
Warm-up w/
2 x 10 Front Squat (Light) @ 40-45%
Then...
Front Squat Heavy 2 w/ Depth Jump Chaser
2 x FS @ 90-95% 1RM +
5 x Depth Jumps @ 30" Box
Three Sets
Rest 2 Minutes Between Sets
Then...
Push-Press Heavy 3 w/ OH Hold Chaser
3 x Push-Press @ 85-90% 1RM +
15 Sec OH Hold
Three Sets
Rest 2 Minutes Between Sets
Then...
"Berserker"
5 x Cousins @ 20# Med Ball +
60m Bear Crawl +
10 x Cousins @ 20# Med Ball +
60m Bear Crawl +
15 x Cousins @ 20# Med Ball +
60m Bear Crawl +
20 x Cousins @ 20# Med Ball +
60m Bear Crawl
Then...
2 x 1 Min Front Plank
Then...
Cool-Down
Tuesday, July 19, 2011
19.07.11:
Operator Fitness, Cycle I, Day 15:
Type: Power
Warm-up w/ KBs
Then...
2 x 4 Power Clean @ 85%
2 x 2 Clean Hi-Pull @ 90%, @ 95%
4 x 10 Kettlebell One-Arm Hi-Pull @ 88# KB (2 x Sets Ea. Arm)
Rest 2 Min Between Sets
Then...
100m Row + 5 Med Ball Slams
100m Row + 10 Med Ball Slams
100m Row + 15 Med Ball Slams
100m Row + 20 Med Ball Slams
Then...
Progression/Digression Complex
BOSU Piston Press @ 2 x 44# KBs/Pull-Ups
1/10; 2/9; 3/8; 4/7; 5/6; 6/5; 7/4; 8/3; 9/2; 10/1
Then...
50 x 4-Count Flutter Kicks +
50 x GHD Sit-Ups
Results:
Power Clean 4RM - 175#, 180#
Clean Hi-Pull 2RM - 210#, 225#
Type: Power
Warm-up w/ KBs
Then...
2 x 4 Power Clean @ 85%
2 x 2 Clean Hi-Pull @ 90%, @ 95%
4 x 10 Kettlebell One-Arm Hi-Pull @ 88# KB (2 x Sets Ea. Arm)
Rest 2 Min Between Sets
Then...
100m Row + 5 Med Ball Slams
100m Row + 10 Med Ball Slams
100m Row + 15 Med Ball Slams
100m Row + 20 Med Ball Slams
Then...
Progression/Digression Complex
BOSU Piston Press @ 2 x 44# KBs/Pull-Ups
1/10; 2/9; 3/8; 4/7; 5/6; 6/5; 7/4; 8/3; 9/2; 10/1
Then...
50 x 4-Count Flutter Kicks +
50 x GHD Sit-Ups
Results:
Power Clean 4RM - 175#, 180#
Clean Hi-Pull 2RM - 210#, 225#
Monday, July 18, 2011
18.07.11:
Operator Fitness, Cycle I, Day 14:
Type: Endurance, Power-Endurance
Session 1:
ROM Drills
Then...
50 Min Run @ Easy Pace
(25 Out:25 Back)
Session 2:
10 x Swing-Catch-Squat @ 37# Bulgarian Bag +
30 x Full Moons @ 37# Bag (15 x Ea. Direction)
Three Sets
Then...
3/3 x Strict OH Press @ 53# KB +
6 x Jump Squat @ 37# Bulgarian Bag +
9 x SSHP @ 2 x 30# KBs
20 Rounds
Then...
"Chaser"
15 x Thrusters @ 115# +
60 x Swing Hi-Pull @ 45# KB +
200m OH Carry @ PVC Sandpipe
Then...
50 x Behind-the-Neck Weighted Sit-Ups @ Bulgarian Bag
Type: Endurance, Power-Endurance
Session 1:
ROM Drills
Then...
50 Min Run @ Easy Pace
(25 Out:25 Back)
Session 2:
10 x Swing-Catch-Squat @ 37# Bulgarian Bag +
30 x Full Moons @ 37# Bag (15 x Ea. Direction)
Three Sets
Then...
3/3 x Strict OH Press @ 53# KB +
6 x Jump Squat @ 37# Bulgarian Bag +
9 x SSHP @ 2 x 30# KBs
20 Rounds
Then...
"Chaser"
15 x Thrusters @ 115# +
60 x Swing Hi-Pull @ 45# KB +
200m OH Carry @ PVC Sandpipe
Then...
50 x Behind-the-Neck Weighted Sit-Ups @ Bulgarian Bag
Sunday, July 17, 2011
15.07.11:
Operator Fitness, Cycle I, Day 11:
Type: Mobility
10 Min Squat Test
Then...
Sartorial/Femoral MFR
5 Min Ea Side +
Resisted Super Couch
5 Min Ea Side
Then...
Vastus Lateralis MFR +
Gluteal MFR +
Tibialis MFR +
Sciatic/Sural CFT
Then...
ROM Complex
Then...
Hydrotherapy
Type: Mobility
10 Min Squat Test
Then...
Sartorial/Femoral MFR
5 Min Ea Side +
Resisted Super Couch
5 Min Ea Side
Then...
Vastus Lateralis MFR +
Gluteal MFR +
Tibialis MFR +
Sciatic/Sural CFT
Then...
ROM Complex
Then...
Hydrotherapy
Thursday, July 14, 2011
14.07.11:
Operator Fitness, Cycle I, Day 10:
Type: Strength, Power-Endurance
Warm-Up w/
Gleno-Humeral + Sartorial Myfascial Release
Test/Retest = Deadlift
Then...
Work Up To 85-90% 1RM DL
Then...
1 x DL @ 355# +
5 x Box-Depth Jump @ 24" Box
Five Sets
Two Min Rest Between Sets
Then...
Progression/Static Complex
Strict OH Press @ 2 x 40# DBs/@ 2 x 42# KBs + 15m Bear Crawl
1/15m; 2/15m; 3/15m; 4/15m; 5/15m; 6/15m; 7/15m; 8/15m; 9/15m; 10/15m
Then...
30/30
30 Seconds KB Swing @ 53# KB/30 Seconds "Rest" in Dead Hang
Two Sets
Then...
"Cool-Down"
Type: Strength, Power-Endurance
Warm-Up w/
Gleno-Humeral + Sartorial Myfascial Release
Test/Retest = Deadlift
Then...
Work Up To 85-90% 1RM DL
Then...
1 x DL @ 355# +
5 x Box-Depth Jump @ 24" Box
Five Sets
Two Min Rest Between Sets
Then...
Progression/Static Complex
Strict OH Press @ 2 x 40# DBs/@ 2 x 42# KBs + 15m Bear Crawl
1/15m; 2/15m; 3/15m; 4/15m; 5/15m; 6/15m; 7/15m; 8/15m; 9/15m; 10/15m
Then...
30/30
30 Seconds KB Swing @ 53# KB/30 Seconds "Rest" in Dead Hang
Two Sets
Then...
"Cool-Down"
Wednesday, July 13, 2011
13.07.11:
Operator Fitness, Cycle I, Day 9:
Type: Power, Power-Endurance
Warm-up w/
Box-Jump-Ball Slam Ladder (1-10)
@ 15# D-Ball + 24" Box
Then...
3 x 3 Power Clean @ 80% 1RM
2 x 2 Power Clean @ 90% 1RM
Rest 2 Min Between Each Set
Then...
Triplet Complex
3 x Hang Power Cleans @ 115#
Every 30 Seconds
For 10 Minutes
Then...
10m Farmer's Carry @ 2 x 90# DBs +
10m Farmer's Carry @ 2 x 90# DBs (Back to Start Point) +
10m Bear Crawl +
10m Reverse Bear Crawl
Five Rounds
Then...
50 x Dragon-Flags
Then...
Mobility Clinic =
Thorasic Myofascial Release +
Sartorial Myofascial Release
Then...
Cool-Down
Results:
SRK
80% Power Clean = 170#
90% Power Clean = 190#
NOTES:
Box-Jump-Ball-Slam Ladder = (1) Hold the D-Ball @ Chest Level; (2) Jump Onto Box; (3) Immediately Jump off for Depth Jump; (4) Slam the Ball; (5) Immediately recover the ball; (6) Explosively turn facing the box. That's one rep. Take 10 breaths. Then do two reps. Take 10 breaths. Then do three reps. And on. And on. And on.
Type: Power, Power-Endurance
Warm-up w/
Box-Jump-Ball Slam Ladder (1-10)
@ 15# D-Ball + 24" Box
Then...
3 x 3 Power Clean @ 80% 1RM
2 x 2 Power Clean @ 90% 1RM
Rest 2 Min Between Each Set
Then...
Triplet Complex
3 x Hang Power Cleans @ 115#
Every 30 Seconds
For 10 Minutes
Then...
10m Farmer's Carry @ 2 x 90# DBs +
10m Farmer's Carry @ 2 x 90# DBs (Back to Start Point) +
10m Bear Crawl +
10m Reverse Bear Crawl
Five Rounds
Then...
50 x Dragon-Flags
Then...
Mobility Clinic =
Thorasic Myofascial Release +
Sartorial Myofascial Release
Then...
Cool-Down
Results:
SRK
80% Power Clean = 170#
90% Power Clean = 190#
NOTES:
Box-Jump-Ball-Slam Ladder = (1) Hold the D-Ball @ Chest Level; (2) Jump Onto Box; (3) Immediately Jump off for Depth Jump; (4) Slam the Ball; (5) Immediately recover the ball; (6) Explosively turn facing the box. That's one rep. Take 10 breaths. Then do two reps. Take 10 breaths. Then do three reps. And on. And on. And on.
Tuesday, July 12, 2011
12.07.11:
Operator Fitness, Cycle I, Day 8:
Type: Power, Power-Endurance
Warm up w/ Med Balls
Then...
7 x 7 KB Swings
Progress From 35# KB to 80# KB
Then...
15-12-9
Russian Twists (Two Count) @ 40# +
Pull-Ups
Then...
10 x FS @ 135# (Slow) +
Row @ Faster Than 1.30/500m Pace, Max Time Interval +
2 Min Rest
Three Rounds
Then...
2 x 30/30 BOSU Piston Press @ 2 x 35# KBs
30 Seconds Work/30 Seconds "Rest" in OH Position
Then...
70 x Crucifiers +
70 x Supermans
Type: Power, Power-Endurance
Warm up w/ Med Balls
Then...
7 x 7 KB Swings
Progress From 35# KB to 80# KB
Then...
15-12-9
Russian Twists (Two Count) @ 40# +
Pull-Ups
Then...
10 x FS @ 135# (Slow) +
Row @ Faster Than 1.30/500m Pace, Max Time Interval +
2 Min Rest
Three Rounds
Then...
2 x 30/30 BOSU Piston Press @ 2 x 35# KBs
30 Seconds Work/30 Seconds "Rest" in OH Position
Then...
70 x Crucifiers +
70 x Supermans
Monday, July 11, 2011
11.07.11:
Operator Fitness, Cycle I, Day 7:
Type: Strength, Power
Warm-up w/
3 x 10 DL (Light) +
Bracing +
Flow Chain Drills
Then...
DL Weight Progression
Then...
2 x 1 DL @ 90%
2 x 1 DL @ 95%
Then...
5 x 3 C & J @ 135#
Then...
P1: 250m Row
P2: Rack Hold @ 2 x 53# KBs
Three Rounds
Then...
21-15-9
Hang Power Clean @ 100# +
24" Box Step Up (Ea. Leg)
Then...
Cool-Down
Results:
DL:
DT = 375#; SRK = 405#
Type: Strength, Power
Warm-up w/
3 x 10 DL (Light) +
Bracing +
Flow Chain Drills
Then...
DL Weight Progression
Then...
2 x 1 DL @ 90%
2 x 1 DL @ 95%
Then...
5 x 3 C & J @ 135#
Then...
P1: 250m Row
P2: Rack Hold @ 2 x 53# KBs
Three Rounds
Then...
21-15-9
Hang Power Clean @ 100# +
24" Box Step Up (Ea. Leg)
Then...
Cool-Down
Results:
DL:
DT = 375#; SRK = 405#
Saturday, July 9, 2011
09.07.11:
Operator Fitness, Cycle I, Day 5:
Type: Power
Warm-up w/
KB Complex, 10 Min
Then...
Hang Power Clean/Pull-Up
8/8 @ 105#
8/8 @ 115#
6/6 @ 135#
2 Min Rest Between Sets
Then...
3 x 3 C&J @ 90% 3RM
2 x 4 Snatch Hi-Pull (1 @ 90% 4RM, 1 @ 95% 4RM)
2 x 4 Snatch Balance (1 @ 90% 4RM, 1 @ 95% 4RM)
Then...
6/6 One-Arm KB Snatch @ 53# KB +
6 x 30" Box Jump (w/ Depth Jump) +
15m Bear Crawl
Five Rounds
Then...
"Cool-Down"
Results:
SRK: C & J = 175#; Snatch Hi-Pull = 185#; Snatch Balance = 165#
Type: Power
Warm-up w/
KB Complex, 10 Min
Then...
Hang Power Clean/Pull-Up
8/8 @ 105#
8/8 @ 115#
6/6 @ 135#
2 Min Rest Between Sets
Then...
3 x 3 C&J @ 90% 3RM
2 x 4 Snatch Hi-Pull (1 @ 90% 4RM, 1 @ 95% 4RM)
2 x 4 Snatch Balance (1 @ 90% 4RM, 1 @ 95% 4RM)
Then...
6/6 One-Arm KB Snatch @ 53# KB +
6 x 30" Box Jump (w/ Depth Jump) +
15m Bear Crawl
Five Rounds
Then...
"Cool-Down"
Results:
SRK: C & J = 175#; Snatch Hi-Pull = 185#; Snatch Balance = 165#
Thursday, July 7, 2011
07.07.11:
Operator Fitness, Cycle I, Day 3:
Type: Strength, Power
Specific Warm-Up w/
Irradiation: 5 x DL + 5 x Hammer Curls + 5 x Upright Row @ 2 x 25#
Successive Induction: 5 x DL + 5 x Hammer Curls + 5 x Upright Row @ 2 x 25#
Bracing: 3 x 20 Sec
Priming: 3 x 10 Clean Hi-Pull @ 95# BB (Fast)
Then...
5-5-3-3 Clean Hi-Pull Progression
Then...
1 x Clean Hi-Pull @ 210# +
5/5 x Single-Arm Hi-Pull @ 70# KB (Fast)
Four Sets
2 Min Rest Between Sets
Then...
3 x Power Clean @ 175# +
3/3 x Single-Arm C&J @ 70# KB
Four Sets
2 Min Rest Between Sets
Then...
Progression/Digression Complex
1/10; 2/9; 3/8; 4/7; 5/6; 6/5; 7/4; 8/3; 9/2; 10/1
BOSU Bridge Press @ 2 x 45# DBs +
Open-Grip KTE (Hang From Finger Tips)
Then...
Punishment = 300 Sec FLR
Type: Strength, Power
Specific Warm-Up w/
Irradiation: 5 x DL + 5 x Hammer Curls + 5 x Upright Row @ 2 x 25#
Successive Induction: 5 x DL + 5 x Hammer Curls + 5 x Upright Row @ 2 x 25#
Bracing: 3 x 20 Sec
Priming: 3 x 10 Clean Hi-Pull @ 95# BB (Fast)
Then...
5-5-3-3 Clean Hi-Pull Progression
Then...
1 x Clean Hi-Pull @ 210# +
5/5 x Single-Arm Hi-Pull @ 70# KB (Fast)
Four Sets
2 Min Rest Between Sets
Then...
3 x Power Clean @ 175# +
3/3 x Single-Arm C&J @ 70# KB
Four Sets
2 Min Rest Between Sets
Then...
Progression/Digression Complex
1/10; 2/9; 3/8; 4/7; 5/6; 6/5; 7/4; 8/3; 9/2; 10/1
BOSU Bridge Press @ 2 x 45# DBs +
Open-Grip KTE (Hang From Finger Tips)
Then...
Punishment = 300 Sec FLR
Wednesday, July 6, 2011
Tuesday, July 5, 2011
05.07.11:
Operator Fitness, Cycle I, Day 1
Session 1:
Type: Power-Endurance
30 x Burpees +
800m Run
Five Rounds
Session 2:
Type: Strength, Power
Warm-up w/ Med Balls
Then...
3 x 10 DL @ 135# (Fast)
Then...
Work up to Heavy DL
Then...
3 x DL @ 275# +
5 x Box Jumps @ 24" Box
Three Sets
Two-Three Minutes Rest between Sets
Then...
10 x KB Swings @ 53# KB +
10 x Med Ball Slams @ 20#
Four Rounds
Then...
80 x Sit-Ups +
80 x Supermans
Partition as necessary
Then..
Cool-Down
Session 1:
Type: Power-Endurance
30 x Burpees +
800m Run
Five Rounds
Session 2:
Type: Strength, Power
Warm-up w/ Med Balls
Then...
3 x 10 DL @ 135# (Fast)
Then...
Work up to Heavy DL
Then...
3 x DL @ 275# +
5 x Box Jumps @ 24" Box
Three Sets
Two-Three Minutes Rest between Sets
Then...
10 x KB Swings @ 53# KB +
10 x Med Ball Slams @ 20#
Four Rounds
Then...
80 x Sit-Ups +
80 x Supermans
Partition as necessary
Then..
Cool-Down
Monday, July 4, 2011
04.07.11:
"Welcome Back" Session
Type: Power-Endurance
Warm-up w/
3 x 10 Squat Jump +
3 x 10 Push-Up +
3 x 10 RTW @ 45# KB
Then...
"Welcome Back"
20m OH Lunge @ 53# KB (Weak Arm) +
20m OH Lunge @ 53# KB (Strong Arm) +
20 x One-Arm Hang Hi-Pull @ 53# KB +
20 x One-Arm Hang Hi-Pull @ 53# KB
Five Rounds
Then...
100 x Sit-Ups +
100 x Supermans
Type: Power-Endurance
Warm-up w/
3 x 10 Squat Jump +
3 x 10 Push-Up +
3 x 10 RTW @ 45# KB
Then...
"Welcome Back"
20m OH Lunge @ 53# KB (Weak Arm) +
20m OH Lunge @ 53# KB (Strong Arm) +
20 x One-Arm Hang Hi-Pull @ 53# KB +
20 x One-Arm Hang Hi-Pull @ 53# KB
Five Rounds
Then...
100 x Sit-Ups +
100 x Supermans
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