Operator Fitness, Cycle II, Day 26:
Type: Endurance, Power-Endurance
45 Min "Heavy" Run @ 45# Sandbag
Then...
100 x Pull-Ups +
200 x HSPU +
300 x KB "Wall Ball" @ 44# KB
Wednesday, August 31, 2011
Tuesday, August 30, 2011
30.08.11:
Operator Fitness, Cycle II, Day 25:
Type: Power-Endurance, Strength-Endurance
Warm-up w/
Joint Mobility Complex
Then...
10 x Swing-Catch-Squat Jump @ 37# Bulgarian Bag +
30 x Full Moons @ 37# Bulgarian Bag
Three Sets
1 Min Rest Between Sets
Then...
20-18-16-14-12-10-8-6-4-2
KB Triplet (1 x Clean + 1 x Squat + 1 x Push Press) @ 53# KB
Alternate Arms Each Rep
30m 60# Sandpipe Carry After Each Round
Then...
Renegade Race-To-10
10 x Renegade Man-Makers @ 2 x 30# DBs
For Time
Then...
50 x Sandbag Sit-Ups @ 50# Sandbag
Then...
Renegade Race-To-10
10 x Renegade Man-Makers @ 2 x 30# DBs
Type: Power-Endurance, Strength-Endurance
Warm-up w/
Joint Mobility Complex
Then...
10 x Swing-Catch-Squat Jump @ 37# Bulgarian Bag +
30 x Full Moons @ 37# Bulgarian Bag
Three Sets
1 Min Rest Between Sets
Then...
20-18-16-14-12-10-8-6-4-2
KB Triplet (1 x Clean + 1 x Squat + 1 x Push Press) @ 53# KB
Alternate Arms Each Rep
30m 60# Sandpipe Carry After Each Round
Then...
Renegade Race-To-10
10 x Renegade Man-Makers @ 2 x 30# DBs
For Time
Then...
50 x Sandbag Sit-Ups @ 50# Sandbag
Then...
Renegade Race-To-10
10 x Renegade Man-Makers @ 2 x 30# DBs
Sunday, August 28, 2011
29.08.11:
Operator Fitness, Cycle II, Day 24:
Type: Power-Endurance
800m Run (To Track)
Then...
100 x Pull-Ups For Time
Then...
800m Run (To Field)
Then...
50-40-30-20-10
KB H2H Swing +
Burpees
Type: Power-Endurance
800m Run (To Track)
Then...
100 x Pull-Ups For Time
Then...
800m Run (To Field)
Then...
50-40-30-20-10
KB H2H Swing +
Burpees
28.08.11:
Operator Fitness, Cycle II, Day 23:
Type: Mobility, Recovery
Pectoral/Scapular Internal Rotation
10 Minutes Active Work, Each Shoulder
Then...
Femoral MFR +
Lateral MFR
10 Minutes Active Work, Each Leg
Then...
Contrast Shower Therapy
Foundational Session:
Type: Metcon
50 x Hardstyle Sit-Ups +
50 x Good Mornings
Partition As Necessary
Type: Mobility, Recovery
Pectoral/Scapular Internal Rotation
10 Minutes Active Work, Each Shoulder
Then...
Femoral MFR +
Lateral MFR
10 Minutes Active Work, Each Leg
Then...
Contrast Shower Therapy
Foundational Session:
Type: Metcon
50 x Hardstyle Sit-Ups +
50 x Good Mornings
Partition As Necessary
26.08.11:
Operator Fitness, Cycle II, Day 21:
Type: Strength-Endurance, Power-Endurance
FYF #5
2 x 15m Walking OH Squat @ Bar +
2 x 15m Walking OH Squat @ 75# +
2 x 15m Walking OH Squat @ 95#
Then...
Progression/Digression Complex
Russian Twist (Two-Count @ 45#)/Pull-Up
1/10; 2/9; 3/8; 4/7; 5/6; 6/5; 7/4; 8/3; 9/2; 10/1
Then...
30-20-10
Box Jump @ 24" Box
Push-Jerk @ 95#
Then...
30-20-10
Wall Shot @ 20# Ball
Ball Slam @ 15# D-Ball
Then...
"30/Failure"
30 Sec, Max Reps x KB Swing @ 80# KB +
Dead-Hang to Failure
Then...
Cool-Down
Type: Strength-Endurance, Power-Endurance
FYF #5
2 x 15m Walking OH Squat @ Bar +
2 x 15m Walking OH Squat @ 75# +
2 x 15m Walking OH Squat @ 95#
Then...
Progression/Digression Complex
Russian Twist (Two-Count @ 45#)/Pull-Up
1/10; 2/9; 3/8; 4/7; 5/6; 6/5; 7/4; 8/3; 9/2; 10/1
Then...
30-20-10
Box Jump @ 24" Box
Push-Jerk @ 95#
Then...
30-20-10
Wall Shot @ 20# Ball
Ball Slam @ 15# D-Ball
Then...
"30/Failure"
30 Sec, Max Reps x KB Swing @ 80# KB +
Dead-Hang to Failure
Then...
Cool-Down
Thursday, August 25, 2011
25.08.11:
Operator Fitness, Cycle II, Day 20:
Type: Recovery
Yin Yoga
Then...
MFR Therapy
Then...
Contrast Shower
Type: Recovery
Yin Yoga
Then...
MFR Therapy
Then...
Contrast Shower
Wednesday, August 24, 2011
24.08.11:
Operator Fitness, Cycle II, Day 19:
Type: Intervals
800m Warm-Up @ Easy Pace
Then...
10 x 100m Intervals
90 Sec Rest Between Intervals
Then...
800m Transition Run @ Easy Pace
Then...
"Chaser"
5 x KB "Wall Ball" +
45 Sec Rest +
10 x KB "Wall Ball" +
90 Sec Rest +
15 x KB "Wall Ball" +
120 Sec Rest +
20 x KB "Wall Ball"
Then...
Cool-Down
Type: Intervals
800m Warm-Up @ Easy Pace
Then...
10 x 100m Intervals
90 Sec Rest Between Intervals
Then...
800m Transition Run @ Easy Pace
Then...
"Chaser"
5 x KB "Wall Ball" +
45 Sec Rest +
10 x KB "Wall Ball" +
90 Sec Rest +
15 x KB "Wall Ball" +
120 Sec Rest +
20 x KB "Wall Ball"
Then...
Cool-Down
Tuesday, August 23, 2011
23.08.11:
Operator Fitness, Cycle II, Day 18:
Type: Power
Power Clean
2 x 5 x 65-80%
2 x 2 x 80-95%
7 x 1 x 95%-New 1RM
Then...
"Hack" Intervals - Phosphagenic Conditioning
15 Sec Row @ R10, "All Out Pace" +
90 Sec Rest
Three Rounds
100m Minimum Distance per Work Interval
Then...
3 Min Rest
Then...
10 x Push Jerk @ 95# +
10 x Burpees +
90 Sec Rest
Three Rounds
30 Sec Time Hack Limit for each Work Interval
Then...
3 Min Rest
Then...
5 x Box Jumps @ 36" +
10 x H2H Swing @ 70# KB +
90 Sec Rest
Three Rounds
30 Sec Time Hack Limit for each Work Interval
Then...
Cool-Down
Results:
Power Clean - 195#, 205#, 210#, 215#, 220#, 225#, 230# (New 1RM)
15 Sec Row Intervals - 120m, 113m, 112m
Push-Jerk/Burpee Intervals - 27 Sec, 26 Sec, 29 Sec
Box Jump/H2H Swing Intervals - 23 Sec, 25 Sec, 27 Sec
NOTES:
Today's training focuses on developing maximal power output and efficiency in the Phosphagenic pathway. The last few days have taxed the Glycolytic pathways, so it is critical to follow the prescribed rest periods to the second.
230# is a sufficient Power Clean max for my current bodyweight of 170#. I will be backing off the Olympic Lifts in the coming weeks - only performing benchmark lifts once a week, or once every two weeks, seeking to keep my Power Clean between 220# and 230# until I initiate Cycle III.
The "Hack" intervals prescribe a 30 Second time limit to each work period. The training continues until you are unable to meet the time hack. So if you've only completed two rounds of 10 x Push Jerk + 10 x Burpees, and you don't make the 30 second time hack, then you are done. Finished.
This week's training is segmented to target the three different metabolic pathways throughout the course of the week.
The training is broken down like this...
Sunday - 1 x Session. Focus: Glycolytic
Monday - 2 x Sessions. Focus: Glycolytic for both
Tuesday - 1 x Session. Focus: Phosphagenic
Wednesday - 2 x Sessions. Focus: Phosphagenic for both
Thursday - Recovery
Friday - 1 x Session. Focus: Glycolytic
Saturday - 1 x Session. Focus: Oxydative
By segmenting the training into target zones, the hypothesis is that I will be able to actually increase the week's work/training load without inducing over-training fatigue or DOMS.
We'll see how it plays out.
Type: Power
Power Clean
2 x 5 x 65-80%
2 x 2 x 80-95%
7 x 1 x 95%-New 1RM
Then...
"Hack" Intervals - Phosphagenic Conditioning
15 Sec Row @ R10, "All Out Pace" +
90 Sec Rest
Three Rounds
100m Minimum Distance per Work Interval
Then...
3 Min Rest
Then...
10 x Push Jerk @ 95# +
10 x Burpees +
90 Sec Rest
Three Rounds
30 Sec Time Hack Limit for each Work Interval
Then...
3 Min Rest
Then...
5 x Box Jumps @ 36" +
10 x H2H Swing @ 70# KB +
90 Sec Rest
Three Rounds
30 Sec Time Hack Limit for each Work Interval
Then...
Cool-Down
Results:
Power Clean - 195#, 205#, 210#, 215#, 220#, 225#, 230# (New 1RM)
15 Sec Row Intervals - 120m, 113m, 112m
Push-Jerk/Burpee Intervals - 27 Sec, 26 Sec, 29 Sec
Box Jump/H2H Swing Intervals - 23 Sec, 25 Sec, 27 Sec
NOTES:
Today's training focuses on developing maximal power output and efficiency in the Phosphagenic pathway. The last few days have taxed the Glycolytic pathways, so it is critical to follow the prescribed rest periods to the second.
230# is a sufficient Power Clean max for my current bodyweight of 170#. I will be backing off the Olympic Lifts in the coming weeks - only performing benchmark lifts once a week, or once every two weeks, seeking to keep my Power Clean between 220# and 230# until I initiate Cycle III.
The "Hack" intervals prescribe a 30 Second time limit to each work period. The training continues until you are unable to meet the time hack. So if you've only completed two rounds of 10 x Push Jerk + 10 x Burpees, and you don't make the 30 second time hack, then you are done. Finished.
This week's training is segmented to target the three different metabolic pathways throughout the course of the week.
The training is broken down like this...
Sunday - 1 x Session. Focus: Glycolytic
Monday - 2 x Sessions. Focus: Glycolytic for both
Tuesday - 1 x Session. Focus: Phosphagenic
Wednesday - 2 x Sessions. Focus: Phosphagenic for both
Thursday - Recovery
Friday - 1 x Session. Focus: Glycolytic
Saturday - 1 x Session. Focus: Oxydative
By segmenting the training into target zones, the hypothesis is that I will be able to actually increase the week's work/training load without inducing over-training fatigue or DOMS.
We'll see how it plays out.
Monday, August 22, 2011
22.08.11:
Operator Fitness, Cycle II, Day 17:
Type: Power-Endurance, Intervals
Session 1:
50 x KB Snatch +
50 x KB "Wall Ball" +
50 x H2H Swing
Two Rounds For Time
No Partitioning
Session 2:
Glycolytic Interval Protocol
20 x KB Slam +
25m Lunge-and-Pass +
20 x KB "Wall Ball" +
90 Sec Recovery
Six Rounds
Type: Power-Endurance, Intervals
Session 1:
50 x KB Snatch +
50 x KB "Wall Ball" +
50 x H2H Swing
Two Rounds For Time
No Partitioning
Session 2:
Glycolytic Interval Protocol
20 x KB Slam +
25m Lunge-and-Pass +
20 x KB "Wall Ball" +
90 Sec Recovery
Six Rounds
21.08.11:
Operator Fitness, Cycle II, Day 16:
Type: Power-Endurance
"Play It Loud"
5 x KB "Wall Ball" +
10 x Clapping Push-Ups +
15 x H2H Swings
Eleven Rounds For Time
Results:
11.57
Type: Power-Endurance
"Play It Loud"
5 x KB "Wall Ball" +
10 x Clapping Push-Ups +
15 x H2H Swings
Eleven Rounds For Time
Results:
11.57
Friday, August 19, 2011
18.08.11:
Operator Fitness, Cycle II, Day 13:
Type: Power-Endurance, Intervals
400m Interval +
60 Sec Rest +
800m Interval +
60 Sec Rest +
400m Interval +
60 Sec Rest +
1600m Interval +
60 Sec Rest +
400m Interval +
60 Sec Rest +
800m Interval +
60 Sec Rest +
400m Interval +
60 Sec Rest +
1600m Interval +
60 Sec Rest +
400m Interval +
60 Sec Rest +
800m Interval +
60 Sec Rest +
400m Interval
Target 400m Time = 50-55 Sec
Target 800m Time = 2.15-2.25
Target 1600m Time = 5.10-5.20
Then...
10 x 30/30 "Abs"
30 Sec Work/30 Sec "Rest"
Then...
40 x Push-Ups +
40 Sec Rest +
35 x Push-Ups +
35 Sec Rest +
30 x Push-Ups +
30 Sec Rest +
25 x Push-Ups +
25 Sec Rest +
20 x Push-Ups +
20 Sec Rest +
15 x Push-Ups +
15 Sec Rest
Then...
10 x C2B Push-Ups +
10 x Second Rest
Ten Rounds
Then...
Cool-Down, Seriously
Foundational Session:
Type: Strength-Endurance
"Death-By-Push-Press"
1 x Push-Press on the First Minute,
2 x Push-Press on the Second Minute,
3 x Push-Press on the Third Minute
Execute for 10 Minutes
Or, Until Failure
Whichever Comes First
Type: Power-Endurance, Intervals
400m Interval +
60 Sec Rest +
800m Interval +
60 Sec Rest +
400m Interval +
60 Sec Rest +
1600m Interval +
60 Sec Rest +
400m Interval +
60 Sec Rest +
800m Interval +
60 Sec Rest +
400m Interval +
60 Sec Rest +
1600m Interval +
60 Sec Rest +
400m Interval +
60 Sec Rest +
800m Interval +
60 Sec Rest +
400m Interval
Target 400m Time = 50-55 Sec
Target 800m Time = 2.15-2.25
Target 1600m Time = 5.10-5.20
Then...
10 x 30/30 "Abs"
30 Sec Work/30 Sec "Rest"
Then...
40 x Push-Ups +
40 Sec Rest +
35 x Push-Ups +
35 Sec Rest +
30 x Push-Ups +
30 Sec Rest +
25 x Push-Ups +
25 Sec Rest +
20 x Push-Ups +
20 Sec Rest +
15 x Push-Ups +
15 Sec Rest
Then...
10 x C2B Push-Ups +
10 x Second Rest
Ten Rounds
Then...
Cool-Down, Seriously
Foundational Session:
Type: Strength-Endurance
"Death-By-Push-Press"
1 x Push-Press on the First Minute,
2 x Push-Press on the Second Minute,
3 x Push-Press on the Third Minute
Execute for 10 Minutes
Or, Until Failure
Whichever Comes First
Wednesday, August 17, 2011
17.08.11:
Operator Fitness, Cycle II, Day 12:
Type: IWT, Power, Power-Endurance
Session 1:
H2H Swings 80-40-20-40-80
Push-Ups 40-20-10-20-40
KB "Wall Ball" 20-10-5-10-20
Session 2:
Benchmark Series
Power Clean, 2 x 5 x 60-70%
Power Clean, 2 x 3 x 70-90%
Power Clean, 5 x 1 x 90-New 1RM
Then...
8 x FS @ 135# +
2 Min Row @ C2 Rower +
2 Min Rest
Three Rounds
Then...
5 Min Rest
Then...
10 x Floor Press @ 135# +
2 Min H2H Swing @ 44# KB +
2 Min Rest
Three Rounds
Then...
5 Min Rest
Then...
50 x Crucifiers +
50 x Sit-Ups +
100 x Sledgehammer Strikes
Results:
Power Clean, 5 x 1 x 90-New 1RM = 195#, 200#, 205#, 215#, 220#, 225#
FS 135# + C2 Row Interval Series = 655m, 647m, 651m
Floor Press 135# + H2H Swing Interval Series = 92 x Reps, 98 x Reps, 86 x Reps
Type: IWT, Power, Power-Endurance
Session 1:
H2H Swings 80-40-20-40-80
Push-Ups 40-20-10-20-40
KB "Wall Ball" 20-10-5-10-20
Session 2:
Benchmark Series
Power Clean, 2 x 5 x 60-70%
Power Clean, 2 x 3 x 70-90%
Power Clean, 5 x 1 x 90-New 1RM
Then...
8 x FS @ 135# +
2 Min Row @ C2 Rower +
2 Min Rest
Three Rounds
Then...
5 Min Rest
Then...
10 x Floor Press @ 135# +
2 Min H2H Swing @ 44# KB +
2 Min Rest
Three Rounds
Then...
5 Min Rest
Then...
50 x Crucifiers +
50 x Sit-Ups +
100 x Sledgehammer Strikes
Results:
Power Clean, 5 x 1 x 90-New 1RM = 195#, 200#, 205#, 215#, 220#, 225#
FS 135# + C2 Row Interval Series = 655m, 647m, 651m
Floor Press 135# + H2H Swing Interval Series = 92 x Reps, 98 x Reps, 86 x Reps
Monday, August 15, 2011
15.08.11:
Operator Fitness, Cycle II, Day 10:
Type: Circuit, Power-Endurance
Session 1:
50-40-30-20-10
KB RTW @ 45# +
H2H Swing @ 45#
Session 2:
1600m Run +
50 x KB "Wall Balls" +
40 x H2H Swing +
30 x Goblet Squats +
20 x H2H Lateral Swing +
10 x Burpees +
1600m Run +
10 x Burpees +
20 x H2H Lateral Swing +
30 x Goblet Squats +
40 x H2H Swing +
50 x KB "Wall Balls" +
1600m Run
Type: Circuit, Power-Endurance
Session 1:
50-40-30-20-10
KB RTW @ 45# +
H2H Swing @ 45#
Session 2:
1600m Run +
50 x KB "Wall Balls" +
40 x H2H Swing +
30 x Goblet Squats +
20 x H2H Lateral Swing +
10 x Burpees +
1600m Run +
10 x Burpees +
20 x H2H Lateral Swing +
30 x Goblet Squats +
40 x H2H Swing +
50 x KB "Wall Balls" +
1600m Run
Friday, August 12, 2011
12.08.11:
Operator Fitness, Cycle II, Day 7:
Type: Power-Endurance
Warm-Up w/ 800m Run
Then...
15m Lunge +
15m Bear Crawl +
15m Dragon Walk +
15m Flying Burpee
Seven Sets
Rest Some Between Sets
Then...
Team Burpee Ladder
1-15
Then...
Cool-Down w/ 800m Run
OR...
Primer Complex
6 x DL +
6 x Hang Clean +
6 x FS +
6 x "Murder" Rows +
6 x Back Squat +
6 x Push Press
Four Sets
1 @ 75#, 1 @ 85#, 1 @ 95#, 1 @ 105#
Then...
Team Ball Slam Ladder
Reps 1-10 @ 20# Ball
Then...
10 x H2H Swings @ 53# KB +
10m Bear Crawl
Five Rounds
Then...
20 x KB "Wall Ball" @ 53# KB +
10m Weighted Bear Crawl @ 2 x 70# KBs +
10m Farmer's Carry @ 2 x 70# KBs
Five Rounds
Then...
10 x H2H Pass @ 53# KB +
10 x H2H Lateral Swing @ 53# KB +
30 Sec Row @ C2 Rower
Two Rounds
Then...
50 x Weighted Sit-Ups @ 53# KB
Type: Power-Endurance
Warm-Up w/ 800m Run
Then...
15m Lunge +
15m Bear Crawl +
15m Dragon Walk +
15m Flying Burpee
Seven Sets
Rest Some Between Sets
Then...
Team Burpee Ladder
1-15
Then...
Cool-Down w/ 800m Run
OR...
Primer Complex
6 x DL +
6 x Hang Clean +
6 x FS +
6 x "Murder" Rows +
6 x Back Squat +
6 x Push Press
Four Sets
1 @ 75#, 1 @ 85#, 1 @ 95#, 1 @ 105#
Then...
Team Ball Slam Ladder
Reps 1-10 @ 20# Ball
Then...
10 x H2H Swings @ 53# KB +
10m Bear Crawl
Five Rounds
Then...
20 x KB "Wall Ball" @ 53# KB +
10m Weighted Bear Crawl @ 2 x 70# KBs +
10m Farmer's Carry @ 2 x 70# KBs
Five Rounds
Then...
10 x H2H Pass @ 53# KB +
10 x H2H Lateral Swing @ 53# KB +
30 Sec Row @ C2 Rower
Two Rounds
Then...
50 x Weighted Sit-Ups @ 53# KB
Thursday, August 11, 2011
11.08.11:
Operator Fitness, Cycle II, Day 6:
Type: Power-Endurance
Start w/
Jerk + Behind-Neck-Jerk, 1+1 x 90%, 1+1 x 95%
Snatch Balance + Snatch, 1+1 x 90%, 1+1 x 95%
Power Clean, 2 x 5 x 90%
Then...
2 x 15m Walking OH Squat @ Bar
2 x 15m Walking OH Squat @ 75#
2 x 15m Walking OH Squat @ 95#
Then...
10 x 10 Sec Row Intervals
Resistance 10
50 Sec Rest Between Intervals
Then...
42-36-30-24-18-12-6
H2H Kettlebell Swings @ 53# +
C2B Push-Ups
Then...
100 x Leg-Levers/KTE
Type: Power-Endurance
Start w/
Jerk + Behind-Neck-Jerk, 1+1 x 90%, 1+1 x 95%
Snatch Balance + Snatch, 1+1 x 90%, 1+1 x 95%
Power Clean, 2 x 5 x 90%
Then...
2 x 15m Walking OH Squat @ Bar
2 x 15m Walking OH Squat @ 75#
2 x 15m Walking OH Squat @ 95#
Then...
10 x 10 Sec Row Intervals
Resistance 10
50 Sec Rest Between Intervals
Then...
42-36-30-24-18-12-6
H2H Kettlebell Swings @ 53# +
C2B Push-Ups
Then...
100 x Leg-Levers/KTE
Wednesday, August 10, 2011
Tuesday, August 9, 2011
09.08.11:
Operator Fitness, Cycle II, Day 4:
Type: Endurance, Progression, Power-Endurance
Session 1:
3-Mile Run +
400m Lunge +
100 x C2B Push-Ups
Session 2:
20 x RTW Pass +
20 x RTW Pass (Other Way) +
20 x H2H Swing +
20 x H2H Lateral Swing +
20 x P2L Catch +
20 x S2C +
20 x Hrf2H Lateral Swing +
20 x Alternating Snatch
Five Rounds
Type: Endurance, Progression, Power-Endurance
Session 1:
3-Mile Run +
400m Lunge +
100 x C2B Push-Ups
Session 2:
20 x RTW Pass +
20 x RTW Pass (Other Way) +
20 x H2H Swing +
20 x H2H Lateral Swing +
20 x P2L Catch +
20 x S2C +
20 x Hrf2H Lateral Swing +
20 x Alternating Snatch
Five Rounds
Monday, August 8, 2011
08.08.11:
Operator Fitness, Cycle II, Day 3:
Type: Power, Power-Endurance
Hi-Pull, 2 x 5 x 55%
Hi-Pull, 5 x 2 x 75%
Clean Pull, 6 x 1 x 105% of Hi-Pull 1RM
Then...
Neurological Conditioning
H2H Pass
H2H Torque
KB RF Wall Shot
3 x 10 of Each
Then...
"Will To Power"
1000m Row +
100 x Push-Ups +
800m Row +
80 x Box Jumps @ 24" Box +
600m Row +
60 x OH KB Swings @ 70#/53# +
400m Row +
40 x Ball Slams @ 20# Ball +
200m Row +
20 x Pull-Ups
Pre-Conditioning, Cycle I, Day 7:
Type: Circuit
50m Suitcase Carry @ KB +
50m Suitcase Carry @ KB +
50m Rack Carry @ KB +
20 x Good Mornings
Three Rounds
Type: Power, Power-Endurance
Hi-Pull, 2 x 5 x 55%
Hi-Pull, 5 x 2 x 75%
Clean Pull, 6 x 1 x 105% of Hi-Pull 1RM
Then...
Neurological Conditioning
H2H Pass
H2H Torque
KB RF Wall Shot
3 x 10 of Each
Then...
"Will To Power"
1000m Row +
100 x Push-Ups +
800m Row +
80 x Box Jumps @ 24" Box +
600m Row +
60 x OH KB Swings @ 70#/53# +
400m Row +
40 x Ball Slams @ 20# Ball +
200m Row +
20 x Pull-Ups
Pre-Conditioning, Cycle I, Day 7:
Type: Circuit
50m Suitcase Carry @ KB +
50m Suitcase Carry @ KB +
50m Rack Carry @ KB +
20 x Good Mornings
Three Rounds
Sunday, August 7, 2011
07.08.11:
Operator Fitness, Cycle II, Day 2:
Type: Power-Endurance
10 x KB Wall-Shot +
20 x KB Slasher-to-Halos
Three Rounds
Then...
60 Second Rest
Then...
10 x Alternating Drop Snatch +
20 x KB Swings
Three Rounds
Then...
60 Second Rest
Then...
10 x KB H2H Swing +
20 x H2H Headcutter
Three Rounds
Then...
Ice-Bath
Type: Power-Endurance
10 x KB Wall-Shot +
20 x KB Slasher-to-Halos
Three Rounds
Then...
60 Second Rest
Then...
10 x Alternating Drop Snatch +
20 x KB Swings
Three Rounds
Then...
60 Second Rest
Then...
10 x KB H2H Swing +
20 x H2H Headcutter
Three Rounds
Then...
Ice-Bath
Saturday, August 6, 2011
06.08.11:
Operator Fitness, Cycle II, Day 1:
Type: Power, Power-Endurance
Snatch Pull/Snatch, 2 x 1/1 x 90-95%
Clean Pull/Clean/Jerk, 3 x 1/1/1 x 80-95%
Hi-Pull, 8 x 1 x 95%
Then...
1000m Row, Resistance 10, For Time
Then...
Bike Interval,
Time = 1000m Row Time
Then...
"Uthred"
10 x Double KB Swings +
20 x Alternating KB Snatch +
20 x Alternating KB Clean +
10 x Double KB Swinging Hi-Pull
Two Rounds, 1 @ 2 x 44#, 1 @ 2 x 53#
Then...
3 x Back Squat @ 185# +
5 x 30" Box Jumps +
10m Lunge +
10m Bear Crawl +
10m Flying Burpee
Five Rounds
Then...
20-10
Clean & Jerk @ 105# +
Pull-Ups
Then...
30-20-10
Med Ball Wall Shots @ 25# Ball +
Med Ball Slams @ 25# Ball
Then...
10 Min Ice Bath
NOTES:
8 x 1 Hi-Pull = 185#, 195#, 205#, 215#, 225#, 225#, 235#, 235#
1000m Row = 3.07
3.07 Min Bike Interval = 91 Calories
Type: Power, Power-Endurance
Snatch Pull/Snatch, 2 x 1/1 x 90-95%
Clean Pull/Clean/Jerk, 3 x 1/1/1 x 80-95%
Hi-Pull, 8 x 1 x 95%
Then...
1000m Row, Resistance 10, For Time
Then...
Bike Interval,
Time = 1000m Row Time
Then...
"Uthred"
10 x Double KB Swings +
20 x Alternating KB Snatch +
20 x Alternating KB Clean +
10 x Double KB Swinging Hi-Pull
Two Rounds, 1 @ 2 x 44#, 1 @ 2 x 53#
Then...
3 x Back Squat @ 185# +
5 x 30" Box Jumps +
10m Lunge +
10m Bear Crawl +
10m Flying Burpee
Five Rounds
Then...
20-10
Clean & Jerk @ 105# +
Pull-Ups
Then...
30-20-10
Med Ball Wall Shots @ 25# Ball +
Med Ball Slams @ 25# Ball
Then...
10 Min Ice Bath
NOTES:
8 x 1 Hi-Pull = 185#, 195#, 205#, 215#, 225#, 225#, 235#, 235#
1000m Row = 3.07
3.07 Min Bike Interval = 91 Calories
05.08.11:
Pre-Conditioning, Cycle I, Day 5:
Type: Power-Endurance
7-6-5-4-3-2-1
Med Ball Slams +
KB Swings +
Med Ball Wall Shots
MMA, Cycle I, Day 17:
Type: Fight, Circuit
1 Min Grapple +
1 Min Kettlebell Swings +
1 Min Heavy Bag +
1 Min Pummel Drill +
1 Min Rest
Five Rounds
Type: Power-Endurance
7-6-5-4-3-2-1
Med Ball Slams +
KB Swings +
Med Ball Wall Shots
MMA, Cycle I, Day 17:
Type: Fight, Circuit
1 Min Grapple +
1 Min Kettlebell Swings +
1 Min Heavy Bag +
1 Min Pummel Drill +
1 Min Rest
Five Rounds
Thursday, August 4, 2011
03.08.11:
Operator Fitness, Cycle I, Day 30:
Type: Power, Power-Endurance
Warm-Up w/ Mobility/MFR Application
Then...
Clean-Pull, 5 x 3 x 65%
Power Clean, 5 x 1 x 95%
Hang Power Clean, 2 x 1 x 90%
Then...
21-15-9
Russian Twist @ 40# Plate +
Ring Dips/Bar Dips
Then...
3 x Hang Power Cleans @ 135# +
5 x Box Jumps @ 30" +
20 x "Hardstyle" Push-Ups +
250m Row
Five Rounds
Then...
Cool-Down
NOTES:
SRK, DT, AN
Pre-Conditioning, Cycle I, Day 3:
Type: Power-Endurance
9 x KB Swings +
100m Sprint +
6 x KB Swings +
100m Sprint +
3 x KB Swings +
100m Sprint
NOTES:
SMK
Type: Power, Power-Endurance
Warm-Up w/ Mobility/MFR Application
Then...
Clean-Pull, 5 x 3 x 65%
Power Clean, 5 x 1 x 95%
Hang Power Clean, 2 x 1 x 90%
Then...
21-15-9
Russian Twist @ 40# Plate +
Ring Dips/Bar Dips
Then...
3 x Hang Power Cleans @ 135# +
5 x Box Jumps @ 30" +
20 x "Hardstyle" Push-Ups +
250m Row
Five Rounds
Then...
Cool-Down
NOTES:
SRK, DT, AN
Pre-Conditioning, Cycle I, Day 3:
Type: Power-Endurance
9 x KB Swings +
100m Sprint +
6 x KB Swings +
100m Sprint +
3 x KB Swings +
100m Sprint
NOTES:
SMK
Tuesday, August 2, 2011
02.08.11:
Operator Fitness, Cycle I, Day 29:
Type: IWT, Power
Power Jerk, 2 x 3 x 75%
Hang Power Snatch, 3 x 5 x 75%
Hang Hi-Pull, 3 x 5 x 75%
Then...
8 x DL @ 225# +
2 Min Pummel Drill @ 2 x 15# +
2 Min Rest
Three Rounds
Then...
5 Min Rest
Then...
8/8 x One-Arm C&J @ 70# KB +
2 Min Row +
2 Min Rest
Three Rounds
Then...
5 Min Rest
Then...
6 x Russian Twist @ 40# Plate +
6 x Pull-Ups
Three Sets
Type: IWT, Power
Power Jerk, 2 x 3 x 75%
Hang Power Snatch, 3 x 5 x 75%
Hang Hi-Pull, 3 x 5 x 75%
Then...
8 x DL @ 225# +
2 Min Pummel Drill @ 2 x 15# +
2 Min Rest
Three Rounds
Then...
5 Min Rest
Then...
8/8 x One-Arm C&J @ 70# KB +
2 Min Row +
2 Min Rest
Three Rounds
Then...
5 Min Rest
Then...
6 x Russian Twist @ 40# Plate +
6 x Pull-Ups
Three Sets
Monday, August 1, 2011
01.08.11:
Operator Fitness, Cycle I, Day 28:
Type: Strength, Power
DL, 3 x 5 x 80% 1RM
Hi-Pull, 3 x 3 x 90% 1RM
Power Clean, 3 x 1 x 95% 1RM
Then...
Jump/Step-Up Complex
30 Sec Box Jump @ 24" Box +
60 Sec Step-Up (w/ Knee Drive) @ 20" Box
Three Sets
1 Set @ Bodyweight
1 Set @ 2 x 25# KBs
1 Set @ 2 x 35# KBs
Then...
250m Row @ Resistance 10 +
10 x Push-Jerk @ 95#
Six Rounds, For Time
Then...
100 x Sit-Ups
Type: Strength, Power
DL, 3 x 5 x 80% 1RM
Hi-Pull, 3 x 3 x 90% 1RM
Power Clean, 3 x 1 x 95% 1RM
Then...
Jump/Step-Up Complex
30 Sec Box Jump @ 24" Box +
60 Sec Step-Up (w/ Knee Drive) @ 20" Box
Three Sets
1 Set @ Bodyweight
1 Set @ 2 x 25# KBs
1 Set @ 2 x 35# KBs
Then...
250m Row @ Resistance 10 +
10 x Push-Jerk @ 95#
Six Rounds, For Time
Then...
100 x Sit-Ups
31.07.11:
Operator Fitness, Cycle I, Day 27:
Type: Active Recovery
5-Mile Run @ Easy Pace
Then...
Yin Yoga
Type: Active Recovery
5-Mile Run @ Easy Pace
Then...
Yin Yoga
Subscribe to:
Posts (Atom)