Operator Fitness, Cycle III, Day 21:
Type: Mobility, Active Recovery
Gleno-Humeral MFR +
Sartorial MFR +
10 Min Super Couch Stretch +
Lat/Scapular MFR
Then...
15 Minute Ice Bath
Tuesday, September 27, 2011
26.09.11:
Operator Fitness, Cycle III, Day 20:
Type: Power-Endurance, Recovery
10-9-8-7-6-5-4-3-2-1
One-Arm KB "Wall Ball" @ 45# KB +
One-Arm KB "Wall Ball" @ 45# KB (Other Arm) +
Clapping Push-Ups
Then...
10 Minute Ice Bath +
Contrast Therapy
Type: Power-Endurance, Recovery
10-9-8-7-6-5-4-3-2-1
One-Arm KB "Wall Ball" @ 45# KB +
One-Arm KB "Wall Ball" @ 45# KB (Other Arm) +
Clapping Push-Ups
Then...
10 Minute Ice Bath +
Contrast Therapy
Sunday, September 25, 2011
25.09.11:
Operator Fitness, Cycle III, Day 19:
Type: Strength, Power-Endurance
800m Warm-Up
Then...
Reps 10-9-8-7-6-5-4-3-2-1
Jumping Skin The Cat +
Cat Leap Muscle Up
Then...
10 x 200m Stride-Outs
Rest Between Each Interval
Then...
800m Cool-Down
NOTES: Sustain steady effort throughout practice. Focus on quality. Quality = speed + fluidity. Remember, power is nothing without control.
Type: Strength, Power-Endurance
800m Warm-Up
Then...
Reps 10-9-8-7-6-5-4-3-2-1
Jumping Skin The Cat +
Cat Leap Muscle Up
Then...
10 x 200m Stride-Outs
Rest Between Each Interval
Then...
800m Cool-Down
NOTES: Sustain steady effort throughout practice. Focus on quality. Quality = speed + fluidity. Remember, power is nothing without control.
Friday, September 23, 2011
23.09.11:
Operator Fitness, Cycle III, Day 17:
Type: Power-Endurance
"FYF #7"
Warm-Up Circuit
10 x RTW +
10 x RTW +
10 x Figure-8's +
10 x H2H Swings
1 Round @ 60# KB, 1 @ 70# , 1 @ 80#
Then...
20m Farmer's Carry @ 2 x 106# KBs +
40 x Sledgehammer Strikes +
60 Sec Rest
Five Rounds
Then...
60 Sec AirDyne @ > 520 Watts +
10 x Tire Flip-to-Slam @ Tractor Tire +
60 Sec Rest
Five Rounds
Then...
50 x Pulls @ Rope Combine +
60 Sec Rest
Five Rounds
Then...
Cool-Down... Seriously...
Type: Power-Endurance
"FYF #7"
Warm-Up Circuit
10 x RTW +
10 x RTW +
10 x Figure-8's +
10 x H2H Swings
1 Round @ 60# KB, 1 @ 70# , 1 @ 80#
Then...
20m Farmer's Carry @ 2 x 106# KBs +
40 x Sledgehammer Strikes +
60 Sec Rest
Five Rounds
Then...
60 Sec AirDyne @ > 520 Watts +
10 x Tire Flip-to-Slam @ Tractor Tire +
60 Sec Rest
Five Rounds
Then...
50 x Pulls @ Rope Combine +
60 Sec Rest
Five Rounds
Then...
Cool-Down... Seriously...
22.09.11:
Operator Fitness, Cycle III, Day 16:
Type: Mobility, Recovery
45 Min Run @ Easy Pace +
Mobility WOD +
20 Minute Ice Bath
Type: Mobility, Recovery
45 Min Run @ Easy Pace +
Mobility WOD +
20 Minute Ice Bath
Wednesday, September 21, 2011
21.09.11:
Operator Fitness, Cycle III, Day 15:
Type: IWT, Power-Endurance
Session 1:
Olympic Bulgarian Bag Complex
Reps 10-20-30-40 of Each:
Full Moons +
Bag Slams +
Good Mornings +
Twisting Lunge +
Swing-Catch-Squat Jump +
Wall Shot +
Arm Throw +
Hi-Pull +
Push-Ups +
Sit-Ups
All @ 37# Bulgarian Bag
60 Sec rest after each round
Session 2:
Part 1:
10 x FS @ 135# +
20m Sled Pull @ 180# +
90 Sec Rest
Three Rounds
Then...
5 Min Rest
Then...
Part 2:
10 x Tire Flip-to-Slam +
50 x Sledgehammer Strikes +
90 Sec Rest
Three Rounds
Then...
5 Min Rest
Then...
Part 3:
10 x Bridge Press @ 2 x 55# KBs +
50 x Pulls @ Rope Combine +
90 Sec Rest
Three Rounds
Type: IWT, Power-Endurance
Session 1:
Olympic Bulgarian Bag Complex
Reps 10-20-30-40 of Each:
Full Moons +
Bag Slams +
Good Mornings +
Twisting Lunge +
Swing-Catch-Squat Jump +
Wall Shot +
Arm Throw +
Hi-Pull +
Push-Ups +
Sit-Ups
All @ 37# Bulgarian Bag
60 Sec rest after each round
Session 2:
Part 1:
10 x FS @ 135# +
20m Sled Pull @ 180# +
90 Sec Rest
Three Rounds
Then...
5 Min Rest
Then...
Part 2:
10 x Tire Flip-to-Slam +
50 x Sledgehammer Strikes +
90 Sec Rest
Three Rounds
Then...
5 Min Rest
Then...
Part 3:
10 x Bridge Press @ 2 x 55# KBs +
50 x Pulls @ Rope Combine +
90 Sec Rest
Three Rounds
20.09.11:
Operator Fitness, Cycle III, Day 14:
Type: Power-Endurance, Complementary Circuit
"Jonesworthy"
80-64-48-32-24-12 Squats
40-32-24-16-12-6 KB Swings
20-16-12-8-6-3 Pull-Ups
Results:
15.17
Type: Power-Endurance, Complementary Circuit
"Jonesworthy"
80-64-48-32-24-12 Squats
40-32-24-16-12-6 KB Swings
20-16-12-8-6-3 Pull-Ups
Results:
15.17
Monday, September 19, 2011
19.09.11:
Operator Fitness, Cycle III, Day 13:
Type: Power, Progression
Javorek Complex
6 x DL +
6 x Bent-Over Row +
6 x FS +
6 x Hang Clean +
6 x Push-Press +
6 x Back Squat
Five Sets
Weight Progression - 75#, 85#, 95#, 105#, 115#
Then...
KB Circuit
30 x Snatch +
30 x Snatch +
30 x Thrusters +
30 x Thrusters +
30 x RTW +
30 x RTW +
30 x Clinch Good Mornings +
30 x Hi-Pull +
30 x Hi-Pull +
30 x H2H Swings +
30 x Lateral H2H Swings
All For Time
Type: Power, Progression
Javorek Complex
6 x DL +
6 x Bent-Over Row +
6 x FS +
6 x Hang Clean +
6 x Push-Press +
6 x Back Squat
Five Sets
Weight Progression - 75#, 85#, 95#, 105#, 115#
Then...
KB Circuit
30 x Snatch +
30 x Snatch +
30 x Thrusters +
30 x Thrusters +
30 x RTW +
30 x RTW +
30 x Clinch Good Mornings +
30 x Hi-Pull +
30 x Hi-Pull +
30 x H2H Swings +
30 x Lateral H2H Swings
All For Time
Thursday, September 15, 2011
16.09.11:
Operator Fitness, Cycle III, Day 10:
Type: Power, Power-Endurance
FYF #6:
Warm-Up w/ Med Balls
10 Min x Various Throws + Slams
Then...
Sled Drag + Post Hyper-Potentiation
15m Sled Drag @ 315# +
3 x Box Jumps @ 36" Box
Ten Sets
Rest 60 Seconds Between Each Set
Then...
10 x Tire Flip-to-Sprawl +
10m Farmer's Carry @ 2 x 106# KBs +
30 x Hammer Strikes +
60 Sec Rest
Two Rounds
Then...
Rest, Some
Then...
2 x (10 x Whip Smash + 10m Rope Pull + 10m Sprint) +
30m Bear Crawl +
60 Sec Rest
Two Rounds
Then...
Rest Some
Then...
50 x Pulls @ Rope Combine +
2 x 30/30 Push-Press
(30 Sec Work/30 Sec "Rest" in OH Position) +
60 Sec Rest
Two Rounds
Then...
Cool-Down, and say good-bye to the shoulders for the weekend...
Type: Power, Power-Endurance
FYF #6:
Warm-Up w/ Med Balls
10 Min x Various Throws + Slams
Then...
Sled Drag + Post Hyper-Potentiation
15m Sled Drag @ 315# +
3 x Box Jumps @ 36" Box
Ten Sets
Rest 60 Seconds Between Each Set
Then...
10 x Tire Flip-to-Sprawl +
10m Farmer's Carry @ 2 x 106# KBs +
30 x Hammer Strikes +
60 Sec Rest
Two Rounds
Then...
Rest, Some
Then...
2 x (10 x Whip Smash + 10m Rope Pull + 10m Sprint) +
30m Bear Crawl +
60 Sec Rest
Two Rounds
Then...
Rest Some
Then...
50 x Pulls @ Rope Combine +
2 x 30/30 Push-Press
(30 Sec Work/30 Sec "Rest" in OH Position) +
60 Sec Rest
Two Rounds
Then...
Cool-Down, and say good-bye to the shoulders for the weekend...
15.09.11:
Operator Fitness, Cycle III, Day 9:
Type: Power-Endurance
30 x Full Moons @ 37# Bulgarian Bag +
30 x H2H Swings @ 55# KB +
20 x Full Moons @ 37# Bulgarian Bag +
20 x H2H Swings @ 55# KB +
10 x Full Moons @ 37# Bulgarian Bag +
10 x H2H Swings @ 55# KB
Three Sets
Then...
50 x Lateral H2H Swings @ 55# KB
Type: Power-Endurance
30 x Full Moons @ 37# Bulgarian Bag +
30 x H2H Swings @ 55# KB +
20 x Full Moons @ 37# Bulgarian Bag +
20 x H2H Swings @ 55# KB +
10 x Full Moons @ 37# Bulgarian Bag +
10 x H2H Swings @ 55# KB
Three Sets
Then...
50 x Lateral H2H Swings @ 55# KB
Tuesday, September 13, 2011
13.09.11:
Operator Fitness, Cycle III, Day 7:
Type: Power-Endurance, Intervals
10 x KB Swings
Two Sets Ea @ 60#, 70#, 80#, 106#
Then...
4 x 15/15 (15 Sec Work/15 Sec Easy) @ AirDyne +
5 x Tire Flip-to-Sprawl
Three Rounds
Then...
3 Min Rest
Then...
2 x 30/30 (30 Sec Work/30 Sec Easy) @ C2 Rower +
10 x Double Rope Smash +
10 x Alternating Rope Smash
Three Rounds
Then...
3 Min Rest
Then...
2 x "Burn Out" Sprints (Sprint to failure) @ AirDyne +
30/30 Piston Press @ 2 x 25# KBs (30 Sec Work/30 Sec "Rest" in Overhead Position)
Three Rounds
Then...
Cool-Down
Type: Power-Endurance, Intervals
10 x KB Swings
Two Sets Ea @ 60#, 70#, 80#, 106#
Then...
4 x 15/15 (15 Sec Work/15 Sec Easy) @ AirDyne +
5 x Tire Flip-to-Sprawl
Three Rounds
Then...
3 Min Rest
Then...
2 x 30/30 (30 Sec Work/30 Sec Easy) @ C2 Rower +
10 x Double Rope Smash +
10 x Alternating Rope Smash
Three Rounds
Then...
3 Min Rest
Then...
2 x "Burn Out" Sprints (Sprint to failure) @ AirDyne +
30/30 Piston Press @ 2 x 25# KBs (30 Sec Work/30 Sec "Rest" in Overhead Position)
Three Rounds
Then...
Cool-Down
Monday, September 12, 2011
12.09.11:
Operator Fitness, Cycle III, Day 6:
Type: Mobility, Strength-Endurance, Power
Session 1:
Type: Mobility, Strength-Endurance
10 x Walk-Outs +
10 x V-Ups +
1 Min x Cossack
Five Sets, Focus On Quality
Then...
10 Min x Shoulder Mobilization
Session 2:
Type: Power
2 x 10m Farmer's Carry @ 2 x 106# KBs +
10m Rope Pull +
10m Sprint (to stretch out rope) +
10m Rope Pull +
10m Sprint (to stretch out rope)
2 Min Rest
Three Rounds
Then...
5 Min Rest
Then...
2 x 10m Spartan Tire Flips @ 180# Tractor Tire +
4 x 15/15 (15 Sec "All Out" Effort/15 Sec "Less Hard") @ AirDyne +
2 Min Rest
Three Rounds
Then...
5 Min Rest
Then...
5 x Tire Flip-To-Sprawl @ 180# Tractor Tire +
10 x H2H Swings @ 80# KB +
10 x Depth Med Ball Slams @ 25# Ball +
15 x Hand-Release Push-Ups
Three Rounds
Recovery:
3 x 1:1 Contrast Shower
1 Min Max Temp
1 Min Min Temp
Type: Mobility, Strength-Endurance, Power
Session 1:
Type: Mobility, Strength-Endurance
10 x Walk-Outs +
10 x V-Ups +
1 Min x Cossack
Five Sets, Focus On Quality
Then...
10 Min x Shoulder Mobilization
Session 2:
Type: Power
2 x 10m Farmer's Carry @ 2 x 106# KBs +
10m Rope Pull +
10m Sprint (to stretch out rope) +
10m Rope Pull +
10m Sprint (to stretch out rope)
2 Min Rest
Three Rounds
Then...
5 Min Rest
Then...
2 x 10m Spartan Tire Flips @ 180# Tractor Tire +
4 x 15/15 (15 Sec "All Out" Effort/15 Sec "Less Hard") @ AirDyne +
2 Min Rest
Three Rounds
Then...
5 Min Rest
Then...
5 x Tire Flip-To-Sprawl @ 180# Tractor Tire +
10 x H2H Swings @ 80# KB +
10 x Depth Med Ball Slams @ 25# Ball +
15 x Hand-Release Push-Ups
Three Rounds
Recovery:
3 x 1:1 Contrast Shower
1 Min Max Temp
1 Min Min Temp
Saturday, September 10, 2011
10.09.11:
Operator Fitness, Cycle III, Day 4:
Type: Power, Power-Endurance
Warm-Up w/
Power Cleans
2 x 10 x 55-65%
2 x 5 x 65-75%
4 x 1 x 75-95%
Then...
10 x H2H Swings
Two Sets Ea @ 53# KB, 60# KB, 70# KB, 80# KB
Then...
10 x Whip Smash +
10m Rope Pull @ 115# +
10m Sprint (to stretch out rope) +
30m Bear Crawl
Five Sets
Then...
10-9-8-7-6-5-4-3-2-1
Spartan* Ball Slam @ 30# +
Bridge Press @ 2 x 53# KBs
Then...
10m Farmer's Carry @ 2 x 106# KBs +
10m Spartan* Tire Flip @ 180# Tractor Tire
Five Sets
Then...
4 x 30/30 @ AirDyne
30 Sec Sprint/30 Sec "Less Hard"
Then...
30/30 Piston Press @ 2 x 26# KBs
30 Sec Work/30 Sec "Rest" in OH Position
Then...
Cool-Down, For Real
NOTES: *(1) Spartan Ball Slam = The Med Ball is raised over and behind the head. Then thrusted forward overhead and thrown to the ground at an angle. The ball should strike approximately seven or eight feet in front, bounce up, bounce off the wall, and back to the thrower. This technique, arguably, requires greater force production than the standard med ball slam. *(2) Spartan Tire Flip = The tire is not merely flipped up and then passively allowed to fall over. Rather, flip up forcefully, then rapidly dip bellow the brim of the tire, and push - thrust - forcefully over so the tire is slammed to the ground.
Type: Power, Power-Endurance
Warm-Up w/
Power Cleans
2 x 10 x 55-65%
2 x 5 x 65-75%
4 x 1 x 75-95%
Then...
10 x H2H Swings
Two Sets Ea @ 53# KB, 60# KB, 70# KB, 80# KB
Then...
10 x Whip Smash +
10m Rope Pull @ 115# +
10m Sprint (to stretch out rope) +
30m Bear Crawl
Five Sets
Then...
10-9-8-7-6-5-4-3-2-1
Spartan* Ball Slam @ 30# +
Bridge Press @ 2 x 53# KBs
Then...
10m Farmer's Carry @ 2 x 106# KBs +
10m Spartan* Tire Flip @ 180# Tractor Tire
Five Sets
Then...
4 x 30/30 @ AirDyne
30 Sec Sprint/30 Sec "Less Hard"
Then...
30/30 Piston Press @ 2 x 26# KBs
30 Sec Work/30 Sec "Rest" in OH Position
Then...
Cool-Down, For Real
NOTES: *(1) Spartan Ball Slam = The Med Ball is raised over and behind the head. Then thrusted forward overhead and thrown to the ground at an angle. The ball should strike approximately seven or eight feet in front, bounce up, bounce off the wall, and back to the thrower. This technique, arguably, requires greater force production than the standard med ball slam. *(2) Spartan Tire Flip = The tire is not merely flipped up and then passively allowed to fall over. Rather, flip up forcefully, then rapidly dip bellow the brim of the tire, and push - thrust - forcefully over so the tire is slammed to the ground.
09.09.11:
Operator Fitness, Cycle III, Day 3:
Type: Mobility, Active Recovery
Tensor Fasciae MFR - 10 Minutes +
Peri-Scapular MFR - 10 Minutes
Then...
Vinyasa Yoga - 1 Hour
Type: Mobility, Active Recovery
Tensor Fasciae MFR - 10 Minutes +
Peri-Scapular MFR - 10 Minutes
Then...
Vinyasa Yoga - 1 Hour
Thursday, September 8, 2011
08.09.11:
Operator Fitness, Cycle III, Day 2:
Type: Power, Accumulation Intervals
Session 1:
Max Reps x Push Jerk @ 2 x 55# +
20m Sandbag Shuttle Sprint +
10 x Swing-Catch-Squat Jump @ Bulgarian Bag
Five Rounds
2 Min Rest Between Rounds
Session 2:
Warm-Up w/ KB Complex
10 x RTW
10 x RTW (Other Way)
10 x H2H Swing
10 x KB "Wall Ball"
Four Sets
Then...
20 x KB Snatch @ 44# +
25m Farmer's Carry (Down) @ 2 x 55# DBs +
25m Shuttle Run (Back) @ Bulgarian Bag +
25m OH Carry (Down) @ 2 x 26# KBs +
25m Shuttle Run (Back) @ Sandpipe
Then...
3 Min Rest
Then...
20 x H2H Swing @ 44# KB +
25m Rack Carry (Down) @ 2 x 55# DBs +
25m Shuttle Run (Back) @ Sandpipe +
25m Cross-Carry (Down) @ 2 x 26# KBs +
25m Shuttle Run (Back) @ Bulgarian Bag
Then...
3 Min Rest
Then...
20 x Bottom-Up Press @ 44# KB +
25m Cross-Carry (Down) @ 2 x 53# KBs +
25m Shuttle Run (Back) @ Bulgarian Bag +
25m OH Carry (Down) @ 2 x 26# KBs +
25m Shuttle Run (Back) @ Sandpipe
Type: Power, Accumulation Intervals
Session 1:
Max Reps x Push Jerk @ 2 x 55# +
20m Sandbag Shuttle Sprint +
10 x Swing-Catch-Squat Jump @ Bulgarian Bag
Five Rounds
2 Min Rest Between Rounds
Session 2:
Warm-Up w/ KB Complex
10 x RTW
10 x RTW (Other Way)
10 x H2H Swing
10 x KB "Wall Ball"
Four Sets
Then...
20 x KB Snatch @ 44# +
25m Farmer's Carry (Down) @ 2 x 55# DBs +
25m Shuttle Run (Back) @ Bulgarian Bag +
25m OH Carry (Down) @ 2 x 26# KBs +
25m Shuttle Run (Back) @ Sandpipe
Then...
3 Min Rest
Then...
20 x H2H Swing @ 44# KB +
25m Rack Carry (Down) @ 2 x 55# DBs +
25m Shuttle Run (Back) @ Sandpipe +
25m Cross-Carry (Down) @ 2 x 26# KBs +
25m Shuttle Run (Back) @ Bulgarian Bag
Then...
3 Min Rest
Then...
20 x Bottom-Up Press @ 44# KB +
25m Cross-Carry (Down) @ 2 x 53# KBs +
25m Shuttle Run (Back) @ Bulgarian Bag +
25m OH Carry (Down) @ 2 x 26# KBs +
25m Shuttle Run (Back) @ Sandpipe
Wednesday, September 7, 2011
07.09.11:
Operator Fitness, Cycle III, Day 1:
Type: Power-Endurance, Accumulation
Part 1:
50 x KB Snatch @ 44# For Time
Then...
3 Min Rest
Then...
Part 2:
50 x Half-Moons @ 37# Bulgarian Bag For Time
Then...
3 Min Rest
Then...
Part 3:
50m Farmer Carry Sprint @ 2 x 55# +
20 x H2H Swings @ 44# KB +
50m Farmer Carry Sprint @ 2 x 55# +
10 x Thrusters @ 110#
Three Rounds
Type: Power-Endurance, Accumulation
Part 1:
50 x KB Snatch @ 44# For Time
Then...
3 Min Rest
Then...
Part 2:
50 x Half-Moons @ 37# Bulgarian Bag For Time
Then...
3 Min Rest
Then...
Part 3:
50m Farmer Carry Sprint @ 2 x 55# +
20 x H2H Swings @ 44# KB +
50m Farmer Carry Sprint @ 2 x 55# +
10 x Thrusters @ 110#
Three Rounds
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