21.10.11:

Operator Fitness, Cycle III, Day 45:
Type: Race

"Oktober-Fist"
Stage 1: 1500FY (1500 Calories in 60 Minutes @ AirDyne)
Stage 2: "Fat Karen" - 150 x "Wall Balls" @ 45# KB
Stage 3: 200m Sled Drag @ 225# + 20m Sled Drag @ 325#, For Time
Stage 4: 50m Tire Flip + 50 x Hammer-Strikes, For Time
Stage 5: Max Pull-Up Attempt (Athlete has 3 x Attempts for this Stage)
Stage 6: 30 x KB Swings @ 106# KB + 30 x Pulls @ Rope Combine + 30m Bear Crawl, For Time
Stage 7: AMRAP 7 - 10m Rope Pull @ 45# Sled + 10 x Ball Slams + 10 x Clapping Push-Ups

Unknown Transition Time - Transition time is determined by a card drawn from a shuffled deck of cards. 2 = 2 Minutes; 10 = 10 Minutes; Jack = 11 Minutes; Queen = 12 Minutes; Joker = No Rest... You get the idea. Player draws his/her card from the deck at the conclusion of the current stage.

20.10.11:

Operator Fitness, Cycle III, Day 44:
Type: Active Recovery, Endurance <90

60 Min Ruck @ Easy Pace
Then...
20 Min Practice @ Easy Pace
Cat Leap-to-Skin-the-Cat +
Cat Leap-to-Vault +
Kip Up
Then...
Ice Bath

19.10.11:

Operator Fitness, Cycle III, Day 43:
Type: Strength, Strength-Endurance

Warm-Up w/
10 Min C2 Rower @ Easy Pace
Then...
Deadlift Ladder
10 @ 135#
9 @ 155#
8 @ 185#
7 @ 205#
6 @ 225#
5 @ 255#
4 @ 275#
3 @ 295#
2 @ 315#
1 @ 345#
Then...
DL 1-Rep Progression to Max
Then...
250 x Clapping Push-Ups

18.10.11:

Operator Fitness, Cycle III, Day 42:
Type: Power-Endurance

Warm-Up w/ KBs
10 Minutes of Catches/Throws
Then...
300 Sec FLR
Then...
4 x (30 Sec Work/30 Sec "Rest") Push-Press @ 2 x 26# KBs
"Rest" in OH Position
Then...
4 x (30 Sec Work/30 Sec "Rest") Full Moons @ 37# Bulgarian Bag
"Rest" in FLR
Then...
4 x (30 Sec Work/30 Sec "Rest") Arm Throws @ 37# Bulgarian Bag
"Rest" in Clinch FLR

17.10.11:

Operator Fitness, Cycle III, Day 41:
Type: Power-Endurance, Accumulation

Dynamic Warm-Up w/ KBs +
Power Clean Progression
Then...
(1)
30 Sec Box Jump @ 24" Box +
60 Sec Step Up @ 20" Box and 45# Pack +
30 Sec Rest
Seven Rounds
Then...
(2)
15m Rope Pull @ 70# Load +
15m Sprint +
20m Farmer's Carry @ 2 x 106# KBs +
30 Sec Rest
Five Rounds
Then...
(3)
10 x Tire Flip-to-Sprawl +
40 x Sledgehammer Strikes +
30 Sec Rest
Three Rounds
Then...
(4)
30/30 Push-Press
30 Sec Work/30 Sec "Rest" in OH Position @ 2 x 20# DBs
Then...
Bonus Round
200 x Pulls @ Rope Combine

16.10.11:

Operator Fitness, Cycle III, Day 40:
Type: Rest

15.10.11:

Operator Fitness, Cycle III, Day 39:
Type: Rest

14.10.11:

Operator Fitness, Cycle III, Day 38:
Type: Race

Iron Mike Competition
Stage 1:
5 Mile Ruck @ 45# Pack
Then...
Stage 2:
Transition Ruck
Then...
100m Logistics Resupply Shuttle (x3)
Then...
Transition Ruck
Then...
"Sandbagger"
Run down the hill, fill your sandbag up to 50#, run back up, weigh it - if it's too light, you get to run back down again, fill it up again, and run back up again
Then...
Transition Ruck
Then...
Downed Pilot Lane - 800m Litter Carry @ 180#
Then...
Transition Ruck
Then...
Tractor Tire Flip - 50m @ 600# Tractor Tire
Then...
Transition Ruck
Then...
100m Fireman's Carry
Then...
Transition Ruck to Finish
Then...
Stage 3:
Unknown Distance Run

All Transition Rucks @ 45# Pack

13.10.11:

Operator Fitness, Cycle III, Day 37:
Type: Recovery

15 Min Sauna
Then, Later...
Contrast Shower

12.10.11:

Operator Fitness, Cycle III, Day 36:
Type: Power-Endurance, Accumulation

Warm-up w/
4 x 10m Walking RTW @ 26# KB
4 x 10m Walking Lunge-and-Pass @ 26# KB
Then...
Dumbell Complex @ 2 x 50# DBs
1 x Double Clean +
2 x FS +
3 x Jerk
Ten Sets
Rest 30 Seconds Between Each Set
Then...
3 Min Rest
Then...
KB Russian Twist @ 45# KB
5 x Breathing Ladders (1-6)
Rest 15 Seconds Between Each Ladder
Then...
3 Min Rest
Then...
100 x Clapping Push-Ups
Minimum Allowable Clearance - 8 Inches

11.10.11:

Operator Fitness, Cycle III, Day 35:
Type: Power

Warm-Up w/
5 x 3 x Power Clean, Weight Progression
Then...
1 x Power Clean @ 205# +
15 Sec Hold +
30m Farmer's Carry @ 2 x 106# KBs
Three Sets
Then...
"AirDyne-To-Hell"
Caloric Ladder
50-40-30-20-10
Rest "Some" in between each interval
Then...
"Rope Combine-To-Hell"
Pulls @ Rope Combine
50-40-30-20-10
Rest "Some" in between each interval
Then...
"Cool-Down" w/
50 x Weighted Sit-Ups @ 106# KB

10.10.11:

Operator Fitness, Cycle III, Day 34:
Type: Circuit, Power-Endurance

"Dig Up Her Bones"
34 x Squats +
34 x Single-Arm Hi-Pull (Right Arm) @ 45# KB +
34 x Single-Arm Hi-Pull (Left Arm) @ 45# KB
AMRAP 34 Minutes

Results:
Seven Rounds + 34 x Squats + 12 x Single-Arm Hi-Pulls

09.10.11:

Operator Fitness, Cycle III, Day 33:
Type: Rest

08.10.11:

Operator Fitness, Cycle III, Day 32:
Type: Recovery

15 Min Sauna + Hydrotherapy

07.10.11:

Operator Fitness, Cycle III, Day 31:
Type: Power (Explosive)

Warm-Up w/ Kettlebells
10 Min
Then...
10 x KB "Wall Ball"
1 Set @ 60#, 1 @ 70#, 1 @ 80#, 1 @ 106#
Then...
Power Clean
10 x 2 x 75-85%
Then...
10m Weighted Bear Crawl @ 2 x 106# KBs +
10m Farmer's Carry @ 2 x 106# KBs
Four Sets
Rest Some (Not Too Much) In Between
Then...
21 x Tire Flip-to-Slam @ 225# Tractor Tire +
50 x Pulls @ Rope Combine +
18 x Tire Flip-to-Slam @ 225# Tractor Tire +
50 x Pulls @ Rope Combine +
15 x Tire Flip-to-Slam @ 225# Tractor Tire +
50 x Pulls @ Rope Combine
Then...
Cool-Down

06.10.11:

Operator Fitness, Cycle III, Day 30:
Type: Power-Endurance

RPFT
Max "Hardstyle" Push-Ups 2 Min
Max Sit-Ups 2 Min
5-Mile TT
Max Dead-Hang Pull-Ups

05.10.11:

Operator Fitness, Cycle III, Day 29:
Type: Recovery

3-Mile Trail Run @ Easy Pace
Then...
ROM Drills

04.10.11:

Operator Fitness, Cycle III, Day 28:
Type: Endurance >90, Power-Endurance

Session 1:
16 K @ Easy Pace

Session 2:
Warm-Up Complex
5 x Back Squat + 10 Sec Bottom Hold @ Sandpipe +
10 x RTW @ KB +
10 x RTW (Other Way) @ KB
Four Sets
Then...
15 x Thrusters @ 2 x 50# DBs +
15 x Bag Slams @ 40# Bulgarian Bag +
15 x KB "Wall Shots" @ 45# KB
Three Rounds
Then...
Bulgarian Bag Complex @ 40# Bag
10 x Arm-Throws +
10 x Power Snatch +
10 x Bag Wall Shots +
10 x Full Moons +
10 x Full Moons (Other Way) +
45 Sec Rest
Five Rounds
Then...
"Cool-Down"
50 x Crucifiers @ Sandpipe +
50 x Behind-the-Neck Sit-Ups @ 40# Bulgarian Bag +
50 x Clapping Push-Ups

03.10.11:

Operator Fitness, Cycle III, Day 27:
Type: Endurance <90, Accumulation

Session 1:
13 K @ Easy Pace

Session 2:
20 x FS @ 135# +
50 x Renegade Rows @ 2 x 30# DBs
Then...
3 Min Rest
Then...
20 x Goblet Squats @ 53# KB +
50 x Renegade Rows @ 2 x 30# DBs
Then...
3 Min Rest
Then...
15 x KB Swing-Flip-Catch +
30 x KB "Wall Shots" +
45 x KB "Hardstyle" Swings
Two Rounds
Then...
Cool-Down

02.10.11:

Operator Fitness, Cycle III, Day 26:
Type: Power, Agility, Coordination

20 Min Practice
Precision Jumps +
Precision Jumps-to-Bar +
Wall Shimmy
Then...
7 x Wall Muscle Ups +
14 x Cat Leap Muscle Ups +
21 x Cat Leap Crane Landing
Four Rounds

01.10.11:

Operator Fitness, Cycle III, Day 25:
Type: Power-Endurance, Coordination

Kettlebell "Tricking" For 90 Minutes
Practice...
H2H Swing +
Kettlebell "Wall Ball" +
One-Arm KB "Wall Ball" +
SRFC +
1ASRFC +
H2H SRFC +
S2OHCFC
S2SPC2F
Then...
100 x 1 Arm Swing-Release-Flip-Catch @ 53# KB +
100 x 1 Arm Swing-Release-Flip-Catch (Other Arm) @ 53# KB
Then...
Say "good-bye" to your palms for a few days...

NOTES: (1) SRFC = Swing-Release-Flip-Catch; (2) 1ASRFC = 1 Arm Swing Release Flip Catch; (3) H2H SRFC = Hand-to-Hand Swing-Release-Flip-Catch; (4) S2OHCFC = Swing-to-Overhead Catch-Flip-Catch; (5) S2SPC2F = Swing-to-Side Spin-Catch-to-Flip.

So what is all this? It's called "Kettlebell Tricking" or "Kettlebell Stunting". Why is it important? Well, there are a couple of reasons. For one, this sort of practice is conducted at a moderate intensity over a protracted period, which is ideal for flushing the muscles of toxins built up from the previous week's training. Additionally, the circus-like flips, catches, backspins, and what not, accompanied with mid-air catches, produces a remarkably positive effect upon hand-eye coordination. Lastly, there is a neurological response to flipping a 50# hunk of metal in the air and catching it before it lands on your feet or, worse, your head. There is indication, so far, that these movements stimulate the growth of fast twitch muscles in the hands, forearms, upper arms and shoulders. So what sprinting does to condition explosiveness in the legs, kettlebell tricking does to condition explosiveness in the arms.

30.09.11:

Operator Fitness, Cycle III, Day 24:
Type: Power

Warm-Up w/
Six-Way Barbell Complex
6 x DL +
6 x Bent Row +
6 x Hang Power Clean +
6 x FS +
6 x Push Press +
6 x Back Squat
1 Set @ 75#, 1 @ 95#, 1 @ 105#, 1 @ 115#
2 Min Rest Between Sets
Then...
8 x FS @ 155# +
20m Sprint Drag @ 100# Sled
Three Sets
3 Min Rest Between Each Set
Then...
50 x Pulls @ Rope Combine +
2 x 30/30 Push-Press (30 Sec Work/30 Sec "Rest" in OH Position) @ 2 x 25# KBs
Two Sets
2 Min Rest Between Each Set
Then...
Cool-Down

29.09.11:

Operator Fitness, Cycle III, Day 23:
Type: Strength, Mobility

Accumulation
10 Min Handstand
10 Min L-Hang
Then...
Pectoral MFR +
Thoracic MFR
Then...
Contrast Therapy

28.09.11:

Operator Fitness, Cycle III, Day 22:
Type: Power-Endurance, Time Trial

2-Mile Time Trial
Then, Later...
6 x 800m Intervals @ 105% 2-Mile TT Pace
2-3 Min Rest Between Intervals