08.27.12:

Warfighter Dev:
Type: Strength, Strength-Endurance
Start w/ Warfighter Warm-Up
50m Jog +
50m Sprint +
50m Jog +
25m Bear Crawl
Four Sets
Then...
5-5-5-5-5 Back Squat Progression (Add 5-10# w/ Each Set)
5-5-5-5-5 Bench Press (Start @ Bodyweight, Add 5-10# Each Set)
Then...
5 Min Rest
Then...
"King Kong"
1 x DL @ 455# +
2 x Muscle Ups +
3 x Cleans @ 250# +
4 x HSPU
Three Rounds For Time
Then...
Cool-Down
10-15 Min of Stride-Outs +
Mobility Work

NOTES: Alright, listen up sallies - I'm going to take you from start to finish through Warfighter Development over the next six months. The first few weeks is going to be a mostly strength-biased cycle, coupled with some sprints and field work. Bust out the wraps, bust out the chalk, and the plastic gallon jug of water, and get ready to do some old-fashioned, ball-busting, back-breaking, gut-wrenching, excruciating work. Got it? Throughout the next six-weeks or so, we'll follow the following template: two days on, one day off, three days on, one day off. One day per week we'll be doing a "three-a-day", where we'll shift our focus off of the strength and power sessions, and onto a more metcon/work-capacity focused type of training. This is going to be hard. If it's not hard, then you're doing it wrong.

03.08.12 "HOPPER":

Event #1:
21-15-9
Thrusters @ 115# +
Ball Slams +
Pull-Ups


Event #2:
5 x Trap DL @ 315# +
10 x OH Squat @ 95# +
15 x Box Jumps @ 30"
Five Rounds, For Time


Event #3:
400m TT


Maximum 10 Min Rest between events

CREATURE OF HABIT

A student of mine recently lamented over his inability to perform muscle-ups. And so I asked him how often he incorporated muscle ups into his training.

The answer? I knew it before he even said the word - "Never".

None of this came as a shock because humans are intrinsically creatures of habit. It requires all of one's mental faculties and diligent attention to resist cornering yourself into a dead end.

I see it all the time. Once an athlete acquires a certain set of skills, he tends to prefer and focus on those particular skills. This comes at the expense of performance and capacity for other skills.

To rectify this, I encourage two-three sessions per week for the athlete to focus on addressing specific weaknesses. On Tuesday, the focus was grip strength. The training included KB RTWs (Round-the-World); Wrist Rollers (up to 50x, 75x and 100x Reps); Successive Induction (Alternating between opening your hand as wide as it can possibly open and closing your grip so tight that your hands shake); Stimulating the neurons in the forearms through impact drills; 3 x dead-hangs to complete muscle failure.

And then, after investing an hour or so into specific training, we finished the session with a 7-minute AMRAP.

The over-arching theme is that simply doing AMRAPs and RFTs is not enough. These sessions reveal weaknesses and inefficiencies. Do not let this go to waste! This is valuable information. Take the time to then address these weaknesses, correct the inefficiencies, and improve your abilities.

Lastly, don't become a creature of habit. Creatures of habit get ambushed. Food for thought.

01.08.12 WRAP-UP:

Ranger Prep Training:
Type: Endurance
Warm-up w/
3 x 15 Squats +
3 x 10m Lunge +
HIP Drill
Then...
8-Mile Ruck w/ 45# Pack @ 12-13 Min Pace
Then...
Contrast Shower
3 Min Hot +
1 Min Cold
Three Rounds


Crossfit Games Training:
Type: Skill Specific, Power, Metcon
Warm-up w/
3 x 10 Squat
3 x 10 Shoulder Dislocates @ PVC
Then...
Skill Development
50 x 1 Power Jerk @ Bar
Focus on: (1) Form; (2) Chest to Overhead Speed; (3) Simultaneous Drop + Arm Extension
Then...
Work up to Heavy Push Jerk
Then...
8 x 2 Push Jerk @ 255#
Rest 2-3 Minutes between sets
Then...
100ft Farmer's Carry Sprint @ 2 x 70# KBs +
5 x KB Swing @ 70# KB
Every Minute On The Minute
For 10 Minutes
Then...
"Cool-Down"