Monday March 23, 2015

Max Effort Monday - Legs and Chest Hypertrophy

On each of these sets of work you will be working to failure. The weight should be such that you are failing in the 10-12 rep range.

Strength/Hypertrophy

1a) Back Squat: 3 sets to work to a 5rm, 2X12@80%

1b) Bench Press: 3 sets to work to a 5rm, 2X12@80%

2a) Walking Lunges: 3x16 (8 each leg)

2b) Pec Dec or Incline Flys: 3x12

3a) Leg Extension: 2x12

3b) Leg Curls or RDLs: 2x12

3c) Calf Raises: 2x12

4) Weighted Dips: 3x12

Friday March 20, 2015

Max Effort Friday

Strength
1) Clean: work up to a heavy complex of Hang Squat Clean + Squat Clean + Front Squat
2) Deadlift: work to a 3rm, 2XME@90%
3) Romanian Deadlift, 3x12 (each set to failure)

Conditioning
EMOM for as long as possible complete:
7 Thrusters, 75/55
7 Pull ups
7 Burpees


This is a test for pure conditioning (not skill, not strength). This test makes it easy to compare athletes across a spectrum of sizes, locations, and irregardless of skill or equipment. In other words, size, strength, or skill doesn't play a huge role (muscle ups and oly lifting would favor the skilled, heavier weights the strong, and rowing and airdyne favors those with mass). Nor does the running route, height of the wall ball target, or the model of airdyne matter. Some might argue that it favors lighter athletes, but the thruster weight equalizes this more than you might think. Now no test is perfect, and if there is any bias it would be to shorter athletes.
This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure. Basically this is a test of "Whatcha-got?" So... lets see whatcha-got.

Thursday March 18, 2015

Another Dynamic Effort Day + a little Hypertrophy for the shoulders.

Oly
Snatch Balance: work to a 3rm, 1X3@95%, 1X3@90%

Strength/Hypertrophy
Seated OH Press: 3x12 work to failure

Accessory
DB Press: 2x12
DB Lateral Raise: 2x12
DB Front Raise: 2x12
Upright Rows or Shrugs: 3x12

Conditioning

7 minute AMRAP
ME Push Press, 145
400m run

Wednesday March 18, 2015

Meet on the parking deck near the entrance on the East Tower's side at 1130ish.

Warm up
Stretch
Run 1 lap around deck
2 rounds of
   Pull tire 100 yds
   10 squats
 
WOD
5 rounds of
   Pull tire 200 yds
   Run 1 lap (Start - far entrance - grass - Start)
   20 squats

Tuesday March 16, 2015

Dynamic Tuesdays

Time to work on a little oly lifts. Focus on speed and technical execution.

Oly
Snatch: work to a 3rm, then 1X3@90%, 1X3@85%

Strength/Hypertrophy
A. Snatch Grip Deadlift: work to a 3rm, 1X3@95%, 1XME@90%
B. 3X6 Snatch High Pulls from hang @ 110% (of max Snatch) up to sternum height

Accessory Work
A. 3 sets of: 7 Pull ups + 5 C2B + 3 Bar MU without coming off the bar – rest as needed between sets
B. 3 sets of: 5-10 Strict C2B – 1 minute rest between sets

Lane.... if your dying for a WOD... here ya go.

Optional WOD

AMRAP 15:
4 1-arm DB Snatches at 65, each arm

400m run

Monday March 16, 2015

Max Effort Monday - Legs and Chest Hypertrophy

On each of these sets of work you will be working to failure. The weight should be such that you are failing in the 10-12 rep range.

Strength/Hypertrophy

1a) Back Squat: 3 sets to work to a 6rm, 2X12@80%

1b) Incline Bench Press: 3 sets to work to a 6rm, 2X12@80%

2a) Leg Press: 3x12

2b) Incline Flys: 3x12

3a) Leg Extension: 2x12

3b) Leg Curls or RDLs: 2x12

3c) Calf Raises: 2x12

Short WOD

7 Minute AMRAP

ME Bench Press, 135

ME DB Lunge, 25# each hand

ME weighted reverse crunches, 15#

Friday March 13, 2015

Strength
1) 15 min. to establish a 1RM Clean
2) Every 3 Min for 15 min.
    Max Rep Front Squat @ 85% 1RM Clean

Conditioning
2 rounds
3 Muscle-ups (sub 3 PUPs + 3 DIPS per MU)
15 thrusters, 95#
15 KBS, 55#
20 Box jumps
20 Burpees
50 double unders

Tuesday March 10, 2015

Warm Up

Stretch

Run 400m

2 rounds of

   Lunge single arm press (5 per side per leg, 20 total movements)

   5 strict pull ups

   5 box jumps

   5 decline push up (feet on box)

WOD 1

2 rounds for time of

   20 Box Jumps

   15 Pull Ups

   10 Hand Raise Push Ups

   5 Cleans (105#)

WOD 2

AMRAP 10 of:

   1 Clean & Jerk (105#)

   1 Rd of “Cindy”

   2 Clean & Jerk (105#)

   1 Rd of “Cindy”

   3 Clean & Jerk (105#)

   1 Rd of “Cindy”

Friday March 6, 2015

WOD #1

"Open 15.2"

For as long as possible:

From 0:00-3:00

  2 rounds of: 

  10 overhead squats, 95 / 65 lb.

  10 chest-to-bar pull-ups

From 3:00-6:00

  2 rounds of:

  12 overhead squats, 95 / 65 lb.

  12 chest-to-bar pull-ups

From 6:00-9:00

  2 rounds of:

  14 overhead squats, 95 / 65 lb.

  14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Note: you can sub back-squat for OHS @ 135#

WOD #2

3 rounds of: 

  10 Bench Press, 135#

  10 box jumps

  10 KBS, 55#

  400m run

Tuesday March 3, 2015

Warm Up

Stretch

Run 400m

2 rounds of

   10 box jump overs

   10 clean & jerk

   5 Burpees

WOD

AMRAP: 5 minutes
12 Box Jump
12 Burpees
12 DB Thrusters

Rest 3 Minutes

AMRAP: 5 minutes
10 Box Jumps
10 Burpees

10 DB Thrusters 

Rest 3 Minutes

AMRAP: 5 minutes
8 Box Jumps
8 Burpees
8 DB Thrusters

Monday March 2, 2015

Check out Competitors WODs from the last week for some really cool training ideas...

http://competitorstraining.com/