310812 Пятница

 

Row Aerobic Intervals:

Row 400 m @ 80%

rest 30 sec

Row 400 m @ 90%

rest 2 min x 4

(REST 8 mun)

Row 300 m @ 85%

rest 30 sec

Row 300 m @ 95%

rest 90 sec x 4

(REST 8 min)

Row 200 m @ 90%

rest 30 sec

Row 200 m @ 100%

rest 1 min x 4

1:24.2/1:21.6

1:22.6/1:24.2

1:24.3/1:26.6

1:26.9/1:26.9

-----------------

59.8/1:03.3

1:04.3/1:05.5

1:04.2/1:03.4

1:06.6/1:03.3

------------------

40.5/37.5

41.0/40.5

42.0/40.0

42.1/40.2

250812 Суббота

1. Unstable Bench.

Work to 1RM

2, "incorrect" Bb French press

3x8-12

3. Superset:

WTD strict pull ups 3x6-8

Band pull-aparts 3x10-12

4.For time:

21-18-15-12-9-6-3

G2OH plate 20kg

Perform 5 burpee and 30 du in between sets.

230812 Четверг

1.  "Penalty Box"
6 x 300m Row at 2k Pace, Sub 25 SPM
There are three rules...
1.  The 500m Pace below your average 2K pace (see below for help on this).  
2.  Strokes Per Minute (SPM) must be below 25.  
3.  No pausing/stopping during the stroke.
There is a 3 Burpee penalty for every stroke that you violate a rule.  

Complete the burpees after each set.  Rest as needed between sets.

2K TIME  - 500m Pace
6:20 - 1:35
6:40 - 1:40
7:00 - 1:45
7:20 - 1:50
7:40 - 1:55
8:00 - 2:00
8:20 - 2:05
8:40 - 2:10

2.  Strict T2B
50 reps, not for time

3. Side Lunge
2 mins/side - One leg extended straight with foot planted flat or toe up (best to work both).  The other leg should be bent with weight on the heel, stacking your knee over your foot.

Side lunge....

The Penalty Box... Learn to pull with smooth, powerful, efficiency.

220812 Среда

1. Box Squat
work up to a 1 rep max - Box set up at parallel.
200kg

2.  Back Squat Medley
10 reps at 30%
10 reps at 40%
10 reps at 50%
10 reps at 60%
Max reps at 60%
Percentages of 1RM "free" Back Squat that we established at the beginning of
 this program. 

 Rest as needed between sets.  Gold standard is 30+ reps on the last set. 

 This is taken from Tom Platz's Squat Training program. 

 Tom does the final set with 405 for 30+ reps (and can do 225 for 100 unbroken reps!).

  Check him out below doing 500x23.

115 x 27)) (3 in tank)
3.  Glute Ham Raises

3 x 6-10

Rx'd 

210812 Вторник

PUSHUP@AMRAP 40

PSHUP @20x1; 20 

PSHUP @AFAP; 20  ; rest 1 min

Ring rows @AMRAP ; 25 reps

Ring rows @20x1 12; reps x3; OTM ; rest 1 min

Ring rows @ 12 reps x3; OTM

 Abmat sit ups @ 150 for time,

Rx'd

200812 Понедельник

1.  Bench

3 x Max Rep barbell bench at 60% of 1RM

75kg x21/21/18

2.  4 Rounds of:

Max reps of Strict C2B Pull ups in 2 minutes

Rest 1 minute

Max reps of Push Press 75 kg  2 minutes - taken from the floor

Rest 1 minute

16/17

17/18

15/18,

13/15

3.  Rehab High Hang Muscle Snatch

3 x 10

4.  Dumbbell Shrugs
3 x 12-15 - Shrug up and back, not up and forward.
42kg

190812 Воскресенье

1.  Dynamic Box Squats 6 x 2 at 60% including band tension

2.  Snatch 
9x1, OTM at 70%

3.  Clean and Jerk
9x1, OTM at 70%

4. AMRAP 8
8 Front Rack Reverse Lunges (4/side) 70kg From the ground, no racks.

  Back knee kisses the ground
16 Dead Lifts 70kg
24 Leg Lifts - Lie on your back with legs extended, 2,5 sm off the ground.

  Lift your legs to perpendicular.
32 Double Unders



120kg+ green bands
70kg
85kg
3 rds + 16reps

170812 Пятница

1.  Unstable Bench Work up to a 1RM

2.  Overhead Press
1 x 15-20 - These are strict presses - not Push Presses.  Leave a couple reps in the tank.
1 x Max Reps - You choose the weight for both sets.

3.  Superset
Strict Bent Over Barbell 3x8
Band Pull aparts, 3x10-12

4.  8 RFT
2 pole climbes 4 m
12 Hand Release Push ups

1. 85kg + 2kb 16 kg= 117кg

2.40x15/40x20

3. 70/70/70

Rx'd 

4. 7:47

160812 Четверг

For time:
1,000m Row
1,000m Run
50 Box Jumps, 60sm
30 Burpees
50 Box Jumps, 60sm
1,000m Run
1,000m Row

28:33.27

150812 Среда

A. Box Squat @ 31x1 - 1RM

B.  Front Squats @ 30x0; 6x3sets; rest 90sec;
C.  Romanian Dead Lifts @ 40x1; 8x3sets; rest 90sec;
+
 5 RFT:
10 Goblet squats 32kg
15 GHD sit ups
Row 250m
1 minute rest between rounds.

A. 200kg

B. 110/120/120

C. 110/120/120

D. 1:57/2:06/2:11/2:12/2:25

140812 Вторник

1.  Snatch 

6 x 2 at 65%, OTM

2.  Clean and Jerk

6 x 2 at 65%, OTM

3.  Box Squat Jumps

8 x 2 - You can use dumbbells and/or weight vest
to weight these down, but speed trumps load. 

4.  Dumbbell Bulgarian Split Squats

2 x 8 ea/side

5.  3 RFT:

6 Deads, 130kg

12 Box jumps 60sm

18 Push ups

1. 4 min. 40kg x5; 4 min. 45 kg x3; 2 min. 50kg x2/ 55kg x2; 1 min. 60kg x1/65kg x1

2. 85kg

3. Rx'd 44sm to 60sm
4. 30l#
5. 4:34

100812 Пятница

1.  Push Press

Work up to a 3 RM
110kg

2.  Ring Push ups

1 set close to failure - Leave 1-2 in the tank

1 set to failure

Rings should be set at 1" off the floor. 

 Be sure your hips travel the same distance as your shoulders and at the same time.
18/20

3.  Pulling Superset

A.  Pull up Rows, 3 x 6-12 - these are essentially 

a belly button to bar pull up, we are looking for the horizontal row action.  

B.  Bent over Reverse Flyes, 3 x 8-12 - yep, old school 

body building reverse flyes.  Keep it light and controlled.

Rx'd
8kg

4.  Snatch Grip Shrugs

3 x 8 - these can be dynamic, aka - use your hips.  Keep the scapula retracted.

  Straps are OK on this one.
80kg

5. Triplet

9-6-3 of:

 HSPU 

Burpee

Pull ups x4
Push ups x4

Burpee
10:31

080812 Среда

10-9-8-7-6-5-4-3-2-1

PClean 100kg

10-20-30-40-50-60-70-80-90-100

DU

28:24

070812 Вторник

1.  Deficit Deads

Work up to a 3RM - Stand on 45# plates (maybe 45 +25 if you are short).

  These can be done as sumo or traditional pulls.  Use chains and/or bands if available;

2.  Olympic Pause Squats

3 x 6 - Use high bar rack position and pause for 2 seconds in the hole of each squat; 

3.  GHR

3 x 6-10 - knees should be in contact with pad.  No breaking/flexing at the hips.  

Want it to be harder - Use weights for added resistance.

  Want it to be easier - attach a band to a pull up rig behind you.

4.  Double DU "Annie"

For time:

100-80-60-40-20 Double Unders

50-40-30-20-10 Abmat sit ups

5.  Split Practice

Spend 8 minutes (4/side) working towards a split

6.  Recovery Row

7 mins of easy rowing - no straps, no monitor

1. 170kg (15sm)
2. 130kg

060812 Понедельник

1.  3 rounds of "Lynne"

A:  Body weight Bench Press, Max Reps

B:  Max Pull ups, Max Reps - If you can do over 50 kipping pull ups, these should be done as strict pull ups.

Superset means move directly from movement A to movement B.  Rest as needed after movement B.

2.  Strict Press

4 x 8-12 Strict Shoulder Press, across.

3.  Band Pull-aparts 

4 x 8-12

4.  Strict Dumbbell Shrugs

3 x 8-15 - shoulder go up and slightly back, not forward.  

80kg
18/18
12/12
9/9
50kg/8reps
Rx'd