Monday 1.13.14

Train Like It's the Open

1. EMOM for 10

Hang Clean + Clean
Loading per minute:
1&2 = 70%
3&4 = 75%
5&6 = 80%
7&8 = 85% 9&10 = 90%

2. For Time

15 Ground to Overhead (135/95 lbs)
30 Chest-to-Bar Pull-Ups
15 Thrusters (135 lbs)
20 Burpees Over the Barbell
15 Overhead Squats (135 lbs)
10 Muscle-Ups
Time Cap – 10 Minutes (tally number of reps achieved at that point if you have not finished)

Rest 10 minutes then...

3. For Time

95/65 lb Thrusters x 20 reps
5 Muscle-Ups
Thrusters x 15 reps
4 Muscle-Ups
Thrusters x 10 reps
3 Muscle-Ups
Thrusters x 5 reps
2 Muscle-Ups

Saturday 1.11.14

Train Like It's the Open

1. Not for time

Three sets of:

Run 400 Meters @ 80-85%
Rest 3-4 minutes
If weather does not permit this . . .
Three sets of:
Row 500 Meters @ 80-85%
Rest 3-4 minutes

***To calculate 85% intensity divide your 400m time in seconds by .85. This is what you should be running these in in seconds.

2. For time

Run 800m
25 Burpees
50 Air Squats
100 Double-Unders
Run 800m

Friday 1.10.14

Train Like It's the Open

1. Not for time

3 Rounds

Kettlebell 90/90 Exercise x 6 reps each arm
Kettlebell Arm Bar x 6 reps each arm
Strict Toes to Bar x 8-10 reps

2. E2MOM for 16 (8 sets):

Clean & Jerk x 1 rep

Approximate loading % per set: 60, 70, 75-80, 80-85, 85-90, 90+, 90+, 90+

3. For time:

30 Chest-to-Bar Pull-Ups
3 Snatches (165lb.)
25 Chest-to-Bar Pull-Ups
6 Snatches (165lb.)
20 Chest-to-Bar Pull-Ups
9 Snatches (165lb.)
15 Chest-to-Bar Pull-Ups
12 Snatches (165lb.)
10 Chest-to-Bar Pull-Ups

Rest exactly 10 minutes then. . .

4. AMRAP in 8

8 Power Cleans 135

30 Double Unders

Thursday 1.9.14

                              Train Like It's the Open

1. Gymnastics Play Session

Take 20-30 minutes to mess around with efficiency with any 2-4 gymnastics movements of your choice:
** HSPU, Deficit HSPU, Ring HSPU, Freestanding HSPU, Freestanding Handstand Hold, Handstand Walk
** Ring Muscle-Up, Bar Muscle-Up, Bar Muscle-Up with Roll Over
** Toes to Bar, Knees to Elbows, L-Sit
** Butterfly Pull-Ups, Chest-to-Bar Pull-Ups, Chin Over Vertical Plane Pull-Ups
** Pistols, Pistols with Weight Overhead
** Rope Climbs
** Ring Dips
** Double-Unders, Backwards Double-Unders, Triple Unders
** Box Jumps (different standards), Box Jump-Overs, Lateral Box Jumps
** etc...

Please choose something that you need work with, or that you believe you could be more efficient with. Or something you believe that I believe you could be more efficient with. Note what movements you selected and the rep scheme and sets performed.

(I like the idea of keeping this as free time for you to pick and choose, but if you act dumb, I'll start prescribing again.)

Wednesday 1.8.14

Train Like It's the Open

Just a heads up, soon, Superfast will be going underground. We bout to get on that secret sauce. I will give you instructions. We'll let 'em watch for a little while longer doe.

Can a bodybuilder be a gymnast? AKA useless bulk

1. Not for time:

3 rounds

Muscle-Ups x 3-7 reps
Strict Handstand Push-Ups x 10-12 reps
(add deficit if these are easy for you)

2. Deadlift

Build to a heavy-ish triple

Not proving anything here, just getting yourself prepared for the next section.

3. AMRAP in 20

6 Deadlifts (335lb.)
8 Ring Dips from Muscle-Up Station (meaning muscle up into it)
10 Toes-to-Bar
Run 400m

Tuesday 1.7.14

Train Like It's the Open

I don't know if you saw, but if you have a shot at making it to regionals this year, you must record all of your workouts. What does this mean for us right now? It means I want you to do every rep as if you were being filmed. Make sure you are hitting every requirement and no rep yourself. Hold yourself to the highest standard. If you don't know what this is, ask.

1. Not for Time

2 Rounds

Handstand Walk x 10-15 Meters
(If you don’t have handstand walks, perform handstand wall runs for 20-30 shoulder taps)
Bridge-Ups x 6 reps of 10 second holds
V-Up x 10-12 reps

2. 2-Position Snatch

1-1-1-1-1

(mid-thigh, floor)
Rest as needed

3. For max reps:

60 seconds of Snatch (205 lb)
30 seconds of Pull-Ups
Rest 2 minutes and 30 seconds
60 seconds of Snatch (165 lb)
30 seconds of Pull-Ups
Rest 2 minutes and 30 seconds
60 seconds of Snatch (135 lb)
30 seconds of Pull-Ups

4. For Time

For Max Calories:
100 Calorie Airdyne
100 Burpees
100 Double Unders

Monday 1.6.14

Train Like Its the Open

1. Not for Time

Unbroken Rebounding Box Jumps x 12 reps 30/24
Unbroken Pistols x 6 reps each leg
(you can alternate legs, or do them consecutively on one leg, regardless of what you choose, there should be no time in transition from one rep to the next)
Unbroken Toes to Bar x 12 rep

2. EMOM in 12

Hang Clean x 1 rep
Loading per minute:
1&2 = 60%
3&4 = 65%
5&6 = 70%
7&8 = 75%
9&10 = 80%
11&12 = 85%

3. Three rounds each for time

Row 500 Meters
10 Power Cleans (205 lb)
20 Wall Ball Shots (30 lb)
Rest 5 minutes

4. AMRAP in 10

20 Double Unders
10 Burpees

Saturday 1.4.14

Train like it's the Open

1. Not for Time

3 Rounds

L-Sit x 30-45 seconds
Double-Unders x 40-50 reps
Dumbbell Snatch x 6-8 reps each arm

***remind me to order some 70's and 100's

2. For time:

"Settle On In"

Row 2000 meters
20 Snatches (165lb)
50 Toes-to-Bar
20 Snatches (165lb.)
Row 2000 meters

Who's goin sub 25 with me???

Friday 1.3.14

Train like it's the Open

1. Not for time
3 rounds
Scapular Wall Slides x 6-8 reps @ 3030
Quadruped Extension-Rotation x 10 each
Side-Lying Windmill x 10 each

2. Front Squat
*Set 1 - 50% x 2 reps
*Set 2 - 65% x 2 reps
*Set 3 - 75% x 2 reps
Rest no more than 60 seconds - or the time it takes you to put weight on the barbell - between these first three sets!

*Set 4 - 80-85% x 1 rep
*Set 5 - 85-90% x 1 rep
*Set 6 - 90-95% x 1 rep
Rest 2-3 minutes between sets for the last three sets

3. EMOM in 10

Snatch x 1 rep
Loading by Minute – 60%, 65%, 70%, 75%, 80%, 85%, 90%, 95%, ?, ?
Adjust loading as needed based on feel. Smaller jumps are fine.

4. For Time
Five rounds
4 Squat Cleans (225 lbs)
6 Bar Muscle-Ups
8 Box Jumps (30")
12 Kettlebell Swings (32kg)
Rest 3 minutes

Monday 1.2.14

Train like it's the Open

1. Not for time
3 rounds
Muscle-Ups x 3-7 reps
Toes-to-Bar x 12-15 reps
Handstand Walk x 10-15 meters

2. Deadlift

5-5-4

Rest 3 minutes
Build over the course of the three sets to a tough, but not max effort, 4-5 reps

3. For Reps

Complete as many rounds and reps as possible in 3 minutes of:
24″ Burpee Box Jump-Over x 6 reps
185 lb Deadlift x 9 reps
Push-ups x 12 reps

Rest exactly 3 minutes, and then . . .
Complete as many rounds and reps as possible in 4 minutes of:
24″ Burpee Box Jump-Over x 6 reps
185 lb Deadlift x 9 reps
Push-ups x 12 reps

Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 5 minutes of:
24″ Burpee Box Jump-Over x 6 reps
185 lb Deadlift x 9 reps
Push-ups x 12 reps