Friday, August 29, 2014

Workout of the Day
A.
Every minute, on the minute, for 10 minutes:
Back Squat x 2 reps

*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%

B.
Every minute, on the minute, for 10 minutes:
Shoulder Press x 1 rep
(Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+)

Immediately followed by…

C.
Every minute, on the minute, for 10 minutes:
Push Press x 1 rep
(Start with last attempted Shoulder Press and build from there on the minute.)

D.
Three rounds for time of:
10 Bar Muscle-Ups
15 Strict Handstand Push-Ups
20 Push Press (135/95 lbs)

Monday August 25, 2014

Workout of the Day
A.
Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

B.
Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)

C.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 4 reps @ 85%

Same loads as last week for those that missed any lifts. If you made all lifts last week, you may increase the weight – but do not increase by more than 3%.

D.
Complete as many rounds and reps as possible in 12 minutes of:
12 Strict Handstand Push-Ups
24 Heavy Russian Kettlebell Swings

Use the same weight you used last week for the swings – your goal is to see if you can achieve the same or greater total volume despite a more challenging rep scheme.

OPTIONAL Additional Conditioning Session
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed early in the day, at least 3-4 hours prior to today’s primary work.

Perform all sets at your 1600 Meter PR pace:
Run 400 Meters
Rest 60 seconds
Run 600 Meters
Rest 60 seconds
Run 800 Meters
Rest 60 seconds
Run 800 Meters
Rest 60 seconds
Run 600 Meters
Rest 60 seconds
Run 400 Meters

Saturday August 23

Workout of the Day
A.
Three sets of:
60 Seconds of L-Seated Ring Support Hold (accumulate as much time under tension as possible)
Rest 30 seconds
60 Seconds of Handstand Walk (accumulate as much distance as possible)
Rest 30 seconds

Same as last week…let’s improve some of these positions based on what you learned last week.

B.
Complete as many rounds and reps as possible in 6 minutes of:
3 Squat Snatches (175/115 lbs)
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups

Rest exactly 4 minutes, and then . . .

C.
Complete as many rounds and reps as possible in 6 minutes of:
3 Squat Snatches (155/105 lbs)
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups

Rest exactly 4 minutes, and then . . .

D.
Complete as many rounds and reps as possible in 6 minutes of:
3 Squat Snatches (135/95 lbs)
6 Burpees Over the Barbell
9 Chest-to-Bar Pull-Ups

Friday August 22, 2014

Workout of the Day
A.
Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep

*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%

I know your legs are sore, trust me, this is designed to help a little bit.

B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+

C.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
2 Muscle-Ups
4 Power Cleans (185/135 lbs)
8 Push Press (185/135 lbs)

D.
Three sets of:
Glute-Ham Raises x 8-10 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds
Rest as needed

Wednesday August 20

Workout of the Day
A.
Every minute, on the minute, for 6 minutes:
Front Squat x 1 rep

Loads per set (by %): 50, 60, 70, 75, 80, 85
(To be clear, you probably don’t need warm-up sets before you lift 50% of your 1-RM.)

B.
Every 2 minutes, for 20 minutes (10 sets):
Clean x 1 rep

Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Jumping Lunges with Barbell (75/55)
Minute 2 – 15 Unbroken Wall Ball Shots (30/20 lbs)
Minute 3 – 10 Toes to Bar

D.
Three sets of:
Weighted GHD Hip Extension x 6-8 reps @ 2014
Rest 30 seconds
Seated Leg Curls with Band x 12-15 reps
Rest as needed

Monday August 18, 2014

Workout of the Day
A.
Every two minutes, for 10 minutes (5 sets):
Muscle Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)
immediately followed by…
Every two minutes, for 10 minutes (5 sets):
Power Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)
immediately followed by…
Every two minutes, for 10 minutes (5 sets):
Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)
B.
Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 4 reps @ 85%
C.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
12 Heavy Russian Kettlebell Swings
(as heavy as you can make these – go to double kettlebell swings if they’re not challenging)

Friday August 08, 2014

Workout of the Day
A.
Every minute, on the minute, for 15 minutes:
Clean
*Minutes 1-3 – 55-65%
*Minutes 4-6 – 65-75%
*Minutes 7-9 – 75-80%
*Minutes 10-12 – 80-85%
*Minutes 13-15 – 85-90%

B.
Five rounds for time of:
5 Squat Cleans (225/155 lbs)
10 Burpees Over the Barbell
15 Wall Ball Shots (30/20 lbs)

C.
Rowing or AirDyne
2 Minutes at 70% effort
2 Minutes at 80% effort
2 Minutes at 85-90% effort
2 Minutes at 75-80% effort
2 Minutes at 65-70% effort

Courtesy of Crossfit Invictus