Week of August 31,2015

Day 1:

A:A:
1rm Concentric Goodmorning
B:
20 Rep Back Squat at Body Weight x 2
Assistance( same as last week):
-4 x 8/8 Depth Weighted lunges
-3 x 50 Banded Hamstring curls
-3 x 15 Heavy Reverse Hypers

Day 2:

A:
1RM Pin bench press
B:
Then ManPon for 80% for max reps
Assistance:
-3 x Max rep:
weighted pullups(45/25) into strict pullups into kipping pullups( do not come off bar
- 3 x Max weighted dips( 75)
- 3 x 20 Heavy hammer curls - Increase weight

Day 3:

A:
8 x 2 DE back Squat 65% (use double chains)
SS:
2 DE Deadlift 75%
Assistance:
-7 x 100m Sprints
rest 1 min
-.75 mile sled drag - increase weight
- 3 x Max heavy band abs

Day 4:

A:
12x3 Bench press 50% ( Hang Kettle bell from heavy band on side of barbell- include this weight to the total percentage )
SS:
5/5 Heavy DB row - increase weight from last week
Assistance:
-4x 15 JM press 135/85
-4 x 20 Heavy banded lat pulldowns
-4 x 15 Tate Press- increase weight
SS:
4 x 1min max reps DB curls 

AOD

Week of August 24, 2015

Day 1:

A:
1RM Future method Back squat
B:
20 Reps at 50%(no future) - Try and go for fewest unbroken reps

Assistance:
-4 x 8/8 Depth Weighted lunges(6-8 inch) 205/115
-3 x 50 Banded Hamstring curls
-3 x 15 Heavy Reverse Hypers

Day 2:

A:
1 RM future method bench press:
B:
85% for max reps
Assistance:
-3 x Max rep:
weighted pullups(45/25) into strict pullups into kipping pullups( do not come off bar)
- 3 x Max weighted dips( 75/45)
- 3 x 20 Heavy hammer curls

Day 3:

A:
8 x 2 DE Back Squat 65%
SS:
2 DE Deadlift 65%
Assistance:
-10 x 50m Sprints
rest 1 min between sprints
-1 mile sled drag - 135#/80#
- 3 x MAx heavy band abs

Day 4:

A:
9x3 Bench press 50% ( Hang Kettlebell [35/26#] from band on side of barbell- include this weight to the total percentage )
SS:
5/5 Heavy DB row
Assistance:
-4x 15 JM press 135/85
-4 x 20 Heavy banded lat pulldowns
-4 x 15 Tate Press
SS:
4 x 1min max reps DB curls

AOD

Week of August 10, 2015

This week is tough so do what you can do and rest as needed. Next week is de-load week so train accordingly.


Day 1:

A:
1RM Deadlift using chains and bands
B:
Max Reps @ 90%
Assistance:
- 4 x 15 Dimmel Deadlifts- Add weight
Super Set
4 x 5 Depth Box Jumps - add height
- 5 min 40m prowler sprints - add lots of weight
- 3 x 15 Weighted GHD Situps and 15 GHD Back Ext.

Day 2:

A:
2 Rep max bench
Then 1 RM using slingshot
B:
80% of 1RM using slingshot for max reps
Assistance:
- 3 x 25 DB row 80/45
- 3 x 1 min max alt KB seesaw press - use heavier weight
super set
- 1 min max chin ups
(rest 1 min)
- 3 x 20 Hammer curls -use heavier weight

Day 3:

A:
7 x :20 Max Back Squats using 60%
Rest :80
(Score total  reps) use your max from 8-10 weeks ago

B:
6 x 8 Weighted lunges ( 225/135)
Assistance:
- 4 x 15 Hang Power Clean ( at knee) - 135/95
super set
- 4 x :30 jump lunge
Rest 1 min

- 5 min HEAVY SuitCase carry - Every 25m - 5 Box Jumps

Day 4:

A:
Floor Press 15x3x 75%
Assistance:
In as fewest set: 15 Weighted Muscle ups (25/12)
-REST-
Test: Max Unbroken Pullups
Test: 75 Hand Realease pushups For time

AOD

Week of August 3, 2015

* Go to the track and do 400m repeats x As many as you feel fit
* Have 2 weightlifting days included in your 4 strength days
* Spend 1 hour 3 x this week on yoga/stretching/recovery

Day 1:
A:
1RM Saftey Squat Bar GoodMorning
B:
2 x 1min x 80% Safety bar back Squat For Max Reps
Assistance:
- 4 x 15 Dimmel Deadlifts- Add weight
Super Set
4 x 5 Depth Box Jumps
- 8 min 40m prowler sprints (145/90)
- 3 x 15 GHD Situps and 15 GHD Back Ext.

Day 2:
A:
3 Rep max bench
Then 3 RM bench press using slingshot
B:
85% of 3RM without slingshot for max reps
Assistance:
- 3 x 25 DB row 80/45
- 3 x 1 min max alt KB seesaw press - use heavier weight
super set
- 1 min max chin ups
(rest 1 min)
- 3 x 20 Hammer curls -use heavier weight

Day 3:
A:
5 x :45 min Max box Squats using 50%
rest 1 min
B:
5 x 12 Weighted lunges ( 205/135)
Assistance:
- 4 x 25 Dimmel Dl - 135/95
super set
- 4 x 5 HIgh box jumps
rest 1 min
- 7 min VERY HEAVY Framers carry for max distance- 4 burpees when you need to drop and rest

Day 4:
A:
Floor Press 15x3x 70%
Assistance: Pretty much the same as last week
- 4 x Unbroken CTB
- 4 x Unbroken strict HSPU
- 45 Muscle Ups In as fewest sets - NFT- Keep Track of your Reps and Sets - treat this as your WOD or part of

AOD

Week of July 27, 2015

This next wave will focus on building up your minimum strength and endurance. High skilled exercises are implemented as assistance and must be done as work - NOT A WOD.  Again, warm up as needed and do not forget to cool down/ stretch!

Day 1:

A:
1RM Box Sumo Box Squat with Bands

B:
80% For Max Reps

Assistance:
- 4 x 15 Dimmel Deadlifts
Super Set
- 4 x 5 Depth Box Jumps
- 10 min 40m prowler sprints- rest as needed (95/50)
- 3 x 15 GHD Situps and 15 GHD Back Ext.

Day 2:

A:
5 Rep max bench

B:
85% for max reps

Assistance:
- 3 x 25 DB row 50/30
- 3 x 1 min max alt KB seesaw press
super set
- 1 min max chin ups
(rest 1 min)
- 3 x 30 Hammer curls

Day 3:

A:
5 x 1 min Max box Squats using 40%
rest 1 min

B:
5 x 8 Weighted lunges ( 205/135)

Assistance:
- 4 x 15 Dimmel Dl - 135/95
super set
- 4 x 3 HIgh box jumps
rest 1 min
- 10 min VERY HEAVY sled walks (Note weight used. Attached around hip)

Day 4:

A:
Floor Press 15x3x 65%

Assistance:
- 4 x Unbroken CTB ***do an amount you can do for all sets***
- 4 x Unbroken strict HSPU ***do an amount you can do for all sets***
- 30 Muscle Ups In as fewest sets - NFT- Keep Track of your Reps and Sets

AOD

Week of July 20, 2015

Recovery week:

* Dont' Max out on any lifts
* Do a lot of repetitions of all lifts at under 50%
* Don't Metcon your ass off just to get volume
* Do core work which forces trunk and joint stabilization

AOD

Week of July 13, 2015

Follow the same warm ups from the past two weeks: Do not skip it. Be able to have an efficient warmup without thinking about whats ahead of the day.

1. 1k row or 5 min jump rope or 1mile run or 100 cal assault bike
2. 5 min of: Upper or Lower body dynamic movements
( A,B,C skip; I,Y,T or ; Plyometric warmups; Sled or prowler work; Kettlebell work ie. TGU, Windmills etc)
3. Necessary 5-10min of: bands/balls/foam rolling in specific areas

ADD:

Finisher: 20-30 min light to medium running, biking, rowing or swimming 4 Days per week. This week will be tough so do not do this as another WOD. 
***Make sure you do this. Make the time***
Day 1:

A:
1 RM Deadlift (using bands)
B:
80% for max reps
Assistance:
- 4 x 8(4/4) Weighted lunges (205/135)
- 4 x 20 Weighted Glute Ham Raise 45#/25#
- 4 x 50 Banded abs

Day 2:

A:
1 RM Floor Press ( use sling shot)
B:
80% for max reps ( without sling shot)
Assistance(same as last week. Try and beat your best):
- 3 x Max reps Weighted pullups (45#/25#)
- 3 x Max unbroken muscleups
- 3 x 1 min max pushups super set into 30 banded pull aparts

Day 3:

A:
15 x 2 x 65% x Dynamic Box Squat (using Chains AND bands)
B:
2 x 70%, 2 x 75%, 1 x 80% x Dynamic Deadlift (using bands)
Assistance:
- 5 x 20 Stiff legged deads (155#/105#)
- 3 x 25 Hypers (Heavy)
- 3 x 10 GHD Med Ball situp (30#/20#) - touch ground


Day 4:

A:
9 x 3 x 65% Bench press ( using bands)
B:
10 min Heavy Sled push and pulls ( Add Weight from Last week)

Assistance (same as last week. Try and beat your best):
5 x Max Stict Pullups in 1 min then 1 min off
5 x max Weighted dips ( 45#/25#) in 1 min then 1 min off
3 x :30 sec Max hammer Curls (60#) into :30 sec Max hammer Curls (30#)

AOD

Week of July 5, 2015

Follow the same warm ups from last week:

1. 1k row or 5 min jump rope or 1mile run or 100 cal assault bike
2. 5 min of: Upper or Lower body dynamic movements
( A,B,C skip; I,Y,T or ; Plyometric warmups; Sled or prowler work; Kettlebell work ie. TGU, Windmills etc)
3. Necessary 5-10min of: bands/balls/foam rolling in specific areas

ADD:

Finisher: 10 min Gymnastics 4 Days per week: Dont just do a wod with it. Actually practice something you really really suck at.

***Remember to do WODS on only Days 3,4,5,6 ( not 1, 2, 7)***

Day 1:

A:
1 RM Goodmorning (using chains)
B:
80% for max reps in 90 sec: 1 Goodmorning + 1 Squat
Assistance:
- 4 x 14 Weighted lunges (185/115)
- 4 x 10-15 Weighted Glute Ham Raise 45#/25#
- 4 x 35 Banded abs

Day 2:

A:
3 RM Floor Press
B:
85% for max reps
Assistance (same as last week. Try and beat your best):
- 3 x Max reps Weighted pullups (45#/25#)
- 3 x Max unbroken muscleups
- 3 x 1 min max pushups super set into 30 banded pull aparts

Day 3:

A:
12 x 2 x 60% x Dynamic Box Squat (using bands)

B: 2 x 60%, 2 x 65%, 2 x 70% x Dynamic Deadlift (using bands)

Assistance:
- 5 x 15 Stiff legged deads (155#/105#)
- 3 x 25 Hypers (Heavy)
- 3 x 15 Overhead situp (95/65)

Day 4:

A:
12 x 3 x 60% Bench press ( using Chains)
B:
7 min Heavy Sled push and pulls ( Add Weight from Last week)

Assistance (same as last week. Try and beat your best):
5 x 10 (max) Stict Pullups
4 x max Weighted dips ( 45#/25#)
5 x 1 min Max hammer Curls (50#/25#)

AOD

Week of June 29 2015

Follow warmups of no longer than 20min:

1. 1k row or 5 min jump rope or 1mile run or 100 cal assault bike
2. 5 min of: Upper or Lower body dynamic movements
( A,B,C skip; I,Y,T or ; Plyometric warmups; Sled or prowler work; Kettlebell work ie. TGU, Windmills etc)
3. Necessary 5-10min of: bands/balls/foam rolling in specific areas

Day 1:
A:
1 RM Box Squat (using chains)
B:
80% for max reps
Assistance:
- 3 x 20 Weighted lunges (155/105)
- 4 x 10 Weighted Glute Ham Raise 45#/25#
- 4 x 25 Banded abs

Day 2:
A:
5 rep max Press into 3 rep Push Press into 2 Rep Jerk
B:
90% for max reps ( of best 5RM press)
Assistance:
- 3 x Max reps Weighted pullups (45#/25#)
- 3 x Max unbroken muscleups
- 3 x 1 min max pushups super set into 30 banded pull aparts

Day 3:
A:
10 x 2 x 55% x Dynamic Box Squat (using chains)
B:
5 x 1 x 50%, 2 x 1 x 55%, 1 x 60% x Dynamic Deadlift (using chains)
Assistance:
- 5 x 15 Stiff legged deads (135#/95#)
- 3 x 25 Hypers (Heavy)
- 3 x 10 Overhead situp (95/65)

Day 4:
A:
9 x 3 Bench press ( using Chains)
B:
10 min Heavy Sled push and pulls ( use necessary weight)
Assistance:
5 x 10 (max) Strict Pullups
4 x max Weighted dips ( 45#/25#)
5 x 1 min Max hammer Curls (50#/25#)

AOD

Test week recap and new cycle starting this monday

Hope that last weeks testing went well. Maybe some all time best or some recent worst. This next cycle is to get back the strength. I will post 4 total days to be done in order. Follow the warmups and assistance as they are the most important part of this program. Do as needed fitness to assist with your goals.

Enjoy

Saturday 150620

Week 9 Day 6:

Chief:

3 Power Clean
6 Pushups
9 Aisquats
3 min on 1 min rest x 5

AOD

Friday 150619

Week 9 Day 4:

A:
Concentric Front Squat 6 x 2 x 80%
B:
Concentric Back Squat 6 x 2 x 80%
C:
EMOM x 15 x 3 Jerk x 78%

No WOD: Recovery/ Yoga/ Body work

AOD

Thursday 150618

Week 9 Day 4:

WOD

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Wednesday 150617

Week 9 Day 3:

WOD:

7 min Amrap:
7 DL 155#/115#
7 HPCLN
7 FS

3 Min Rest

5 min Amrap:
7 OHS 135#
7 Pullups

2 min rest

3 min Amrap:
Max Assault Cal

AOD

Tuesday 150616

Week 9 Day 2:

A:
Heavy single Snatch Balance
B:

EMOM x 15
Power Clean 80%x5,82%x5,85%x5

Long/ Med intensity :
Run or row 10k

AOD

Monday 150615

Week 9 Day 1:

A:
Heavy single Snatch off the blocks

B:
P.Sn + OHS 1 + 2 x 7 (78% of P.Sn)

WOD:

Row 500m x 5
Rest 90 sec between sets - keep within 5 sec

Rest 10-20 min

5 Rounds for time
15 KBS
10 Box Jumps
5 HSPU on Parelletes
45 double unders
For Time
rest 1min

Sunday 150614

Week 8 Day 7:

WOD:

For time:
Row 2k
30 Clean and jerks 155/115

rest 10 min

for time:
75-50-25
Double unders
9-6-3
Bar Muscleups

rest 10 min

for time
50 GHD situps
50 Back extesnsions
run 800

AOD