29 August 2013

Warm Up:
5 minute ROM

3x10
deadlift/clean/press/squat

Prep Phase: 
yoga
mobility

Strength: 
5x5 floor press
5x5 sumo deadlift high pull

Conditioning: 
5 rounds
5x deadlifts
10x burpees

Supplemental Work: 
snatch technique

28 August 2013

Warm Up:
10 minute ROM

Prep Phase: 
as many as possible in 15 minutes
5x push ups
10x sit ups
15x squats

Strength: 
off

Conditioning: 
21-15-09-06-03
KB swings
handstand push ups

Supplement Work: 
grip work
core development
squat depth

27 August 2013

Warm Up:
5 minute ROM

3x10-15
push ups
sit ups
squats
pull ups

Prep Phase:
on the minute*:
burpee

*if less than 10 minutes perform 25 burpee penalty

Strength: 
5x5 RDL
5-3-1 bench press
5x5 clean (power or full)

Conditioning:
off

Supplemental Work: 
mobility

26 August 2013

Warm Up:
ROM, 10 minutes

Prep Phase:
8x8
DB deadlifts
DB squats
DB press
:60 plank

Strength:
5x5 db ovhs

Conditioning: 
100x stair drills (40r/40L/20b)
100m weighted lunges (half bw)
100m burpee broad jumps
100m bear crawl
100m weighted lunges (half bw)

Supplemental Work:
50 back extensions
50 sit ups
25 leg levers
25 knee to elbow push ups
10 L pull ups
10 knee to elbow

23 August 2013

Warm Up:

ROM drills, 10 minutes
3x15 BB complex (dl/cln/j/ohsq)

Prep Phase:

40 squats
run 400m
30 squats
run 300m
20 squats
run 200m
10 squats
run 100m

Strength:

5x5 row
5x5 back squats
5x5 shoulder press

Conditioning:

8 rounds

8 burpee ball slams
8 handstand push ups (deficit)
8 pull ups (strict)
*50m farmers carry, 50# (in between rounds)
Supplemental Work:

core strength

22 August 2013

"You're successful when you like who and what you are. Success includes achievement… while 
choosing and directing your own activities. It means enjoying intimate relationships and loving what you do in life." - Kekich Credo #7

Warm Up: 

10 minute ROM drills
5-10 minute foam roll/deep breathing/stretch

Prep Phase: 

yoga

Strength: 

rest

Conditioning: 

choose sport:

run: 5k

swim: 500 yd

bike: 13.1M

Supplemental Work: 

recovery work

3x15
push ups
GHD sit ups
back extensions
bench press (light weight)
kb swings (light weight)

21 August 2013

Warm Up: 

15 minute grinder

Supplemental Work: 

(ladder 10-1)
100m sprint
10x burpees

100m sprint
9x burpees
........
100m sprint
2x burpees

100m sprint
1x burpees

Strength: 

clean & jerk, 6x3

Conditioning:

as many as possible, 12 minutes

3x power clean
6x pull ups (strict)
9x ring push ups

Supplemental Work:

core stability

20 August 2013

Warm Up:

10 minute ROM drills,
15x burpee bar hops
20x BB complex (dl/clean/j)

Prep Phase: 

3x15
ring rows
jumping lunges
push press
jump rope

Strength: 

Snatch, 30x

Conditioning: 

max possible in 2 minutes,

push ups,
rest 2 minutes

sit ups,
rest 2 minutes

pull ups,
rest 10 minutes

run, 1.5M

Supplemental Work:

none

19 August 2013

Warm Up: 

10 minute ROM drills

3x15  (empty bar or bands)
good mornings
deadlifts
shoulder press

Prep Phase:

as many rounds as possible, 20 minutes

5x pull ups
10x push ups
15x jump squats

Strength:

deadlift 7x1
floor press 5x, 3x, 1x

Conditioning: 

none

Supplemental Work:

core work;

3 rounds

plank hold, 2 minutes
plank elbow to hands, 20x
knee to elbow push ups, 20x

16 August 2013

Warm up:

dynamic warm up

ROM drills, 10 minutes

Prep Phase: 

3 rounds, 

run, 400m

max plank hold

Strength: 

mental 

Conditioning: 

run, 1M

100x pull ups

200x push ups

300x squats

run, 1M

Supplemental Work:

Core strength, and stability work

15 August 2013

Warm Ups:

ROM drills, 10 minutes

Prep Phase: 

Tabata:

Squats
Sit Ups
Lunges
Push Ups

Strength: 

deadlifts 7x2
bent over row 5x5

Conditioning:

10 rounds,

10x deadlifts, 155#
10x shuttle sprints

Supplemental Work:

none

14 August 2013

endurance prep day: 

choose sport and train at own pace for minimum 60 minutes;

swim/bike/run

Prep Phase:

yoga

deep stretch

foam roll

Strength: 

100x back squats, 135#
2x25 goblet squats

Supplemental Work:

max plank hold
50x squats

13 August 2013

Warm up:

ROM drills, 10 minutes

3x15
push ups
squats
sit ups

Prep Phase: 

50x Squats
40x sit ups
30x push ups
20x dips
10x burpees

Strength: 

Shoulders to overhead 5x3

Conditioning:

21-15-9

handstand push ups
high pull sumo deadlift (95#/75#)
run, 400m (in between ea. round)

 

12 August 2013

Warm up: 

10 minute ROM drills
deep breathing

Prep Phase: 

as many rounds as possible in 15 minutes

5x push ups
10x squats
15x sit ups

Strength: 

5x5 front squat

Conditioning: 

run, 400m
50x toes 2 bar
run, 400m
50x 2ct lunges
run, 400m
50x kb swings
run, 400m
50x overhead squats

Supplemental Work:

400x flutter kicks
300x bicycle crunches
200x russian twists

10 August 2013

Strength: 

RDL 5x5

Conditioning: 

30x ring push ups
30x ring dips
30x ring pull ups
30x kb swings
30x goblet squats

09 August 2013

5 rounds;

10x front squats, 135#
20x ring push ups
200m run

08 August 2013

5 rounds;

5x deadlift, 225#
10x toes 2 bar
100x single unders

06 August 2013

Warm Up:

10 minute ROM, Box Breathing

Strength: 

Power Clean 7x2

METCON: 

5x5 Clean
10x 25 yd Parachute Sprints

Prep Phase (BW): 

25x Squats
10x  Shuttle Run

25x Push Press
10x Shuttle Run

25x Dips
10x Shuttle Run

25x Deadlifts
10x Shuttle Run

05 August 2013

Warm Up: 

10 minute ROM

3x 10-15

GHD Sit Ups

GHD Back Extensions

Push Ups

OVH SQT

KB Swings (35)

Ring Dips

METCON: 

21-15-9

Front Squat to Overhead Press

Pull Ups

Supplemental Work: 

50x Leg Levers

2 x 50x Bicycle Crunches

25x Reserve Crunches 

15x L Pull Ups

10x Jack Knife 

15x Weighted Sit Ups

Prep Phase (BW):

100 Jump Ropes

20x Lunges

100 Jump Ropes

30x Jump Squats

100 Jump Ropes

40x Step Ups

100 Jump Ropes 

04 August 2013

Prep:

10 minute ROM

3x20 Back Squat (45)
2x20 Goblet Squat (35)
1x25 Air Squat

Strength:

5x2 Deadlifts (275, 285, 295 (1), 285, 275)

Bent over row (10 @ 135, 6 @155, 10 @ 165)

5x5 Floor Press

Finisher: 

50x, KB Slashers (35)
20x, Jack Knife
20x, Floor Wipers (135)
Max Plank hold  (5:35)

03 August 2013

Open water swim, 800m

1 August 2013

Prep Phase:

10 minutes ROM drills

20 minutes of bodyweight movements (20 movements, non stop for 1 minute each)

Strength:

Front squat 3x3
135, 155, 185

METCON:
5x
Run, 400m
15x, Overhead Squat 45#