Tuesday 20141021

STRENGTH  

Every minute on the minute (competitors = every 30 seconds) 

• 6 x 4 reps Bench Press @ 50% of 1RM [SPEED FOCUS]*

Every minute on the minute (competitors = every 30 seconds) 

• 6 x 4 reps Front Squat @ 50% of 1 RM [SPEED FOCUS]*

*Dynamic efforts. Work on being explosive and focus on perfect form in the process. 

Then… 

3 x 10 weighted barbell lunges (5 ea. leg) at 185 lb 
5 x 30 second L-sit holds  

GRIT

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

KB Swing @ 2 Pood 
Box Jumps @ 24" 

*Competitor: As Prescribed  
*Established: Heavy weighted lunge @ 70% of BW. 1.5 pood.     
*Recruit: Sit-ups. Barbell only on lunge. Leg raises. 1 pood. 20" or step up.     

Monday 20141020

ENDURANCE 

3 x 3 minutes of max reps sit-ups 

Followed by...

3 x max time pull-up bar hang (Hang on bar until grip failure. Drop. Repeat 2 more times.)

Followed by... 

3 x 2 minutes of max reps push-ups 

Followed by... 

3 x max distance farmer carry with 70 lb each hand 

Then... 

Run max distance in 34 minutes

Rest as needed between all sets, but not a second longer. Move quickly today! 

*Competitor: As Prescribed.
*Established: 50 lb on farmers carry. 
*Recruit: 30 lb on farmers carry.  

Post reps and distance covered to comments. 

Saturday 20141018

STRENGTH

Deadlift 

3-3-3-3-3-3-3

Then.. 

7 x 7 pull-ups resting as little as possible between sets 

3 x 10 reps barbell row 

INDEFINITE POWER OUTPUT PROTOCOL

For time... 

50 push-ups  
40 squats 
30 push-press @ 95 lb. 
20 wall-balls @ 20 lb. 
10 ground to overhead (any way possible with good form) @ 135 lb. 
20 wall-balls @ 20 lb. 
30 push-press @ 95 lb. 
40 squats 
50 push-ups  

*Competitor: As Prescribed.
*Established: 50-75 lb on conditioning for push press and G2OH
*Recruit: Pull-up progressions. 45 lb. on conditioning 

Friday 20141017

Strength/Technique

Every minute on the minute for 12 minutes...

3 Cleans @ 60%

Then...

Defined Power Output 

New round starts every two minutes of...

10 Thrusters @ 95 
10 Kettlebell Swings @ 2 pood 
10 Pull-ups 
10 toes-to-bar 

Complete all reps in two minutes or the workout is over, even if you don't finish one round. Time cap is 12 minutes, or 6 rounds. How far will you make it? 

*Competitor: As Prescribed.
*Established: 75/1.5 pood/knees to elbow
*Recruit: Sit-ups. 45/1 pood/leg raises 

Wednesday 20141015

STRENGTH  

4 x 5 reps Front Squat. Last set should be heavy! 
4 x 10 reps Bench Press. Go for a 10 rep max. A spotter would be helpful. 

Then... 

3 x 10 reps Overhead Barbell Walking Lunge @ your comfort (70% of your bodyweight should be a challenge) 
3 x 20 pistols (10 each leg)
3 x 20 dips 

Then... 

Accumulate 5 minutes in the Front Leaning Rest (push-up "up" position)

Time Trial 

2,000 meters of swim, run or row.  

*Competitor: As Prescribed. Ring Dips. 
*Established: Pistol progressions (use pole or wall). Bar Dips.   
*Recruit: Sit-ups. No weight on lunges. No pistols, do air squats. Bench Dips.