Tuesday 20141216

STRENGTH 

Front Squat 

  • 8-6-6-4-2-2-1 

Bench Press 

  • 8-6-6-4-2-2-1

Start light(er) working to 90-95% effort for set of one rep. 

2 x Front Squat 30:30* (w/ 30% of 1RM) 

2 x Bench Press 30:30* (w/ 30% of 1 RM) 

Same as last week, different movements. 

*30:30 = 30 seconds of work followed by 30 seconds of rest. The "rest" for the squat is in the down position (keep abs and back engaged). Since it is front squat don't cave forward. Keep your back upright and your elbows HIGH. Rest for the bench press is with the barbell over chest, arms extended. 2 x 30:30 = 2 minutes of continuous work and "rest". 

CONDITIONING 

As many rounds as possible in 4 minutes of...

  • 5 Hang clean @ 135/95/75
  • 5 burpees

Rest 5 min.

As many rounds as possible in 4 minutes of...

  • 75/65/45 lb thrusters, 5 reps
  • 2/1.5/1 pood kettlebell swing, 5 reps

Scaling in workout. 

Post weights, rounds and any DIY project your would like to see in the End of Three Fitness DIY Corner to the comments. 

Monday 20141215

DYNAMIC EFFORT

10 x 3 reps Deadlift @ 70%

Then…

5 x 10 reps bent barbell row. Go heavy. 

3 x 10 barbell bicep curl 

GRIT

 Complete 5 rounds for time of…

  • 10 x overhead squat @ 115 lb 
  • 10 x barbell step ups, 20in @ 115 lb 
  • 20 x burpees

*Competitor: As prescribed
*Established: As prescribed. OHS @ 95 lb 
*Recruit: OHS @ 45-75 lb / step ups with barbell. 

Saturday 20141213

DYNAMIC EFFORT

10 x 2 reps Squat @ 70%

10 x 3 reps Strict Press @ 70%

Then…

50 handstand push-ups. Every time you come down from a handstand push-up = 25 air squats.

So…the only way to do NO squats is 50 STRICT and unbroken handstand push-ups.

GRIT

4 rounds for time

  • 10 Zercher Lunges (5 per leg) @ 135 lb. [DEMO Video]
  • 200M Row/Run

BE SAFE with the Zercher lunges! Keep the back upright and ridged. If the weight is leaning you forward too much...it's TOO heavy! 

*Competitor: As prescribed
*Established: As prescribed. Zerchers at 75-135 lb. Wide range because you probably have never done them before. 
*Recruit: Elevated box push-ups. Zerchers @ 45 lb., or less. 

Friday 20141212

Backbone 

This is what I call a "Gorgo" workout. 

If you've seen the movie 300, Queen Gorgo is the queen to Kind Leonidas. Anyway, there is a point in the movie where she has an awesome quote:

Queen Gorgo: [having stabbed Theron and while holding sword into his body]

This will not be over quickly...
You will not enjoy this... 
I am not your Queen!

You may need to watch the movie to get a little more context, but it was an awesome quote for a lot of reasons. 

This workout will not be over quickly. And you most likely will not enjoy it. But complete it! 

Backbone

Sprint 1 mile
400m farmer’s carry* (2 Pood, switch hands at 200m)
20 Toes to bar
Sprint 800m
400m farmer’s carry (2 Pood, switch hands at 200m)
15 Toes to bar
Sprint 400m
400m farmer’s carry (2 Pood, switch hands at 200m)
10 Toes to bar

Cash out of 100…(of each)

  • Hand Release Push-ups
  • Squat
  • Sit-ups

*Only one KB is used on farmer's carry. You alternate hands. 

Clarification on toes to bar: We DON'T do "CrossFit" toes to bar here! No shot at CrossFit, but I have seen terrible and dangerous form from these primarily in CrossFit. You need to try and keep your torso as vertical as possible while still touching your toes to the bar. If your back is parallel to the ground at any point, or if you end up almost upside down on any rep...YOU ARE WRONG! Why? Because if you lose your grip you are falling on your head/spine. If you reach grip failure with a near vertical torso, you land on your butt. Still painful, but not life threatening. 

*Competitor: As prescribed 
*Established: 1.5 Pood
*Recruit: 1 Pood/Knees to elbow. Time cap at 40 minutes. 

Post time to comments.

Wednesday 20141210

Strength

In 6 minutes…

Work up to "90 second” 1 RM Deadlift

“90 second” 1 RM - Make sure you thoroughly warm up (10 minutes), then work up to a heavy set of five, then a heavy set of three before moving to your 1RM attempts. How it works: Have all your weight ready, and you will be trying to find your 1 RM in 6 minutes, with an attempt every 90 seconds (5 total attempts).

Looks like:

0:00 - Heavy 1 rep max attempt...
1:30 - Heavier 1 rep max attempt...
3:00 - Heavier 1 rep max attempt...
4:30 - Heavier 1 rep max attempt...
6:00 - Heaviest 1 rep max attempt...

It may not represent your true 1 RM, but it is a good test. It calls on your physical readiness and ability with short rest periods and high CNS demand. Don’t mess around with this one. An attempt starts at exactly each 90 second mark. If you aren’t ready, you miss an attempt and pick it up at the next one. 

Then…

10 x 10 pull-ups (scale as needed) 

Undefined Power Output

Every minute on the minute for 20 minutes

Odd minutes – 5 Handstand Push-ups
Even minutes – 20 double unders

*Pick scaling based off your ability: Scale handstand push-ups as either elevated box push-ups or push-ups, as needed. Scale double under as 4x single unders or 2x single unders, as needed.