30/12/2015

Strength:

1) Bench press: Warm up, then:

 -75%x5 reps, 85%x 3 reps, 95%x 1+ reps.

2) Bent Over Row: 75%x5 reps, 85%x 3 reps, 95%x 1+ reps

Work Capacity: 20 minutes AMRAP:

-500 m Run

-20 push ups

  

29/12/2015

Strength:

1) 2-position clean (1x hang clean + 1x clean): 10 rounds – Every 2 minutes complete:

-1x hang clean + 1x clean (Start at a moderate weight and work up to a max 1+1 for the day)

2) Push press: Warm up, then:

-75%x 5 reps, 85%x 3 reps, 95%x 1+ reps (Last set is a for max reps).

Work Capacity: “T.U.P.”. Complete 15-12-9-6-3 reps for time of:

-Power clean (60/42)

-Pull ups

-Front squats (60/42)

-Pull ups

Core: 3 rounds, not timed:

-5x seated good morning (Start light but should be 20-40% of your 1 RM back squat)

-60 seconds of free standing handstand hold practice (If you are solid in free standing then perform a handstand walk with obstacles. Such as handstand walking down the length of a rig, zig zagging around the post).

MONDAY – 28/12/2015

MONDAY – 28/12/2015

Strength:

1) 2-position snatch (1x hang squat + 1x snatch): 10 rounds – Every 90 seconds complete:

-1x hang snatch + 1x snatch (Start at a moderate weight and work up to a max 1+1 for the day) 

* No tienes que tocar y pasar el arranque de la planta después de la caída. No dude en dejar caer el peso y restablecer de la segunda rep.

2) Back squat: Warm up, then: -75%x 5 reps, 85%x 3 reps, 95%x 1+ reps (Last set is a for max reps). 

3) Pull ups: 75%x 5 reps, 85%x 3 reps, 95%x 1+

Work Capacity: “Death by overhead squat speed ladder”. For as long as possible, every 3 minutes, complete:

-15  x pull ups

-5x overhead squat (34kg/25), (42 kg/29),  (52/38),  (60/42),  (70/47)

* Si usted es un atleta nuevo o es incapaces de completar la primera ronda y la primera ronda sólo! Entonces tu peso inicial será la barra (20kg / 15kg) y el aumento de peso será 2.5kg /  1.25kg cada ronda, así como la escala los pull ups a  5 strict pull ups.

Core: 3 rounds, not timed:

1) 1x Pause, weighted GHD static hold 1-arm DB press, alternating (AHAP)

2) 3x 20 seconds on, 10 seconds off superman holds (Use 5# in each hand during the 20 second hold if you can)

26/12/2015

Strength:

1) Bench press: Warm up, then:

-70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

Work Capacity: Complete the following for time:

-50m front rack lunge (135#/95#)

-50x toes to bar

*Kicker = If you break the lunges (Bar leaves the front rack position), immediately perform a 20m backwards sled drag. For the toes to bar, if you break (come off the bar), immediately perform a 20m forwards sled drag. You must complete the 50m lunge before moving to the toes to bar. Keep the sled light and the set up should be a chain connected to the sled that is secured to a belt around your waist. You might have to get creative…

25/12/2015

Strength:

1) Pause rack Jerk – Behind the neck: 10 rounds – Every 90 seconds complete:

-1x Rack jerk behind the neck (Pause for 3 seconds in the jerk receiving position. Work up to a max for the day)

2) Power clean: Work up to 60% of your 1 RM power clean, then:

3) Touch and go power clean: 10 rounds – Every 30 seconds, complete:

-3x TnG power clean @ 60% 1 RM

*I’d like to see touch and go but it is not mandatory. 60% should not be too difficult so shoot for  no misses. I will progress this to higher percentages in the weeks to come.

4) Deadlift: Warm up, then:

-70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

*For the deadlifts, do not compromise form for reps in that last max effort set at 90%. Play it safe, as we still have a lot of training in the weeks to come.

Work Capacity: Complete 7 rounds for time of:

-15 x burpees

-1x squat clean

*Post time and acculated toady weight cleaned for the 7 rounds (I.E.: For you choose 225# for your cleans and make all 7 lifts your total will be 1,575; however if you miss 1 one rep, then it would be 1,350)

*Keep points for this workout:

-You must use the same weight in the clean for the  7 sets.

-If you miss a clean, you do not get a “redo” rep or mulligan.  Move straight into the next round of double unders.

Recovery:

-10 minutes of active recovery, stretching, myofascial release, ice bath, etc.

23/12/2015

Strength:

1) 1 and 1/4 front squat: 10 rounds – Every 90 seconds, complete:

-1x 1 and 1/4 front squat (Work up to a max for the day. Goal is to hit at least 100% of your 1 RM squat clean.)

2) 8 rounds (16 minutes) – EMOM, perform:

-Odd minute: 10 x Power Clean (45 kg/32kg). Goal here is to hit around :40 of work so choose reps accordingly.)

-Even minute: Max rep unbroken bar muscle up

Work Capacity: Complete 50-40-30-20-10 reps of:

-Wallball (20#/14#)

-Russian KB swing (32kg/24kg)

Core: 3 rounds-

-Max effort Chinese/face up plank hold (45#/25#)

*For these, you will be parallel to the floor but have your shoulders and feet up on 20″ boxes. The weight will be placed on your core/belly and you will stay supine for as long as possible. Rest as needed between sets. Google the movement if you are uncertain of my explanation.

22/12/2015

Strength:

1) Barski clean (3x hang squat clean without straps): 10 rounds – Every 2:30 minutes complete:

-3x hang clean (Start at a moderate weight and work up to a max for the day)

2) Push press: Warm up, then: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

Work Capacity: Complete the following for time:

-Row 1,000m

-10x unbroken barbell thrusters (60kg/42kg)

-Row 750m

-20x unbroken barbell thrusters (42kg/30kg)

-Row 500m

-30x unbroken barbell thrusters (34kg/20kg)

-Row 250m

-40x unbroken barbell thrusters (barbell)

*If you break on the thrusters (The bar touches the floor), immediately perform 6 burpees over the barbell.

Core:

1) Romanian deadlift: Work up to a 5 rep max for the day. Then 10 reps x 2 sets @ 50% 5 RM.

*Focus on form over load and make sure positions are strong. Feel free to use straps, and on the decent, go to about 1″ off the floor. Your back should remain tight and locked in the entire movement. Do you break your posterior chain or let your back round.

21/12/2015

Strength:

1) Barski snatch (3x hang squat snatch without straps): 10 rounds – Every 2 minutes complete:

-3x hang snatch (Start at a moderate weight and work up to a max for the day)

2) Back squat: Warm up, then: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

3) Pull ups: 5x3 

Work Capacity: 5 rounds – Complete AMRAP in 3 minutes of:

-3x ground to overhead (70kg/52 kg) https://www.youtube.com/watch?v=H0I_B1njFAY

-6x ring dips

-9x chest to bar pull ups

*Rest 1 minute between each AMRAP.

Core: 3 rounds, not timed:

-20x Standing Russian twist, 10R/10L (AHAP…google it if you are unfamiliar with the movement)

-5x Pause barbell back extensions (AHAP…Pause for 3 seconds at the top of the movement. In other words at full extension.)

19/12/2015

Work Capacity: “12 Days of Thankfulness”. Complete the following for time (see explanation below):

1 250 Meter Row

2 Muscle-Ups

3 Dumbbell Thrusters (55/35 lbs)

4 Burpee Box Jumps (24″/20″)

5 Handstand Push-Ups

6 Chest-to-Bar Pull-Ups

7 Kettlebell Swings (32/24 kg)

8 Single-Arm DB or KB Snatches (4 each arm)

9 Toes to Bar

10 Walking Lunges with Dumbbells (55/35 lbs)

11 Ring Dips

12 Man-Makers (55/35 lb DBs)

Well, it’s not quite Christmas yet, but there might not be a better way to give thanks and earn a Thanksgiving meal than slogging through a fun, longer effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .

1 – 250 Meter Row

2 – 2 Muscle-Ups, 250 Meter Row

3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row

4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row

. . . and so on.

Post your time, but it’s not my primary concern. Have some fun with friends as you do this and be thankful that your fitness allows you to think things like this are fun.

18/12/2015

Strength:

1) Pause snatch Balance: 10 rounds – Every 90 seconds complete:

-1x snatch balance (Pause for 3 seconds in the bottom/receiving position. Work up to a max for the day)

2) Snatch: Work up to 60% of your 1 RM squat snatch, then:

3) Touch and go squat snatch: 10 rounds – Every 30 seconds, complete: -3x TnG squat snatch @ 60% 1 RM

*I’d like to see touch and go but it is not mandatory. 60% should not be too difficult so shoot for  no misses. I will progress this to higher percentages in the weeks to come.

4) Deadlift: Warm up, then: -65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is a for max reps).

*For the deadlifts, do not compromise form for reps in that last max effort set at 85%. Play it safe, as we still have a lot of training in the weeks to come.

Work Capacity: Complete 3 rounds for time of:

-21 x toes to bar

-15 x strict handstand push ups

-9 x front squat (Bodyweight)

Recovery:

-10 minutes of active recovery, stretching, myofascial release, ice bath, etc.

17/12/2015

Strength:

1) Bench press: Warm up, then:

-65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is a for max reps).

2) Bent over row: Warm up, then:

-65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is a for max reps).

 Work Capacity: Complete 10-8-6-4-2 reps of time of:

-1-arm DB power snatch, alternating (22,5-31.5/12-16…choose a weight that challenges you, but don’t have more misses than makes).

*After every set, perform 10x BURPEES.

For example, you will do your 10 DB squat snatches (5R/5L), then 10x BURPEES, then 8x DB power snatch + 10xBURPEES, etc.

Core:

1) Handstand walk – Accumulate 50m.

*If your handstand walks are a weakness, then perform 50x handstand shoulder taps (Google it if you are unfamiliar with the exercise).

16/12/2015

Strength:

1) Pause front squat + front squat: 10 rounds – Every 90 seconds, complete:

-1x pause front squat + 1x front squat (Work up to a max for the day)

*For the first rep, pause for 3 seconds in the bottom position of your squat. The second rep is your typical front squat.

2) 8 rounds (16 minutes) – EMOM, perform:

-Odd minute: 150 m remo.

-Even minute: 5x max height box jump (Keep the same height across the 8 sets, but shoot for 40″+ for men and 30″+ for women)

Work Capacity: Complete 12-9-6 reps of:

-Squat clean (101 kg/70 kg)

-Muscle up

Core: Complete the following for time:

-400m farmers carry (2x 70# KB/2x 53# KB)

15/12/2015

Strength:

1) 3 position clean + jerk (1x hang + 1x below knee + 1x floor): 10 rounds – Every 2:30 minutes complete: -1x 3-position clean + split jerk (Work up to a max for the day)

* Realizar sólo 1 split jerk después de la 3ª Clean del piso.

2) Push press: Warm up, then: -65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is a for max reps).

Work Capacity: In 10 minutes, complete the following for max reps:

-1,6 km

-Max rep 2-arm KB thrusters (2x 24kg/2x 16kg)

* Ajustar el reloj durante 10 minutos. En el 3-2-1-"GO", realizar una 1,6 km. Cuando termines , con el tiempo restante en el reloj, hacer las máximas repeticiones de thrusters, que puedes en el resto del tiempo. Esto es más una batalla mental que otra cosa.

Core:

1) Good morning: Work up to a 3 rep max for the day. Then 10 reps x 2 sets @ 50% 3 RM.

* Foco en la forma no en el peso y asegúrese de que las posiciones son fuertes. Si eres nuevo en este ejercicio, mantenga el levantamiento y realizar pausa 2 segundos en la posición inferior de los buenos días.

14/12/2015

Strength:

1) 3 position snatch (1x high hang + 1x hang + 1x floor): 10 rounds – Every 2 minutes complete:

-1x 3-position snatch (Work up to a max for the day)

2) Back squat: Warm up, then: -65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Último grupo es un máximo repeticiones).

3) Pull  ups strict: 3x5 AHAP 

Work Capacity: Complete as many reps as possible in 12 minutes of:

-50x calorie row

-40x deadlift (60 kg/42 kg)

-30x hang clean (60 kg/42 kg)

-20x shoulder to over head (60 kg/42 kg)

Core: 3 rounds, not timed:

-15x medball GHD sit ups

-10x strict pull ups

-10x barbell back extensions (AHAP)

11/12/2015

Viernes 11/12/2015

Work Capacity: CTL X 14 Series Extrem-Work1

12 Dominadas/Bíceps                          

12 Press Hombros/Barra                     

15 Push up         

30 Sentadillas

       

Según el estado de forma física, se realizará de 6 a 14 Series.

Realización:

Level 1 Principiante Realizar  (6 Series).   Realizar Press de Hombros y Sentadilla con barra (5 Kg a cada lado de la barra).

Level 2 Avanzado Realizar  (12 Series).   Realizar Press de Hombros  y Sentadilla con barra (10 Kg a cada lado de la barra).

Level 3 Experto Realizar las (14 Series).      Realizar Press de Hombros  y Sentadilla con barra (15 kg o + a cada lado de la barra).

Tiempo:   No más de 35 minutos.

Descanso entre rondas:  (variable según estado y pulsaciones). Máximo 3-5 minutos.

Work Capacity: CTL X 10 Series

10 Bíceps Barra EZ                     

10 Fondo Tríceps       

Realización:

Level 1 Principiante Realizar (10 Series).   Barra EZ Bíceps (5 kg a cada lado).

Level 2 Avanzado Realizar (10 Series).  Barra EZ Bíceps (10 kg a cada lado).

Level 3 Experto Realizar (10 Series). Barra EZ Bíceps (15 o + kg).

Tiempo:   25 minutos 10 series.

Descanso entre rondas:  (variable según estado y pulsaciones).

10/12/2015

Jueves 10/12/2015

Strength:

1) Complex snatch (1x high hang + 1x hang + 1x floor + 1 snatch balance + 1 OHS): 10 rounds – Every 2 minutes complete:

Work Capacity: GURLA (7,19mint) 3 rondas de:

 20 Peso Muerto/Mancuernas

 500 Metros Rowing                     

 15 Swing Kettlebell         

 15 Press Hombros/Barra

Adaptación de peso: 

Level 1 Principiante.   Peso Muerto con mancuernas (15 Kg cada mancuerna),  Press Hombros con barra (5 Kg a cada lado/barra), Swing Kettlebell 8 Kg.

Level 2 Avanzado).   Peso Muerto con mancuenas (22 kg cada mancuerna), Press Hombros con barra (10 Kg a cada lado/barra), Swing Kettlebell 16 Kg.

Level 3 Experto.    Peso Muerto con mancuernas (25 o + Kg cada mancuerna),  Press Hombros con barra (20 Kg o + a cada lado/barra), Swing Kettlebell 32 Kg.

Tiempo:   7,19 minutos cada ronda.

Descanso entre rondas:  (variable según estado y pulsaciones). Máximo 3 minutos.

09/12/2015

Miercoles 9/12/2015

Fuerza:

1. “Big Clean Complex”

6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

1 complex = todos 12 reps sin dejar caer la barra. Resto según sea necesario entre los conjuntos.

Objetivo es construir en el peso de cada conjunto

High Hang proviene de los bolsillos

Hang es desde arriba de la rodilla

Work Capacity: EVEREST (8,20 mint) 3 rondas de:

25 Pushup                           

15 Dominadas                     

15 Presshombros/barra         

300 Mertros Rowing

25 Pushup

15 Dominadas

15 Presshombros/barra

300 Metros Rowing

       

tiempo de cada ronda (8,20 minutos).

Adaptación de peso en este PED: Presshombros/barra (5/10/+15 kg) según nivel.

Realización:

Level 1 Principiante   Realizar Press de Hombros con barra (5 Kg a cada lado de la barra).

Level 2 Avanzado   Realizar Press de Hombros con barra (10 Kg a cada lado de la barra).

Level 3 Experto Realizar Press de Hombros con barra (15 kg o + a cada lado de la barra).

Tiempo:   8,20 minutos cada rondas.

Ejecución:  Las repeticiones deficientes no son computables, puede descansar durante los ejercicios, el cronómetro comienza con el primer ejercicio y se detiene al terminar el último ultimo de la fase, total 8 ejercicios.

Descanso entre rondas:  (variable según estado y pulsaciones). Máximo 3-5 minutos.

04/12/2015

Viernes – 04/12/2015

Fuerza:

1) Peso muerto Clean: Trabajar hasta un 10 RM. Entonces 10 repeticiones @ 95% 10RM, 10 repeticiones @ 90% 10RM 70-80-90-100-110-105-100

2) Clean and Jerk: 10 rondas - Cada 2 minutos: -1x clean and jerk (80-90% 1 RM) (65 kg)

3) sentadilla frontal: Trabajar hasta un 5 RM  60,65,70,75 kg

* Para el arranque y envión, las 10 repeticiones deben estar en el rango de 80-90%. Su llamada en el% exacto, pero series de calentamiento por debajo de 80% no cuentan para las repeticiones. Para las sentadillas frontales, debe estar caliente del clean, por lo que establecer una RM 5 en el menor número de conjuntos como sea posible.

Capacidad de Trabajo: Completa el siguiente por tiempo:

-Row 50 calorías

-10x Peso muerto (125kg)

-Row 40 calorías

-20x Clean (100 kg)

-Row 30 calorías

-30x Sentadilla frontal (80 kg)

-Row 20 calorías

-40x shoulder over head (60 kg)

Core: Por tiempo:

Paseo del granjero/Agricultores -400m llevan (2x 30kg KB / 2x 53 # KB)

03/12/2015

Jueves 03/12/2015

45-30-15 repeticiones (o segundos) para el tiempo de:

GHD abdominales

extensiones de cadera

Retención L-sit (segundos)

Retención Plank (segundos)

Swim 30 min

02/12/2015

Miércoles – 02/12/2015

Fuerza:

1) Sentadilla: 3-5 series x 10 repeticiones en 90% de 10 RM el lunes 85kg

2) Press militar: 3-5 series x 10 repeticiones en 90% de 10 RM el lunes 55kg

3) Dominadas estrictas lastradas: 3 series x 10 repeticiones (AHAP) 12.5-15-15kg

* Sé que este ciclo es difícil ... es por eso que programé. Escucha a tu cuerpo y si usted necesita tomar su % de descuento en un porcentaje menor, que no va a matarte.

Capacidad de Trabajo: Completa 21-15-9 repeticiones de (Cortesía sitio principal CF):

-Bench Press (peso corporal)

-Bar Muscle up

ó

“LINDA (AKA: ‘3 BARS OF DEATH’)” 10-9-8-7-6-5-4-3-2-1 Reps For Time

Deadlift (1.5 BW) 125kg 120kg-110kg

Bench Press (BW) 83kg 80 kg

Clean (3/4 BW) 62kg 60 kg

Core: Por tiempo:

-50x Medball GHD sit ups (10 kg )

01/12/2015

Martes – 01/12/2015

Fuerza:

1) Arrancada Colgante (hang Snacht): Trabajar hasta un 5 RM. Luego 5 repeticiones @ 95% 5RM, 5 repeticiones @ 90% 5RM. 

2)Press Banca: Trabajar hasta un 10 RM. Entonces 10 repeticiones @ 95% 10RM, 10 repeticiones @ 90% 10RM. 

3) Remo: Trabajar hasta un 10 RM. Entonces 10 repeticiones @ 95% 10RM, 10 repeticiones @ 90% 10RM. 

Capacidad de trabajo: 5 rondas - Completar tantas rondas como sea posible en 3 minutos de:

-3x Muscle up **

-6x Sentadilla de arranque (42.75kg / 29.25kg)

-9x burpee

* Descanso 1 minuto entre cada 3 minutos AMRAP

**Suplente para el muscle-up, Dominadas y fondos. Algunos han sugerido 1 min de ambos equivale un poco a un muscle-up. Lo más común es la sustitución de 3 dominadas +3 fondos, o 4 dominadas +4 fondos.

Core:

Peso muerto rumano: Trabajar hasta un 10 RM. Entonces 10 repeticiones @ 95% 10RM, 10 repeticiones @ 90% 10RM.

30/11/2015

Lunes 30/11/2015

Fuerza:

1) Sentadilla: Trabajar hasta un 10 RM. Entonces 10 repeticiones @ 95% 10RM, 10 repeticiones @ 90% 10RM. 

2) Press militar: Trabajar hasta un 10 RM. Entonces 10 repeticiones @ 95% 10RM, 10 repeticiones @ 90% 10RM. 

3) Dominadas Lastradas : 3 series x 10 repeticiones (AHAP) 

Capacidad de trabajo: 10 rondas, cada una para el tiempo:

-20 Sprint de calorías en la bici de Asalto o Remo

-1 Minutos  descanso

* Cada carrera es a un ritmo de maximo.

Core: 3 rondas, no programado:

-12X Inversa hiper/Hip thrust (AHAP) 40kg

-60 Segundos hold Plancha supina (AHAP)

27/11/2015

Viernes 27/11/2015

Fuerza:

1) Peso muerto Clean: Trabajar hasta un 10 RM. Entonces 10 repeticiones @ 95% 10RM, 10 repeticiones @ 90% 10RM 70-80-90-100-110-105-100

2) Clean and Jerk: 10 rondas - Cada 2 minutos: -2x clean and jerk (80-90% 1 RM) (65 kg)

3) sentadilla frontal: Trabajar hasta un 5 RM  60,65,70,75 kg

* Para el clean and jerk, los 10 singles deben estar en el rango de 80-90%. Las series de calentamiento por debajo de 80% no cuentan para las repeticiones. Para las sentadillas frontales, debe estar caliente del clean, por lo que establecer una RM 5 en el menor número de conjuntos como sea posible.

Work Capacity: 4 rounds – Every 4 minutes, complete:

-1000m row

-max rep squat clean (185#/125#)

*Rest 60 seconds between rounds.

*Each round, the row decreases by 250m. For example, round 2 will be a 750m row + max rep squat clean, round 3 = 500m row + max rep squat clean, etc.