27/05/2016

1) Clean: 5 x  3-position clean = 1 power clean + 1 hang clean + 1 clean.

2) Pull Ups 5 x Max Reps

Conditioning

Kalsu

On the minute:

Complete 5 burpees and perform max rep 135 lb barbell thrusters on the minute. The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters to comments.

25/05/2016

25/05/2016

Work Capacity

“ROY”

5 Rounds For Time

15 Deadlift (bodyweight)

20 Box Jumps (24/20 in)

25 Pull-Ups

Part 1

500m at 2000m PR pace w/ 30sec rest

100m very easy recovery row

Part 2

500m at 2000m PR pace w/ 30sec rest

100m very easy recovery row

Part 3

5x100m at max effort w/ 30sec rest

100m very easy recovery row

Part 4

5x100m at max effort w/ 30sec rest

100m very easy recovery row

Part 5

500m at 2000m PR pace w/ 30sec rest,

100m very easy recovery row

Workout Rest: No rest b/t Parts

Workout Details:

This is a 2000m race specific workout. It is programmed to be manageable. It is not programmed to be easy. I will make you go fast in Part 3 & 4.

Workout Focus: Time to predict how your are actually going to feel verses how they actually feel. Where is the roughest part (sticking point) of this workout? Your ability to accurately assess the magnitude of your pain prior to reaching that point in this workout will dictate your succ

24/05/2016

24/05/2016

Strength

Snatch

1)       Snatch + hang Snatch: 10 rounds – Every 2 minutes perform:

Work Capacity:

20 amrap

50 m swimming

15 KB swing

10 push up

23/05/2016

23/05/2016

6 rondas

20 push ups

15 pull ups

15 push press 40 kg

30 KB swing

20/05/2016

Strength

1) Clean: 5 x  3-position clean = 1 power clean + 1 hang clean + 1 clean.

2) Pull Ups 5 x Max Reps

2) Front squat: Warm up, then:  -75%x 5 reps, 85%x 3 reps, 95%x 1+ reps

	Clean			Front Squat
	kg	R	A	kg	R	A
Date	17/05/2016			20/05/2016
45%	39,0	5		52,5	5
55%	46,0	5		60,0	5
65%	54,0	5		67,5	5
75%	61,0	5		77,5	5
85%	68,0	3		85,0	3
95%	76,0	1+		92,5	1+

Work Capacity: “Big clean complex”: Complete 6 series 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

50-52.5-55-57.5-60-62.5

*Una serie consiste en realizer las 12 repeticiones, intentar no soltar la barra durante la serie,  si fuese necesario, coger la barra de Nuevo tan rapido como puedas, descansa lo que necesites entre las series.

*Courtesy “Competitorstraining.com”

19/05/2016

Strength

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

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

	Deadlift			Bench
	kg	R	A	kg	R	A
Date	18/05/2016			18/05/2016
45%	77,5	5		53,0	5
55%	92,5	5		65,0	5
65%	105,0	5		75,0	5
75%	120,0	5		85,0	5
85%	135,0	3		95,0	3
95%	147,5	1+		105,0	1+
Volumen	120,0	5		85,0	8

Complete 3 Cycles:

7, 5, 3 Reps of:

155 lb Push Press

Strict Handstand Push up

155 lb Barbell Walking Lunge (each leg)

*Rest 2 minutes between each cycle.

*One Cycle consists of 7, 5, and 3 Reps of each exercise

18/05/2016

Aerobic Capacity

3 rounds:

1x100m at mile PR pace (or faster)

1x300m easy recovery jog

2x100m at mile PR pace (or faster)

1x400m easy recovery jog

3x100m at mile PR pace (or faster)

1x500m easy recovery jog

Total: 5400m

Workout Rest: 10sec after each 100m, 200m, & 400m interval. No additional rest between rounds

Workout Pacing: This workout has only 2 paces. Pick a mile PR pace and your sustainable recovery jog pace.

Workout Focus: Clearing your fatigue during the active recovery is your top priority. You must hit your mile PR pace in the referenced intervals. Stop this workout once you are unable to recover and hit your required mile PR pace

17/05/2016

Strength:

1) Snatch + Overhead squat: 10 rounds – Every 2 minutes perform:

-1x Squat snatch + 2x overhead squat (Work up to a 1+2 max for the day),:

2) Row: 10 x max reps (with the same weight of Snacht)

Work Capacity: Complete 7 rounds for time of:

-7x power snatch (135#/95#)

-7x chest to bar pull ups

-7x bar facing burpees

13/05/2016

Strength

1) Back squat: Warm up, then:  -75%x 5 reps, 85%x 3 reps, 95%x 1+ reps

2) Push press: Warm up, then: -75%x 5 reps, 85%x 3 reps, 95%x 1+ reps

	Squat			Press
	kg	R	A	kg	R	A
Date	16/05/2016			16/05/2016
45%	62,5	5		38,0	5
55%	75,0	5		45,0	5
65%	85,0	5		50,0	5
75%	97,5	5		58,0	5
85%	107,5	3		65,0	3
95%	120,0	1+		73,0	1+

Work Capacity: “Regional Event #7″. Complete the following for time:

-21x thrusters (95#/65#)

-3x rope climb, legless/21 pull ups

-15x thrusters (95#/65#)

-2x rope climb, legless/15 pull ups

-9x thrusters (95#/65#)

-1x rope climb, legless/9 pull ups