Work Capacity
5 Minute AMRAP:
275# Deadlift, 3 reps
115# Push Press, 7 reps
LT = 7R + 3 + 1
8R + 1
Stamina
Tabata 45# BB Curls
65 total reps
Tuesday, March 31, 2015
Sunday, March 29, 2015
Field
A. Miller test
LT = 50
51
B. 30 yard Parachute sprints w/ build-up x 6
C. Lean Fall Run into 10 yard sprint x 3 each
D. Agility/Speed Drills:
Backpedal with turn and sprint
Angle run w/ rotate and sprint
Short sprints w/ cone circle
Short sprints w/ side step
10 yard down and back sprints
LT = 50
51
B. 30 yard Parachute sprints w/ build-up x 6
C. Lean Fall Run into 10 yard sprint x 3 each
D. Agility/Speed Drills:
Backpedal with turn and sprint
Angle run w/ rotate and sprint
Short sprints w/ cone circle
Short sprints w/ side step
10 yard down and back sprints
Saturday, March 28, 2015
Simple DL Wk6 + Metcon
Baseline
Forward/Reverse Sled Walk
Core activated SLR
Strength
A. Controlled Reverse Hypers 3x12 @ 50#
B. Deadlift 5x3 @ 373#
Work Capacity
For Time:
40 Burpees
100 Double Unders
4:47
Forward/Reverse Sled Walk
Core activated SLR
Strength
A. Controlled Reverse Hypers 3x12 @ 50#
B. Deadlift 5x3 @ 373#
Work Capacity
For Time:
40 Burpees
100 Double Unders
4:47
Friday, March 27, 2015
PU Day4, Glow 5.2, Press Wk6
Baseline
SL explosive box step-ups
Strength
A. Strict Pullups 7-10-7-7-10+ (11)
B. Press 1x8 @ 130#, 1x4 @ 155#, 3x4 @ 170#
C. Power Clean 1x2 @ 192#, 2x1 @ 204# - 214#, 1x2 @ 192#
D. Power Snatch 1x3 @ 133#, 1x2 @ 138#, 1x1 @ 148#, 1x3 @ 133#
E. Clean Pull 2x3 @ 204#, 2x2 @ 214#, 1x2 @ 226#
F. 2 OHS + 1 Snatch Balance 5 sets @ 89# - 99# - 116# - 126# - 136#
G. Front Squat 1x3 @ 230#, 1x2 @ 240#, 2x1 @ 255# - 270#, 1x3 @ 230#
SL explosive box step-ups
Strength
A. Strict Pullups 7-10-7-7-10+ (11)
B. Press 1x8 @ 130#, 1x4 @ 155#, 3x4 @ 170#
C. Power Clean 1x2 @ 192#, 2x1 @ 204# - 214#, 1x2 @ 192#
D. Power Snatch 1x3 @ 133#, 1x2 @ 138#, 1x1 @ 148#, 1x3 @ 133#
E. Clean Pull 2x3 @ 204#, 2x2 @ 214#, 1x2 @ 226#
F. 2 OHS + 1 Snatch Balance 5 sets @ 89# - 99# - 116# - 126# - 136#
G. Front Squat 1x3 @ 230#, 1x2 @ 240#, 2x1 @ 255# - 270#, 1x3 @ 230#
Thursday, March 26, 2015
Metcon
Work Capacity
For Time:
21-15-9
GHD Situps
Deadlift, 155#
3:51
Durability
Turkish Get-ups w/ 1 pood KB
For Time:
21-15-9
GHD Situps
Deadlift, 155#
3:51
Durability
Turkish Get-ups w/ 1 pood KB
Tuesday, March 24, 2015
Monday, March 23, 2015
Sunday, March 22, 2015
Thursday, March 19, 2015
Tuesday, March 17, 2015
Sunday, March 15, 2015
Field
A. Miller Test - max 20 meter reps in 5 minutes
50
B. Auburn Speed/Agility Drills:
Angle turn with rotate and sprint
Circle sprints
Backpedal with turn and sprint
Angle sprint with backpedal
Backpedal into sprint into backward angle sprint
Zig Zag with plant and sprint
Shuttle side sprints
10 yard down and back sprints
50
B. Auburn Speed/Agility Drills:
Angle turn with rotate and sprint
Circle sprints
Backpedal with turn and sprint
Angle sprint with backpedal
Backpedal into sprint into backward angle sprint
Zig Zag with plant and sprint
Shuttle side sprints
10 yard down and back sprints
Saturday, March 14, 2015
Glow 5.1
Baseline
Core activated SLR
Strength
A. DB RDLs 3x8 each @ 25#
B. Hang Power Snatch 2x2 @ 133# - 138#, 1x1 @ 148#, 1x2 @ 133#
C. Power Clean 1x3 @ 182#, 1x2 @ 192#, 1x1 @ 204#, 1x3 @ 182#
D. Split Jerk 1x2 @ 182#, 2x1 @ 192# - 204#, 1x2 @ 182#
E. Back Squat 1x3 @ 290#, 1x2 @ 310#, 3x1 @ 330# - 345# - 330#, 1x3 @ 290#
*Push DL again
Core activated SLR
Strength
A. DB RDLs 3x8 each @ 25#
B. Hang Power Snatch 2x2 @ 133# - 138#, 1x1 @ 148#, 1x2 @ 133#
C. Power Clean 1x3 @ 182#, 1x2 @ 192#, 1x1 @ 204#, 1x3 @ 182#
D. Split Jerk 1x2 @ 182#, 2x1 @ 192# - 204#, 1x2 @ 182#
E. Back Squat 1x3 @ 290#, 1x2 @ 310#, 3x1 @ 330# - 345# - 330#, 1x3 @ 290#
*Push DL again
Friday, March 13, 2015
PU Day 3 + Metcon
Strength
A. Strict Pullups 7-10-6-6-9+ (10)
Work Capacity
14 Minute AMRAP:
7 Burpees
50 Wall Balls, 20#, 14'
100 Double Unders
2 Rounds + 7 + 15
A. Strict Pullups 7-10-6-6-9+ (10)
Work Capacity
14 Minute AMRAP:
7 Burpees
50 Wall Balls, 20#, 14'
100 Double Unders
2 Rounds + 7 + 15
Thursday, March 12, 2015
Press Wk5
Strength
Press 1x8 @ 130#, 1x4 @ 150#, 4x4 @ 165#
*Not feeling DL this AM, add to next glow
Press 1x8 @ 130#, 1x4 @ 150#, 4x4 @ 165#
*Not feeling DL this AM, add to next glow
Tuesday, March 10, 2015
Monday, March 9, 2015
Sunday, March 8, 2015
Friday, March 6, 2015
Tuesday, March 3, 2015
Monday, March 2, 2015
Strength
Baseline
In-Place Horizontal Sprints
Strict Pullups 3x3 w/ 3 sec hold at top
Strength
A. BB Bulgarian Split Squats 3x10 each @ 135#
After sets 1, 2 and 3 for each leg perform:
1 - Jumping Switch Lunges
2 - SL Lateral Jumps on working leg
3 - Single Leg Bounding on left, Push Offs on right
B. BB Calf Raises 3x20 @ 135#
After sets 1, 2 and 3 perform:
1 - Ankle flip jumps
2 - Single Unders
3 - Ankle flip jumps
Durability
Machine Leg extensions and Leg curls
Towel Neck
In-Place Horizontal Sprints
Strict Pullups 3x3 w/ 3 sec hold at top
Strength
A. BB Bulgarian Split Squats 3x10 each @ 135#
After sets 1, 2 and 3 for each leg perform:
1 - Jumping Switch Lunges
2 - SL Lateral Jumps on working leg
3 - Single Leg Bounding on left, Push Offs on right
B. BB Calf Raises 3x20 @ 135#
After sets 1, 2 and 3 perform:
1 - Ankle flip jumps
2 - Single Unders
3 - Ankle flip jumps
Durability
Machine Leg extensions and Leg curls
Towel Neck
Sunday, March 1, 2015
Field
A. Beep Test
LT = L10 S3
L10 S5
B. Push Offs, Power Skips w/ jog return
C. 30 yard Parachute Sprints w/ build up x 6
D. 10 yard Sprints w/ 22# vest x 6
E. Short sprints w/ cone circle x 2 each way
F. Short sprints w/ side step x 2 each way
LT = L10 S3
L10 S5
B. Push Offs, Power Skips w/ jog return
C. 30 yard Parachute Sprints w/ build up x 6
D. 10 yard Sprints w/ 22# vest x 6
E. Short sprints w/ cone circle x 2 each way
F. Short sprints w/ side step x 2 each way
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