Wednesday, March 25

Extra work:

Make sure you guys are selecting one path.  If you have a major weakness that is glaring and sticks out above the rest you should perform THAT extra work every day it is posted.  That is your priority, over class or anything else. Do NOT skip these -- If you consider yourself a well-rounded athlete you may choose from all 3, but if you choose this route you MUST do one session from the 3 each week (i.e. you would do 1 STR, 1 Cardio, 1 Gym on different days).

Cardio:
With a partner preferably (if not, use a 1:1 work:rest ratio) complete:

10 x 200m -- Treat this as a tag-team race, as soon as your partner gets back you go, max effort.  If it is raining work on the straight course behind JoAnn Fabric (800 path), or Row/Ski instead. 

Strength:
EMOM12: Snatch + Hang Snatch + OHS -- Building in weight every 2 makes, should have no misses until the final 2 minutes.

Accessory - Superset:
a) 5 x 10 Weighted GHD Sit-Ups
b) 5 x 10 Band-Pull-Aparts
c) 5 x 15 - Band Pull-Throughs - https://www.youtube.com/watch?v=zWW-FZUPXSo

Gymnastics:
Superset - 4 sets:
a) 3 Weighted Strict Pull-Ups
b) 1min Freestanding handstand hold/walk practice
c) 8-10 second dragon hold lower -- Many scaling options here (go to advanced if possible) - https://www.youtube.com/watch?v=CavZeuCS56g

Tuesday, March 24

Extra work:
This will be a brief step into and the beginning of our programming moving forward.  We will be having a meeting within 10-14 days to discuss the future of this programming and the 2016 Friendship Team with high hopes.  Training begins today, as the math has us pretty much eliminated from contention for Regionals this year.  I view this as a positive if we really think about our 2016 goals though, having trained for regionals for the past 4 years I really feel as though it greatly hinders a good year long, well thought-out program.  Come talk to me with any questions --


Cardio Focus:
2k Row (wear HR monitor) @ 165bpm (Row pretty hard, normal 2k pace should keep us right around this)
Rest 3mins
1k Row @ 170 BPM
rest 2min
500m Row @ 175BPM

Rest 4min, or until HR has dropped back to around 100bpm, then repeat. If unable to do with a HR monitor, row +30s from all-time PR 2k, +20s from all time 1k, +10s from all time 500m.


Strength Focus:
Front Squat - Heavy 3 for the day
then... (superset - do a, then b, then c, 5 times through)
a) 5s x 3r Front Squats @ 33X3 Tempo. (3seconds down, 3second pause, up fast, 3 seconds at the top locked out)
b) 5s x 10r Glute-Ham Raises
c) 5s x 5 Reps @ Heavy Bent-Over-Rows

Gymnastics Focus:
Superset:
a) 6 x 7 - Inclined Ring-Row
b) 6 x 3 - Muscle-Up Transitions (work to a low band)
c) 6 x 5 Strict DEEP Ring Dips
d) 6 x 2 - Skin-the-Cats (keep a long, planked body)

Friday, March 20

This workout does not warrant a prep day. Instead think about doing it twice and applying rest breaks or kipping changes based on your first experience. Friday and Sun/Monday or Saturday/Monday 

Wednesday, March 18

In Class - Wear a weightvest for the workout.

Extra work:
4 rounds for form/reps:
Max Set Pull ups
30s Hollow Hold on GHD
10 Glute Ham Raises
**rest as needed between exercises, should be a brisk but not intense pace - Cap at 15mins if and only if you move in to rowing, otherwise finish regardless**

Perform 2 x 2000m Rows @ +30s of your row pace with 3min rest between efforts.

Tuesday, March 17th

Extra work: 

21-15-9:
Burpee Box Jumps (24/20")
HSPU (Any Style) 
Power Snatch (95/65)

Recover from class workout, rest ~10 minutes and warm-up HSPU, load up a bar and get after this.  Work on keeping a consistent pace on the BBJ, and controlled, quick sets on the HSPU -- try to find someone to compete against. Cap this at 15 minutes.

Friday, March 13

Prep day:
500m Row, 20 Cal AD, 250m Ski @ 85%

5 x 2 - Power Snatch + OHS @ ~60%

3 rounds of:
2 squat Cleans (155/105)
3 FS
4 Burpees over the Bar
4 MU
25 WB
50 DU
(If your sets are going to be less than this, practice those. However you should not go above these reps for prep purposes)
Rest 2 minutes between rounds

There are 3 ways to do this w/o:

1. The Good at MU/ weaker at WB/Engine crew: Your goal is to break the WB and DU intentionally, but minimal rest time - think 10s with 5second breaks on WB and 25s with 5s breaks on DUs. MU need to be quick assuming this is a strength.

2. The Good at WB/ Bad at MU group: You will likely get so much rest on the MU you should be thinking unbroken or 1 break at most on the WB and going big on the DU. Take your time and break the muscle ups early. When it looks like you're on your last round (>9mins) start to push the MU again. 3/2/2 or singles are fine so long as you don't hit failure.

3. The "I shouldve done more DU/MU" group: do your best, make one attempt at RX, then do it scaled and spend time working your ring dips, transitions or double unders.  Start your 2016 transformation now and realize this exact same type of workout will come out next year, and every year. This was no surprise.

Wednesday, March 11

Extra work:
6 x 400m Run / 500m row -- Rest 1:1

12min Emom - Weakness training -- pick a weakness and hammer away for 10-12mins!

Tuesday, March 10

Extra Work:

Emom 8:
3-position Snatch (mid-thigh, knee, floor) @ 70%

Rest 4mins then...

4 x Max set HSPU (minimum set is 10, adjust head assistance accordingly)

Monday, March 9

Extra Work:

Row 1000m

15 MU / 12

Row 750m

12 MU / 9

Row 500m

9 MU / 6

Row 250m

6 MU / 3

Thursday, March 5th

Prep Day -- If you are doing the Open 15.2 on Friday complete the following prep work:

Row 1k @ 85%

Rest 3mins then complete:

EMOM8:
2 Squat Snatch @ 65%

then...

3 rounds of:
2 Power Clean @ 155/105
3 STO 
3 Muscle-Ups
4 Ring Dips
5 Burpee Box Jumps
12 WB
40 DU
rest 3mins

If you are not doing Open 15.2 Friday then do not complete extra work today. 

Wednesday, March 4

Extra work:
7x3 - OHS @ 75%
When working up pause in the bottom position, build stability in that position!

Tuesday, March 3rd

This week we proved:
a) Year round strength cycles work -- 4th place in the Central East in C&J, ~50th worldwide (out of 4,000+ teams)
b) T2B at an insane fatigue level needs to be trained a bit more, especially with other grip inhibitors. (except Jenny, TOP 3 IN THE REGION!)
c) We got a shot at top 15! (If we don't make it we all blame Kit anyway)

Extra Work:

10 Rounds:
250m Ski Sprint
10 Strict HSPU
Rest 1:1
*aka if the round takes you 1:38, you rest 1:38*

This workout ends in one of three ways:
1. You complete 10 rounds
2. You hit a critical drop-off point in your skiing, and cannot keep up an aggressive/intense pace. This is only true on the skiier, if you hit failure on the HSPU I want you to try to work through it at a normal/moderate pace.
3. You go over 25minutes total time.

#GetBetter

Monday, March 2

Many of you are repeating the workout today, establish a better plan and go hard. Let the challenge of the weights motivate you, not scare you. Establish a fast pace from the start, cardio and breathing will take care of themselves once your t2b slow you down. Good luck and make sure you talk with a coach if you have any apprehensions.

No extra work today - think about when you guys want to do this week's Open workout. Friday morning we'll get a group together to do it, as well as Sunday at Open Gym. Monday in class it will be the workout, and a final opportunity to do it again! Great work week 1, I think the team should be sitting in a good place after the first week!!

Friday, Feb 27

Prep day -- If you plan on going 100% at the Open workout on Saturday perform this work instead of class.

1k Row @ 85%

Rest 3mins

4 rounds of:
2 Power Snatches (115/75)
4 DL
4 T2B
6 WB
8 BJ 24/20"
10 Air Squats
30 DU
Rest 2mins, perform 1min of Hamstring stretching in between rounds. These should be done at 75%.

For the workout make sure you break the T2B early and often, 3s or 5s, pick your plan from the beginning and stick to it. I would recommend all singles on the snatches so long as the bar bouncing on you is not a major issue. For the C&J I would recommend 75%, 82%, 90%-93% or so. Find numbers close to those you can easily get on the bar, if you need to squat clean it hit one extra rep below 75% to warm up the squat clean.

Warm up should be 30-35mins, with 10-15mins of that being dedicated to hitting your 82% number at least twice. Loosen the hamstrings up a ton, this is massively taxing on your posterior. Grip is the main factor and needs to be controlled.

Thursday, Feb 26

Extra work:
7 Supersets of:
3 Rep Bench Press (building in weight)
8 Rep Pendlay row (40% of Clean)
**rest 1min between exercises**