physical. 11/30/11
8 Dead hang/ strict pullup, or 12 kipping pullup, or 16 jumping pullup*
12 KB halo**
12 GYAOTG situp*** (Rocking chair, elevator, hip-up)
x 4
*Alternate pullup variation as desired by set, or as needed due to fatigue-based faults in form.
**A thorough KB halo begins and ends with arms straight and engages as dynamic a ROM as our shoulders allow.
***Our “Get Your Ass Off The Ground” situps start and end standing and at no time do our hands touch the floor, our knees cross our toes, or our chests overlap our knees.
Then:
3-3-3-1-1-1-1 Box jump
or
10 minutes double-under practice
mental.
“For the thing I greatly feared has come upon me.
And what I dreaded has happened to me.
I am not at ease, nor am I quiet.
I have no rest, for trouble comes.” Job 3: 24-26
physical. 11/29/11
:20 sec. on, :10 sec. off x 8 of:
KB swing @ 35lb. W, 55lb. M
Then:
4-4-4-4 Deadlift @ 75% of 1RM
Then:
:20 sec. on, :10 sec. off x 8 of:
Airdyne sprint
Goal in each Tabata interval is to match/ sustain output from beginning to end.
Ex: 14 KB swing performed in Rd. 1 will ideally equal/ exceed 14 in Rd. 8.
26 revolutions on the Airdyne in Rd. 1 will ideally equal/ exceed 26 in Rd. 8.
physical. 11/28/11
With a partner:
20 Slam ball
vs.
2-inch deadlift*
x 4
Partner 1 hustles through slam ball while partner 2 holds DL.
Switch immediately upon completion of 20 slam ball and complete 4 turns at each station.
*2-inch DL is a static hold with weight below the knees and a short distance above the ground.
Stay rigid, tense, and focused and maintain perfect deadlift position.
Then, on your own:
20 TGU
5L with weight kept overhead for entirety
5R with weight kept overhead for entirety
1L/1R to 10 alternating and at moderate/ heavy weight
physical. 11/26/11
:30 sec. Hollow rock/ hold
5 Airplane pushups (Chest on the ground, hands up at the bottom)
x 15
Then:
50 Jump squats (Down, jump, receive the floor, back to standing = 1)
physical. 11/25/11
18 FRHP (Full-range high pull) @ moderate
18 360 situp
3 20yd. trips Farmer walk @ 50-75% BW
9 FRHP (Full-range high pull) @ medium
9 360 situp
3 20yd. trips Farmer walk @ 50-75% BW
6 FRHP (Full-range high pull) @ heavy
6 360 situp
3 20yd. trips Farmer walk @ 50-75% BW
physical. 11/23/11
“Die Trying”
Roll any dice that will allow you to reach #’s 1-10.
Take the 1st 4 numbers you roll, in order, and apply them to motions & quantities off the list above.
Motions are to be performed in order and uninterrupted, even if by some terrible luck you manage to roll 4 of the same.
We program our days/ weeks to assure challenging, well-rounded training that develops many different skills and strengths.
The skill and strength we are developing today is our adaptability.
Take whatever is thrown at you and crush it.
physical. 11/22/11
“Raining Blood” (Slayer – “Reign in Blood”)
5 Burpee box jumps
7 KB swings- 55lb. M, 35lb. W
4:17- count rounds.
Then, skill work:
Receiving a KB properly as it descends from an overhead press allows for less wear & tear when lifting heavy weight or embarking on a longer set.
As the weight approaches our bodies on its return to the rack position, we push up on our toes to meet it, then “absorb” the drop, and finish by standing up straight and tall with guts tight and hips tucked underneath us.
The timing will feel right when it IS right, and wrong when the movement is early or late. Practice until it “feels right”.
physical. 11/21/11
15 KB “Short swing*”
12 Elevator or rocking chair situps @ 35lb. W, 55lb. M
3 20yd. trips Alligator crawl
*”Short swing” denotes a heavy, short-range KB swing with the intent of driving as much weight as structurally possible to chest height.
x 3
Then:
50 Jumprope regular
30 Jumprope holding your breath
x 5
Move through sets uninterrupted if possible.
If stopping is necessary, take 3 breaths and start again.
physical. 11/19/11
8-6-4-2 of:
Seated/ strict press
KB high pull front squat*
Toes-to-bar
*The KB high pull front squat is a close cousin of the barbell clean.
The weight is lifted in a legs- hips- arms last sequence, caught quickly at or just below the chin, and after stabilizing properly, squatted below parallel. Once back at top of the squat, the KB leads you to the ground and the movement repeats.
Then:
:20/ :20 x 10 Airdyne
1st 20: Sprint
2nd 20: Restrict breathing, pedal slow
physical. 11/18/11
10 TGU @ 35lb. W, 55lb. M
30 Power swing* @ 10 reps, 3 breaths** x 3
x 3
*Power swing ends abruptly at chin level and we drag the KB down as viciously as we drive it up.
Weight should be light enough that there is a noticeable difference in speed between regular & power swing and just as notable an impact on your fatigue level. If that is not the case, the weight is too heavy and the motion is not violent or explosive enough. Make the weight adjustment before, not during.
**Adding a 3-breath “break” at 10 reps will help assure that speed, power, and technique remain intact into later rounds.
Then, skill work:
Tumbling
Barbell snatch
Double-unders
physical. 11/17/11
“Odd Lifts” Thursday!
Today:
Mace buy-in:
50 swing motions (Pendulums/ shoves, 360, 10-2)
Then:
30 1-arm KB lifts (H2H swing, speed snatch, slam dunk)
50 Tire smash
x 2
Then:
Mace buy-out:
50 lift motions (Shovel, squat, flips)
physical. 11/16/11
With a partner:
:30 sec. Airdyne sprint vs. burpees
x 3
Switch movements immediately and work continuously.
Rest after, not during.
3 minutes recovery, then:
3 DL @ 75% of 1RM
6 pullup
6 minutes
physical. 11/15/11
Skill work:
KB snatch
Then:
1 Tabata interval each of:
KB snatch L @ base level KB swing weight (35lb. W, 55lb. M)
KB snatch R @ base level KB swing weight (35lb. W, 55lb. M)
Hollow rock/ hold
“Tabata” is an interval training arrangement consisting of 20 sec. work/ 10 sec. rest for 8 rounds. All 8 rounds (equal to 1 interval) are to be completed before switching sides/ movements.
Then:
1L, 1R KB snatch x 10
Heavy, mechanically perfect, and aggressive.
mental.
Preparedness is not paranoia
just as
specificity and direction are not “mind control”.
(Though both of those statements DO sound a bit Orwellian…)
Bad things DO happen. And good things (thankfully) do happen more often.
Our outlook on training, and the mindset of a culture based on both physical and mental preparedness is that
WE WOULD RATHER HAVE IT AND NOT NEED IT THAN NEED IT AND NOT HAVE IT.
If that strikes you as paranoid, overbearing, or controlling, you have likely never been on the receiving end of “bad”
(or have deceived yourself into thinking “bad” doesn’t really happen.)
If that sounds like too much thought, effort, and seriousness to put into “working out” then we’ll just have to agree to disagree.
As you glide effortlessly through your next “45 minutes of cardio”, think about this:
If the shit hit the fan, what would your current physical skill set allow you to survive?
Would your mental composure even last long enough for you to find out?
(Is it better to learn to swim or fear the water?)
{FFF}
physical. 11/14/11
10 DB pushup row
5 Front squat
x 2
6 DB pushup row
3 Front squat
x 3
Increase weight on squat and row as the reps decrease.
Then:
10 minutes double-under practice or comparable dexterity work
physical. 11/12/11
WB Benchmark
“Duende“ 7:48 (Catharsis- “Passion”)
6 Pullups
6 Jump squats
Complete as many rounds as possible in exact time alloted.
Then, at skill work weight:
6L, 6R 2-count TGU*
*Our 2-count TGU helps us break the movement down into specific pieces by requiring a 2/1000 count at each transition point. If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.
physical. 11/11/11
“Catch 22″
(Workout #1 from the 2011 Zoo Fitness Challenge)
6 Slam ball* + 6 Box jump** = 1 set
In a team of 6*** (with a maximum of 3 working at any given time) accumulate as many sets as possible in 6 minutes.
Sets count only when they are performed to completion, in order & uninterrupted by the same person.
*Slam ball is 15lb. W, 25lb. M
**Box jump is 20″ W, 24″ M
***Teams may of course consist of any even number of players
Then, skill work:
Lifts: Barbell, KB, Mace
Movement: Situp list, self-defense, tumbling
physical. 11/10/11
“Odd Lifts” Thursday!
Today:
10 Mace swings (10-2, 360, pendulum)
10 Mace lifts (Virtual shovel, flips, squats)
5 minutes.
Then:
Tire smash- 1 Tabata round (20 sec. on/ 10 sec. off x 8 )
Then:
10 Mace swings (10-2, 360, pendulum)
10 Mace lifts (Virtual shovel, flips, squats)
5 minutes.
physical. 11/09/11
1 18-rep set of Clean/ Power clean
1 18-rep set of 2-second OH KB swing
1 18-rep set of “Short swing”*
1 18-rep set of TGU
Sets are broken down into 3, 6 rep segments with a weight increase in each piece. Sets are performed in order and uninterrupted.
Ex. 1 set equals:
6 lifts @ weight 1 (moderate)
6 lifts @ weight 2 (medium)
6 lifts @ weight 3 (heavy)
*”Short swing” denotes a heavy, short-range KB swing with the intent of driving as much weight as structurally possible to just below chest height.
