physical. 06/18/13
6 Strict pull-up (or 12 kipping)
12 Jumping pull-up
24 weighted Abmat sit-up* (35lb. W, 55lb. M)
x 6, or 18 minutes, whichever comes first.**
*Keep kettlebell/ weight anchored at the solar plexus or above in each and every rep.
**Today, descending clock is a mercy killing, not a suggested duration. Goal is completion of all reps, all rounds.
Then, skill work:
Kettlebell snatch (1 or 2 kettlebell)
Barbell power snatch/ hang power snatch
50 total reps, divided as desired between the specified barbell and kettlebell lifts. Work with light/ moderate weight that allows completion of 10 or more high-quality, uninterrupted reps.
physical. 06/17/13
Power clean/ Hang power clean:
10 reps @ 50-60% of 1RM
1 minute rest
x 3
3 minutes rest, then 30-20-10 of:
Jump squat
Inchworm*
Kettlebell halo (35lb W, 55lb. M)
Perform 30 reps of each movement, followed by 20, and then 10 with no pauses between. With proper effort and attention, the position, range of motion, and form in the 10′s set should be the same as in the 30′s.
*Inchworm: Load the hip, keep the legs straight, fold forward, find the floor, “walk” hands out into a solid push-up position, perform push-up, and then hands walk back to meet the feet. Begin and end each inchworm standing straight up. If needed, separate the legs to keep them straight on the way to/ from the floor.
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physical. 06/15/13
5 Tire flip
10 Box jump*
20 Kettlebell swing (45lb. W, 65lb. M)
15 minutes**
*Height increases 4″ each round until failure, and begins @ 20″ W, 24″ M
**If max height is not reached within allotted time, work continues until failure. (Today, “Failure”= not being able to perform 10 uninterrupted reps at chosen height.)
physical. 06/14/13
8L, 8R
1 minute rest
6L, 6R
1 minute rest
4L, 4R
1 minute rest
2L, 2R
1 minute rest
Then, at 8-rep weight:
4 minutes Turkish Get-up, alternating L to R as desired.
Start light (8′s) and end heavy (2′s), focusing on the mechanics of each rep. More weight= added focus on completing each step.
physical. 06/13/13
20 Sprint start*
20 Front roll
15 Sprint start
15 Front roll
10 Sprint start
10 Front roll
5 Sprint start
5 Front roll
Then, for time:
100 revolutions Airdyne
100 V-up (in a 10 rep, 3 breaths rest x 10 rep scheme)
*Our sprint start begins with chest on the ground in the bottom of our pushup position. On call of “GO!” explode to your feet, sprint approximately 10 yd., and immediately get back on the ground. Rest varies from 1-15 seconds between reps.
physical. 06/12/13
100m Farmer walk @ 1/2 BW or above
10 weighted box step @ same weight
1 minute rest
x 5
Then,
50 Slam ball (20lb. W, 25lb. M)
500 Jumprope/ 300 High-knee jumprope/ 200 Double-unders
Weight for farmer walk/ box step can be DB’s, KB’s, bumper plates, sandbags. Demand upright posture and lots of tension to keep each step safe and useful. On the box, drive through the hip and up- not forward.
physical. 06/11/13
12 minutes of:
KB Swing clean and press
Alternate arms (if performing 1-arm version) and pressing variations as needed/ desired. Rest in intervals of no longer than 15 sec.
2 minutes rest, then 6 minutes of:
30 sec. hollow rock/ hold
30 sec. Superman
Position switches occur on a running clock- move quickly.
physical. 06/10/13
7, 5, 3, 1, 1, 1, 1, 1
Rest as needed between sets (no less than 1 minute).
Weight goes up each set (denoted by commas between).
Goal is to reach and surpass previous 1RM within allotted reps.
Then,
x 9, followed immediately by
30 Push-up
30 Pull-up
physical. 06/08/13
400m run
1 minute rest
x 3
120 Tire smash x 1
400m run
:30 sec. rest
x 2
80 Tire smash x 1
400m run
:15 sec. rest
x 1
40 Tire smash x 1
Then,
Bench press/ weighted push-up:
9, 7, 5, 3, 3, 3
Rest as needed between sets (no less than 1 minute).
Weight goes up each set (denoted by commas between).
physical. 06/07/13
On a 20-minute descending clock:
50 “Prison” Abmat*
40 Box jump (20″ W, 24″ M)
30 KB/ Mace kayak**
20 Mace 360/ KB halo
10 Lateral burpee***
Count rounds and completed partials for score.
(Ex. 4 rounds + Abmat & Box jump= 4.2)
*In the “prison” situp, we interlock our fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously.
**Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides in each rep.
***Lateral burpees involve a side-to-side jump over an implement of your choice and do not include the clap overhead.
BOTH of those kids jumped all the way up there… Must be something in the cereal…
physical. 06/06/13
3 Inchworm
5 Rocking chair
7 minutes
3 minutes rest, then,
3 KB Goblet squat
5 KB deadlift
7 minutes
Count number of completed rounds and half-rounds in each section.
Then, skill work:
Push jerk (Kettlebell)
Ring push-up
physical. 06/05/13
100 High-knee jumprope
10 KB “Power swing”* (20lb. W, 30lb. M)
x 5
Then, immediately and with urgency:
100 revolutions Airdyne
10 2-sec. OH KB swing* (35lb. W, 55lb. M)
x 5
And then, right away:
50 V-up
1:00 rest
x 2
OR
20 V-up
:20 sec. rest
x 5
*”Power swing” ends at chin level and we drag the kettlebell down as viciously as we drive it up. Weight should be light enough that there is a visible difference in speed between regular & power swing.
*2-second overhead swing reaches but does not cross the vertical plane and holds there for a full 2/1000. The count starts when the weight stops moving. Keep a neutral, straight spine and active shoulders at all times. (Keep your back straight and push the weight to the ceiling.)
physical. 06/04/13
18 reps x 1
1:00 rest
12 reps x 1
1:00 rest
Then,
6 reps
1:00 rest
x 6
Today, lunge is weighted with barbell in the back squat rack position, and we alternate legs each step forward.
Weight starts light and increases each set until failure occurs or fatigue alters form. If/ when failure occurs, complete remaining sets with highest successful weight.
physical. 06/03/13
1 Tabata interval (20 sec. work/ 10 sec. rest x 8 ) of:
Pull-up (Any variation)
Then, immediately,
20 TGU (10 L, 10 R @ 35lb. W, 55lb. M)
20 Ground-to-overhead KB or barbell lift*
And then,
1 Tabata interval (20 sec. work/ 10 sec. rest x 8 ) of:
Bodyweight row
Match output from round 1 through round 8 in both Tabata intervals.
*Ground-to-overhead choices: KB clean & press, FRHP. Barbell power clean & push press, power snatch.
physical. 06/01/13
20 sec. work
1:00 rest
x 6
Weight starts @ 75% of 1RM, and decreases as needed between sets.
Then:
10 Jump squat
:20 sec. rest
x 6
Goal today is to jump as dynamically as possible in each rep, each set.
And then,
Handstand/ burpee failure drill:
1:00 minute work
5 breaths rest
:45 sec. work
5 breaths rest
:30 sec. work
5 breaths rest
:15 sec. work
Each break of position during the timed sets= 5 burpees per, completed at the end.
physical. 05/31/13
30 rounds of:
Throw something* as far as possible, and go get it.
“Go get it” choices:
- Burpee broad jump
- Lunge
- Alligator crawl
- Front roll
- “Push-up walk”**
Change implement, weight, and retrieval movement often.
Utilize whatever techniques produce the safest, strongest throws.
Then, skill work:
Mace lifting/ swinging
Behind-the-neck push press
*”Something” choices are kettlebell, medicine/ slam ball, shot put, mace.
**Our pushup walk is 3 “steps” forward on your hands in a rigid plank position + 1 chest-to-ground pushup.
physical. 05/30/13
5 Deadlift*
50 Tire smash**
5 Deadlift
40 Tire smash
5 Deadlift
30 Tire smash
5 Deadlift
20 Tire smash
5 Deadlift
10 Tire smash
5 Deadlift
50 360 situp
*Deadlift is 1-1/2 BW throughout.
**Change tire smash variations by round as desired.
physical. 05/29/13
“Composure Recovery Drill”
3 Front roll + 3 squat x 10 (3 + 3 = 1 rep)
3 minutes rest
2 Front roll + 2 push-up x 5 (2 + 2 = 1 rep)
2 minutes rest
1 Front roll + 1 sprint start* x 10 (1 + 1 = 1 rep)
Goal today is achieving a quick, seamless transition from a compromised position (front roll) to an organized position (squat, pushup, sprint).
Pay attention to the details of each, and move fluidly throughout.
Rest as needed, then,
16, 12, 8 ,4
Rest as needed between sets (no less than 1 minute).
Weight goes up each set (denoted by commas between).
*Our sprint start begins with chest on the ground in the bottom of our pushup position. Today, as soon as we finish the front roll, explode to your feet, sprint approximately 10 yd., and immediately transition into another roll.
**Do not allow range of motion and structure of a proper pushup to change with the addition of weight in the DB row.
physical. 05/28/13
100 reps “Kettlebell Complex”*:
V. 1: Swing clean + 1-arm swing + Snatch= 1 rep
V. 2: Fig. 8 + 2-arm swing (to chin) + 2-sec. OH swing**= 1 rep
Pick one version and stay with it throughout.
Alternate L to R as desired, rest 3 breaths as needed (no less than 3 reps between rest).
*Link together 3 or more different kettlebell lifts into a cohesive, flowing sequence. Be as creative as you’d like, and make sure you can perform the lifts/ series of lifts with equal proficiency on both sides. Today, use one of the combinations listed above.
**2-second overhead swing reaches but does not cross the vertical plane and holds there for a full 2/1000. The count starts when the weight stops moving. Keep a neutral, straight spine and active shoulders at all times. (Keep your back straight and push the weight to the ceiling.)
Used here to illustrate basic deadlift position, the “diagram” above also reminds us that an arched back and eyes on the sky are to be avoided in our kettlebell lifting positions.
physical. 05/27/13
On a 25-minute descending clock, as many rounds as possible of:
100m Farmer walk* @ 1/2 BW
10 Burpee
20 Full-range lunge**
20 Abmat situp***
Count rounds and completed partials for score.
(Ex. 6 rounds + Farmer walk= 6.1)
*Weight for farmer walk can be DB’s, KB’s, bumper plates, sandbags. Demand upright posture and lots of tension to keep each step safe and useful.
**Our full-range lunge begins with a forward lunge and continues into a reverse lunge without the foot touching in the middle. Step far enough forward and back to maintain 90-degree knee bend at the bottom of both F & R motions. Maintain a stable, upright torso throughout.
***Today, situp is performed “prison style” with interlocked fingers and both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously.
