Monday, June 30, 2014

Off Season: Day 79


Track Session

A.) Bounding 

10 x standing triple jump (demo)

B.) 6 x 300m

Rest 3 minutes between efforts

Technique

C.) Snatch 

EMOM x 6 Minutes: High Hang + Hang Snatch @ 60%

D.) Clean

EMOM x 6 Minutes: 3-Position Clean (Floor, Mid-Thigh, High Hang) @ 60%

Conditioning

E.) “Bane”

10-9-8-7-6-5-4-3-2-1 

Deadlifts (185/135)
Burpees over the Bar

Saturday, June 28, 2014

Off Season: Day 78


A.) Every minute, on the minute, for 12 minutes:

Minute 1 – Strict Toes to Bar x 6-8 reps (these should be slow and controlled)
Minute 2 – Handstand Push-Up x 6-10 Reps
Minute 3 – Unbroken Double-Unders x 40-50 reps

B.) 8 sets of the following complex: 

Push Press + Push Jerk + Split Jerk

Pause for 2-3 seconds in the split jerk receiving position before recovering. (Demo)

Build over the course of the 8 sets.

C.) Bench 

Bench Press 7×5, across

D.) “Beach Season”

For Time: 

10-1 Bench Press (135/95) 
1-10 Strict Pull-up

Friday, June 27, 2014

Off Season: Day 77 (Active Recovery)



John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. Also, don't hesitate to join in on Sunday's at 8:00am for his Mobility Class at Steel Caliber Crossfit.

Learn More Here: 


Recovery Day.

Recovery is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 


A.) Active Recovery: No Time element

3 Rounds of:

50 Calorie Row
30 Lunges
30 Push-Ups
30 Abmats
30 Air Squats

B.) Mobility

Super Groin
Hamstrings
Pigeon Stretch
Shoulders

Thursday, June 26, 2014

Off Season: Day 76


A.) Speed Work “Sgt. Slaughter”

3 Rounds of:

1 minute to complete: 100 yard sprint (50 yards out and back)
2 minutes to complete: 200 yard sprint (100 yards out and back)
3 minutes to complete: 300 yard sprint (50 yards and back, 100 yards and back)

*Do this on a football field if possible.*

With a running clock:

- On the call of “Go” sprint to the 50 and back.
- On the 1 minute mark sprint to the 100 and back.
- On the 3 minute mark sprint to the 50 and back, 100 and back. This concludes one full round.
- On the 6 minute mark start the cycle over again with the 50 and back. 
- Complete three rounds, for 9 total sprints.

Both hand must touch the ground on the far side of every turn around line.

Record times for all nine intervals.

B.) Snatch Complex

High Hang + Hang + OHS (work up to a heavy set)

C.) Clean and Jerk

7 x Power Clean + Split Jerk, climbing

D.) Squat

5×7 Back Squats, across

Wednesday, June 25, 2014

Off Season: Day 75


Strength

A.) Strict Overhead Press (Rest 2 minutes between sets.)

* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 55-65%

Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

Superset

B.) DB Bench Press 4 x 8, climbing
- Rest 30s
B2.) Seated Row 4 x 10, across
- Rest 60s

Superset

C.) DB Decline Pull-Over 3 x 8, across
- Rest 30s
C2.) Band Pull-Aparts 3 x 15
- Rest 60s

Conditioning

D.) Row 

8 x 500m, 1 minute rest between efforts

Tuesday, June 24, 2014

Off Season: Day 74 (Track Session)


Bounding

A.) 6 x 6 Skater Hops for distance (Demo)

B.) 6 x 1 Broad Jump (work up to today's max distance)

Speed Work

C.) 4 x flying 40′s 

*Each run is actually 80 yards. start by running 20 yards, when you hit the 20-yard mark sprint 40 yards as fast as possible, then slow to a good run for the final 20 yards.* 

D.) Every 2 minutes x 16 minutes (8 sets)

200m Run

Monday, June 23, 2014

Off Season: Day 73


A.) Unstable Bench (Demo)

Work up to a 1RM

B.) Every minute, on the minute, 

Back Squat

*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…

*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…

One set of:

80% Back Squat x Max Reps @ 20X1

(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

C.) Clean Complex

Power Clean + Hang Squat Clean + Front Squat

- Work up to a heavy set

D.) For Time:

21-15-9

GHD Sit-Ups
Burpee over bar
Power Snatch (75/55)
Box Jump (30/24)


Saturday, June 21, 2014

Off Season: Day 72 (Active Recovery)



John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. Also, don't hesitate to join us on Sunday's at 8:00am for his Mobility Class at Steel Caliber Crossfit.

Learn More Here: 


Recovery Day.

Recovery is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 

A.) Swim

Swim as many Meters as possible in 30 minutes.

B.) Mobility and Maintenance

Choose 1-2 Thoracic Drills (upper back) and spend 5-10 minutes on them.
Choose 2-3 Lower Body Drills (hips, ankles) and spend 10-12 minutes on them.
Choose 1-2 Upper Extremity Drills (shoulders) and spend 5-10 minutes with them.

Off Season: Day 71


A.) Deficit Deadlift: Work up to a 3RM

– Stand on 45# plates. These can be done as sumo or traditional pulls.(Demo)

B.) Olympic Pause Squats 3 x 6

– Use high bar rack position and pause for 2 seconds in the hole of each squat. (Demo)

C.) Cable Pull Throughs 3 x 12

Sub any of the following (using same rep range):

- Swiss ball back bridge + leg curl (Demo)
- Glute-ham raises
- Romanian Deadlifts
- Russian KB Swings (heavy)

D.) Double DU “Annie”

For time:

100-80-60-40-20 Double Unders
50-40-30-20-10 Abmat sit ups 

E.) Recovery Row

7 mins of easy rowing

F.) Couch Stretch

Spend 3 minutes/side

Friday, June 20, 2014

Off Season: Day 70


Bounding & Sprinting

1.) 4×6 Hurdle Hops
2.) Every Minute, on the minute x 10 minutes: 100m sprint

Strength

A.) Snatch Technique

5 sets of: Hang Power Snatch + Hang Squat Snatch + OHS

B.) Every minute, on the minute x 5 min: 

3 Hang Cleans + 1 Jerk @ 70% 

Rest 2 min

C.) Every minute, on the minute x 5 min: 

1 Power Clean + 3 TnG Split Jerk @ 75%

Conditioning

D.) For Time:

20-16-12-8-4

1-arm alternating Dumbbell Snatch (75/50)
Box Jump (32"/26")

Thursday, June 19, 2014

Off Season: Day 69

Warm-Up:


* Sub for the Crossover Symmetry Program*

Double-banded Bent-over Rear Delt hold 
(Hold for 10-30s, then rest for 10-30s. Repeat 3-4x.)

A.) Bench Press (Fat Gripz)

work up to a 3RM

B.) DB Bench Press

1 x 15-20 reps – leave one or two in the tank. 
1 x Max reps – go to failure.

Use same weight for both sets.

C.) EMOM x 12 minutes

Odd: 5 Strict Presses
Even: 5 Strict Chin-Ups

D.) 4 Rounds:

8-12 Strict Bent Over Barbell Row – double underhand grip
8-12 Rehab Muscle Snatch

Wednesday, June 18, 2014

Tuesday, June 17, 2014

Off Season: Day 67


Strength

A.) Five sets of: 

Front Squat x 2 reps 
(Rest as needed)

Set 1: 60%

Set 2: 70%
Set 3: 80%
Set 4: 85%
Set 5: 90%

B.) Three sets of: 

Romanian Deadlift x 8 reps, across 
(Rest as needed)

Superset

C.) Four sets of:

Bulgarian Split Squat x 8 reps (use heavy DBs or KBs in each hand)
Rest 60 seconds
Seated Strict DB Overhead Press x 8 reps
Rest 60 seconds

Core


D.) Three sets of: 

Barbell Rollouts x 10 (Rest 60s between sets)

Monday, June 16, 2014

Off Season: Day 66


Warm-Up

Double-banded Bent-over Rear Delt hold 
(Hold for 10-30sec, then rest for 10-30sec. Repeat 3-4X.)


Strength

A.) Bench Press (2RM)
B.) Close Grip Bench 3 x 20, across
C.) DB One Arm Row 4 ×10, across

Gymnastics

D.) Three sets of:

Stationary Dips x 15-20
Rest 90 seconds
Weighted Plank Hold x 60 seconds
Rest 90 seconds

Accessory Work

E.) 3 x 20 Band Pull aparts
F.) 3 x 20 Reverse DB Flyes

Saturday, June 14, 2014

Off Season: Day 65 (Active Recovery)



John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online.

Learn More Here: 



A.) Three rounds for time of,

75 Double Unders
50 Air Squats
25 Cal Row

-Rest 6 minutes-

Burner

B.) Three rounds for time of,

12 Cal Airdyne
10 Burpees

Goal is to be sub 3:00

C.) Mobility and Maintenance

Choose 1-2 Thoracic Drills (upper back) and spend 5-10 minutes on them.
Choose 2-3 Lower Body Drills (hips, ankles) and spend 10-12 minutes on them.
Choose 1-2 Upper Extremity Drills (shoulders) and spend 5-10 minutes with them.

Friday, June 13, 2014

Off Season: Day 64


A.) Every minute, on the minute, for 15 minutes: 

High Hang Clean + Clean @ 65-80% of 1-RM Clean

Do not allow your chest to tilt forward over the barbell on the high hang clean – dip straight down by pushing knees out and driving hard to full hip extension, then be quick under the barbell.

B.) Every minute, on the minute, 

Back Squat

*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…

*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…

One set of:

80% Back Squat x Max Reps @ 20X1

(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

C.) Burner

3 rounds for time of:

Row 15 calories
10 Burpees

D.) Three sets of:

Weighted Hip Extension x 6-8 reps @ 2014
Rest 30 seconds
Hip Extension/Leg Curl x 12-15 reps
Rest as needed

Thursday, June 12, 2014

Off Season: Day 63


**Note about time management – for today’s session, get right into it. The loading is progressive, so you shouldn’t need a lot of extraneous warm-up time. Mobilize what needs to be prioritized, and get to work.

A.) Every minute, on the minute, for 12 minutes:

Minute 1 – Strict Handstand Push-Ups x 4-10 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)

Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)

Minute 3 – Unbroken Double-Unders x 30-40 reps

B.) Every 90 seconds, for 15 minutes (10 sets):

Split Jerk x 2 reps

(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)

* Set 1 – 50%
* Set 2 – 55%
* Set 3 – 60%
* Set 4 – 65%
* Set 5 – 70%
* Set 6 – 75%
* Set 7 – 80%
* Set 8 – 85%
* Set 9 – 85%
* Set 10 – 85%

C.) Strict Overhead Press (Rest 2 minutes between sets.)

* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 55-65%

Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

D.) Every 6 minutes, for 24 minutes (4 sets) of:

Run 400 Meters
10 Alternating One-Arm DB Snatch (70/50)
20/15 Push-Ups
Run 400 Meters

Wednesday, June 11, 2014

Off Season: Day 62


Warm-up: 

Wil-Fleming Snatch Complex 

Overhead Shrug x 10 
Romanian DL x 10 
Squatting Muscle Snatch x/ Trap Raise x 10 
Overhead Squat x 10 
-add weight- 
Muscle Snatch (From Hip) x 5 
Halting Power Snatch (Pause below knee and mid thigh) x 5 
3- Second Snatch x 5 

Strength:

A.) Snatch:  

Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch x 2 reps @ 65-75% or your 1-RM Snatch

B.) Clean and Jerk: 

Power Clean + Hang Squat Clean + Jerk, work up to a max set.

C.) Squat:

Front Squats 8 × 3 (across)

Mobility:

D.) Couch Stretch 

3 mins/side (demo)

E.) Side Lunge

2 mins/side – One leg extended straight with foot planted flat or toe up (best to work both). The other leg should be bent with weight on the heel, stacking your knee over your foot.


Tuesday, June 10, 2014

Off Season: Day 61


Track Session

A.) 3 x 10-20 yard out and back Shuttle, rest as needed

B.) 300 yard Shuttle, 6×25 yards out and back

-rest 5 minutes-

C.) 300 yard Shuttle, 6×25 yards out and back 

D.) 3 x 800m, 3 min rest between efforts

Monday, June 9, 2014

Off Season: Day 60


Strength:

A.) Bench Press

5×5 at 55%
5×5 at 65%
5×5 at 75%

*This is a total of 75 reps, please adhere to the prescribed %. If you decide you want to go heavier you WILL burn out.*

Superset: 

B.) Three sets of,

Strict Bent Over Row x 8
Band Pull Aparts x 12

Conditioning:

C.) Three rounds for time of,

5 Hang Power Cleans (185/115)
10 Strict Ring Dips
1 Rope Climb

Saturday, June 7, 2014

Off Season: Day 59


Technique: 

A.) Every minute, on the minute x 6 minutes: 

Snatch x 2 at 65% 

B.) Every minute, on the minute x 6 minutes: 

Clean and Jerk x 2 at 65% 

Bounding: 

C.) Eight sets of: 

Box Squat Jumps (demo) x 2

– You can use dumbbells and/or weight vest to weight these down, but speed trumps load. 

Strength (Accessory): 

D.) Two sets of: 

Bulgarian Split Squats x 8 (each leg) 

Conditioning: 

E.) Three rounds for time of,

6 Deadlifts (275/185)
12 Box Jumps (24/20)
18 T2B

Friday, June 6, 2014

Off Season: Day 58 (Active Recovery)


A.)  Rowing

For time:

50m Sled drag (135/70), out and back
100m Row       
50m Sled drag (135/70), out and back
200m Row
50m Sled drag (135/70), out and back
300m Row
50m Sled drag (135/70), out and back
400m Row
50m Sled drag (135/70), out and back
500m Row
50m Sled drag (135/70), out and back
600m Row
50m Sled drag (135/70), out and back
700m Row
50m Sled drag (135/70), out and back
800m Row
50m Sled drag (135/70), out and back
900m Row
50m Sled drag (135/70), out and back
1000m Row

No sled? Do a lighter DB or KB Farmers Carry. This isn't meant to be grueling, just get outside and work up a good sweat.

B.) AirDyne for 10 minutes at recovery pace.

C.) Mobility:


1. Posterior hip mobilization 
On all fours, position a stretching band around one quad, then place that foot in front of the opposite knee. Oscillate your hip against the band’s pull. GOOD FOR: Loosening up a stiff hip capsule or making you more efficient on a bike, or whenever you are in hip flexion. 

2. Shoulder extension, external rotation 
Place your hand through a stretching band and rotate your palm up. Grip the band and lean back, stretching your arm above your head and engaging the lat muscle. GOOD FOR: Opening up shoulder joints.

3. Anterior hip mobilization 
Place the stretching band around one quad’s hip crease and stretch that leg back, placing the knee on the ground and slowly rotating the hip forward. GOOD FOR: Loosening up tight hip flexors, common among runners, cyclists, and rowers. 

4. Ankle dorsiflexion 
Standing up, place stretching band just above the ankle and step forward with that leg. Move knee forward and oscillate outward. Repeat facing the other direction. GOOD FOR: Ankle flexibility, which helps save runners tremendous energy. 

5. 10-minute deep-squat test 
Stand with your feet shoulder width apart and lower your hips to your ankles, making sure to keep your feet flat on the ground. Remain in that position for 10 minutes, moving slightly to stimulate circulation. GOOD FOR: Increasing mobility in the ankles, knees, and hips. 

6. Couch stretch 
Start on all fours with your feet against the wall. Raise one leg so the shin and foot lie flat against the wall, then step the other leg forward, foot beneath you. Engage glutes, quads, and hip flexors by arching and relaxing your back. GOOD FOR: Opening up the entire anterior muscle chain, allowing you to fully extend your hips, knees, and ankles.