Day 128

A. Max Effort

Bench Press (1RM)

B. Accessory Work

DB Bench Press 2 x MAX

C. Superset

4 sets of,

Seated Row x 12
rest 30s
BPA x 15
rest 60s

D. Vanity Work

Three sets of,

Preacher Curl x 8
rest 30s
Bulgarian Split Squat 1 1/2 reps x 12 (Each leg)
rest 60s

Day 60

A. Warm-up

PRONE SHOULDER ROTATION WITH BAND (1 x 10 reps)

BLACKBURNS, AKA "Y-HANDCUFF" (1 x 10 reps)

KNEELING THORACIC EXTENSION (1 x 10 reps per side)

STATIC LAT STRETCH (1 x 20-30 sec. per side)

B. Superset

INCLINE DUMBBELL BENCH PRESS (3 x 8) 6-sec. eccentric (lowering)

*Use 20% 1RM of your normal bench press*

rest 20 sec.

ECCENTRIC-FOCUS NEUTRAL GRIP LAT PULL-DOWN (3 x 5/ per arm)

pulling down with both arms and raising with only one arm.

Rest 90s 

C. Strength Circuit

Three sets of:

Seated Overhead Press with Dumbbells x 10-12 reps
Rest 45-60 seconds
Strict Supinated-Grip Pull-Ups x 8-10 reps
Rest 45-60 seconds
Bent-Over Barbell Rows x 6-8 reps
Rest 45-60 seconds
Band Pull-Aparts x 20 reps
Rest 45-60 seconds

D. Vanity Work

Superset your favorite Bicep and Tricep exercise (3x12) 

Day 57

A. Max Effort

Bench Press (Work up to 3RM)

B. Accessory

DB Floor Press (2 x MAX)

- Rest 2-3 minutes between efforts. 

- Pick a weight you can get 15-20 reps on for your first set.

C. Superset (3 sets of)

Pull-Ups x 6-8 (Weighted if applicable)

BPA x 12

D. MetCon (Time)

21-18-15-12-9-6-3 

Plate GTOH* (45/25) 

5 Burpees and 30 Double Unders between rounds. 

*ground to overhead anyhow with a plate. 

Day 23

A. 5 Rounds NOT for time of:

500-400-300-200-100m Row
5 Bench Press (225/135)
10 Bent Over Row (155/95)
15 Weighted AbMat Sit-Ups

B. Three sets of,

DB Bench Press x 8-10

Rest 30s

Seated Row x 12

Rest 60s

C. Three Sets of,

DB Floor Press x 20

Rest 30s

Band Pull Aparts x 20

Rest 60s

Day 6

A.) Bench

Bench Press (5x2,3x3) @ 80%

B.) "Beach Season" 

10-1 Bench Press (135/95) 

1-10 Strict Pull-up

C.) Accessory Work

50 Band Pull Aparts

100 Banded Good Mornings 

50 Band Pull Apart

D.) Tabata

Hollow Rocks

Day 191

A.) Squat

Front Squat (7×2, 1×3) @ 80%

B.) EMOM x 20 Minutes:

Odd: Chest-To-Bar Pull-Ups 

Even: 15 Wall Balls (20/14)

Pick a rep count you can maintain for all 10 sets of Chest-to-bar Pull-ups.

C.) Weighted Strict Chin-Ups (5 x 5)

Rest 90-120 seconds between sets. Heavy as possible.

D.) Double Bent Over Dumbbell Row (3 x 10)

Rest 90-120 seconds between sets. Heavy as possible.

E.) Band Pull-Aparts (5 x 20)

Rest 60-90 seconds between sets. Switch Under and Overhand Every 10 reps.

Day 187

A.) Squats

Front Squat 7 x 1

Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavy singles, not to necessarily max out. All 7 sets should be at 85% or higher.

B.) Pulls

EMOM x 10 minutes: Strict Pull-Ups

Pick reps you can maintain for all 10 sets consistently.

C.) Accessory

DB Single Arm Rows: 3 x 20/Side

Rest 90-120 seconds between sets. Heavy as possible.

D.) Band Shoulder Series: 4 sets for quality of,

Overhand Pull-Aparts x 10

Underhand Pull-Aparts x 10

Face Pull x 10

Day 177

A.) Weighted Chin-Up 

Work up to 3RM

B.) Stationary Dips (2 x MAX)

Rest 3 minutes between max efforts.

C.) Superset

DB Single Arm Row (4 x 12)
Rest 30s
BPA (4 x 20)
Rest 30s

D.) Superset

DB Overhead Tricep Extension (3 x 12)
Rest 30s
Hammer Curls (3 x 12)
Rest 30s

Day 147

A.) Hang Snatch: 5 x 3

Warm-up as needed. Rest 90-120 seconds between sets. 

Establish a heavy set for the day, that counts as (1) working set, your other 4 sets should be at 80% of your days heaviest or higher. Use straps if you need them them. All reps are full Squat.

B.) Back Squat: (10-8-6-6-6)

Warm-up as needed. Rest 90-120 seconds between sets.

60% x 10

65% x 8

70% x 6

75% x 6

80% x 6

C.) Front Squat (5-5-5-5)

Warm-up as needed. Rest 90-120 seconds between sets.

60% x 5

70% x 5

75% x 5

75% x 5

D.) Conditioning

Every 3 minutes for 18 minutes (6 Sets): 

400m Run

E.) Accessory Work

Banded Good Morning: 3 x 15

BPA x 25

Day 127 (Westside Barbell Throwback)

A little Westside Barbell Repetition Upper Body throwback:

A.) DB Incline Bench Press (4 x 12)

B1.) Neutral Grip Lat Pull-Down (4 x 10)
B1.) Face Pull (4 x 12)

C.) DB Seated Military Press (4 x 8)

D1.) Hammer Curls (3 x 10)
D2.) DB Tricep Extension (3 x 10)

E.) 100 total Band Pull-Aparts

Day 123

A.) Push Press + Split Jerk  (8 x 1+1)

- Build over the course of the 8 sets.

B.) Stationary Dips 2 x MAX reps

- Rest 3 Minutes between efforts

C.) Superset: 5 Sets of, 

DB One Arm Row x 6-8

- Rest 30s

BPA x 12

- Rest 30s

D.) Gymnastics

Butterfly Pull-Ups (5 x 20)

- If you don't have these consistently, work on technique

Day 109

A.) Bounding & Sprinting

a.) 4 x 6 Hurdle Hops (demo)

b.) EMOM x 10: 100yd run
c.) 6 sets of stadium stairs (demo)

B.) Press

a.) 5×3 Push Press, climbing

b.) 15 BPA between sets

C.) 5 Rounds NOT for time of:

500-400-300-200-100m Row

5 Bench Press (225/135)
10 Bent Over Row (135/95)
15 ABmat sit-ups

Day 85

A.) Press

Behind the Neck Split Press – Work up to a heavy set of 3

For the split press, get into your jerk position with the bar on your traps. Focus on keeping tight in your split stance while pressing the bar overhead. Demo

B.) Bench

Bench Press

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%

Rest 2-3 minutes between sets.

C.) Three sets of:

Strict Chin-Up x 8

Rest 30s

Band Pull Apart x 12

Rest 30s

D.) Joe D's "3-6-12" Badass Biceps Builder

1.) Eccentric Chin-ups (close, underhand grip): 3 reps, 10sec. each lowering

2.) 1½ rep Incline Dumbell Curls: 6 reps

3.) Band Curls: 12 reps

- Rest 10-15s between each exercise. 

- Rest 3 minutes between each tri-set.
- Repeat for 2-5 tri-sets.

- DEMO

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

Off Season: Day 55

A.) Clean and Jerk

Every Minute, on the minute for 12 minutes:

Hang Squat Clean + Jerk (1+1)

Minutes 1-4 @ 75%

Minutes 5-8 @ 80%

Minutes 9-12 @ 90% 

B.) Squats

1. Back Squat 2×3 (across or climbing, athletes choice)
2. Front Squat 3×2 (across or climbing, athletes choice)

C.) MetCon

For Time:
1K Row

-immediately followed by- 

21-15-9 of:

KBS (70/53)

Burpees 

D.) Accessory Work

100 Face Pulls
100 Band Pull aparts

Off Season: Day 53

A.)  3 rounds of “Lynne”

A: Bodyweight Bench Press, Max Reps

B: Max Pull-ups, Max Reps - If you can do over 50 kipping pull ups, these should be done as strict pull ups.

Move directly from movement A to movement B.  Rest as needed after movement B.

B.)  Overhead Strength

A: 3×8 Strict Press, across
B: 3×5 Push Press, across

C.) Four sets of, 

Band Pull-aparts x 12 - demo vid.

D.) Four sets of,   

Dumbbell Shrugs x 8-10 (Shrug up and back, not up and forward.)

Off Season: Day 50

A.) Strength

1.) Bench Press (5RM)

2.) Bench Press 3 x 2 with (5RM)

B.) Gymnastics 

6 x Max Rep Strict Chin-Ups 

(rest 1 minute between sets)

C.) 3 Rounds of, (Giant set)

1-arm DB Bent Over Row ×10 each arm (across)

Banded Triceps Push-down x 20

Band Pull Aparts x 15

No rest between movements, rest as needed between sets.

D.) Core:

20 Strict T2B

20 MB Slams

Be Balanced

A.) Deadlift (10-10-8-6-4)
(Rest 2-3 minutes between sets.)

*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%

B.) MetCon: 5 rounds for time of,

10 Power Cleans (135/95)
10 Burpees

C.) Three sets, not for time, of:

Bent-Over Barbell Row x 8 reps
Rest 30 seconds
Band Pull Apart's x 12 reps
Rest 30 seconds
Weighted Back/Hip Extension x 12 reps
Rest 60 seconds

___________________________________________________________

*Reebok CrossFit ONE ROAD TRIP! 

The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

Pump it up

A.) Bench Press - (3RM)

- Progressively RAMP up to a 3RM Bench Press

- You should reach your top set in 6-8 sets.

ex.
135 x 5, 155 x 5, 175 x 3, 195 x 3, 215 x 3, 235 x 3, 245 x 3, 255 x 3 (3RM)

- No slow or grinding reps.

B.) Accessory Work: 2 sets of MAX reps of,

DB Floor Press (Neutral Grip) 

- Rest 3 minutes between sets
- Choose a weight you can get 15+ reps with, and go for max reps each set.

C.)  Strength (Superset): 3 Sets of, 

           (1 minute rest after each superset)

Barbell Row x 8
Band Pull Aparts x 12

D.) MetCon: EMOM x 10 Minutes

Top of the minute: 10 Dips (Sub any pushing variation)
Every :30 mark: 5 Strict Pull-ups
__________________________________________________________________________

*Reminder: Reebok CrossFit ONE ROAD TRIP! The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

Pumped Up

Warm-up; 3 Rounds, not for time of:

OH Squat Hold (Bar) x 25 Seconds
10 Wall Slides
12 BPA

Strength: Five sets of: 2 Power Clean + 1 Push Press

Sets 1-3 @ 75%
Sets 4-5 @ 80%

Strength: Bench Press (5-5-5)

(Wendler Week 4: Deload)

*10 STRICT Pull-ups between sets (40 total)*

40% x 5
50% x 5
60% x 5

- This is a deload week for the core lifts of our programming. Follow it as perscribed as we will be adding 5 # to all upper body lifts starting next week, and 10# to all lower body lifts. This week is meant to give your joints a break and focus on form over weight.

- "While it may seem counter-intuitive to take weight off the bar when the goal is to add weight to it, starting lighter allows you more room to progress forward. This is a very hard pill to swallow for most lifters. They want to start heavy and they want to start now. This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego." - Jim Wendler

MetCon: 1-10 Clean & Jerk (135/95)

*Complete 1 round of "Cindy" as you ascend the ladder.*

- "Cindy": 5 Pull-ups, 10 Push-ups, 15 Air Squats

ex. 

1 Clean & Jerk

1 Round of "Cindy"

2 Clean & Jerks

1 Round of "Cindy"

3 Clean & Jerks etc..