Day 135

A.) Every minute, on the minute, for 10 minutes:

Back Squat x 2 reps

*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%

B.) Every minute, on the minute, for 10 minutes:

Shoulder Press x 1 rep

(Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, 95+, 95+)

Immediately followed by…

C.) Every minute, on the minute, for 10 minutes:

Push Press x 1 rep

(Start with last attempted Shoulder Press and build from there on the minute.)

D.) Row

6 x 500m (1 minute rest)

Consistency is key.

Day 135

A.) Press

Bench Press (3 x MAX) @ 55-60%

(rest 3 minutes between efforts)

B.) Kettlebell Hell”

1.) In 3 minutes complete:

25 KB Swings 

15 Burpees

AMRAP of 1-arm KB Snatches from the hang in the remaining time.

Rest 1 minute

2.) In 3 minutes complete:

25 KB Swings 

15 Burpees

AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.

Rest 1 minute

3.) In 3 minutes complete:

25 KB Swings

15 Burpees

AMRAP of KB Goblet Squats in the remaining time. - KB can rest on chest.

Rest 5 minutes and repeat 1, 2 and 3 again.

Men: 2 pood (use a 70# dumbbell if needed)
Women: 1.5 pood (use a 50# dumbbell if needed)

Day 134

A.) Track Session

Perform all sets at your 1 Mile pace:

Run 400 Meters
Rest 60 seconds
Run 600 Meters
Rest 60 seconds
Run 800 Meters
Rest 60 seconds
Run 800 Meters
Rest 60 seconds
Run 600 Meters
Rest 60 seconds
Run 400 Meters

Total: 2 Miles

B.) Every 2 minutes and 30 seconds, for 20 minutes (8 sets):

Back Squat (6-4-2-6-4-2-4-4)

60% x 6 

70% x 4

80% x 2

70% x 6

80% x 4

90% x 2

85% x 4

85% x 4

C.) Three rounds, for quality

10 Barbell Rollouts

15 Russian KB Swings (Heavy)

20 MB Slams (20/10)

Day 133

A.) Squats

3×3 Pause Front Squats, hold the bottom position for 10 seconds

B.) “The Big Clean Complex”

6 sets of the following Complex :

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

C.) Five sets of:

DB Bench Press x 5

- rest 30s

DB One Arm Row x 10

- rest 60s

Day 132 (Active Recovery)

GCMC: Fight To Live Well

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. 

Active Recovery: These days are not "Rest days". You will recover faster, perform better every other day of the week, build up tolerance to volume, and be a better all-around athlete by moving on your recovery day. Doing something outside the box will get you more exposure and expand your margins of experience.

These days 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

Three sets of:
Swim 50 Meters
Rest 30 seconds

Two sets of:
Swim 100 Meters
Rest 60 seconds

One set of:
Swim 200 Meters
Rest 2 minutes

Two sets of:Swim 100 Meters
Rest 60 seconds

Three sets of:
Swim 50 Meters
Rest 30 seconds

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.

Day 131

A. ) EMOM x 20 Minutes:

1 Squat Clean @ 80%

B.) Deadlift

5 sets of 5, banded @ 40% plus band tension, rest minimally between sets

C.) For Time

50-40-30-20-10
Double Unders
10-10-10-10-10
Burpees

D.) Row

5 x 300m (rest 30s between efforts)

Day 130

A.) Five sets of:

Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 90 seconds
Weighted Chin-Ups x 4-6 reps @ 21X0
Rest 90 seconds

B.) Bench Press (5-3-1-3-3-2-8-8)

(Rest exactly 2 minutes between sets.)

*Set 1 – 5 reps @ 60%

*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 8 reps @ 75%
*Set 8 – 8 reps @ 75%

C.) Two sets for max reps of:

4 Minutes of Rowing (for meters)
3 Minutes of Ring Dips @ 10X1
(pause for one second at full extension)
2 Minutes of Chest-to-Bar Pull-Ups

Rest 4 minutes