10/1/11 - UPPER BODY MET-CON

Strength:
Incline Bench Press - 5x5

Met-Con:
5 Rounds for Time
HSPU - 5
10 lb Weighted Situps - 15
135 lb Close Grip Bench Press -12
DU - 50

Skill Work:
OH Tricep Extension - 3x6-8
Muscle-ups - 10 min

Notes:
For the weighted situps, try holding the weight over your head at all times. Don't pull your arms forward for leverage to get up.
Focus on your Triceps for the Close Grip Bench Press.
For the Muscle-ups, spend 10 minutes working technique and trying to do muscle-ups. Refer to the Muscle-up video on the Exercise & Demos page.

9/30/11 - LOWER BODY ME DAY

ME Work:
Deadlift - 1RM
Deadlift RP - 3xFailure

Met-Con:
4 Rounds for Time
95 lb Overhead Squat - 10
Toes to Bar - 15
20" Box Jumps - 20

Assistance:
Weighted Pull-ups - 5x3
DB Bentover Rows - 1x15-20

Notes:
Warm up really well and don't hurt yourself - listen to your body and don't try to do more than you can handle. Make small PR increases of 5 to 10 lbs.
On the Rest Pause sets, try to either use heavier weights or do more reps than you did last week.

9/29/11 - REST DAY

Make sure you get some good rest. You need it with how much heavy lifting we are doing.

9/28/11 - ENDURANCE

6 Rounds for Time
500 meter Run - 1
50 lb KB Swing - 15

Notes:
You can change the length of the run and number of rounds as needed. Just make sure that your total distance ends up around 3200 meters (2 miles) and your total KB Swings ends up around 90 reps. I will be doing six rounds of 500 meter runs and 15 KB Swings.

9/27/11 - UPPER BODY ME DAY

ME Work:
Shoulder Press - 1RM
Shoulder Press RP - 3xFailure
Push Press - 1x12-15

Met-Con:
4 Rounds for Time
Push-ups - 50
Ring Dips - 25

Assistance:
Skull Crushers - 2x6-8
DB Kickbacks - 1x12-15

Superset
DB Side Raises - 3x12-15
1.5 min Ab Plank - 3x1

Notes:
The Assistance Work is optional. Do them if you have the time and energy.
On the Ring Dips, try to keep your shoulders pushed back like when you pinch your shoulder blades together - don't roll them forward.

9/26/11 - LOWER BODY MET-CON

Strength
Back Squats - 5x5

Met-Con:
5 Rounds
95 lb Power Snatch - 10
Burpees - 20
Pull-ups - 20

Notes:
Adjust weight for Power Snatch if you need to.

9/24/11 - UPPER BODY MET-CON

Strength:

Incline Bench Press - 5x5

Met-Con:

4 Rounds for Time

135 lb Push Press - 5

Situps - 20

65 lb Overhead Tri Extension - 20

DU - 50

Assistance:

Tricep Pushups - 2x30

Notes:

Work up to a 5 RM on the Incline Bench Press.

Use the Perfect Pushups for the Tricep Pushups. Do this 60 sec after finishing your Met-Con.

9/23/11 - LOWER BODY ME DAY

ME Lift:
Deadlift - 3RM
Deadlift RP - 3xFailure

Met-Con:
10 min AMRAP
200 lb Front Squat - 5
24" Box Jumps - 10

Assistance Work:
Weighted Pull-ups - 2x8-12
DB Reverse Flies - 1x15-20
Toes to Ceiling - 2x20

Notes:
Once again, the assistance work is optional. Do it if you have the time and energy. However, in this case, I would emphasize doing at least the pull-ups.

If 200 lbs is too heavy for doing 5 rep Front Squats, adjust the weight as you need.

9/22/11 - REST DAY

9/21/11 - ENDURANCE

For Time:
5k Run - 1
Burpees - 50

Notes:
This workout is for time; however, if your legs are really sore, feel free to do the run at an easier pace and then kill it on the burpees. Otherwise, kill it on the whole workout.

9/20/11 - UPPER BODY ME DAY

Max Effort:
Shoulder Press - 3RM
Shoulder Press RP - 3xFailure
DB Push Press - 1x15-20

Met-Con:
10 min AMRAP
205 lb Bench Press - 5
30 lb Weighted Ring Dips - 10

Assistance Work:
DB Kickbacks - 3x15-20

Superset:
DB Side Raises - 3x12-15
Situps - 3x30

Notes:
Reminder - RP (Rest Pause) sets are to failure with a 20-30 second rest between sets.
Do the Assistance Work and Superset if you have time and energy.

9/19/11 - LOWER BODY MET-CON

Strength:
Back Squats - 5x5

Met-Con:
4 Rounds for Time:
135 lb Squat Clean - 5
Chest to Bar Pull-ups - 10
30" Box Jumps - 15

Notes:
Work up to your 5 RM on your Back Squat.

9/17/11 - MET-CON

10 Rounds for Time:

150 meter Hill Sprints

Walk/Jog back to starting point

Assistance Work:

Shoulder Press - 3x15

Notes:

For the Hill Sprints, sprint up the hill as fast as you can. Once you reach the top, immediately turn around and walk/job back to the beginning. Once you reach the starting point, immediately sprint back up the hill. Time each sprint separately.

If you don't have access to a good hill, do 10 rounds of 400 meter sprints with 60 second rests.

An alternative to the Shoulder Press today is 3xFailure of HSPU.

9/16/11 - MET-CON

"ADAM BROWN" (aka, The Beast)
2 Rounds for Time:
295 lb Deadlift - 24
24" Box Jumps - 24
20 lb Wall Ball - 24
195 lb Bench Press - 24
24" Box Jump - 24
20 lb Wall Ball - 24
145 lb Clean - 24

Notes:
The official weights for this workout are the ones listed. If the Deadlift is too heavy, the lowest you can go is 70% of your 1RM. Touch the bar to the ground each rep. You may want to wear a belt for this one.

You guys really need to make some medicine balls. You can substitute it this time with 25 lb DB Thrusters (totalling 50 lbs), but the Wall Ball is a very different exercise from the Thruster.

For the Cleans, you can do either Power Cleans or full Squat Cleans. Touch the bar to the ground each rep.

I have 2 barbells and still had to adjust weights on the bars for each of the lifts. I also had to break each of the lifts up into sets...

9/15/11 - REST DAY

Rest and recover in preparation for the beast...

9/14/11 - STRENGTH & MET-CON

Strength:
Shoulder Press - 5x5

"Annie"
50-40-30-20-10
DU
Sit-ups

Assistance:
DB Side Raises - 3x15
OH Tri Extension - 3x8-12
Perfect Tri Push-up (no pause) - 1xFailure

Notes:
For the Shoulder Press, work up to your 5 RM. Touch the bar to your chest each rep.

For the Perfect Tri Push-ups, use the Perfect Push-ups and do as many reps as possible without pausing at all - once you pause, you're done. Keep your upper arm parallel to your body with your elbows pointing toward your feet - focus on using your triceps.

9/13/11 - MET-CON

15-12-9-6-3
135lb Power Cleans
Bar-Facing Burpees

Notes:
When doing the Bar-Facing Burpees, make sure you jump over the bar with both feet at the same time. Don't just step over the bar. Be careful not to trip...

9/12/11 - MET-CON

CFWOD 8/15/11
Minute 1 - 1 HSPU, 1 Pull-up
Minute 2 - 2 HSPU, 2 Pull-up
Minute 3 - 3 HSPU, 3 Pull-up...

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Notes:
Do each round within a minute. So at 10 minutes, you will do 10 HSPU and 10 Pull-ups in that minute. You can break it up into 5 HSPU, 5 Pull-ups, 5 HSPU, 5 Pull-ups if you like. What matters is that you complete the total number of reps within that minute. This workout will get more difficult the farther you go. It will get more difficult to complete the required number of reps within 1 min since the number of reps increases each minute...

Record the number of minutes that are able to reach while completing both HSPU and Pullups for that minute. Then record the number you get to with just Pull-ups... For example, if you are able to complete round 15 with HSPU and 15 Pull-ups, record 15 min. If you then get to 25 min with just Pull-ups, record +10 min of Pull-ups.

9/10/11 - MET-CON

2 Rounds:
DU - 200
Burpee - 50
60 lb Weighted Lunges - 20
50 lb KB Swing - 50
Run - 800 meters


Notes:
You can use 30 lb DB's for the Lunges or a 60 lb bar on your shoulders.

9/9/11 - MET-CON

4 Rounds for Time:
HSPU - 10
100 lb Front Squat - 15
20 lb Wall Ball - 20
Situps - 25
DU - 50


Notes:
This isn't the 'BEAST' workout I referred to yesterday. I decided to go with Carlie to Moses Lake, so I had to improvise.
I used 50 lb DB's for the Front Squats. You can use a barbell. You can substitute Wall Balls with 24" Box Jumps.

9/8/11 - REST DAY

Get some good rest. Tomorrow's workout is a BEAST!

9/7/11 - MET-CON

Randy
For Time:
75 lb Power Snatch - 75 reps

Back Work
Weighted Pull-ups - 5x3

Notes:
For the Power Snatches, do a few warm-up sets to get in the groove. Light weight snatches aren't very difficult to do. You're finished position should be the same as the Overhead Squat position. Do consecutive reps and take breaks when needed. One of the videos below says to re-address the bar after every rep, but since we're doing a light weight, just touch and go like you would a Power Clean.

Watch these videos:
http://www.youtube.com/watch?v=7h4r8tWGAKM
http://www.5min.com/Video/How-To-Gain-Strength-Power-Snatch-6184772

9/6/11 MET-CON

Fran:
21-15-9 reps of
95 lb Thrusters
Pull-ups

Assistance:
Shoulder Press - 5x5
Weighted Dips - 3x6-8

9/5/11 - MET-CON

2 Rounds:
1 mile Run for time
Rest 60 sec
Body Weight Bench Press for reps (not timed)
Rest 60 sec
Toes to Bar for reps (not timed)
Rest 60 sec


Notes:
Rest 60 seconds between each exercise.
Time each run separately.
For the bench press and toes to bar, complete as many unbroken reps as possible per round. Unbroken means without setting the bar down for the BP and not letting go of the bar for the toes to bar.

9/3/11 - UPPER BODY MET-CON

Push Jerk - 5x5

5 Rounds for Time:
115 lb Push Press - 10
30 lb Weighted Ring Dips - 15
Situps - 20

Assistance Work:
HSPU - 30 reps for time
DB Side Raises - 2x6-8
DB Kickbacks - 2x8-12

Notes:
For the HSPU, do a total of 30 reps as fast as you can. Touch your head to the ground on the decent and extend your arms fully on the ascent.

9/2/11 - LOWER BODY ME DAY

Back Squat - 3RM
Back Squat RP - 3xFailure
Good Mornings - 1x10-12
Deadlift - 2x6-8

Superset:
Weighted Chin-ups - 3x6-8
DB Bentover Rows - 3x8-12

DB Reverse Flies - 1x15-20
Toes to Bar - 40 reps

Notes:
For the DB Bentover Rows, set your bench to the incline position. Then sit with your chest resting on the inclined bench. Row both DB's at the same time while resting your chest on the bench.

9/1/11 - REST DAY

Notes: I decided to make today an active rest day and did a 3.6 mile jog.