12/31/11

Warm-Up:
3 Rounds
Wall Ball - 10
24" Box Jump - 10

Skill:
Ring HSPU - 5 min

Met-Con:
For Time
Run 2 miles
Rest 2 min
95 lb Thrusters - 20
24" Box Jumps - 20
45 lb OH Walking Lunges - 20
24" Box Jumps - 20
95 lb Thrusters - 20
Rest 2 min
Run 2 miles

Assistance:
Ab Planks 3x1.5 min
OH Tricep Extension - 3x15-20
Tricep Push-ups - 3x20+

12/30/11

Warm-up:
3 Rounds
Push-up - 15
Box Jumps - 10 (33", 36", 39")

ME Lift:
Front Squat - 6x2

Met-Con:
20 min AMRAP, 2 min of Each
DU
135 lb Power Clean
Barbell Burpees
20 lb Wall Ball
Rest 2 min

Assistance:
1 Legged Squat, RL - 2x10
1 Legged Squat, LL - 2x10
L-Sit Rope Climb - 6x1
Inverted Row - 3x12-15

12/28/11

Warm-up:
2 Rounds
DB Push Press -
Tri Pushups -
DU -

ME Lift:
10-9-8-7-6-5-4-3-2-1
Shoulder Press

Met-Con:
7 min AMRAP
Wall Climb - 5
DU - 50
For Time
75 lb Push Press - 100

Assistance:
Incline Bench Press - 3x12-15
Skull Crushers - 2x10-12
DB Kickbacks - 2x12-15

12/27/11

Warm-up:
Jog - 1/2 mile

Met-Con:
4 Round Relay
135 lb Front Rack Carry - 100 meters
Run - 300 meters

Cool Down:
Jog - 1 mile

Assistance:
L-Sits - 3xFor Max Time
135 lb High Pulls - 3x12-15
50 lb KB High Pulls - 2x15-20

Notes:
Met-Con: Do relay in a team of 2. 1st person starts with 100 meter carry while the 2nd runs 300 meters in the opposite direction (starting in the same position). Once the 100 meter carry is complete, the 2nd person picks up the bar and carries it 100 meters back to the start position while the 1st person runs 300 meters back to the start position. Each person completes 4 full rounds.

12/26/11

Warm-up (DE):
Box Squats - 10x2

ME Lift:
Snatch Grip Deadlift - 5x3
Alt: Weighted Pull-ups - 5x3

Met-Con:
10 min AMRAP
135 lb Squat Clean - 5
Toes 2 Bar - 10

Assistance:
Strict Pullups - 2xFailure
Single Arm Barbell Row, RH - 2x10-12
Single Arm Barbell Row, LH - 2x10-12
Bicep Curls - 2x12-15

12/24/11 - Christmas Eve

Warm-Up:
3 Rounds
Wall Climb - 2
30" Box Jump - 10

Skill:
Hold for Max Time Each
Handstand Extended Hold - 3x1

Met-Con:
For Time
DU - 100
Run 560 meter
155 lb Bench Press - 30
Run 560 meter
75 lb Shoulder Press - 30
Run 560 meter
Incline Pushups - 30
Run 560 meter
DU - 100

Assistance:
DB Lateral Raises - 2x12-15
Front Raises - 2x12-15
Tate Press - 2x8-10
DB Kickbacks - 2x12-15

Notes:
Handstand Extended Holds - hold the extended handstand position against a wall for as long as you can. Record your time for each set.

12/23/11

Warm-up:

3 Rounds

20 lb Wall Ball - 10

50 lb KB Swings - 10

ME Lift:

Overhead Squat - 3-3-3-3-3-3-3

Met-Con:

8 Rounds Tabata (20 sec work, 8 sec rest - for total reps)

95 lb Front Squat

75 lb SDHP

60 seconds Rest

2 min AMRAP

Toes to Bar

Assistance:

10' L-Sit Rope Climb - 3x1

Weighted 24" Step Ups - 2x12

Reverse DB Flies - 2x12-15

Rope Inversions - 2x10

12/22/11 - REST DAY

12/21/11 - Upper Body

Warm-up:
2 Rounds
Ring Push-ups - 15 (below parallel)
JM Press - 10
DB Lateral Raises - 15
DU - 50

ME Lift:
Push Press - 5-5-4-4-3-2-1 (each set should be heavy)

Met-Con:
5 min AMRAP Ladder
HSPU - 1-2-3-4-5...
DU - 10-20-30-40-50...
3 Rounds for Time (timer starts immediately after 5 min AMRAP ends)
Pull-ups - 15
Wall Climbs - 5

Assistance:
Floor Press - 3x6-8
Dips - 3x10-20
Skull Crushers - 2x10-12

Notes:
ME Lift - warm up well. All working sets should be near max efforts for specified reps.
Met-Con - no rest between AMRAP and timed rounds - it is one workout with 2 scores.
AMRAP Ladder - start with 1 HSPU and 10 DU, then 2 HSPU and 20 DU, etc. List your last completed set plus extra reps.
3 Rounds for Time - the clock for the timed rounds portion begins immediately after your 5 min AMRAP ends. So once 5 minutes is up, the timer starts.
Floor Press - http://www.youtube.com/watch?v=DoZX2yPrwkE

12/20/11 - Skill, Core, Cardio

Warm-up:
1 mile Jog

Skill:
Hang Squat Snatches - 3x5 (light weight)

Core Met-Con:
For Time
Start: V-Ups - 1x20
3 Rounds
185/225 lb Front Rack Barbell Carry - 50 ft
50 lb KB Turkish Get-up - 4
End: V-Ups - 1x20

Complete the entire met-con for time. Start with 1 set of 20 V-Ups, do 3 rounds of the Front Rack BB Carry and Turkish Get-ups, then end with 1 set of 20 V-Ups. Not sure which weight will be best for the Rack Carries, so I posted 2 possible weights.

Cool Down:
1 mile Jog

Notes:
V-Ups: http://www.youtube.com/watch?v=C1MU1YPGMCo
Front Rack Barbell Carry: http://www.youtube.com/watch?feature=player_embedded&v=dZBSzSXzJkU

12/19/11 - Lower Body ME

Warm-up:
3 Rounds (not for time)
95 lb Good Mornings - 5
50 lb Goblet Squats - 5
Pull-ups - 10

ME Lift:
Snatch Grip Deadlift - 3-3-3-3-3

Met-Con:
10 min AMRAP
95 lb Power Snatch - 5
24" Box Jump - 10

Assistance:
Weighted Chest to Bar Pull-ups - 3x5
Single Arm Bent Over Barbell Rows - 2x6-8
DB Bicep Curls - 2x12-15

New Phase

Today we begin a new programming phase:

Monday = heavy day with intense met-cons, focused on lower body and pulls.
Tuesday = light day focusing on technique, cardio, and core isolation.
Wednesday = heavy day with intense met-cons, focused on upper body and pushing
Thursday = rest day
Friday = heavy day with intense met-cons, focused on lower body
Saturday = medium/light day focusing on technique, cardio endurance, and upper body strength
Sunday = always a rest day

This is the general plan for now. I may make adjustments as we go along...

12/16/11

3 Rounds for Time

35 lb Dumbbell squat snatch, RH - 15

Sit-ups - 15

35 lb Dumbbell squat snatch, LH - 15

Toes to bar - 15

12/15/11 - REST DAY

12/14/11 - CINDY

Warm-up

CINDY
20 min AMRAP
Pullup- 5
Pushup - 10
Squat - 15

This is a benchmark test to see how we are doing after our last phase.

12/13/11 - RECOVER

Today is another recovery day. I plan on doing a 3 to 4 mile jog and do some calisthenics.

3-4 mile Jog

12/12/11 - RECOVERY

Today and tomorrow are recovery days. Not only do I want to recover from the Gorilla Games, but I want to allow my body to recover from the intense training that preceded the competition before starting our next cycle.

Mobility

Technique

Light Run or Met-con

12/9/11

Today is another tapered day in preparation for the Gorilla Games tomorrow. While I do not have a specific program for today, I plan to work on the following:

Mobility Work: 15 min

Box Jump Technique: 5 min

Rope Climb Technique: 5 min

Snatch Technique: 5 min

2 mile Jog

12/8/11 = REST DAY

Rest, Rest, and Rest

12/7/11 - Tapering

Today begins the Tapering/Active Recovery days in preparation for the Gorilla Games. The goal is to allow our muscles, tendons, and central nervous system some time to recover before the competition.

Mobility Work - 20 min

Deadlift Technique - using light weight, work on lifting and lowering form

Double Unders - 4x100

Tomorrow will be a full rest day. Friday I plan on doing more mobility and technique work and a short low intensity run/jog.

12/5/11

Strength:
Power Cleans - 5x3

Rest

Met-Con #1:
For Time
10' Seated Rope Climb - 3
560 meter Run - 1
24" Box Jumps - 30
10' Seated Rope Climb - 2
560 meter Run - 1
24" Box Jumps - 20
10' Seated Rope Climb - 1
560 meter Run - 1
24" Box Jumps - 10

Rest

Met-Con #2:
3 Rounds for Time
215 lb Front Squat - 3
Pull-ups - 10

Assistance:
DB Bicep Curls - 2x10-12
High Pulls - 2x10-12
Inverted Row - 2x12-15

Notes:
Work up to a 3RM on the Power Cleans.
Go all out on the met-con's, but don't hurt yourself before the competition. If 215 lbs is too heavy for the Front Squats, then adjust the weight.

12/5/11

I will be hitting it hard today and tomorrow this week. Wednesday to Friday, I will be resting and doing active recovery in preparation for the Gorilla Games on Saturday!!!

Strength:
Push Press - 5x5

Met-Con #1:
4 Rounds for Time
30 lb DB/KB Turkish Get Up LH - 2
30 lb DB/KB Turkish Get Up RH - 2
Ab Planks - 1.5 min unbroken (if you break form, you start over)

Rest

Met-Con #2:
3 Rounds for Time
75 lb Hang Squat Snatch - 10
Push-ups - 20
DU - 75

Assistance:
Skull Crushers - 2x10-12
DB Kickbacks - 2x12-15

Notes:
Turkish Get Up: http://vimeo.com/10935879

12/3/11

Strength:
3 Rep Deadlift Ladder - 250-275-300-325-350-375-400-425-450
Work up the ladder as far as you can. Must complete 3 reps within 20 sec of first attempt at each weight. Rest only to adjust weight plus 10 sec.

Rest

Met-Con #1:
10 min AMRAP
Burpees - 5
Pull-ups - 10
50 lb KB Swings - 15

Rest

Met-Con #2:
3 Rounds for Time
10' Seated Rope Climb - 3
50 lb KB Farmer Carries - 200 ft
Toes 2 Bar - 15

Assistance:
Bicep Curls - 2x10-12
Reverse DB Flies - 2x15-20
Good Mornings - 2x12-15

12/2/11

Skill:
Snatch Balance - 5x8-12

Met-Con #1:
2 Round AMRAP
24" Box Jump - 1 min
95 lb Front Squat - 1 min
50 DB Power Clean - 1 min
Rest - 1 min

Rest

Met-Con #2:
5 Rounds for Time
45 lb Sot Press - 5
DU - 50

Assistance:
20 lb Wall Ball without Squating - 4x10
DB Lateral Raises - 2x15-20
Tricep Push-ups - 2x20-30
DB Kickbacks - 2x15-20

Notes:
50 lb DB Power Cleans: try lifting the weights from between the legs, instead of outside the legs, in order to more closely simulate an Atlas Stone lift. Total weight = 100 lbs.
Sots Press: http://www.youtube.com/watch?v=_vGFlszlbVY. This is basically a behind the head shoulder press with a snatch grip in a below parallel squating position. Fun!!!
20 lb Wall Ball without Squating: do a Wall Ball without squating. So basically, from the standing position through the medicine ball from the chest straight up as high as you can. Don't dip at the knees or hips when throwing.

As always, be careful and don't hurt yourself. If something hurts, in a bad way, don't do it. Research proper technique on your own.