Rest Day
Enjoy the weekend
August 31, 2012
August 30, 2012
Daily WOD - 8/31/2012
OLY
"Shankle complex"
3 Hang pulls + shrug
1 Hang Clean
2 Jerks
AHAP
Strength
Max Jerks @225# x 3 attempts - rest 2 minutes between efforts
Front Squat x 5-3-1 - heavy, not maximal.
Pendlay Row 5 x 5 , 60s rest between sets. Go heavier than last time.
Conditioning
800m run
30 MU
800m run
"Shankle complex"
3 Hang pulls + shrug
1 Hang Clean
2 Jerks
AHAP
Strength
Max Jerks @225# x 3 attempts - rest 2 minutes between efforts
Front Squat x 5-3-1 - heavy, not maximal.
Pendlay Row 5 x 5 , 60s rest between sets. Go heavier than last time.
Conditioning
800m run
30 MU
800m run
August 29, 2012
August 28, 2012
Daily WOD 8/29/2012
OLY
7 x 1 of 1 Power Snatch + Heaving Snatch Balance + OHS - rest 60s
Strength
2x Max Rep OHS @ 225# - rest 3 minutes
Conditioning
5 rounds - 1 minute to complete 30 - 32kg KB swings, 1 minute rest
For every round not complete, row 1000m at the end of the workout.
7 x 1 of 1 Power Snatch + Heaving Snatch Balance + OHS - rest 60s
Strength
2x Max Rep OHS @ 225# - rest 3 minutes
Conditioning
5 rounds - 1 minute to complete 30 - 32kg KB swings, 1 minute rest
For every round not complete, row 1000m at the end of the workout.
August 27, 2012
Daily WOD 8/28/2012
OLY
7 x 3 Hi-Hang Clean - rest 60s between sets
Strength
3 x 5 Back squat
1 x 5 Deficit deadlift - PERFECT form
Conditioning
5-4-3-2-1
225# squat clean
parallette HSPU
rest 3 minutes
500m row
50 T2B
7 x 3 Hi-Hang Clean - rest 60s between sets
Strength
3 x 5 Back squat
1 x 5 Deficit deadlift - PERFECT form
Conditioning
5-4-3-2-1
225# squat clean
parallette HSPU
rest 3 minutes
500m row
50 T2B
August 26, 2012
Daily WOD 8/27/2012
Take 15-20 minutes to really warm up. A long dynamic warmup, mobility work, a 400m run or 500m row. Get a good sweat going.
WOD
For time:
21-15-9
Power Cleans @135#
Ring Dips
Rest 10 minutes
135# Snatch x 30 reps
Rest 10 minutes
21-15-9
Thrusters @95#
Pullups
WOD
For time:
21-15-9
Power Cleans @135#
Ring Dips
Rest 10 minutes
135# Snatch x 30 reps
Rest 10 minutes
21-15-9
Thrusters @95#
Pullups
August 24, 2012
Daily WOD 8/25/2012
OLY
1. 20-25 minutes to establish a max Snatch
2. 20-25 minutes to establish a max Clean
Strength
Front Squat - based off 1rm
Set 1- 5 reps @70%
Set 2- 5 reps @75%
Set 3- 5 reps @80%
Set 4- 4 reps @85%
Set 5- 3 reps @90%
Set 6 -2 reps @95%
Conditioning
30 rounds
Row 30s
Rest 30s
Don't be concerned with numbers. I didn't write establish a new PR, I wrote establish a max. Max means for the day. So if you're feeling like shit, then don't push it. Keep your form good, focus on technique and if you're hitting your lifts, then keep building up.
If you fail 3 lifts , drop 20 pounds and build back up. Call it a day if you fail a lift after that.
1. 20-25 minutes to establish a max Snatch
2. 20-25 minutes to establish a max Clean
Strength
Front Squat - based off 1rm
Set 1- 5 reps @70%
Set 2- 5 reps @75%
Set 3- 5 reps @80%
Set 4- 4 reps @85%
Set 5- 3 reps @90%
Set 6 -2 reps @95%
Conditioning
30 rounds
Row 30s
Rest 30s
Don't be concerned with numbers. I didn't write establish a new PR, I wrote establish a max. Max means for the day. So if you're feeling like shit, then don't push it. Keep your form good, focus on technique and if you're hitting your lifts, then keep building up.
If you fail 3 lifts , drop 20 pounds and build back up. Call it a day if you fail a lift after that.
August 23, 2012
WOD 8/24/2012
OLY
1. Establish a heavy jerk in 20-25 minutes
2. EMOTM for 10 minutes, 2 jerks @85% heaviest jerk
Strength
1. 7x2 Speed Band Deadlift - 60s rest between sets - these should be heavy, but fast. Do not touch and go.
Conditioning
5 rounds
315 DL x 5
Bar Muscle Up x 6
rest 5 minutes
EMOTM for 10 minutes - 15 wall balls - if the clock catches you, the workout is over. The goal is to finish each set within 30 seconds.
1. Establish a heavy jerk in 20-25 minutes
2. EMOTM for 10 minutes, 2 jerks @85% heaviest jerk
Strength
1. 7x2 Speed Band Deadlift - 60s rest between sets - these should be heavy, but fast. Do not touch and go.
Conditioning
5 rounds
315 DL x 5
Bar Muscle Up x 6
rest 5 minutes
EMOTM for 10 minutes - 15 wall balls - if the clock catches you, the workout is over. The goal is to finish each set within 30 seconds.
August 22, 2012
August 21, 2012
WOD 8/22/2012
OLY
1. Clean Pull + Hang Power Clean - 7-10 sets - rest 60s - AHAP
Strength
1. 5 x 5 Back Squat @5RM. This should be HEAVY. Same weight across the board. Rest 5-8 minutes between sets.
2. Pendlay Row 5 x 5 - rest 60s between sets
Conditioning
5 rounds of :
200m row
20 burpees
3 rope climbs
rest 2 minutes between rounds
1. Clean Pull + Hang Power Clean - 7-10 sets - rest 60s - AHAP
Strength
1. 5 x 5 Back Squat @5RM. This should be HEAVY. Same weight across the board. Rest 5-8 minutes between sets.
2. Pendlay Row 5 x 5 - rest 60s between sets
Conditioning
5 rounds of :
200m row
20 burpees
3 rope climbs
rest 2 minutes between rounds
August 20, 2012
Daily Dose Of Awesomeness
https://www.facebook.com/PumpGames
This is the next upcoming competition. The program isn't going to be changed much. He has (Scott) posted two workouts so far, and i'm sure some more are to come. We'll play with them a little bit, but don't expect to have the whole week switched around.
I booked our hotel for the weekend. Scott says it's within walking distance, so that's nice.
Ramada East Hanover
130 New Jersey 10 West
East Hanover
973-386-5622
www.easthanoverramada.com
www.easthanoverramada.com
Joe and Dave, you're bunking with me. We'll have 2 queens, and
most likely able to get a roll-out. I'll also be driving. I ask that you
guys prepare your supplements properly before we leave. We are also going to go
to the super-market (Trader Joes) and stock up for the weekend so we can save
money, and time.
Guys, I want you to start moving a little quicker through the workouts. Heart rates should be kept high, sessions should not go past 2 hours (tops). Even if it takes you some time building up, you should have an idea of your numbers and get there rather quickly.
3 sets of max L-sit - 2011 games standard - rest 60s between attempts
400m run
OLY:
Snatch from floor + hang snatch - heavy "single" then proceed to....
Snatch singles - near maximal weight - 3-5 sets @90% and above
Strength:
3 sets of 5 of:
Weighted ring dips (AHAP) - rest 60s
Shoulder Press - (AHAP) - rest 60s
Conditioning:
9-6-3
Thrusters @165#/185#/205#
Muscle ups
Accessory :
5 sets of:
10 Supine Ring Pull-ups
12 GHD situps
An analysis of Joe "The Juice" "Joey" Arias food log
5 days out of the week this is pretty dam accurate
meal 1 - 4 strips bacon , 2 whole eggs , 6 egg whites
half avacado , fruit (usually apples and cantelope)
pre-wod shake - 10 bcaa , 10 glutamine , 25 g karbolic, 5 g creatine
post wod shake - 50 grams hydro whey, 10 g glutamine, 10 g creatine, 25 g karbolic
meal 2 - 8oz 96 % lean burger , sweet potato , half avacado
meal 3 - 5-6 oz chicken breast tenderloins, random stiry fry veggies about 2 handfulls , cashews
meal 4 - 8oz 96 % lean burger , sweet potato , half avacado
meal 5 - 2 salmon patties , asparagus and maybe some fruit and almond butter
Pre bed time shake or Post second wod shake - 50 grams hydro whey, 10 g glutamine, 10 g creatine, 25 g karbolic
Before I give my two cents on this, just understand, I'm not a nutritionist. I spend a fair amount of time reading about nutrition, diets, etc. With that being said, there are always people out there who will disagree with me, you, and tell you there is a better way. And that's just fine. Take everything with a grain of salt. Heh.
First, there's not nearly enough vegetables in this diet. Not by a long shot. For the most part, it does a pretty good job avoiding sugar and keeping true to the Paleo protocol.
I'm not a big fan of the karbolic crap. I'm just not. Eat a sweet potato or a banana instead. It's cheaper, and better.
It's a lot of meals, which means a lot of work. Like I've said before, I'm a big fan of IF (leangains.com). It saves time, which means you can be more productive. Worth reading at the minimum.
I'm not entirely sure on what his goals are, aside from "getting big". Performance wise, he doesn't need to get any bigger. He needs to lean up, and work on his gymnastics and motor. The strength is there.
August 19, 2012
What's up folks
It's a new week, which means, a beautiful way to destroy our bodies once again. All jokes aside, I want you guys to train smart. I know, I know, that almost goes against everything that this blog stands for. This is not my intention. But alas, I care for you and we still have plenty of time until game day. That means we need to get strong and powerful, but stay healthy and recovered.
I'll try to be posting the workouts a day early, and updating content accordingly.
I want you guys to plan your meals for the week. If we need to take a bro-trip to the supermarket, I'll drive to trader-joes and we can stock up. Let me know when you have time and we'll do it.
Also, expect to be using the lap-pool at my apartment in the next few weeks. Swimming workouts are coming up.
8/20/2012
Hope the weekend treated you well enough.
Warmup Requirement
A. 1000m row @2k row pace.
The WG is not the only thing I want you to do for your warmup. It's just what I expect you to do at the bare minimum (and there should be plenty more ).
Hope the weekend treated you well enough.
Warmup Requirement
A. 1000m row @2k row pace.
The WG is not the only thing I want you to do for your warmup. It's just what I expect you to do at the bare minimum (and there should be plenty more ).
OLY
A. Clean (squat) - 7 x 2 - touch and go - build up in weight as you progress - rest 2 minutes between sets
B. Power Snatch - 7 x 1 @ 85% of max - rest 60s
Strength
A. Front Squat - 5 x 2-3 reps @ 30X5
Conditioning (courtesy of CrossFit Invictus)
AMRAP 6 minutes
165# Snatch x 3 reps
Burpee over barbell x 6 reps
C2B pullups x 9 reps
Rest 4 minutes
AMRAP 6 minutes
155# Snatch x 3 reps
Burpee over barbell x 6 reps
A. Clean (squat) - 7 x 2 - touch and go - build up in weight as you progress - rest 2 minutes between sets
B. Power Snatch - 7 x 1 @ 85% of max - rest 60s
Strength
A. Front Squat - 5 x 2-3 reps @ 30X5
Conditioning (courtesy of CrossFit Invictus)
AMRAP 6 minutes
165# Snatch x 3 reps
Burpee over barbell x 6 reps
C2B pullups x 9 reps
Rest 4 minutes
AMRAP 6 minutes
155# Snatch x 3 reps
Burpee over barbell x 6 reps
C2B pullups x 9 reps
Rest 4 minutes
AMRAP 6 minutes
135# Snatch x 3 reps
Burpee over barbell x 6 reps
C2B pullups x 9 reps
August 17, 2012
August 15, 2012
WOD Wednesday 8/15/12
AM
A) 7x1 1 Hang Power Snatch + 1 Power Snatch - Heavy - Rest 60 Seconds
B) 7x1 2 Power Clean + 1 Push Jerk - Heavy - Rest 60 Seconds
C) 3 x ME Ring Rows - Rest 45 seconds
D) 3 x 10 Reverse Hyper Extensions
PM
"Chelsea"
Every Minute, On The Minute for 30 minutes perform:
5 Pull ups
10 Push ups
15 Squats
Post Scores to Comments
A) 7x1 1 Hang Power Snatch + 1 Power Snatch - Heavy - Rest 60 Seconds
B) 7x1 2 Power Clean + 1 Push Jerk - Heavy - Rest 60 Seconds
C) 3 x ME Ring Rows - Rest 45 seconds
D) 3 x 10 Reverse Hyper Extensions
PM
"Chelsea"
Every Minute, On The Minute for 30 minutes perform:
5 Pull ups
10 Push ups
15 Squats
Post Scores to Comments
Daily Dose of Awesomeness
How we feel here at Certified Awesome Athletics on a daily basis. Get with it.
August 14, 2012
WOD Tuesday 8/14/12
Continuing the Outlaw cycle ...
AM
A) 5 x 1 Snatch off of the blocks (Knee High) - Heavy - Rest 60 seconds
B) 5 x 1 Clean off of the blocks (Knee High) - Heavy - Rest 60 seconds
C) 5 x 1 Back Squat - 100% of 3 Rep Max - Rest 2 Minutes
D) 3 x 5 Front Squat - Heavy - Rest 90 seconds
PM
A) 3 rounds of:
10 2 box lateral box jumps
15 Handstand Push ups
250m Row
B) Minute 1: 10 GHD sit ups + ME Muscle ups with remaining time
Minute 2: Rest
Minute 3: 15 GHD sit ups + ME Muscle ups with remaining time
Minute 4: Rest
Minute 5: 20 GHD sit ups + ME Muscle ups with remaining time
Post Scores to Comments
AM
A) 5 x 1 Snatch off of the blocks (Knee High) - Heavy - Rest 60 seconds
B) 5 x 1 Clean off of the blocks (Knee High) - Heavy - Rest 60 seconds
C) 5 x 1 Back Squat - 100% of 3 Rep Max - Rest 2 Minutes
D) 3 x 5 Front Squat - Heavy - Rest 90 seconds
PM
A) 3 rounds of:
10 2 box lateral box jumps
15 Handstand Push ups
250m Row
B) Minute 1: 10 GHD sit ups + ME Muscle ups with remaining time
Minute 2: Rest
Minute 3: 15 GHD sit ups + ME Muscle ups with remaining time
Minute 4: Rest
Minute 5: 20 GHD sit ups + ME Muscle ups with remaining time
Post Scores to Comments
August 13, 2012
WOD Monday 8/13/12
More from Outlaw ...
AM
A) Every Minute, On the Minute for 7 minutes perform:
2 Snatches @ 85%
Rest 2 minutes and perform:
1 Snatch @ 95% (3 attempts only)
B) Every Minute, On the Minute for 7 minutes perform:
2 Cleans @ 82%
Rest 2 minutes and perform:
1 Clean @ 92% (3 attempts only)
C) AMRAP 12 of:
50 Double Unders
7 Burpees
*Every round, increase the number of burpees by 7
PM
A) 3 x 3 1 Behind the Neck Push Press + 1 Heaving Snatch Balance + 1 Overhead Squat - Heavy as Possible - Rest 60 seconds
B) 3 x 3 Flat Footed Clean Hi Pulls - Heavy as Possible - Rest 60 seconds
*Do A and B as a circuit
C) Every 25 seconds for 10 rounds, sprint 50 meters
Post Scores to Comments
AM
A) Every Minute, On the Minute for 7 minutes perform:
2 Snatches @ 85%
Rest 2 minutes and perform:
1 Snatch @ 95% (3 attempts only)
B) Every Minute, On the Minute for 7 minutes perform:
2 Cleans @ 82%
Rest 2 minutes and perform:
1 Clean @ 92% (3 attempts only)
C) AMRAP 12 of:
50 Double Unders
7 Burpees
*Every round, increase the number of burpees by 7
PM
A) 3 x 3 1 Behind the Neck Push Press + 1 Heaving Snatch Balance + 1 Overhead Squat - Heavy as Possible - Rest 60 seconds
B) 3 x 3 Flat Footed Clean Hi Pulls - Heavy as Possible - Rest 60 seconds
*Do A and B as a circuit
C) Every 25 seconds for 10 rounds, sprint 50 meters
Post Scores to Comments
August 12, 2012
August 10, 2012
WOD Friday 8/10/12
A) Pendlay Rows - 5 x 5 - Heavy - 60 seconds Rest
B) "Ryan"
5 rounds of:
7 Muscle ups
21 Burpees
C) 3 x 10 GHD Sit ups - 45 seconds Rest
D) 8 rounds of:
Row 20 seconds
Rest 40 seconds
Post Scores to Comments
B) "Ryan"
5 rounds of:
7 Muscle ups
21 Burpees
C) 3 x 10 GHD Sit ups - 45 seconds Rest
D) 8 rounds of:
Row 20 seconds
Rest 40 seconds
Post Scores to Comments
August 8, 2012
WOD Wednesday 8/8/12
AM
A) 7x1 2 3-stop Snatch Pulls + 1 Power Snatch - Heavy - Rest 60 seconds
B) 7x1 1 Power Clean + 2 Push Jerks - Heavy - Rest 60 seconds
PM
A) 50 Double Unders
10 Clean and Jerk (135#/ 95#)
50 Double Unders
10 Clean and Jerk (165#/ 115#)
50 Double Unders
10 Clean and Jerk (185#/ 135#)
B) 3 x ME Strict Pull ups - 45 second Rest
C) 3 x ME Deficit HSPU (6"/ 4") - 45 second Rest
D) 3 x 15 Reverse Hyper Extension - 45 second Rest
*Do B, C, and D in a circuit format, completing 1 set of each, before moving on to the next
Post Scores to Comments
A) 7x1 2 3-stop Snatch Pulls + 1 Power Snatch - Heavy - Rest 60 seconds
B) 7x1 1 Power Clean + 2 Push Jerks - Heavy - Rest 60 seconds
PM
A) 50 Double Unders
10 Clean and Jerk (135#/ 95#)
50 Double Unders
10 Clean and Jerk (165#/ 115#)
50 Double Unders
10 Clean and Jerk (185#/ 135#)
B) 3 x ME Strict Pull ups - 45 second Rest
C) 3 x ME Deficit HSPU (6"/ 4") - 45 second Rest
D) 3 x 15 Reverse Hyper Extension - 45 second Rest
*Do B, C, and D in a circuit format, completing 1 set of each, before moving on to the next
Post Scores to Comments
August 7, 2012
WOD Tuesday 8/7/12
Another Outlaw influenced day ...
AM
A) Snatch Off the Blocks (Set at knee height) - 5 x 2 - Heavy - 60 seconds rest
B) Clean Off the Blocks (Set at knee height) - 5 x 2 - Heavy - 60 seconds rest
C) Back Squat - 4 x 8 - 80% of 3 Rep Max - 2 minutes Rest
D) Front Squat - 5 x 2 - 5 second pause at bottom - 90 seconds Rest
PM
AMRAP 20 of:
100' Prowler Push (195#/ 130#)
5 Rope Climbs
Post Scores to Comments
AM
A) Snatch Off the Blocks (Set at knee height) - 5 x 2 - Heavy - 60 seconds rest
B) Clean Off the Blocks (Set at knee height) - 5 x 2 - Heavy - 60 seconds rest
C) Back Squat - 4 x 8 - 80% of 3 Rep Max - 2 minutes Rest
D) Front Squat - 5 x 2 - 5 second pause at bottom - 90 seconds Rest
PM
AMRAP 20 of:
100' Prowler Push (195#/ 130#)
5 Rope Climbs
Post Scores to Comments
August 6, 2012
WOD Monday 8/6/12
AM
A) 3 x 3 Snatch Grip Behind the Neck Push Press + 2 Overhead Squat - Heavy as Possible - Rest 60 seconds
* 1 rep would be 1 Press + 2 Overhead Squats. Complete this 3 times per set
B) 1 min ME Slapping Push ups
REST EXACTLY 1 MIN
C) AMRAP 8 of:
16 Alternating KB Snatch (53#/ 35#)
12 KB Thrusters (53#/ 35#)
8 Burpee Over Hurdles (30"/ 26")
REST EXACTLY 1 MIN
D) 1 min ME Slapping Push ups
PM
A) Snatch: 3x2@75%, 1x2@80%, 1x2@85%, 2x2@90%, 3x1@90%, 2x2@80% - Rest 60 seconds between sets
B) Clean & Jerk: 3x2@70%, 1x2@75%, 1x2@80%, 2x2@85%, 3x1@85%, 2x2@75% - Rest 60 seconds between sets
*A lot of you may have realized we take many parts of our workouts, or entire workouts from The Outlaw Way. I will give credit where credit is due, Rudy is an amazing programmer.
WOD B, C, D DEMO w David Charbonneau
Post Scores to Comments
A) 3 x 3 Snatch Grip Behind the Neck Push Press + 2 Overhead Squat - Heavy as Possible - Rest 60 seconds
* 1 rep would be 1 Press + 2 Overhead Squats. Complete this 3 times per set
B) 1 min ME Slapping Push ups
REST EXACTLY 1 MIN
C) AMRAP 8 of:
16 Alternating KB Snatch (53#/ 35#)
12 KB Thrusters (53#/ 35#)
8 Burpee Over Hurdles (30"/ 26")
REST EXACTLY 1 MIN
D) 1 min ME Slapping Push ups
PM
A) Snatch: 3x2@75%, 1x2@80%, 1x2@85%, 2x2@90%, 3x1@90%, 2x2@80% - Rest 60 seconds between sets
B) Clean & Jerk: 3x2@70%, 1x2@75%, 1x2@80%, 2x2@85%, 3x1@85%, 2x2@75% - Rest 60 seconds between sets
*A lot of you may have realized we take many parts of our workouts, or entire workouts from The Outlaw Way. I will give credit where credit is due, Rudy is an amazing programmer.
WOD B, C, D DEMO w David Charbonneau
Post Scores to Comments
August 5, 2012
August 4, 2012
WOD Friday 8/3/12
Back Squat
Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.
August 3, 2012
August 1, 2012
WOD Wednesday 8/1/12
AM
A) Push Jerk - Heavy Single
B) 5 rds of:
5 Push Jerks (185#/ 125#)
10 Burpees
1 Deadlift (405#/ 265#)
PM
A) Snatch - 7 x 1 at 90%
B) Ring Push ups - 5 x 10
C) Ring Rows - 5 x 10
WOD B DEMO w David Charbonneau and Ron Yellin
Post Scores to Comments
A) Push Jerk - Heavy Single
B) 5 rds of:
5 Push Jerks (185#/ 125#)
10 Burpees
1 Deadlift (405#/ 265#)
PM
A) Snatch - 7 x 1 at 90%
B) Ring Push ups - 5 x 10
C) Ring Rows - 5 x 10
WOD B DEMO w David Charbonneau and Ron Yellin
Post Scores to Comments
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