Training 12-11-2017

Warm-up: Joint Mobility/Dynamic

Strength:

1. 7 Rounds: Every 60 Seconds perform the following

2 x Power Snatch

*Begin your first round at a load not exceeding 95/65 and build each round focus on explosive, crisp clean movement

2. Squats 2 x 20 @ 45-55%

*Rest 2-3 Minutes between efforts
*In picking your percentages today, go with the weight that meets your level of fatigue for the day. If 2 x 20 @ 55% is gonna crush you for the rest of the week then go somewhere between 45-50%

Conditioning:

16-10-6

DxKB Snatch 53/35
Box Jumps 24/20

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Shift Day 12-9-2017

Warm-up: Joint Mobility/Dynamic

Conditioning:

Move 700 lb. of odd objects 50 yards and back again

*Use plates, dumbbells, sandbags, firewood or whatever you can find to accumulate approximately 700 lb. worth

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Training 12-8-2017

Warm-up: Joint Mobility/Dynamic

Strength:

Snatch Grip Deadlift

5×5

*Rest 90-120 seconds between efforts

Conditioning:

20-16-10

DxKB Front Squat 53/35
Russian Lunges
Hang Power Snatch
Russian Lunges

*End each round with 5 Strict weighted PullUps

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Training 12-7-2017

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Double Bell): Week 1

Complete 5 Rounds of the following KettleBell complex working 60 seconds on 60 seconds off. Your 60 second window never changes. If you complete your complex early you bank additional time to rest heading into your actual rest period.

1 Round consists of the following Complex

7 x Double KettleBell Swing
7 x Double KettleBell Clean
6 x Double KettleBell Long Cycle

*If you fail to complete your complex in two seperate rounds, lower one bell weight. The complexes do not need to be completed Unbroken but ideally this is the outcome of your training so take that into account as well how little time 60 seconds really is in choosing your bell sizes.

CLICK HERE – For Information on how to read and setup your own Double Bell LP

Conditioning:

10 Russian Swings 88/62
20 DB Snatches 55/35 (10r/10l)
15 Russian Swings 70/53
30 T2B
25 Russian Swing 62/44
50 Cal Airdyne
50 Russian Swings 53/35
100 Double Unders

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Training 12-6-2017

Warm-up: Joint Mobility/Dynamic

Strength:

1. 5 Rounds: Every 60 Seconds perform the following

2 x Power Clean

*Build each round focus on explosive, crisp clean movement

2. 5 Rounds of the following

3-5 Reps KettleBell or BarBell Floor Press
3 Reps Weighted Pullups

*Rest 45-60 seconds after your Pullups
*The goal is NOT muscle failure. Lift as heavy as possible, staying as fresh as possible between sets. Allow that goal to determine your set choice weight. You may not kip in your pullups efforts and if you need to go completed unweighted to accomplish you goal reps do so

Conditioning:

Row 350 Meters
10 Alternating Sandbag Cleans
Run 200 Meters
10 Alternating Sandbag Cleans
Row 350 Meters
10 Alternating Sandbag Cleans
Run 200 Meters

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Training 12-5-2017

Warm-up: Joint Mobility/Dynamic

KettleBell LP (Single Bell): Week 1

10 Minutes Set – Swing, Snatch, Clean or Long Cycle

+3, -2, 1/1, x10

1st Number, Rep Count: 3 Reps Above your Desired Rep Count
2nd Number, KB Weight: 2 Bell Sizes Under Desired Weight
3rd Number, Hand Switch: Every Minute
4th Number, Set Duration: 10 Minutes

*With the appropriate Bell weight and rep count you will perform a 10 Minute lifting set. You may use any of the lifts posted above but ideally you will choose one and stick with it the duration of your KBLP. In Week 1 you will switch hands every minute until the 10 minute mark. This will leave you with 5 Minutes of work time of each side at the end of the set today.

CLICK HERE – For Information on how to read and setup your Single Bell LP

Keep it Simple: Read the LP breakdown and if you still can’t figure out your goal rep count heres a chart to help you figure out a kickoff point for your Reps Per Minute (RPM)

100 Reps Goal: Lift 13 RPM today
110 Reps Goal: Lift 14 RPM today
120 Reps Goal: Lift 15 RPM today

Conditioning:

4 Rounds

1 Minute – Wall Walks
1 Minute – Rest
1 Minute – 30 Second Max Airdyne/30 Seconds Max Russian Swing 53/35
1 Minute – Rest

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Training 12-4-2017

Warm-up: Joint Mobility/Dynamic

Strength:

1. 7 Rounds: Every 60 Seconds perform the following

1 x Split Snatch (dominate leg), 1 x OverHead squat

*Begin your first round at a load not exceeding 115/75 and build each round focus on explosive, crisp clean movement

2. Squats 3×3

*Rest 2-3 Minutes between efforts
*The goal is NOT muscle failure. Lift as heavy as possible, staying as fresh as possible between sets. Allow that goal to determine your weight choice, do not exceed 85% of your working 1rm in weight

Conditioning:

20 Heavy SlamBalls
20 Double KettleBell Front Squats 35/26
10 Cleans 185/135
40 Box Jumps 24/20
30 KettleBell Snatches (15R/15L) 53/35

*Use the heaviest slam ball you have available that you can keep moving at a solid pace with

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Training 12-1-2017

Warm-up: Joint Mobility/Dynamic

Conditioning:

10-9-8-7-6-5-4-3-2-1

Deadlift 225/155
Ring Dips

*After each Round perform 20 Air Squats this includes after the Final Round to bring the work to an end

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Training 11-30-2017

Warm-up: Joint Mobility/Dynamic

Conditioning:

5 Rounds

10 Russian KB Swings 53/35
100 Foot Farmers Walk
10 Russian KB Swings 53/35
100 Foot Empty Sled Push “GO FAST”
20 Russian KB Swings 53/35
20 Bottoms Up Cleans (10R/10L) 53/35
20 Russian KB Swings 53/35
20 Cal Air Powered piece of equipment

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

Training 11-29-2017

Warm-up: Joint Mobility/Dynamic

Strength:

4 Rounds of the following

8-12 x Close Grip Bench Press
1 x KettleBell Crush Complex

KettleBell Crush Complex is to be run through using a Crush Grip on a single KB with the best range of motion and tension possible

10 x Bent Over Crush Grip Rows
5 x AnyHow Crush Grip Curls
3 x Crush Grip Kang Squats

*Rest 90-120 seconds after your complex before you get back on the bench
*The main goal in todays bench is bar speed your weight should not exceed 60% of your 1rm. If your bar speed slows in the 1st or 2nd set lower the weight in the following.

Conditioning:

3 Rounds

10 Weighted Pistol Squats 20/14
10 Weighted Butterfly Situps 20/14
20 Walking Lunges (10R/10L) 20/14

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)