Jan-Feb 2018

Modes:

3-5 Weeks HYPERTROPHY and Duration Supersets

    A.  SQUAT *10*4 (Assistance *10*3-4)

    B.  Chin Up Hold *00:20 + Handstand Hold *00:30 + Runner's Block Hold *00:30+ L Sit Hold *00:20+ Rest as needed

Day 1

Run Mile

Power Clean

Squat *10*4

BB Step Ups *10*3

Toe Raise *20-30*3

Day 2

3 Rounds

Handstand :30

Deck Squats 00:30

Hinge Rows :30 Reps

Neck Bridge :30

Russian Leg Curl :30 Reps

Hollow Hold :3

RVS Neck Bridge :30

Day 3

Chin Ups *6*3-4

Hollow Holds 00:45

SN HI Pull + Snatch *3+2

Snatch DL *5*3

Day 4

Pike Ups *15-20*3

BB BP *10*4

Row 500m x 4

Push Sled (ankles)

Cable Pushdowns

Day 5

Breaking Freeze & Free Handstands

Run & Clear Object

-then-

Runner's Hold

Pull Up Holds

Headstand Hold

Straddle Stretch

L-Sit Hold

Side Plank R/L

Rest as needed

+ Upper Mobility after

Day 6

Clean and Jerk

Side Lunges

Squat Tool Box or Pause Front Squat

Fast Weight Carry (Wrists)

Heavy DB Curl

Aerodyne Bike Calories

Goals:

1. Strengthen Outer Extremities and Core

(wrists, ankles, neck & torso)

2. Pull Ups 20 Unbroken

3.  Practical Cardio (Sub 8:30 Mile, Sub 7:45 2000m Row, Carries, Sled, Boxing)

4. Barbell Snatch, Clean and Jerk, Squat ONCE per Week

5. Loose 7-10lbs Fat

JAN-MAR 2018 Plan

3-4 Days per week.

Sessions length 1:30 or less

Goals:

1. Strengthen Outer Extremities and Core

(wrists, ankles, neck & torso)

2. Pull Ups 20 Unbroken

3.  Practical Cardio (Sub 8:30 Mile, Sub 7:45 2000m Row, Carries, Sled, Boxing)

4. Barbell Snatch, Clean and Jerk, Squat ONCE per Week

5. Loose 7-10lbs Fat

Modes:

3-5 Weeks HYPERTROPHY and Duration Supersets

    A.  SQUAT *10*4 (Assistance *10*3-4)

    B.  Chin Up Hold *00:20 + Handstand Hold *00:30 + Runner's Block Hold *00:30+ L Sit Hold *00:20+ Rest as needed

3-5 Weeks Ramp Up Durations Diminish Rest + de-emph hypertrophy

   A.  Handstands *01:00 + Pull Up Holds *00:30 + Rest 00:30

   B.  SQUAT *6-8*3 (heavier)

3-5 Weeks Long Duration Holds (with equal rest) + Heavier Barbells

   A. Max Pull Ups, Headstand 02:00, Neck Bridge 2:00, Plank 03:00, Hanging L-Sit (Rope) *01:00

   B.  Squat *3*5

120517

I have been terrible about recording workouts.

They have happened - all holiday haphazard - but they have happened.

Interval Day:

Roll & Brief Stretch

Erg Skier :30/:30*11 Rounds

Woodway Push :30/:30* 11 Rounds

16kg KB American Swing :30/:30*8 Rounds

+ :30/:30 KB RDL (cause left hamstring threatened to cramp

2 Rounds

:30 Supine Rotation

:30 Rest

4Lb MBA Russian Twist

:30 Rest

:30 Side Plank R

:30 Rest

:30 Rest Plank L

+

1 Round

:30 Supine Rotation

:30 Rest

4Lb MBA Russian Twist

:30 Rest

:30 Plank Rotation Pelvis

Stretch

102817

GET LOOSE

Treadmill 3/4 Mile @ 3.7-5.2 & 1%

8 Rounds

Skier ERG @ 7/10

00:30 on

00:30 Rest / lt Stretch

Ladder

3 of everything up to hops

2x Hops

1x Lat Hops

3 Rounds

Parallette Plank

00:30 on

00:30 Rest / lt Stretch

-immediately-

3 Rounds

Hollow Mini Block Lift

00:30 on

00:30 Rest / lt Stretch

20 Box Jumps (Up and Over)

20 Approach Jumps

10 Two Steps Approach Jumps

10' Slow Banded Side Steps

10' Slow Banded Back Steps

10' Slow Banded Forward Steps

2 Min Step

101917

Assistance (team 85%)

Warm Ups (brief)

1a.  OHP #115*5*3

1b.  BN Lat Pull Down 137.5*5*3

2a.  BB Shrug 185*5*3

2b.  Machine Fly 87.5*5*3

091817

Warm Ups (brief)

Woodway 3/4 Mile @ 4.7-5.2

Agility Ladder

3 In & Out

3 Side In & Out

3 Hop

1 Side Hop (superhard)

Handstand Holds 00:20*4

18" Box Jumps

- Overs 10

- Plyo 10

- Approach 10

Woodway Quarters

5.2 mph 1%

6.2 mph %1

7.2-5 mph 1%

Stretch

Still 03: 00

092517

Thoracic Mobility

Front Squat Mobility (elbow + Thoracic in rack)

Front Squat #115*3*3

Back Squat #115*5, 155*5, 185*5, 225*3*5

Straddle DB OHP 45*5*5

Seated DB EXT

Single Arm 20*5, 25*5

Bilateral 50*10*3 (wrists sore)

Lying Hambstring Machine 65 5*5 (difficult?)

04:00 Rest

Kneeling Ankle Opener

Samson

Art protesters

If you are an artist(curator) "classical cultural mistep" - here's how to respond to a protest

1. Not respond & continue

2. Apologize & continue unaltered

3. Release a statement days later

4. Engage protesters during protest

5. Set up a townhall & negotiate a "compromise" that recognizes, appesses or placates protesters

6. Leave/allow show to be changed/altered by protest group & show the new hybridized show

7.  Take down &/or destroy the work

8. Reach out to relevant cultural bloggers & social media influences to promote your show for greater foot traffic.

091317

Power Clean

Pull Ups *5*3

Weighted Pull Ups 15*3*3

Power Snatch 135*1*6

Back Squat #135 *5*2, 185*5, 205*5, 225*5, 245*5

BB BP 135*5, 185*5*3

Db Side Bends 80*8*4

100417

19th (Nox)

Warm Ups (brief)

Runner's Stretch

Squat Stretch

Arm Circles

SG BB Work

Power Snatch #95*3*3, 115*2, 125*2, 135*2*2 (2nd reps were difficult)

Pike Ups *6*2

TTB *6*3

Power Clean 115*3, 155*2, 185*1*4

Dips *5*5

Hex Bar Walk

Hammer Strength Recip Row *10, *12, *15

.25 Miles on Curved Woodway (in Pump Furys

Stretch

Still

Shake

102117

Conditioning:

Roll

Runner's Stretch

Ankle Opener

Split Snatch #45*3*2, 65*3, 75*3*3

5 Rounds

Assault Bike 00:30

Rest 00:30

5 Rounds

ERGs Skier 00:30

Rest 00:30

5 Rounds

Woodway Curve Push 00:30 (elbows

Rest 00:30

3 Rounds

Russian Twist 00:30

Rest 00:30

3 Rounds

Neck Bridge 00:30

Rest 00:30

3 Rounds

RVS Neck Bridge 00:30

Rest 00:30

Stretch

Stomach Vacuums

093017

Intervals

Stretch and Roll

3 Rounds

15 Hanging Pike Ups

15 6# Russian Twists

Ladder

3 20 Forward

3 20 Side

3 20 Forward In/Out

3 20 Side In/Out

3 20 Hops (left really hard to plantar flex/jammed up)

Rower

550m 01:40:1

03:00 Rest

300m 01:00:1

03:00 Rest

200m 00:39:5

3 Rounds

3 Headstand to Forward Roll

3 00:08 Pull Up Hold + 00:08 PU Eccentric

Still 04:00

Assault Bike was Broken

Stretch

Chocolate Smoothie

092817

Long Stretch

Thoracic Mobility

Dynamic Runner's Warm Ups

Woodway

Mile at 1% 4.2mph

1/4 1% 5.2mph

1/4 1% 7.0mph

Stretch

092317

Long Roll

Runner's Stretch

Light Thoracic

Heels Over Head

Ring Hinge Row *10*3

90/90 Hanging In & Out *5*3

Hollow Ring Row *10*3

Assault Bike

8 Rounds

00:30 Hard

00:30 Spin or Rest

-recover -

BB OHP #115*5*3, 135*3, 155*3, 165*3

Row 2000m 08:57

04:00 Rest

05:00 Stretch

091817

Warm Ups (full)

Roll back and thighs

Headstand 00:45

Neck Bridge 00:45

RVS Neck Bridge (no hands) 00:12*3

Straddle Stretch

Snatch Balance #45*3, 65*3*3

Rack Jerks 115 *3, 155*2, 185*2*3

Front Squat #205 *3*3

Pike Ups (legs not fully straight) 20, 15, 10

Stretch 03:00

Still 05:00

Chocolate Protein (Juice Press)

091717

06:00 Roll & Stretch

Squat #135 *5*2, 185*5, 225*5, 265*5

(left Hambstring barking OMW to bench)

1a.  BB BP #135*5, 155*6*6

1b.  DB Raises (varied) #12.5*10*6

8 Rounds

:30 easy Assault Bike

:30 75-85% Assault Bike

04:00 Lay Still

04:00 Stretch Hips, Knees, Ankles, Chest

082717

1.  Power Clean 115 *3*3

1.  Breathing Vacuum Standing *3*5

2.  Front Rack Stretching 00:30*5

2.  Power Clean + Jerk #115*1+3, 154*1*1, 154*1+2, 154*1+3, 154*1+4, 154*1+5

Clean and Jerk 115*2, 135*2, 155*2, 175*2,195*2, 200*2

Front Squat #205 *3*3

3.  Snatch High Hip PWR Shrug 201*3*3

3.  Breathing Squat #225*3 (* few Warm Ups)

Muscle Snatch 88*3*5 (easy pace)

4.  Incline Recip DB BP 55*5*3

4.  Recip DB Curl 55*5*3

06:00 Still

06:00 Stretch

082317

Swim

DOG Paddle 330'

Rest

God Daughter Toss #45 & 65 Max Height and Distance 30-40 Throws

Swim

60' Shuttle *10

Rest as little as possible

Runner's Stretch *00:45*2

Handstand *00:45*2

Eccentric HSPU *1 (too difficult this day)

Piked HSPU *5*3

Puah Up Plus *5*3

Boogie Torso Twists *10

082417

Gymlife

Power Snatch + OH SQ or Snatch #95*2+1*3

Snatch #115*2*3 (a few powers by mistake - stuck feet)

Snatch #125*1, 135*1*3

Snatch High Pull #175*3

Power Clean + Clean & Jerk 115*3, 135*3, 175*3

PC + Clean 198*2*3

Clean Pull 242*3

1a..2.5" Sq Pipe Pull Ups *5*3

1b. 2.5" Sq Pipe 90/90 Push/Pull *5*3

Row 10:00 light resistance...

2a.  BN Pull Downs 115*5, 130*5*3

2b.. Trunk Rotation Tool Box

Light Cable Lat & Pec Work (cool down) 50 Reps

Quad & Hamb Stretching

081517

Warm Ups (brief)

Hanging Pike Ups *15*3

Rack Jerks #45*5*3, 95*3, 115*3, 135*3, 155*1, 175*1, 185*1

3 Rounds

Squat #135*5

Chin Up *3

Squat 165*5, 185*3, 215*3, 235*3

Weighted Chins 10*3, 20*3+00:06 pause*2

SG Power Shrug 135*3, 155*3, 165*3, 185*3

DB Pull Over #40*10*3 (Stretch)

Passive Breathing w DB on Ribs *3

Stretch DL #40*10 (Single DB)

Quad Stretch

081017

Brief Warm Ups

Arm Circles

Runner's Stretch

Standing Hip Flexor

Power Snatch #95*3, 105*3, 115*2*3

Power Clean 115*2, 145*2, 155*2*2

Row 500m

2 Rounds 05:00 Rest

01:46

01:42 (23 strokes)

Headstand 00:24*3

RVS Neck Bridge 00:24 (left shoulder stinging /Thoracic)

Neck Bridge 00:24

070717

Warm Ups

Shoulder Circles

Runner's Stretch

Handstand Balance (wall)

Half Hurdler

Dynamic Runner's War

HSPU Strict *1 (hard/ hard in left lat)

HSPU Eccentric *3*3

I'm not doing enough Thoracic Mobility &/or Olympic Lifting is somehow causing issues in left Shoulder

Eccentric Pull Ups *3*3 (>Max effort)

Treadmill

. 5 @ 6moh

. 5 @ recover (humid+low indoor air quality)

.25 @ 6.5-7mph

.25 @ recover 3.1mph

.25 @ 7.5mph

.25 @ recover

.25 @ 8mph

.25 @ recover

Total Work = +36:00

Total Miles @ Spd =1.25

Bb BP (short rest) #135*6*6

Stretch

Mean Green + Whey

Med ball madness for Quarter 4

@Regrann from @camacho100 - Medicine Ball Rotation Back Step Throw

Progression 3 + Band +Start in the base position with feet shoulder width apart. You Should be 3 to 4 feet away, with your back facing the wall. +Hold Medicine Ball in front of the torso at chest level in base position. The hips and knees should be slightly flexed, with back straight and core engaged through the movement. +Rotate with your torso and push of the opposite foot to open the hip to throw the ball to bounce it off the wall. Maintain the torso rotation pattern and catching the ball on opposite side. +Repeat the same movement with out the throw, rip with you torso will opening the hip. Focus on holding the ball extra tight. +Repeat the same movement as above, instead of stepping add a rapidly foot switch.

@onnitacademy @gloveworx @underarmour @leyon @dario21 @fightcampconditioning #medicineball #fight #gloveworx #fightprep #throw #power #band - https://www.instagram.com/p/BXS24IRgjkF/

Regrann App - Repost without leaving Instagram - Download Here : http://regrann.com/download

Joshua Peters Creative

088217

Ice Latte

Warm Ups

Seated Chest Opener

Arm Circles

Runner's Stretch (brief)

Hambstring + Wrist Ext

Snatch Balance #45*3*3

Chins *3*2, #8*3

Snatch Balance 95*3*3

Weighted Chins 17.5*3*3

2 Rounds

20 #8 Russian Twist

15 #95 SG SLDL

15 #95 SG BOR Rows

Bulldozer

080117

Fitful 05:00 Warm Up (unfocused)

TTB *4*4 (strict as possible)

Power Snatch #95 *4*4

Rack Jerks 115*4, 135*3*4

Agility, Hops and Dynamic Run Warm Ups

(omitted skips for some reason)

Rt knee tendon sore + left (high) Hambstring tender.

Still 05:00

072917

Warm Ups + Flat White

Ankle Opener

Runner's Stretch

Roll Calves (cross fiber) + Chest Opener

HSPU (pause + kipping) *1*5 (attempts really /real shit show/ no getting up strictly today)

Power Clean + Front Squat #115*3*3

Clean 115 *1, 145*1, 155*1, 175*1*3

Front Squat #205 *3*3

1 Mile @ 6mph (unbroken) PR

DB Farmers Carry #75*65'*5

04:00 Still

Stretch Ankles, Quads

Shower

072617

20:00 Recumbent Bike

(5 Miles 80rpm+)

072517

Warm Ups

TTB (strict) *5*2

Eccentric Floor Planche *1 (still feel strain under left ribs)

Jerk #45*5*3, 115*3, 135*2, 155*1*5

Squat 135*5, 185*4, 225*3, 255*1*5

Snatch Power Shrug #135*3, 155*3*3

Stretch

072717

Warm Ups

Runner's Stretch

Half Hurdler

Neck Bridge 00:15*3

Headstand *3

Snatch High Pull + Snatch #85*1+2*3

Snatch (near EMOM) #95*1, 105*1, 115*1, 125*1, 135*1, 145*1

Rack Jerks #95*3*3 (easy)

Neutral Grip Pull Ups *6*3

Row 200m*4 for Maximum Cal (17/ 18/ 17/ 17)

Stretch

Still 04:00

Sweat Potato Protein

071317

Row 2000m in 09:00 (was difficult to breath)

#100 Sled Drag 08:00

Rotation

60 on Floor

Cable Anti-Rotation 40

Cable Rotation (low to High) 40

Stretch

071517

Walk Mile to gym

Warm Ups

Ankle, Chest Opener

Shoulder Bridge

Simple Trunk Rotation

Headstand "2

Half Hurdler

Runner's Stretch

HSPU Strict *1*3 less than 01:00 apart

Rack Jerks 115*3*5

Snatch Warm Ups (Pulls, Muscle, Power)

Snatch High Pull + Snatch #95*1+1*3, 115*1+1*3, 125*0+1*3

Squat #135 *5, 185*3, 225*3, 255*3, 275*1*5

Pike Ups *15*3

Unilateral Farmers Carry #105*30'*2

06:00 Sit Easy

Brief Stretch

Walk Mile Home

070817

Warm Ups

Shoulder Circles

3 Rounds

1a.  Free Headstand 00:15

1b.  10 Pike Ups

3 Rounds

2a.  5 Piked HSPU

2b.  10 Knee Ups

Bar Work

Jerk *3*3

Full Snatch *3*3

Full Clean *5* 2

Treadmill 1 Mile

070617

Warm Ups

Fake Squats

Arm Circles

SGBN OHP #45*5*3

Snatch Balance #45 *3, 65*3*3

Pull Ups *5

Weighted Chins #15*3*3

Russian Twists #7*20 (es) *3

Row 20:00 - >4347m

(02:16-02:04 average 500m splirs/ 15 strokes)

3rd Quarter Training July - September

Olympic Lifting Priority

Weighted Chins, Dips & Strict HSPU, TTB,, Free Headstand & Roll

Mile Under 09:00 Row 2000m in 07:35

Joint Health

Maintenance of Grip, Carry, Sled Push

Long duration Bike or Sled Drag Recovery

1 TTB / Thoracic & Posterior Chain Mobility/ Squat EMOM / Jerk / Power Snatch / Agility

2  Snatch Balance / Weighted Chin Ups/ Cardio (duration) / Rotation /

3  Head Stand/ Jerk / Snatch / Row Interval /Mobility /Pike Up (maintenance)

4  HSPU/ Front Squat  / Clean / Carry/ Mile

5  Snatch High Pull / Jerk / Eccentric Pull Ups/ Row Long

6-7 off

063017

So great success today:

Mobility of posterior Chain, ankles wrists & Thoracic spine of a measured effort not exceeding 70% lasting 16:00 (also head bridge and reverse head bridge *01:00 2

-then-

3 Rounds of

5 Piked HSPU

3 00:10 Eccentric Pull Ups

Rest as Needed

But my pronator of "nervy" left arm went into spasm after dinner & could feel that line tighten from radial wrist to my biceps insertion...

Next week I'd like to discuss...

Enjoy your weekend!