Out of respect for my coach that provides my programming for me, I am not going to post his work today. I will provide the HardNox whiteboard. I also will be more than happy to prescribe all of you with additional accessory work based on your current skill level and current training schedule.
HardNox whiteboard
For time
1500m row
63 kb swing (1.5/1)
36 pull up
whiteboard
For time
300m run
21 hang DB squat clean
300m run
15 hang DB squat clean
300m run
9 hang DB squat clean
300m run
AW
Part I
A1. Weighted Pull-up Clusters; 2.2.2 reps x 4; rest 20 sec/rest 1 minute
A2. Shoulder Press @ 31X3 Tempo; 5-6 reps x 4; rest 2 minutes
Part II
5 Rounds For Time:
6 Muscle-ups
10 GHD Sit-ups
10 Burpees
Part III
10 sets:
1 min – Airdyne @ sustainable pace
1 min – Airdyne @ easy pace
Notes:
– Cluster sets; 2 reps, drop off bar and rest 20 seconds, 2 reps, rest 20 seconds, 2 reps, done with set
– Shoulder Press; make sure to hold bar for 3 seconds overhead each rep
– If you don’t have an airdyne, run or row instead
Part I
A. Push Jerk; 5 reps x 5; rest 2 minutes
B1. TnG Deadlifts @ 275#; 10 unbroken reps x 5; rest 1 minutes
B2. Handstand Push-ups; 10 reps for time x 5; rest 3 minutes
Part II
5 sets @ all-out pace:
10 TnG Power Snatches @ 95#
10 Burpees
10 Box Jumps @ 30″
rest 5 minutes between sets (stay active…walk, airdyne, etc.)
Notes:
-Dl/HSPU: focus on game speed and technique for both movements
-All-out means ALL-OUT. Crank this one right from the get-go.
Active Recovery Day
A. Aerobic Restoration
20-40 of aerobic activity performed at 60-70% effort – easy, restorative pace:
B. Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
C. Structured play
For 10-20 minutes, do exercises that have little to know eccentric loading. Like sled walks, farmers carry, front rack carries, body-weight walking lunges, rowing, air-dyne, band pull aparts and press-downs, to name a few. Perform these exercises either in a structured or unstructured fashion for the allotted time or task while focusing on having fun, increasing blood flow, good joint movement and aiding in recovery from the past training days.
D. Inflammation maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….
E. Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
F. Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
heavy athletics
A. 12 min for a heavy 3 rep OHS
B. 12 min for a heavy Snatch + low hang
conditioning
5rft
50 dubz
15 OHS (95/65)
heavy athletics
A. 3 position power clean + power jerk
gymnastics capacity
B. 20 sets of 5 unbroken c2b pull up for time
conditioning
C. 5 rounds for total time
15 Burpee to a target
20 wall ball (20/14)
1 min rest b/t rounds
A. 1K row (85%, last 250 PR pace)
Rest 5 min
B. For time
12-9-6-3
Thruster (95/65)
TTB
Rest 5 min
C. 1K row (get it)
Today is an easy shit day. Spend time doing something aerobically that you enjoy and do not have to work for.
heavy athletics
A. 12 min for a heavy 3 rep OHS
B. 12 min for a heavy TnG 3 rep snatch
conditioning
AMRAP 10
10 squat cleans (105/75)
10 squat cleans (125/85)
10 squat cleans (145/95)
10 squat cleans (165/105)
10 squat cleans (185/115)
Max reps squat cleans (205/125) in the remaining time
This commercial is a must watch, very inspirational and powerful.
http://youtu.be/u2HD57z4F8E
Spend some time doing some easy aerobic shit. Structured or unstructured.
