Games Prep
A. Snatch; 6 x 2 @ 80%, rest 2-4min
B. OHS; 2-2-2-2-2, rest 90 sec
Alternative Work
A. Power Clean + Hang Power Clean + Hang Squat Clean; 5 x 1 @ 75%, rest 2-4min
Accessory Work
Glute-Ham Raise; 4 x 6
Abs x 75
Met Con
6:00 AMRAP
4 Power Snatch (145/95)
6 Box Jumps (30/24)
Today is a mobility/recovery/rest/skill day
Recovery work
A. Sled Walks 8 x 50m
B. Glute-Ham Raise 4 x 6
C. Reverse Hyper Work 3 x 12
Skill Work
Handstand Push Up 10 x 3 (to depth)
The handstand push up should be easy, no kip and building up to increase the load of hspu that will become more of a staple in our training beginning next week.
Daily strength work and mobility.
We will be increasing our gymnastic practice and skill work in the coming days so be on the lookout for that.
4RFT
300m Run
9 Squat Snatches (135/95)
3 Muscle Ups
Games Prep
(Phase III/Week 1/Day1)
Monday
A. Power Snatch; 75/3, 80/2 x 3, rest 2-4 min
B. Snatch Pull + Snatch Deadlift; 3 x 3 + 2 @ 90%, rest 90-120sec
C. Back Squats 65/8 x 4, rest 1-3 min
Rest – Recover
Met-Con
7 RFT
7 Thruster (115/85)
21 Double Unders
Phase I
Phase I will start with a running clock and continue to let the clock run.
A. 750m Row
Phase II
Starts at exactly the 7 minute mark
begin to warm up for a 1RM Clean & Jerk, the bar is not allowed to be pre-loaded. However you can have any plates and the bar that you are planning on using close by.
At the 10 min mark you may start attempting to establish your;
B. 1RM Clean & Jerk
Phase III
Starts at exactly the 20 min mark. The 5 movements are max reps for one minute with exactly 30 seconds rest in between.
C. Back Squat (Bodyweight/75% Bodyweight)
D. Box Jumps (24/20)
E. Shoulder to Overhead (135/95)
F. KB Swings (2/1.5)
G. Burpees
Phase IV
Starts at exactly the 30min mark
H. 900m Run
Score is your times, weight, and total reps for each and every individual movement.
*Weights for the Back Squat are allowed to be pre-loaded. For the Shoulder to Overhead, you must use the same bar and rack that you use for your Back Squat.
*Standard for Box Jumps is the box is placed exactly the distance of your right and left foot from one heel to the opposite foots toes measurement from a marker/boundary line. You are allowed to jump off the box however you like as long as your hips get open over the box and no part of the balls of your feet or toes cross behind the distance marker that your feet made.
“Iron Sharpens Iron”
Training
A. Power Snatch + Hang Power Snatch; 5 x 2 @ 75%, rest 2 min
B. Snatch Pull + Hang Snatch Pullx2; 3 x 3 @ 90%; rest 60 sec
C. Met Con
AMRAP in 5:00 of
3 Muscle Ups
4 Hang Power Snatch @115
5 Toes To Bar
rest 5 min
D. Glute-ham raise; 4 x 6 @ 35lb
Every now and then something happens or someone comes along and lights your flame. Are you in tune with yourself enough to recognize the sign? What do you do with it? Dig deep into your heart and soul, because if this is what you want, it is yours for the taking. There will be times when it hurts. Moments when going the extra mile will be a knock down drag out fight. Are you strong enough mentally and physically to take on this challenge. If so, don’t do it alone. That someone that lights your fire, let them know because it is an opportunity for the both of you to reach new personal heights and achievements. Train with athletes that are better than you at something. Remember that “Iron Sharpens Iron.”
Due to the traveling schedule and the oncoming holiday I will right down the necessities to complete by the end of the week.
Back Squat 3 sets of 3 @ 80%
Back Squat 3 sets of 3 @ 90%
Halting Dropping Deads 3 x 3 @ 85%
Rack Jerks 4 x 2 @ 80%
OHS 5 x 2 @ 80%
Dips 5 x 5 (40X0)
Weighted Pull Ups 5-5-5-5-5
DB 2-3-5 Press
Inverted KB Press (strict press if no kb’s available) 5 x 5
Assistance lifts/movements
Glute-ham raises 2 x (4 x 6)
GHD Sit ups 2 x (4 x 10)
Sled Walks
If not available
Good Mornings
Box Jumps
This is the last week of phase 4. Next week in phase 3, we transition to more quick lifts and begin to focus more on applying our strength into short met-cons. This will build the foundation of our aerobic and anaerobic capacities.
It doesn’t seem like much, but remember phase IV was/is all about a strength foundation and some hypertrophy work. In order to gain a lot from these two components, we must take advantage of ample rest. Believe me, the next phase will include a lot more volume and intensity and your body will appreciate being fresh, healthy and recovered.
Also in phase III, gymnastics and weaknesses need to be addressed. We can prioritize the weaknesses and work on them along with the gymnastics skills. We will start performing doubles in phase III, however the doubles will be primarily used for the weakness and gymnastics skill work.
Living Healthy and Lifting Heavy Musings
Games Prep (Phase 4/Week 4/Day 1)
A. HSPU; 4 x AMRAP (-2), rest 90 sec.
B. C&J; 4 x 2+2 @ 75%, rest 120 sec.
C. Back Squat; 5 x 3 @ 85%; rest 120 sec.
Met Con
For Time
75 Overhead Squats (96/65)
3 Burpee’s every time the bar is dropped from a locked out overhead position
Function (Phase 4/Week 1/Day 1)
Function = training that is to improve overall GPP and no defined competitive event on the calendar. It will be designed to complete at any gym and will improve overall athletic performance.
(Phase 4/Week2/Day5)
Today I want to talk about sacrifice….
Sacrifices must be made in all aspects of life, especially in the gym. I can not count the number of times athletes and clients have asked me, how to I gain muscle and lose fat at the same time. If someone is unconditioned then this is possible. However, if the athlete has spent some time in the gym and would consider them self in fairly good shape, then this is an impossible feat without the use of some kind of performance enhancer. I bodies are not wired to do this. As myself and my athletes are going through the process of preparing for the Open and wherever fate leads us after that, our current phase of training is taking us through a focus of acquiring greater strength and sacrificing a little bit of endurance capacity. We need to realize that in order to increase strength we must lose some endurance and vice versa.
Our current goal in phase 4 of our training is to increase the capacity of our phosphagen and glycolitic energy systems. This in turn will help improve our aerobic energy system in the long run especially when it is time to shift our training from increasing our strength to applying our strength.
Stay tuned for more talks and discussion on sacrifices in training.
Strength
A1. Sled Walk, 8 x 40m at 180; rest 60 sec.
A2. Handstand Push Ups, 8 x (AMRAP – 2)
B1. Back Squat, 5 x 5 @ 70%; Rest 20 sec.
B2. Alternating DB 2-3-5 DB Press; Rest 75 sec.
C1. Halting Deadlift Drop, 3 x 3 @ 85%; no rest
C2. Weighted Box Jump, 3 x 7; rest 4 min
(Phase 4/Week2/Day4)
Workout #3 in the “Beat The Hard Nox Team” Series
“Secret Buy In”
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AMRAP of
9 Toes To Bar
7 Back Squat (155/105)
5 Lateral Burpee Over Bar
3 Shoulder to Overhead (155/105)
Time of AMRAP depends on the time it took you to do Workouts #1 + Workout #2 and then subtract from 25:00, and the remaining time is how long your AMRAP will be.
Post WOD work will be
A1. Reverse Hyper, 4 x 12; rest 45 sec.
A2. Hollow Rock, 4 x 25-60 sec; rest 2 min
