1 | Monday, October 30, 2023 | |||
---|---|---|---|---|
2 | WARM UP | |||
3 | ||||
4 | 3 rounds 250 meter row or 15 down ups 5 barbell back squats 10 barbell back rack lunges Complete 3 rounds then, 5 rounds 20 seocnds superman hold 10 seconds rest Move at warm up pace | |||
5 | ||||
6 | PART A | |||
7 | ||||
8 | COMPLETE | |||
9 | ||||
10 | 1 set 5 back squat @ 80% 1 set 5 back squat @ 85% 3 sets 12 backs squat @ 70% *Rest as needed between sets | |||
11 | ||||
12 | NOTES | |||
13 | ||||
14 | Allow no more than 2-3 minutes after each set. Percentage based on 1 rep max back squat. | |||
15 | ||||
16 | PART B | |||
17 | ||||
18 | EVERY 90 SECONDS FOR 9 MINUTES (6 SETS) | |||
19 | ||||
20 | 2 high hang snatch | |||
21 | ||||
22 | NOTES | |||
23 | ||||
24 | Build in weight over the 6 sets. You have full snatch after the part, so treat this as a technique session that warms you and prepare you for that. | |||
25 | ||||
26 | PART C | |||
27 | ||||
28 | COMPLETE | |||
29 | ||||
30 | In 10 minutes: Build to a heavy front squat single Every 2 minutes for 4 minutes (2 sets) 1 front squat @ 90% of heavy single from today. | |||
31 | ||||
32 | NOTES | |||
33 | ||||
34 | Building to a heavy single does not mean build to a new 1 rep max. Instead, build to something heavy that you are comfortable you can hit. Use that whatever weight you hit to calculate your 2 sets of 2 reps afterwards. | |||
35 | ||||
36 | PART D | |||
37 | ||||
38 | COMPLETE | |||
39 | ||||
40 | In 10 minutes: Build to a heavy 2 rep strict press Every 2.5 minutes for 7.5 minutes (3 sets) 2 strict press @ 90-95% of your heavy 3 reps. | |||
41 | ||||
42 | NOTES | |||
43 | ||||
44 | Start by building to a heavy 2 rep strict press. Aim to beat your weight from 4 weeks ago when you last build to a heavy 2 reps. Afterwards, take 90-95% of your heaviest weight completed for your 3 reps and use that for your 3 sets of 2 reps. | |||
45 | ||||
46 | PART E | |||
47 | ||||
48 | 3 ROUNDS FOR TIME | |||
49 | ||||
50 | 25 power snatch @ 55 lbs 15 bar facing burpees Goal time: 10 minutes Elite time: 6 minutes | |||
51 | ||||
52 | NOTES | |||
53 | ||||
54 | Keep it simple and quick. Aim to complete your power snatches without pausing and push yourself hard during the burpees. Since this is a brief workout, give it your all. | |||
55 | ||||
56 | VIDEO DEMOS | |||
57 | ||||
58 | Back squat | |||
59 | High hang snatch | |||
60 | Snatch | |||
61 | Burpee deadlift over box | |||
62 | ||||
63 | ||||
64 | ||||
65 | ||||
66 | Tuesday, October 31, 2023 | |||
67 | WARM UP | |||
68 | ||||
69 | 3 rounds 10 banded pass throughs 8 banded pull aparts 6 samson lunges Complete 3 rounds then, 2 rounds 20 banded hollow hold lat pulldowns 8 side steps each side Move at warm up pace | |||
70 | ||||
71 | PART A | |||
72 | ||||
73 | EVERY 50 SECONDS FOR 10 SETS | |||
74 | ||||
75 | 3 bar muscle ups | |||
76 | ||||
77 | NOTES | |||
78 | ||||
79 | Rest the remaining time of each set. | |||
80 | ||||
81 | PART B | |||
82 | ||||
83 | EVERY 2 MINUTES FOR 10 MINUTES (5 SETS) | |||
84 | ||||
85 | 10 close grip bench press | |||
86 | ||||
87 | NOTES | |||
88 | ||||
89 | Choose a challenging weight but don't go to failure. | |||
90 | ||||
91 | PART C | |||
92 | ||||
93 | AS MANY ROUNDS AS POSSIBLE IN 40 MINUTES | |||
94 | ||||
95 | 50 crossover double unders 25 strict handstand push ups 25 foot handstand walk 25 foor backward handstand walk 50 KB snatches @ 35 lbs 25 foot single arm KB overhead lunges left arm @ 35 lbs 25 foot single arm KB overhead lunges right arm @ 35 lbs | |||
96 | ||||
97 | NOTES | |||
98 | ||||
99 | Remain at 80% effort throughout. You are not meant to be breathing heavy throughout. Focus on good mechanics and smooth movements. | |||
100 | ||||
101 | PART D | |||
102 | ||||
103 | 2 SETS | |||
104 | ||||
105 | 10-15 strict stationary dips 20 DB bicep curls Rest as needed | |||
106 | ||||
107 | NOTES | |||
108 | ||||
109 | Use assistance if necessary to complete the reps. Ideally, the reps should be performed unbroken. | |||
110 | ||||
111 | VIDEO DEMOS | |||
112 | ||||
113 | Bar muscle up | |||
114 | Close grip bench press | |||
115 | Crossover double under | |||
116 | Strict handstand push up | |||
117 | Handstand walk | |||
118 | Backward handstand walk | |||
119 | KB snatch | |||
120 | Single arm KB overhead lunge | |||
121 | Strict dip | |||
122 | DB bicep curl | |||
123 | ||||
124 | ||||
125 | ||||
126 | ||||
127 | Wednesday, November 1, 2023 | |||
128 | WARM UP | |||
129 | ||||
130 | As many quality rounds as possible in 8 minutes 100 meter run or 10 burpees 10 barbell deadlifts 6 barbell front squats 4 barbell good mornings Move at warm up pace | |||
131 | ||||
132 | PART A | |||
133 | ||||
134 | COMPLETE | |||
135 | ||||
136 | 3 sets 3 cleans @ 72-74% 3 sets 2 cleans @ 76-78% 3 sets 1 clean @ 80-82% *Rest as needed between sets | |||
137 | ||||
138 | NOTES | |||
139 | ||||
140 | Allow no more than 2-3 minutes after each set. Percentage based on 1 rep max clean. | |||
141 | ||||
142 | PART B | |||
143 | ||||
144 | EVERY 90 SECONDS FOR 9 MINUTES (6 SETS) | |||
145 | ||||
146 | 3 banded deadlift @ 70% | |||
147 | ||||
148 | NOTES | |||
149 | ||||
150 | With these reps you're supposed to work on speed. Pull all the way through with everything you got for each rep. | |||
151 | ||||
152 | PART C | |||
153 | ||||
154 | FOR TIME | |||
155 | ||||
156 | 70 wall balls @ 14 lbs 50 shoulder to overhead @ 95 lbs 30 power cleans @ 95 lbs Rest 3 minutes 30 power cleans @ 95 lbs 50 shoulder to overhead @ 95 lbs 70 wall balls @ 14 lbs | |||
157 | ||||
158 | NOTES | |||
159 | ||||
160 | Goal time: 12 minutes for the first part & 14 minutes for the second part. Elite time: 8 minutes for the first part & 9 minutes for the second part. | |||
161 | ||||
162 | PART D | |||
163 | ||||
164 | 3 SETS | |||
165 | ||||
166 | 10 weighted hip extensions Rest as needed | |||
167 | ||||
168 | NOTES | |||
169 | ||||
170 | Use a light to medium weight that allow you go complete the reps unbroken with good form. | |||
171 | ||||
172 | VIDEO DEMOS | |||
173 | ||||
174 | Clean | |||
175 | Banded deadlift | |||
176 | Wall ball | |||
177 | Shoulder to overhead | |||
178 | Power clean | |||
179 | Weighted hip extension | |||
180 | ||||
181 | ||||
182 | ||||
183 | ||||
184 | Thursday, November 2, 2023 | |||
185 | WARM UP | |||
186 | ||||
187 | Today is an active recovery day. We've programmed a session for you based on what Lauren Fisher is doing, but listen to your own body and do what feels right for you. The intention for todays program is not to feel fatigued. It's okay to sweat and feel a little exhausted, but you should leave feeling better than before you started your workout. | |||
188 | ||||
189 | PART A | |||
190 | ||||
191 | COMPLETE | |||
192 | ||||
193 | 5 minute easy jog Rest 2 minutes 5 minute run @ 80% effort Rest 1 minute 4 minute run @ 80% effort Rest 1 minute 3 minute run @ 80% effort | |||
194 | ||||
195 | NOTES | |||
196 | ||||
197 | No notes for this part. | |||
198 | ||||
199 | PART B | |||
200 | ||||
201 | 6 SETS | |||
202 | ||||
203 | 100 meter sprint @ 95% effort *Rest as long as it takes to walk back. | |||
204 | ||||
205 | NOTES | |||
206 | ||||
207 | No notes for this part. | |||
208 | ||||
209 | VIDEO DEMOS | |||
210 | ||||
211 | No video demos for today. | |||
212 | ||||
213 | ||||
214 | ||||
215 | ||||
216 | Friday, November 3, 2023 | |||
217 | WARM UP | |||
218 | ||||
219 | 1 round 20-30 seconds bar hang or hollow hold 30-40 seconds cat cows 40-50 seconds high plank hold Complete 1 round then, 3 rounds 3 walkout to push up 3 air squats 3 split squats each side 10 barbell bent over rows Move at warm up pace | |||
220 | ||||
221 | PART A | |||
222 | ||||
223 | COMPLETE | |||
224 | ||||
225 | 2 sets 5 front squats @ 77% 3 sets 1 front squat @ 80% 1 set 5 front squats @ 80% *Rest as needed between sets | |||
226 | ||||
227 | NOTES | |||
228 | ||||
229 | Allow no more than 2-3 minutes after each set. Percentage based on 1 rep max front squat. | |||
230 | ||||
231 | PART B | |||
232 | ||||
233 | COMPLETE | |||
234 | ||||
235 | 6 sets 3 push press 1 set 20 push press *Rest as needed between sets. | |||
236 | ||||
237 | NOTES | |||
238 | ||||
239 | Pick a challenging weight throughout, but don't go to failure. Your 20 reps should be unbroken. | |||
240 | ||||
241 | PART C | |||
242 | ||||
243 | ROTATE STATIONS EVERY MINUTE FOR 28 MINUTES (7 SETS) | |||
244 | ||||
245 | Station 1: 15 calorie bike Staion 2: 10 hang power cleans @ 105 lbs Station 3: 5 strict pull ups 15 toes to bar Station 4: Rest | |||
246 | ||||
247 | NOTES | |||
248 | ||||
249 | Station 1 is designed to take about 50 seconds to complete, which leaves you with just a brief rest period before moving on to Station 2. Your 10 hang power cleans should be challenging, to the point where you might need to split them into two sets in the later sets. Station 3 should also take you around 45-50 seconds to finish, and you'll likely be breathing hard by the end of it. Use Station 4 as an opportunity to take deep breaths and recover before starting the circuit again. | |||
250 | ||||
251 | PART D | |||
252 | ||||
253 | COMPLETE | |||
254 | ||||
255 | 2 sets: 10 ring rows 10 incline DB bench press 2 sets: 10 Supinated bend over rows 15 push ups *Rest as needed | |||
256 | ||||
257 | NOTES | |||
258 | ||||
259 | All sets should be completed unbroken and at a weight or difficulty level that's moderately challenging for you. | |||
260 | ||||
261 | VIDEO DEMOS | |||
262 | ||||
263 | Front squat | |||
264 | Push press | |||
265 | Hang power clean | |||
266 | Strict pull up | |||
267 | Toes to bar | |||
268 | Ring row | |||
269 | Incline DB bench press | |||
270 | Supinated bent over row | |||
271 | Push up | |||
272 | ||||
273 | ||||
274 | ||||
275 | ||||
276 | Saturday, November 4, 2023 | |||
277 | WARM UP | |||
278 | ||||
279 | 3 rounds 9 calorie bike or 18 shoulder taps 100 feet sandbag or farmer carry 10 sandbag or goblet squats 10 banded tricep extensions Complete 3 rounds then, 60-90 seconds weighted wall sit hold Move at warm up pace | |||
280 | ||||
281 | PART A | |||
282 | ||||
283 | 3 SETS | |||
284 | ||||
285 | In 3 minutes complete 400 meter run In remaining time max snatches @ 95 lbs *Rest 1 minute between sets | |||
286 | ||||
287 | NOTES | |||
288 | ||||
289 | The run should take no more than 2 minutes or less so push the pace. If you are approaching 2:30 move onto the snatches in the remaining time. | |||
290 | ||||
291 | PART B | |||
292 | ||||
293 | 3 SETS | |||
294 | ||||
295 | In 3 minutes complete 500 meter row In remaining time max burpees over the erg *Rest 1 minute between sets | |||
296 | ||||
297 | NOTES | |||
298 | ||||
299 | Rest 3 minutes before starting part C below. | |||
300 | ||||
301 | PART C | |||
302 | ||||
303 | 3 SETS | |||
304 | ||||
305 | In 3 minutes complete 500 meter ski erg In remaining time max thrusters @ 95 lbs Rest 1 minute between sets | |||
306 | ||||
307 | NOTES | |||
308 | ||||
309 | Last part of the workout. Give it all you have! | |||
310 | ||||
311 | PART D | |||
312 | ||||
313 | 2-3 SETS | |||
314 | ||||
315 | 20 deathmarch 20 DB plank slides *Rest as needed | |||
316 | ||||
317 | NOTES | |||
318 | ||||
319 | Complete this at your own pace. Since this is the last workout of the week, you're likely tired and fatigued. Feel free to choose a weight that you're comfortable with. | |||
320 | ||||
321 | VIDEO DEMOS | |||
322 | ||||
323 | Snatch | |||
324 | Burpee over erg | |||
325 | Thruster | |||
326 | Death march | |||
327 | DB plank slide | |||
328 | ||||
329 | ||||
330 | ||||
331 | ||||
332 | Sunday, November 5, 2023 | |||
333 | ||||
334 | ||||
335 | REST DAY | |||
336 | ||||
337 |