Saturday Feb 16, 2013

Return of HTFU/Beast Mode!!!

It’s games season boys and girls and it’s time to step things up. This program is not for the casual exerciser. This will be very heavy, difficult movements designed to get you ready for the competition season. We utilized this program last year with great success and with an even larger talent pool in 2013, we look to do even better!

1st some guidelines…
Follow the program at least 3 days a week. There are 5 days worth of workouts here, but its understandable that all 5 days may not work for your schedule. Commit to at least 3 days, don’t cherry pick or don’t do this program.

Do this in groups whenever possible. Kent, Giosi and Spencer have a great group that trains together. This is key to staying motivated and focussed. If your doing this program by yourself you’re going to have to have a ton of mental toughness. I would be game with trying to facilitate a time that a certain group would do these at the different locations, just give me some feedback on what time you would like to do this and we’ll see if we can generate partners.

Commit to the day. Don’t do parts of a day (just the conditioning). Do the entire day or don’t do it at all. Partial days=partial results.

Ask questions. Some of the terminology and movements will be foreign to you. Don’t wing it. Ask me for clarification if you don’t fully understand everything about that days workout.

Don’t expect to do these workouts and the normal WOD unless you can do a 2 a day. Training this program in the morning and then coming back in the evening to do the WOD would be taxing, but would work. Don’t skip the conditioning for the daily WOD after doing the strength and O-lift parts. These days are designed for a specific adaptation and that gets broken if its changed.

Stay on that specific day as much as possible. Don’t do Friday on Monday because you like it better. If you cant get to Monday’s workout until Tuesday then thats understandable, but dont bounce around. Stay to the plan as much as possible.

Alright here are the workouts for the week of Feb 18 to Feb 23.

 

Monday

O-Lift

1) 7X2 Snatch Deadlift + Low Hang Snatch (1″ off floor) – heaviest possible, rest 60 sec.
2) 3X3 Snatch First Pulls – heavy, rest 60 sec.

Strength

1) Back Squat cycle
Note: Whatever plan you’re on. Smolov, Sheiko, 5/3/1, Coan, etc.

Skill/Midline

1a) 3 X ME UB T2B – rest 60 sec.
1b) 3X10 Reverse Hypers – very heavy, rest 60 sec.

Conditioning

1 min ME Rope Climbs 14′

-then-

4 minute AMRAP of:

7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders

-then-

1 min ME Rope Climbs 14′

-then-

4 minute AMRAP of:

7 Hang Power Snatches @ 135/95#
14 HSPU
28 Double-Unders

-then-

1 min ME Rope Climbs 14′

*Please list total reps of AMRAP and total Rope Climbs separately.

Notes: HSPU standard is 45# (hi-temp style) plates with an ab-mat between for men, and 25# (hi-temp style) plates with an ab-mat between for women. This is one continuous piece which should take 11 minutes total.

 

Tuesday

O-Lift

1) 7X2 Clean Deadlift + Low Hang Clean (1″ off floor) + Jerk – heaviest possible, rest 60 sec.

Strength

1) Max Effort 3″ Deficit Deadlift

Conditioning

*All work should be performed with a 20/14# weight vest.

For time:

Run 400m

5 rounds of:

5 Pull-ups
10 Push-ups (hand release)
15 Air Squats

Run 400m

5 rounds of:

5 Pull-ups
10 Push-ups (hand release)
15 Air Squats

Run 400m

 

Wednesday

O-Lift

1) 5×2 Snatch from hang (just above knee) – heavy but perfect, rest 60 sec.

2) 5×2 Clean from hang (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec.

Notes: The 1 Push Jerk should be performed after the 2nd Clean.

Conditioning

7 minute AMRAP of:

8 Push Jerks @ 155/105#
10 T2B
40 Double-Unders

-then (no rest)-

1 minute AMRAP of:

UB Hang Power Cleans @ 155/105#

Notes: This effort is one unbroken set. The set begins when the bar is picked up, and ends when the bar hits the floor. You have one minute to complete as many UB reps as possible.

 

Thursday

Rest

 

Friday

Strength

1) 5X2 Top Pull Deadlifts @ 90% – rest 60 sec.
2) Bench Press
3) Strict Press

Notes: The Deadlifts will prime your CNS, don’t skip it.
Whatever cycle you are on for Bench Press and Strict Press. If no cycle has been established and you don’t have a current 1 rep max in these movements then establish a 1 rep max on one or both. If you do have a 1 rep max on both…then get a cycle started!

Conditioning

For Time:
30 KBS 32/24kg
30 Wall Balls 20/14#
30 C2B Pull-ups
Row 1k
20 KBS 32/24kg
20 Wall Balls 20/14#
20 C2B Pull-ups

Notes: Perfectly vertical KB Swings. Make contact with the bar on every rep of C2B.

Midline/Recovery

3X25 Reverse Hypers – medium, rest 60 sec.

 

Saturday

*This will be the same weekend as our o-lift seminar. There will be open gym at Morgantown and Fairmont for those not attending the seminar or attending on Sunday in Morgantown.

O-Lift

5 attempts to establish a 1RM of the barbell complex:

1 Clean
3 Front Squats
1 Jerk
3 Back Squats
1 Behind the Neck Jerk

Notes: All reps must be completed unbroken. The bar may only rest in the front or back rack position. After completing the first Jerk, the bar should be lowered to the back rack to continue. The bar may be dropped from overhead after the final BtN Jerk. Rest as needed.

Conditioning

3 rounds for time of:

9 Muscle-Ups
7 Snatches (full squat) 185/120#

Notes: If max Snatch is below 215/140# then use 85%.


Wednesday August 29, 2012

O-Lift:

10 Minute Squat Snatch technique work

*As close to perfect reps as possible with light to medium weight

Strength:

“Prowler Challenge #1-The Hell That Is New Jersey”

5 minutes AMRAP

10 yard prowler sprints 205/165

Extra:

“Deacon”

12 minute AMRAP of:

11 Pause Pullups

8 Push Jerks 185/120# (racks may be used)

18 Pistols (alternating)

Notes: Pause Pullups are pull-ups performed with a 3 second pause while holding the chin over the bar. If the chin does not remain over the bar for a full 3 seconds, the reps does not count. If there is debate on how long 3 seconds is, set up a clock within clear view of the pull-up bar and literally watch the 3 seconds count off. These may be any grip and kipping is allowed.


Tuesday August 28, 2012

O-Lift:

1) 1 Snatch (from floor) + 1 Hang Snatch (just above knees)

EMOM for 7 minutes @ 85% then rest 2 minutes.

Notes: These reps should be performed unbroken. If this is absolutely not possible, then the bar may be dropped after the full snatch, but the goal is to not put the bar down between reps.

2) Perform single Squat Snatches (no hang) @ 90%, 95%, and 90%.

Rest at least 2 minutes between reps and allow for no more than 3 misses total.

3) 1 Clean (from floor) + 1 Hang Clean (just above knees) + 1 Jerk (after the Hang Clean)

EMOM for 7 minutes @ 80% then rest 2 minutes.

Notes: These reps should be performed unbroken. If this is absolutely not possible, then the bar may be dropped after the full snatch, but the goal is to not put the bar down between reps.

4) Perform Squat Clean & Jerks (no hang) 3X1 @ 90%.

Rest at least 2 minutes between reps and allow for no more than 3 misses total.

Strength:

1a) 3X8 Weighted Strict Pullups – heaviest possible, rest 60 sec.

Notes: Use a weight that allows for at least 3-4 UB Pullups. These should not be all singles, but a few breaks are acceptable. If the total set takes more than 30 seconds then lower the weight.

1b) 3X8 Shoulder Press – heaviest possible, rest 60 sec.


Friday August 24, 2012

Strength:

Rip Squats Week 2 Day 2

6x1x91%

Seated Good Mornings w/Cambered Bar 5×5-AHAP


Wednesday August 22, 2012

O-Lift:

1) Hang Power Snatch 5×1-AHAP

2) Hang Power Clean 5×1-AHAP

* Perform box jumps after every set

2 @ 85% max standing box jump

1 @ 85% + 4″

Strength:

5 rounds NFT

50′ Prowler Push HH 295/205#

50′ Prowler Push LH 295/295#

Small Lap Sled Walk 90/70#


Tuesday August 21, 2012

O-Lift:

1) Squat Snatch 2 reps EMOM for 7 minutes @ 85%.

Rest 2 minutes and perform 1 rep @ 95%.

2) Squat Clean & Jerk 2 reps EMOM for 7 minutes @ 82%.

Rest 2 minutes and perform 1 rep @ 92%.

Strength:

Deadlift off of 3″ blocks

Compare to 6/25/2012


Friday August 17, 2012

Strength:

Rip Squats Week 1 Day 2

6x1x90%

Banded Good Mornings 5 x 5

As much tensions as possible with good form.


Wednesday August 15, 2012

Strength

For Score:

45 Seconds Work : 45 Seconds Rest

1a) 3x Strict Pullups – any grip

1b) 3X Deficit HSPU 6/4″ – kipping is allowed

1c) 3X Snatch Grip Behind the Neck Press 95/65#

1d) 3x Stones to Chest @ Bodyweight

Extra:

For Time:

1 Mile Sled Walk 90/45#

Notes:  Walk only.  Can be laps around the building or towards the high school, just complete 1 mile.


Tuesday August 14, 2012

O-Lift:

1) Squat Snatch: 2X2@75%, 1X2@80%, 1X2@85%, 2X2@90%, 3X1@90%

2) Squat Clean & Jerk: 2X2@70%, 1X2@75%, 1X2@ 80%, 2X2@85%, 3X1@85%

Complete alternating height Box Jumps between each set

1@80% Max Height

2@80% + 4”

Strength:

Deadlift + Band Tension

Compare to 6/19/2012


Friday August 10, 2012

Strength:

Rip Squats Week 1 Day 2

6x1x90%

Extra:

4 rounds for time of:

6 Muscle-Ups

6 Box Jumps 36/30″

24 OHS 65/45#