Wednesday 111010

Rest Day

Here's the tentative plan for next week's testing:

Monday: Back Squat and Pullups

Tuesday: Press and Tabata Squat/pushup metcon

Thursday: Deadlift and Bench Press

Friday: Interval Metcon

Post to comments if you learn anything from Coach Burgener here.

Tuesday 110910

Strength

Press, 62.5% x15

Pullups, 15 reps with a moderately easy band

Metcon

Every minute on the minute for 10 minutes:

2 Hang Power Snatch+OH Squat

The metcon shouldn't even feel like a "metcon." It's more of an opportunity to work technique on the snatch and overhead squat. The weights will be up to you (with my input of course) with the idea being to start fairly light and increase to something moderately challenging but not impossible.

Monday 110810

I think we know someone in this picture!

Strength (Deload Week!)

Back Squat, 62.5% x15

Metcon (this will be the hardest, longest one of the week)

Burpees, 30-20-10

Wall Balls, 12/8lb, 10-20-30

2 minute rest between rounds

Like I said last week, the 15 reps you have to do can be broken up however you want. There will still be our normal warm-up sets (obviously), then its up to you. If you feel good and the weight feels light and you want to knock them out in one set, go for it. If you need 3x5, go for it. This week is about listening to your body, recovering, and getting ready for next week. If at the end of these workouts you feel like you want to do more, too bad, but good. Save it for next week. It's gonna be fun.

Friday 110510

Strength

Bench Press

65.0% x5

72.5% x4

80.0% x3

87.5% x2

95% x1+

Team Metcon

150ft. Ladder climb

10/6 TRX Pullups

20 Wall Ball, 18/12lb

20 Double Unders (singles not allowed)

20 KB Push Press, 16/12kg

20 Ball Slams, 10lb

50ft. DB Walking Lunges, 40/25lb

20 Pushups

20 Back Squat, 95/65lb

The metcon will be performed in a single-file fashion. One person starts at the top of the list and once they've completed that task they move on to the next task, and so on until you get spit out at the end. The next person can't start the first task until the person in front of them is done with the first task. No passing people. The clock starts when the first person starts climbing and ends when the last person finishes squatting. 20 minute cut-off.

After a few comments about inflammation this morning, please read the following post from Mark Sisson, Flame Thrower: Top 10 Natural Ways to Reduce Inflammation | Mark's Daily Apple. I've been eating like this the majority of the time for the past several months and you'd be surprised how much of a difference it can make. No ibuprofen, aspirin, or other drugs. Just lots of the right foods, minimal amounts of the bad ones (notice I didn't say none; I am human and a realist), and smart training. Get rid of all grains, dairy, and legumes, and eat all the meat and vegetables that you want with some fruit and good fat added here and there. All I can say is try it for a month and see what happens. You just might feel, look, and perform better than you ever have. Post your thoughts to comments.

Thursday 110410

Strength

Deadlift

65.0% x5

72.5% x4

80.0% x3

87.5% x2

95.0% x1+

Metcon

3 Rounds for time:

5 Push Presses

10 Front Squats

50 Situps

The weight used will be 90% of your press 1RM

I will be watching your backs closely especially on the last set. If you want to keep going, you've got to keep that back flat.

Wednesday 110310

Rest Day

The 3GP file format was a little goofy and when it uploaded to youtube, it sped up the playback speed. Couldn't figure it out. You'll just have to watch fast.

Tuesday 110210

Strength

1a) Press

65.0% x5

72.5% x4

80.0% x3

87.5% x2

95.0% x1+

1b) Pullups, 5-4-3-2-1, increasing load each set

Metcon

Ladder Breathing:

Thrusters

You can get an intro to breathing ladders from this article. I will explain it more in detail tomorrow and we'll select our loads and reps and that sort of stuff.