if in the Calgary area and want some good soups, this is the place to go
day 26/45
part 1:
A1. 3 position power clean - 1.1.1 x 5; rest 120 sec
notes - high hang, knee cap, floor
A2. Close Grip Bench Press @ 30X0; 2-3 x 5; rest 120 sec
notes - concentric is explosive; 14" grip
B1. Dead Lift Cluster - 1.1.1.1.1 x 4; rest 120 sec
notes - 10 sec count b/t reps
B2. Ring Dips - 15 x 4; rest 120 sec
notes - unweighted, work on speed
rest 8+ hours
part 2:
Row 3000 m @ damper 7
Score = ave watts over 3000m divided by your body weight in lbs
(ex. 340 watt ave/170 lbs = score of 2.0; high score wins)
post weights/reps/notes for part 1 and score for part 2 to comments
A1. 3 position power clean - 1.1.1 x 5; rest 120 sec
notes - high hang, knee cap, floor
A2. Close Grip Bench Press @ 30X0; 2-3 x 5; rest 120 sec
notes - concentric is explosive; 14" grip
B1. Dead Lift Cluster - 1.1.1.1.1 x 4; rest 120 sec
notes - 10 sec count b/t reps
B2. Ring Dips - 15 x 4; rest 120 sec
notes - unweighted, work on speed
rest 8+ hours
part 2:
Row 3000 m @ damper 7
Score = ave watts over 3000m divided by your body weight in lbs
(ex. 340 watt ave/170 lbs = score of 2.0; high score wins)
post weights/reps/notes for part 1 and score for part 2 to comments
day 25/45
part 1:
A1. OHS @ 32X1; 4-6 x 4; rest 120 sec
notes - ass to grass
A2. Mixed Grip Chin Ups @ 41X1; 3-5 x 4; rest 120 sec
notes - switch grips per set, one hand supinated, one pronated
B1. BB Forward Lunges @ 10X0; 4-5/leg alternating x 3; rest 90 sec
notes - push through heel to get up, alt legs/rep
B2. 1 arm KB Power Row @ 4022; amrap with 1.5/1pd x 3; rest 90 sec
notes - elbows high at top, one hand on bench/support, body in tripod position
post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/25g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
rest 8+ hours
part 2:
light jog - 30 sec
90% high effort run - 30 sec
walk - 30 sec
repeat 10 times
maintain same high output speed for run for middle 30 sec
post wod fuel male:
above 12% - 25g prot/10g carb
8-12% - 25g prot/25g carb
below 8% - 25g prot/40g carb
post wod fuel - female:
above 16% - 15g prot/10g carb
12-14% - 15g prot/20g carb
below 12% - 15g prot/30g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
A1. OHS @ 32X1; 4-6 x 4; rest 120 sec
notes - ass to grass
A2. Mixed Grip Chin Ups @ 41X1; 3-5 x 4; rest 120 sec
notes - switch grips per set, one hand supinated, one pronated
B1. BB Forward Lunges @ 10X0; 4-5/leg alternating x 3; rest 90 sec
notes - push through heel to get up, alt legs/rep
B2. 1 arm KB Power Row @ 4022; amrap with 1.5/1pd x 3; rest 90 sec
notes - elbows high at top, one hand on bench/support, body in tripod position
post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/25g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
rest 8+ hours
part 2:
light jog - 30 sec
90% high effort run - 30 sec
walk - 30 sec
repeat 10 times
maintain same high output speed for run for middle 30 sec
post wod fuel male:
above 12% - 25g prot/10g carb
8-12% - 25g prot/25g carb
below 8% - 25g prot/40g carb
post wod fuel - female:
above 16% - 15g prot/10g carb
12-14% - 15g prot/20g carb
below 12% - 15g prot/30g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
day 23/45
Training:
1 min interval runs
(1st 20 sec increasing speed to top speed by 20 sec; 2nd 20 sec maintenance at top speed; 3rd 20 sec decreasing speed from 40-60 sec)
rest/walk 3 min; repeat 8 times
these runs are increasing efforts from 0-20s (80....100%), very high effort from 20-40s (100%) and decreasing effort from 40-60s (100...80%); goal is to understand different speeds to enable to shift gears as needed when needed; each 20-40 sec set should feel like its the same speed, if not, video tape yourself and send to optimumtraining@shaw.ca and i'll assess you and report back to everyone on the blog on rest day
if you feel 3 min is too much rest, you're doing things incorrectly
when others prescribe run workouts like this with less rest requiring the highest efforts, it actually does not make sense based on the nervous system and recovery; one CANNOT recover and repeat with the same effort and speed with a 1:1, 1:2 work rest ratio like most prescribe...beware...and if they can, they're not working hard enough in the efforts or do not have to power to do so...sometimes it is prescribed for conditioning purposes as in row 500m all out, rest 2 min x 4...but this is done with purpose of lactate buffering in mind and not the recovery...most times this is not thought out in interval training...a MAJOR reason why some never get to the 5th gear ever
the press/jerk ratios are something i've been playing with and have asked in relation to a number of weight lifters vs. fitness junkies over time (bodybuilders have a % they like, power lifters have one and "strength coaches" have one)...and the lower the percentage usually shows the efficiency in your ability to translate your body under a bar as opposed to the strength of pressing it overhead...i'd like most at 60%...as moving a weight with your hips is VERY impt in this sport of fitness
all of your presses will improve over time at a more accelerated rate than it has...we'll work with bench press at 14" and its upper body structural needs (videos to come) and various HSPU/OHS/ring dip varieties and prove it
day 22/45
Training:
part 1:
Press - build quickly to a 1RM
+
Split Jerk - build with as much time as needed to a 1RM
+
Dead Lift - 60% 1RM; 8 sets of 2; rest 45 sec b/t sets - focus on explosive concentric, these are not touch and go reps, reset at bottom each time
rest 4+ hours
part 2:
5 sets;
20 unbroken chest to bar chin ups with speed
10 sec rest
AMRAP Burpees in 30 sec - DO NOT pace these
rest 90 sec
post % of loads for press compared to split jerk (i.e. 160/265 = 60%) as well as total burpees completed in 5 sets as score for part 2
day 21/45
Training:
A. Snatch - 2-3 x 5; rest 180 sec
B. Snatch Hi Pull to nipples- 2-3 x 5; rest 180 sec
C. Power Snatch - 2-3 x 5; rest 180 sec
post loads to comments
take extra time at set up, all should look the same
A. Snatch - 2-3 x 5; rest 180 sec
B. Snatch Hi Pull to nipples- 2-3 x 5; rest 180 sec
C. Power Snatch - 2-3 x 5; rest 180 sec
post loads to comments
take extra time at set up, all should look the same
day 19/45
Training:
WOD 3:
5 rounds for time;
40 unbroken double unders
25 unbroken chin ups
rest 6+ hours
WOD 4:
""Karren"
150 wall balls - 20#/14# to 11ft
post times for WODs 3 and 4 and total time for all 4 WODs to comments
chin breaks vertical plane for chin ups
sit to ball for wall balls
ball must be thrown from the front rack position, not from behind the head
WOD 3:
5 rounds for time;
40 unbroken double unders
25 unbroken chin ups
rest 6+ hours
WOD 4:
""Karren"
150 wall balls - 20#/14# to 11ft
post times for WODs 3 and 4 and total time for all 4 WODs to comments
chin breaks vertical plane for chin ups
sit to ball for wall balls
ball must be thrown from the front rack position, not from behind the head
day 18/45
Training:
(4 workouts for total time in 2 days)
WOD 1
for time:
50 reps - split jerk - 165#/105# - from rack
(when you fraction reps, i.e. rack bar on rack or drop to gound you have to perform 10 toes to bar)
rest 8+ hours
WOD 2
"Tyler"
5 rounds for time;
7 muscle ups
21 SDLHP - 95#/65#
post times for each WOD and total time for the 2 WODs today to comments
arms at full ext at top and bottom of muscle ups
shins to chin for SDLHP
you must bring feet together after split catch before lowering weight for jerks
(4 workouts for total time in 2 days)
WOD 1
for time:
50 reps - split jerk - 165#/105# - from rack
(when you fraction reps, i.e. rack bar on rack or drop to gound you have to perform 10 toes to bar)
rest 8+ hours
WOD 2
"Tyler"
5 rounds for time;
7 muscle ups
21 SDLHP - 95#/65#
post times for each WOD and total time for the 2 WODs today to comments
arms at full ext at top and bottom of muscle ups
shins to chin for SDLHP
you must bring feet together after split catch before lowering weight for jerks
day 16/45
Training:
3 sets:
1.25 X BWT Dead Lift x 15 reps
20 Box Jumps - 20"
90 sec rest
+
3 sets:
15 KBS - 2/1.5 pd
25 double unders
90 sec rest
+
3 sets:
15 GHD back extensions
15 GHD sit ups
90 sec rest
post notes to comments; goal is to not break anything!
post wod fuel male:
above 12% - 40g prot/20g carb
8-12% - 40g prot/35g carb
below 8% - 40g prot/50g carb
post wod fuel - female:
above 16% - 30g prot/15g carb
12-14% - 30g prot/30g carb
below 12% - 30g prot/45g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
3 sets:
1.25 X BWT Dead Lift x 15 reps
20 Box Jumps - 20"
90 sec rest
+
3 sets:
15 KBS - 2/1.5 pd
25 double unders
90 sec rest
+
3 sets:
15 GHD back extensions
15 GHD sit ups
90 sec rest
post notes to comments; goal is to not break anything!
post wod fuel male:
above 12% - 40g prot/20g carb
8-12% - 40g prot/35g carb
below 8% - 40g prot/50g carb
post wod fuel - female:
above 16% - 30g prot/15g carb
12-14% - 30g prot/30g carb
below 12% - 30g prot/45g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
day 15/45
Training:
A1. Bench Press @ 30X0; 6,6,4,4,2,2; rest 120 sec
A2. Supinated Chin Ups @ 41X1; 2-3 x 6; rest 120 sec
B1. Strict Ring Dips @ 22X0; amrap x 3; rest 90 sec
B2. Dead Hang to Inverted on Rings @ 2121; 10 x 3; rest 90 sec
post loads, reps and notes to comments
post wod fuel male:
above 12% - 40g prot/20g carb
8-12% - 40g prot/30g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/15g carb
12-14% - 30g prot/25g carb
below 12% - 30g prot/35g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
Wed 14th - single
Thurs 15th - single
Fri 16th - off
Sat 17th - double
Sun 18th - double
Mon 19th - off
Tues 20th - single
Wed 21st - double
Thurs 22nd - single
Fri 23rd - off
Sat 24th - double
Sun 25th - double
Mon 26th - off
A1. Bench Press @ 30X0; 6,6,4,4,2,2; rest 120 sec
A2. Supinated Chin Ups @ 41X1; 2-3 x 6; rest 120 sec
B1. Strict Ring Dips @ 22X0; amrap x 3; rest 90 sec
B2. Dead Hang to Inverted on Rings @ 2121; 10 x 3; rest 90 sec
post loads, reps and notes to comments
post wod fuel male:
above 12% - 40g prot/20g carb
8-12% - 40g prot/30g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/15g carb
12-14% - 30g prot/25g carb
below 12% - 30g prot/35g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
Wed 14th - single
Thurs 15th - single
Fri 16th - off
Sat 17th - double
Sun 18th - double
Mon 19th - off
Tues 20th - single
Wed 21st - double
Thurs 22nd - single
Fri 23rd - off
Sat 24th - double
Sun 25th - double
Mon 26th - off
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