Training - Strength/ Power End.

Warm:

10min easy bike

30m bear crawl

30m lunge

Then

For time:

3 rounds for time

12x front rack lunge @ 95

6x Front squat

3x push press

2:36

rest 2min

For time

cash in: 400m run

21-15-9

KB swing @ 53#

HSPU

rest 2min

3 rounds for time

100m run

12x deadlift @ 95#

6x bar over burpee

3x OHS

18:17 total time

Then

W2H snatch

2x3 @ 70kg

2x3 @ 80kg

4x3 @ 86kg

 

michael blevinsComment
Training- Power End./ Strength

Warm: 

10min easy airbike

dynamic track warm up

W2H 6RM front squat

6x @ 135, 185, 235, 245, 260lbs, 235-drop set

then

1km row for time 3:14

rest 3min

30x HSPU for time 1:07

rest 2min

40x pull ups for time 1:26

rest 1min

200m sprint :41

then

15-1 NFT

Plank pull on rings

push up on rings

michael blevinsComment
Training- Power End./ Conditioning

Warm:

3 rounds NFT

20cal bike, row, ski

10x push up, squats, pull ups

W2H clean & jerk

135, 185, 205, 225, 235, 245, 255, 265, 275lbs

Then

12min AMRAP

13x burpee pull ups

14x wall ball

39x double under

4 + 26

Then

3 rounds NFT

15x strict dip

3x 25ft rope sled pulls

Then

30-20-10

deadlift @ 225

GHD sit up

sand bag over shoulder

michael blevinsComment
Training-Strength

Warm:

dynamic floor work

3 rounds NFT

20cal bike

ME hand walk

20cal row

ME effort HSPU

20cal ski erg

ME pull-up

Snatch

3x @ 155

3x @ 165

2x3 @ 185

2x3 @ 195lbs

Clean and jerk

3+1@ 175

3+1 @ 185

3x3+1 @ 205

3x3+1 @ 215lbs

Front squat

5x@ 155

5x @ 185

3x5@ 220

Then

6-5-4-3-2-1x strict deficit HSPU 

rest 1min between

3x15 BNpress

3x10 strict dip

 

michael blevinsComment
Training- Power End./ Strength

The next few weeks will just be examples of programming that I am messing around with. I pull anything that I think that will be fun, hard, or stupid. I am not on any progressive cycle and don't want to be, I just want to train and have some fun in the gym. This will change soon enough but for now...

Warm:

10min walk/run

5min @ 7mph

4min @ 7.3mph

3min@ 7.5mph

2min@ 7.8mph

1min@ 8.0mph

50% active rest between

Every 2 min/10min 3x power clean + 3x front squat + 3x jerk

@185, 195, 205, 215, 225lbs

then

5-4-3-2-1 rope climbs with 90sec rest between

then

For time

500m row

50x pull ups

500m row

40cal assault bike

500m row

30x front squats @ 155lbs

500m row

17:31

 

michael blevinsComment
Training- Power End.

Warm:

10min easy air bike

W2H power snatch + full

2x@ 40, 60, 70, 80kg

W2H power clean + full + jerk

2x@ 60, 80, 90, 100kg

W2H front squat x3

60, 80, 90, 100kg

then

3x 30sec max effort assault bike 60 sec rest

34cal, 30cal, 26cal

then

0-2min 30x cal row

2-4min 10x C&J @135lbs

4-6min 100x double under

3 rounds

michael blevinsComment
Training- Qualifier

The Open is here and this year looks to not disappoint. This is my weekend + attempting to mitigate the damages of not being in good condition. I include some warm ups and the training in between to try and help recovery.

Friday:

Warm: 10min easy airbike

some dynamic mobility work

then 

10/50, 20/40, 30/30 assault bike @ 600+ watts

more dynamic work

10/50, 20/40, 30/30, 40/20 Assault bike @ 600+watts

3x 5 DB snatch

3x 5 burpee box jump over

then

 17.1 For time

10x DB snatch

15x BBJ

20x Db snatch

15x BBJ

30x Db snatch

15x box jump

40x DB snatch

15x BBJ

50x DB snatch

15x BBJ

16:18

Saturday:

5x5 bench press @ 225

5x10 ring plank pull

3 rounds NFT

20cal air bike

10-20-30m shuttle run

Work up to heavy power snatch

70, 80, 85, 90, 95kg

Sunday:

hike 30min

Monday

17.1

15:48

Tuesday:

Work to heavy double snatch

2x@ 135, 185, 205, 215, 225lbs

12min AMRAP

4x ring MU

8x C&J @ 135lbs

16x box jump @ 24"

4 rounds + 5

Wednesday:

Warm:

10min incline walk increasing tempo

2x5 burpee

2x10 DB snatch

2x5 burpee over box

Then

17.1

14:50

michael blevinsComment
Training- Power End./ Strength

Sometimes it is better to burn the bridge, then to save it and allow those to cross that will then treat you as a coward. Inflating the Ego isn't quantifiable, but perception of dominance is.

 

Warm:

30min easy assault bike

30min AMRAP

40x cals Airbike

40m walking lunge

6 rounds + 40cals

Then work up to heavy 2x rep jerk

2x@ bar, 135, 185, 205, 235, 255, 256lbs

Then

for time

300m row

20x HSPU

300m row

16x HSPU

300m

12x HSPU

300m

8x HSPU

300m

4x HSPU

8:41

michael blevinsComment
Training- Power End.

Warm:

16min EMOM

odd- 3x deficit HSPU

even- 30sec hollow rock

Then 

For time:

20x cal row

20x hang power snatch @ 115

20x toes to bar

20x thrusters @ 135lbs

20x chest to bar

20x hang power clean @ 155lbs

20x toes to bar

20x deadlift @ 185lbs

20x chest to bar

20x cal row

16:34

 

michael blevinsComment
Training- Power End./ Strength

Warm: 10min easy bike

Dynamic work

10min EMOM clean complex

1x clean pull + 1x full clean + 1x front squat @ 215lbs

then

For time:

14x push press @ 115

14x burpee pull up

14x OHS @115

14x toes to bar

14x snatch @ 115

14x box jump @ 24"

14x deadlift

14x sumo deadlift

14x box jumps

14x snatch

14x toes to bar

14x OHS

14x burpee pull up

14x push press

13:01

 

michael blevinsComment