saturday 6.30.2012

1. snatch:
   3@70%
   2@75%
   2x1@80%
   1@75%
   1@80%
2. clean & jerk:
   same scheme as above
3. snatch shrug:
   5x8@105% (of 1RM snatch)
4. a) reverse hyper:
   3x15@ ~50% 1RM BS
   
   b) weighted GHD:
   3x15, use med ball or dumbbell held at chest
   
5. "300"
   for time:
   25 pull-ups
   50 deadlifts, 135/95
   50 push-ups
   50 box jumps, 24/20"
   50 floor wipers, 135/95
   50 clean & press, 35/25
   25 pull-ups

friday 6.29.2012

Any takers for a SaiyanTrainer Sunday meeting this weekend? I'd like to just cover a few basic movements and establish an official SaiyanTrainer warm-up progression. Let me know in the comments below!

1. BS:
   10@60%
   8@65%
   6@70%
   4@75%
   
   *I don't think I've mentioned this, but these should be high-bar back squats, not low-bar. We're focusing on Oly lifts this cycle, so every squat you do should be as upright as possible. Lube up those hips and punish yourself with perfect form and a narrow (ish) stance!
2. 3 position snatch (floor, knee, thigh):
   2x1@65%
   3x1@70%
3. a) Snatch pull:
   4x7@90%(1RM snatch)
   
   b) Snatch push press:
   3x5@70%
   2x5@75%
4. 3RFT:
   15 burpees
   20 KBS, 70/53
5. Class WOD:
   800m run
   30 power snatch, 115/85
   800m run

Thursday 6.28.2012

Someone I know posts on facebook excessively about how much they run. They did CrossFit for a while then quit. This person recently posted that they had completed a 20 mi bike ride. This person labeled it "crosstraining".

What the fuck is wrong with people?

wednesday 6.27.2012

DUDES AND CHICKS: 

Just ANOTHER friendly reminder. I know its sooooo tempting to continue your lifting well into the 5:30pm class because you didn't show up early enough to get it all done, or you stood around talking too long....

...however, please don't. In an effort to avoid being a dick in person, I'll give you some justification. Shit gets crazy at the evening classes. If you don't get your lifts done, suck it up and take part in the regular class. Even if you're doing a different WOD, just humor the coach and do the warm-up with the class. You might even learn something! 

I know its a pain, but there's just too much going on, and some of the newer members get intimidated by your awesomeness. You're all kicking serious ass at this stuff, so keep it up...between 4:30 and 5:30. 

If you have any questions AT ALL ABOUT ANYTHING, dont hesitate to comment on these posts or catch me in the gym. HINT: emailing me or commenting will probably get you a more well-thought out response.


On a positive note: We're going to start meeting on Sundays for a special SaiyanTrainer ONLY session. This will be a great chance for you guys to actually get coached on all the lifts and skills you've been doing. This means you'll be awarded the option of an extra rest day during the week! Any thoughts on times? I was thinking 10 or 11am. 

1. muscle snatch:
   5@60% (of your 1RM muscle snatch)
   4@65%
   2x3@70%
2. 3 position clean (floor, bottom of knee, mid-thigh):
   2x1@65%
   3x1@70%
3. clean deadlift:
   4x7@100%
   
   clean deads consist of the exact pull-sequence and position used in a clean. hips and bar rise together. no shrug or excessive hip-drive needed.
4. 10 EMOM:
   5 DB/KB squat clean, 50/30
   3/2 deficit HSPU
   
   *choose a deficit that makes the reps challenging. complete :10 HS hold for any reps not completed. 

tuesday 6.26.2012

OK. Some/most of you hopefully PR'd your squats over the last few weeks. If you don't already have it, go grab the Hatch Cycle spreadsheet and use 95% of your back and front squats to find your numbers. This might feel a bit light to start with, but it'll get heavier as we go along, and since we've set a new bar we don't need to push it as hard. If it gets too heavy, recalculate with 90% of your 1RM.

1. 10@60%
   8@70%
   6@75%
   4@80%
   *:90 rests
2. power snatch + 2 squat snatch:
   2x1@65%
   3x1@70%
3. rack jerk:
   2x3@70%
   3x3@75%
4. clean pull:
   4x7@90% (of your clean)
   *use straps as needed
   **2:00 rests
   3RFT:
5. 50 back extensions
   30 wall ball shots
   8/6 muscle ups
   *If you can't do 8 (or 6) muscle-ups, pick an aggressive but realistic number. If you can do less than 3, sub in 16 C2B pull-ups and 16 dips. 

monday 6.25.2012

Here we go. The next cycle begins. This shit is going to get heavy. Yes, there are a lot of Olympic lifts. Yes that is on purpose. We will focus on more power lifts in the next cycle. For now, have some confidence in the programming and don't worry about your bench press or deadlift. You should be able to maintain without hitting every lift every week. Hit these lifts with everything you've got and it will pay off. 

WEEK 1. DAY1

1. power clean + 2 squat cleans:
   2x1@65%
   3x1@70%
   *rest 2:00 between sets
   
2. snatch balance:
   2x3@60%
   3@65%
   2x3@70%
   *rest 2:00 between sets
   
3. push press:
   5x5@75%
   *:90 second rests
   
4. for time:
   DU: 100-80-60-40-20
   push ups: 50-40-30-20-10
   OHS, 135/95: 10-8-6-4-2
   

wednesday 6.20.2012

Hey...enjoy your days of low-ish volume while you can. We're continuing to establish some 1RMs this week and hit some much-needed accessory work. Next week will mark the beginning of a new 12 week cycle. And its going to be awesome. 

1. push press: 5-3-2-1-2-3-5
   *take up to two additional attempts at the "1" rep ONLY if you fail the first rep.
2. 10 rds EMOTM:
   50m sprint
   
   *keep your splits at or under 10 seconds.
   

tuesday 6.19.2012

1. a) 4x10 weighted hip extension (~25-45lbs+)
   b) 4x6 vertical jumps for height (use pull-up bar or wall for reference)
   
2. 5x3 power clean, AHAP
   
3. for time:
   power clean, 135/95: 1-2-3...10
   HSPU: 10-9-8...1

monday 6.18.2012

1. Muscle Snatch: 5-3-2-1-1-1
   
2. Clean Deadlift: 6x4 reps @ 100% of your clean
   *Use your hook grip and dont move your hips unless the bar come with you!
   
3. 6 Rounds:
   400m run
   12 T2B
   *You have 3 minutes to complete each round. Rest the remainder of the 3 minutes. At the end, complete 2 burpees for every rep left undone. 

saturday 6.16.2012

1. Snatch warm-up
   -shins to shrug
   -thighs to high-pull
   -muscle snatch
   -snatch balance
   -hang squat snatch
   
2. 5k row

1. buy in: 20 box jumps, 30/24"
   then...
   10-8-6-4-2 thruster, 115/85
   50-40-30-20-10 double under
   
   20 box jump cash out, 30/24
   
2. Total 2
   1-1-1:
   clean
   bench press
   overhead squat

wednesday 6.13.2012

Warm-up is key today. Noticing a theme this week? When you're maxing your shit out, take your time and warm-up. Get a good sweat going before you attempt Total. You only get 3 shots!

1. 3 rounds of "cindy"
   5 pullups
   10 push ups
   15 squats
   
   *sloooooow reps. full range of motion. punish yourself a little.
   
2. "Total"
   3 attempts each at a 1RM of:
   back squat
   shoulder press
   deadlift
   
   *No cheats/extra reps. Try a rep scheme like 5-4-3-2-1-1-1 to get you to your max. First single rep should be a gimme, second should be at your current max, third rep should be your new PR. 

tuesday 6.12.2012

This video kinda sucks to watch, but the information is solid. Check out this guy's position. Notice how upright he stays coming off the floor. Warm-up slow today and try to replicate this.

Widen your grip, and widen your knees. If you need to adjust your stance width to get in a better first pull, do so. Drive those hips open and get your ass under the bar. COMMIT!

1. I shouldn't have to tell you, but get those shoulders warmed up and make damn sure your squat position is good before even touching the barbell. An official SaiyanTrainer warm-up is in the works, but for now just think spider stretch, squat test, bowler, bully and burgener warm-up!
   
2. Take as long as you need to establish a 1RM snatch. Try to do 20 or fewer total reps.
   
3. 12:00 EMOTM
   8 T2B
   6 burpees
   
   *row 100m for every rep not completed (which should be ZERO). 

monday 6.11.2012

I got a sweet deal on a hotel and I'm not about to check out early. Boston is a pretty sweet city so far. 

Might try to do a drop-in at CFNE to spy on them...but I really don't care at this point. This is a MANCATION, not a WODfest. 

Besides, you guys are going to loafing around all week doing shit like "cindy" and "total". What a bunch of  lazy A-holes (I kid, I kid). 

1. 2x15 each:
   back extension, NOT HIP EXTENSION
   GHD sit-up
   slow air squat (examine/fix your position)
   
2. 3x5 each:
   strict HSPU
   strict pull-ups, use grip board or rope handle
   
3. "Cindy"
   AMRAP 20
   5 pull-ups
   10 push-ups
   15 squats

saturday 6.9.2012

1. Snatch:
   2 rounds:
   1@85%
   1@90%
   1@95%
   
2. Clean & Jerk
   Same as above
   
3. "Hope"
   3 rounds, fight gone bad style:
   burpees
   pwr snatch, 75/50
   box jump, 24/20
   thruster, 75/50
   c2b pull-up
   rest

friday 6.8.2012

1. BS:
   5@60%
   5@70%
   2x5@75%
2. FS:
   5@60%
   5@70%
   5@75%
3. for time
   2 rounds:
   500m row
   21 dips
   21 pull-ups
   
   2 rounds:
   30 squats
   15 HPC, 135/95

wednesday 6.5.2012

I have nothing to say today...

1. snatch grip deadlift: 4x6@~110% 1RM snatch
   
2. snatch:
   3@55%
   2@80%
   3x1@85%
   
3. clean&jerk:
   2x2@70%
   2x2@75%
   
4. AMRAP 10:00
   9 SDHP, 115/85
   9 OHS, 115/85
   1 rope climb

tuesday 6.5.2012

Go lift a fucking horse. 

Its week 12 kids. Don't get discouraged by some lighter-than -usual workloads. Get your reps in and rest up so you're prepared for some max effort BS next week! 

I think we'll hit football total then proceed to smash a few PRs with some other crazy stuff. 

We'll get a couple weeks to enjoy ourselves before we get back to the grind of doing ALL THE REPS. 

1. BS:
   5@60%
   5@70%
   2x5@75%
   
2. FS:
   5@65%
   5@70%
   5@75%
   
3. a) handstand walk: 5x12'
   b) 5x10 alternating grip C2B pull-ups, strict
   
4. 3RFT:
   20 push-ups (not hand release, but FULL ROM!)
   30 wall ball, 20/14
   40 walking lunges

monday 6.4.2012

1. snatch:
   2@70%
   1@80%
   2x1@85%
   
   *full squat clean and split jerk for all reps
2. Clean and Jerk: same as above
3. 10-9-8-7-6-5-4-3-2-1 reps for time:
   GHD sit-ups
   Back extensions
   40 double unders to end each round
   
   *yeah....that's 10 more DUs than the WOD class. BOOM! Scale for the DUs will be going home and sitting on your couch. Or you can opt to do 20reps per round to make it manageable. No singles or parallette hops!

saturday 6.2.2012

All the images I found for 

"gemini" are really stupid looking. 

So, we'll go with this one because its 

silver and looks expensive. 

1. snatch, 3 rounds NFT:
   1@82%
   1@87%
   1@92%
   
2. rest 10:00-15:00
   
3. clean and jerk, 3 rounds NFT:
   1@82%
   1@87%
   1@92%
   
4. 21-15-9 reps for time:
   OHS, 95/65
   burpee

friday 6.1.2012

1. Back squat:
   5@60%
   5@65%
   2x5@70%
   
2. front squat:
   5@60%
   5@70%
   5@75%
   5@80%
   
3. "fight gone bad"
   3 rounds:
   wall ball, 20/14
   SDHP, 75/50
   box jump, 20
   push press, 75/50
   row for calories
   1:00 rest
   
   *with a continuously running clock, complete max reps at each station, blah blah blah...

wednesday 5.30.2012

1. snatch pull:
   3x2@90%
   
2. power snatch:
   3@55%
   2@80%
   3x1@82%
   
3. a) 4x8 box jump-overs for height
   b) 4x12 reverse hyper
   
4. 15 deadlifts, 315/205
   50 double unders
   12 deadlifts
   100 double unders
   9 deadlifts
   150 double unders