tuesday 5.1.2012

*Feel like using a keg today? Ask me how!

1. Back Squat:
   5@70%
   5@80%
   2@85%
   3@90%
   1@100%
   *rest 2:00 between sets
   
2. a) 3 position clean:
   2x1@75%
   2x1@80%
   b) push jerk + split jerk
   2x1@80%
   2x1@85%
   *Rest :90 between supersets
   
3. *If you're doing the above work during 4:30-5:30, you can do the following during 5:30's skill/strength session...
   
   4 Rounds:
   1:00 max muscle ups (or C2B pull-ups)
   1:00 rest
   (go for total reps completed)
   
4. for time:
   800m run
   30 clean & jerk, 135/95 (axle bar)
   800m run

monday 4.30.2012

Aja Barto finished the snatch ladder. FINISHED IT! What a sick SOB. All the way to 295lbs.

I mentioned this before, but this programming is getting Kelley ready for Regionals. If you need to trim one or two things out to keep up, go for it. You'll be seeing a literal ass-load of cleans, snatches, pistols and rowing. ENJOY!

1. a)Snatch Shrug:
   4x5@125% 1RM snatch
   b) 4x8 hspu, narrow, strict, elbows forward
    
2. 3 position snatch:
   2x1@75%
   3x1@80%
    
3. a) Snatch Push Press:
   2x3@90%
   2x3@95%
   b) Overhead Kneeling Jump:
   4x3 AHAP
    
4. 10-9-8-7-6-5-4-3-2-1 reps for time:
   KTE
   box jump, 34/28"
   2 KB snatch, 70/53
   
   *If you do this WOD in the 4:30-5:30 slot and run out of time, you will have to wait and do it at 6:30. Like a BOSS.
    
5. "Helen"
   3RFT:
   400m run
   21 KBS, 53/35
   12 pull-ups
   
   *wear weight vest, 22/12lbs

saturday 4.28.2012

1. Snatch Shrug:
   4x5@125%
   
2. Snatch:
   30 DU before each rep
   4x1@75%
   1@80%
   1@85%
   1@90%
   2x1@95%
   *Allow no more than :60 rest between sets
   
3. Clean & Jerk:
   2x80%
   2@85%
   1@90%
   2x1@95%
   
4. for time:
   50 back squats, 135/95
   30 shoulder to overhead, 135/95
   40 pull-ups
   
   50 front squats, 95/65
   30 s2oh, 95/65
   40 pull-ups
   
   50 OHS, 65/45
   30 s2oh, 65/45
   40 pull-ups
   
   *20:00 time cap

friday 4.26.2012

1. BS:
   4@75%
   3x4@80%
   
2. 3 position clean:
   2x1@75%
   3x1@80%
   
3. a) reverse hyper:
   4x10 ~50% 1RM BS
   b) 4x8 climb board pull-ups
   
4. AMRAP 3:00
   T2B
   AMRAP 3:00
   burpees
   *no rest between AMRAPs
   
5. 3 RFT:
   12 DB/KB thrusters, 50/35
   4 rope climbs
   24 KBS, 53/35
   24 push-ups

thursday 4.26.2012

Warm it up. Do 10 minutes of mobility. Run 1-2 miles casually. Rest your ass off.

wednesday 4.25.2012

*HARUMPH!

Dudes and Chicks:


Been getting some good feedback on the Saiyan Trainer programming. First off, thanks for the input - both good and bad. I'd like address a couple things...


I'm still getting into the groove of writing multiple levels of programming. Its been an issue for me since I openend the gym. "How can you please every single person?" I'm still convinced I can but I suppose the numbers will have to speak for themselves. We'll see how everyone's numbers are looking after this cycle. 


You guys are all killing it and sticking with the plan, so I commend you on that. If you're having trouble with the volume and getting recovered in time for the next onslaught I suggest you make some adjustments. If I program two met-cons for the day, then you might opt to lift then do only one of them (typically the 2nd met-con would be the better choice to hit). You might also consider losing the second squat day of the week. 


ONE MORE THING: 
I'm giving you guys a lot of liberties. I'm happy to do it because I want you all to be bad asses and make us all look good. I love sharing the sport of fitness. Just remember to be courteous to the "normal" members. If you don't get your shit done between 4:30 and 5:30, then finish it up at 6:30 after class. I know you've already warmed up by this time and you don't need to stretch or anything (because you're all fucking ninjas already) but do it anyway. Because your coach said so. You'll get the best experience and results if you stick with the class format. 


And don't start showing up at 5:50 and stretching in the middle of the floor or keep lifting and talking loudly half way into class. I'm just sayin'. Set an example. All this work should be doable in 1 hour.

1. Clean Pull:
   2x5@100%
   3x4@110%
2. Clean:
   2x3@85%
   3x3@90%
3. 9-6-3 reps for time:
   deadlift, 335/245
   squat clean, 185/135
   wall climb
4. 3 rounds for time:
   750m row
   20 pistol squats (10 ea)

Tuesday 4.24.2012

Well it's happened. I was asked to program WODs that fit more closely with the general class. So now the class programming is pretty much entirely a reflection of what you guys are doing. Now don't fuck it up!

1. BS:
6@70%
6@80%
3@90%
2@95%

2. FS:
5@65%
4@75%
2x4@80%

3. A) Push jerk+jerk:
2x1@80%
3x1@85%
B) banded good morning:
5x12

4. 12-9-6-3:
Ring hspu
Weighted pull-up, 35/20
SDHP, 135/95

5. 4 rounds each for time:
25 wall ball
15 burpees
2:00 rest
*wear weighted vest or use 30/20lb ball