KCB Training

There ya have it

2009-11-16T11:13:00.000-08:00

So that's the end of the 12 weeks! I'd love to hear any comments on how you guys felt, how you improved or didn't improve, or just any constructive criticism whatsoever. I've come across some new ideas that I may start putting into action, but I'm unsure as to whether or not I'll post them yet. I'd rather try things out for a little and if I'm having success, I'll start posting the workouts.

If any of you want to continue the training, go back to Week 1, Day 1 and start over. Now that you have a base (in terms of work and numbers), you can work on beating all weights you did in the previous 12 weeks. If you feel like you are starting to plateau, change around the exercises, or maybe even the rep scheme.

Saturday, or Sunday, November 14, 15: Light weight!

2009-11-15T05:25:00.000-08:00

Week 12, Day 6

1. Snatch: warm up as needed and then take 3 attempts, just as you would in a competition.
2. CJ: warm up as needed and then take 3 attempts

Last day of the 12 week cycle, choose your attempts wisely. Usually a safe strategy is to go a little lighter than for an opener, then up to your personal best on the 2nd attempt, then go for a new personal best on the 3rd. Take it how you feel though, and be smart about the warm up, don't take too many attempts. Good luck! Post what your numbers were before the cycle and what you hit today (if you want).

Friday, 11/13: Almost there

2009-11-12T18:35:00.000-08:00

David Rigert, a BAMF to the extreme.

Week 12, Day 5

1. Snatch: 50-55% for 2-3 singles

2. CJ: 50-55% for 1 single

3. Front Squat (optional): 50% for 1-2 singles for speed

This is meant as a "get the kinks out" type of workout for the competition tomorrow. If you feel like you'd do better lifting 30%, then do that. The 50-55% is usually what I had the most success with for the day before a competition, but it's still just a guideline.

Thursday, 11/12: Day off

2009-11-11T19:05:00.001-08:00

Wednesday, 11/11: 3 Days out

2009-11-10T20:47:00.000-08:00

Another great, Pisarenko. This image is what should be going through everybody's mind when they think "Finish!"

Week 12, Day 3

1. Snatch: 70-80% for 2 singles

2. CJ: 70-80% for 1 single

3. Front Squat: 70-75% for 1 single

Just work on the speed of the lifts and get in good quality reps. Start gaining that confidence for Saturday.

Tuesday, 11/10: Day off

2009-11-10T06:20:00.000-08:00

Monday, 11/9: 5 Days Out!

2009-11-08T19:38:00.000-08:00

The greatest lifter of all time (in my opinion), Yuri Vardanyan

Week 12, Day 1

1. Snatch: Up to 90% for 1 rep (you can go a little less if you feel you need more recovery, but NO MORE than 90%)

2. CJ: Up to 85% for 1 rep (same approach as snatch)

3. Back Squat: Up to 90% for 1

Rest up, get whatever recovery you need, and get ready for the weekend.

Saturday, 11/7: Openers

2009-11-06T20:13:00.000-08:00

Week 11, Day 6

1. Snatch: Up to your opener for next week

2. CJ: Up to your opener

3. Front Squat: Up to the weight you want to finish with in the CJ next week, and do it for 2 reps

Friday, 11/6: Rest Day

2009-11-06T06:14:00.001-08:00

Thursday, 11/5: Word Up

2009-11-05T09:12:00.000-08:00

"Hey there pretty momma."

Week 11, Day 4

1. Snatch: 80% for 2 reps

2. CJ: up to 80%

3. Front Squat: go up to +5-10% of what you want to CJ next weekend, and do 1 set of 3 with that weight.

4. Any assistant work you want to keep up with (back, abs, chest, upper back, etc...)

Wednesday, 11/4: Rest Day

2009-11-03T21:25:00.001-08:00

Tuesday, 11/3: That's how I roll

2009-11-02T20:52:00.000-08:00

Week 11, Day 2

1. Snatch Balance: Try to hit over 100%

2. Clean Pull: Just work up to a set at 105-110%

3. Pull Ups: 3x10

4. Back Ext: 3x10, use some weight, but keep it light to moderate

5. Abs: 3 sets

Monday, 11/2: Less than two weeks out...

2009-11-01T18:32:00.000-08:00

Week 11, Day 1

1. Snatch: Up to a heavy single

2. CJ: Up to a heavy single

3. Front Squat: 105-110% of your max Clean

4. Dips: 3 sets

5. Weighted Abs: 3 sets

Saturday, 10/31: Happy Halloween!!

2009-10-31T15:50:00.001-07:00

Week 10, Day 6

1. Snatch: 1 RM

2. CJ: 1 RM

3. Front Squat: 1 RM

Only three misses for each exercise, treat it like a competition!

Thursday, 10/29: Eh?

2009-10-28T21:37:00.001-07:00

"Where did all the rainbows go?"

Week 10, Day 4

1. Power Snatch: 1 RM, -5% for 2x1, -10% for 2x1

2. Snatch Pull: 3x3, go as heavy as you can

3. Pull Ups: 3x10

4. Box Jumps: 4x3

5. Back and Abs: 3 sets each

Wednesday, 10/28: Exercise easynot, nice

2009-10-28T10:55:00.000-07:00

Week 10, Day 3

1. Snatch: 1 RM, -5% for 2x1, -10% for 2x1

2. Clean: Up to a heavy single, -10% for 2x1

3. Front Squat: 4 sets of 2, working up to a max double

4. Press: 5 sets of 3

5. Ring Push Ups: 3x15

6. Abs: 3 sets

Tuesday, 10/27: Say whaaaaaaat?

2009-10-26T21:36:00.001-07:00

Week 10, Day 2

1. Power Clean: 1 RM, -5% for 2x1, -10% for 2x1

2. Clean Pull: 3x3, go up as heavy as you can, but only do 3 working sets.

3. Pull Ups: 3x10

4. Bent Over Row: 3x5, use some heavy weight

5. Back Ext.: 3x10, use some weight

6. Box Jump: 4x3

Monday, 10/26: 3 weeks left!

2009-10-26T08:12:00.000-07:00

Isn't she adorable?

Week 10, Day 1

1. Sn. Balance: Up to a heavy single. Try to hit more than your PR snatch.

2. Snatch: 85% for 3 sets of 1

3. CJ: Up to a heavy single, then -5% for 2x1, -10% for 1

4. Back Squat: 4x2 ascending. Just find a good starting weight, then work your way up.

5. Hamstring Exercise: 3 sets

6. Ring Dips: 3 sets

Saturday, 10/24: Go Speed Go

2009-10-24T06:14:00.000-07:00

Week 9, Day 6

1. Snatch: 1 RM

2. CJ: 1 RM

3. Front Squat: 1 RM

Only allow yourself 3 misses. Again, this doesn't mean you HAVE to miss 3 times, but if you are missing weights below your personal best, then back down.

Thursday, 10/22: It's peanut butter jelly time...

2009-10-22T06:57:00.000-07:00

Week 9, Day 4

1. Power Snatch: 1 RM, -5% for 2x1, -10% for 2x1

2. Snatch Pull: 3x3, go as heavy as you can keeping your speed up.

3. Chest to bar Pull Ups: 3 x 10

4. Box Jumps: 5x3

5. Back Ext: 3x10 w/ weight

6. Abs

Wednesday, 10/21: Quid pro quo

2009-10-20T20:20:00.000-07:00

Week 9, Day 3:

1. Snatch: 1 RM, -5% for 2x1, -10% for 2x1

2. Clean: Up to a heavy single, -10% for 2x1

3. Front Squat: 2 RM, -5% for 2, -10% for 2

4. Press: 3 sets of 3 reps

5. Push Ups: 3 sets of 10 reps

6. Weighted Sit Ups: 3 sets

Tuesday, 10/20: Knock knock...

2009-10-19T19:42:00.000-07:00

Can anyone help me find out which one is Sage?

Week 9, Day 2:

1. Power Clean: 1 RM, 2 sets of 1 @ -5%, 2 x 1 @ -10%

2. Clean Pull: 3 RM, -5% x 3, -10% x 3

3. Pull Ups: 3 x 10

4. Bent over Row: 3 x 5

5. Back Ext: 3 x 10 w/ weight

6. Box Jump: 4 x 3

Monday, 10/19: Competition Phase!!!

2009-10-18T19:19:00.000-07:00

Week 9, Day 1: a little under 4 weeks out

1. Snatch: Up to 85 % for 3 sets of 1

2. Clean & Jerk: Up to a heavy single, -10% for 2 sets of 1 rep

3. Back Squat: 3 sets of 2 reps, go heavy.

4. Glute Ham: 3 sets of 10 reps

5. Press: 2 sets of 5 reps, 3 sets of 3 reps

6. Back/Abs: 3 sets of each, you choose the exercise.

Saturday, 10/16: Looks like he's saying "kiss me, kiss me"

2009-10-16T21:04:00.000-07:00

Week 8, Day 6

1. Snatch: 80% for 3 singles

2. CJ: 80% for 3 singles

3. Back Squat: Go to 5 kg. over your best clean, and do for 2 sets of 2, working on speed out of the bottom.

Thursday, 10/15: I'm hot cuz I'm fly, you ain't cuz you not...

2009-10-15T07:00:00.001-07:00

Week 8, Day 4

1. Muscle Clean: 3 sets of 5 with very light weight. Just work on your turnover speed.

2. Power Clean: 80% for 3 sets of 2 (that's 80% of your Power Clean, not your CJ)

3. Clean Pull from Ab. Knee: 100% for 3 sets of 3. If that feels too heavy, then take the weight down.

4. Weighted Pull Ups: 5 sets of 5 reps

5. RVHP: 3 sets of 10 reps, use weight if you can.

6. Abs: 3 sets

Wednesday, 10/14: Let'ss do thiss thing...

2009-10-14T09:07:00.000-07:00

Shaka taa, shaka taa!!

Week 8, Day 3

1. Sn. Push Press + OHS: 3 sets of 2+1

2. Front Squat: 80% for 3, 90% for 3 sets of 2. These percentages are off your Clean and Jerk, NOT your front squat (at least for today). Work on speed out of the bottom position.

3. 1 Leg RDL, or hamstring exercise: 3 sets

4. Ring Dips: 4 sets of 10

5. Weighted Abs: 4 sets

Tuesday, 10/13: Everyone's watchin to see what you can do...

2009-10-12T16:40:00.000-07:00

Week 8, Day 2

1. Snatch: 70% for 3 reps, 75% for 2 reps, 80% for 3 sets of 1 rep

2. Snatch High Pull: 4 sets of 3 reps @ around 80% of your best snatch. If you're only pulling it to your waist, then lower the weight.

3. Bent Over Row: 4 sets of 8 reps

4. Back Ext: 3 sets of 10 w/ weight

5. Ab Wheel: 3 sets

Monday, 10/12: You say potato

2009-10-11T21:00:00.000-07:00

Week 8, Day 1

1. Back Squat: 3 sets of 3 with 80% of your 1RM.

2. Press: 4 sets of 5 reps

3. Glute Ham Raise: 3 sets of 10

4. Ring Push Ups: 3 sets of 15 reps

5. Weighted Abs: 3 sets

Saturday, 10/10: Look out man!

2009-10-09T11:52:00.000-07:00

Week 7, Day 6: Last workout before a rest week.

1. Snatch: Up to a Heavy Single

2. CJ: Up to a Heavy Single

3. Front Squat: Up to a Heavy Triple

You are alloted 3 misses per exercise. That doesn't mean you have to miss 3 times before moving on, but it does mean that if you miss 90% 3 times, you have to stop there.

Friday, 10/8: Rest Day

2009-10-08T15:57:00.000-07:00

Get some good sleep and recovery time!

Everybody ready for tomorrow? Last heavy day before a rest week.

Thursday, 10/8: People know me...

2009-10-08T08:17:00.000-07:00

Week 7, Day 4

1. 2 Position Snatch: 5 sets, try to work up to a heavier weight than you have thus far.

2. Snatch Deadlift: 3 sets of 3 reps, go heavy.

3. Snatch Pull from Above Knee: 3 sets of 5 reps

4. Strict Pull Ups: 5 sets

5. Back Ext: 3 sets of 10

6. Weighted Abs: 4 sets

Wednesday, 10/7: Say whaaa?

2009-10-06T20:05:00.000-07:00

The technique, outfit, and spelling in this picture are all disturbing. Nobody cleans a bar with a reverse grip!

Week 7, Day 3:

1. Snatch Balance: 2 sets of 3, 2 sets of 2, 2 sets of 1. Try to get up to a weight that's heavier than your best snatch (just for the singles though, unless you feel amazing).

2. Back Squat: 2 sets of 3, 2 sets of 2, 2 sets of 1. Take the weight up if you're feeling good, if not, keep the weight down and work on the speed out of the bottom position.

3. 1 Leg RDL, or hamstring exercise of your choice: 5 sets

4. Ring Push Ups: 4 sets of 10-15 reps

5. Weighted Abs: 4 sets

6. Rower Sprints: 100m x 5

Tuesday, 10/6: Can I get an amen Stifler?!

2009-10-06T10:01:00.000-07:00

Week 7, Day 2:

1. 2 Position Power Clean: 5 sets, try to get up to a heavier weight than you've done thus far.

2. Clean Pull: 4 sets of 3 reps, go up as long as the speed is staying consistent.

3. Bent Over Row: 5 sets of 6 reps

4. Back Ext: 4 sets of 10, use weight

5. Ab Wheel: 4 sets of 5-10 reps, depending on how good you are at them.

Randomizer Option:

Power Snatch+OHS: 3 sets of (2+2)

20 min. of:

400m Run

15 Pull Ups

20 Push Ups

25 Sit Ups

Monday, 10/5: 7 Darts is too much

2009-10-05T08:15:00.000-07:00

Week 7, Day 1: One more week until the rest week

1. Back Squat: 1x5, 1x4, 3x3. Keep the 5 and 4 at a lower, but somewhat challenging weight, then take the 3x3 as heavy as you can. Do no more than 3 working sets.

2. Push Press: 5 sets of 3 reps

3. Glute Ham Raise, or Hamstring Exercise: 4 sets of 8-10 reps

4. Incline Bench: 5 sets of 5 reps

5. Weighted Abs: 5 sets

Randomizer:

Back Squat: 5x5

21-15-9 of:

135 Clean

Rings Dips

*This workout is Elizabeth from Crossfit.com

Saturday, 10/3: Word Up

2009-10-03T07:04:00.001-07:00

I think this dog just saw JP eat a meal, or watched Sage make an attempt at dancing.

Week 6, Day 6:

1. Snatch: Up to a Heavy Single

2. C&J: Up to a Heavy Single

3. Front Squat: Up to a Heavy Triple

Kick some serious bootay today!

Randomizer Option:

Snatch: 5 sets of 2

3 rounds of:

500m Row

20 Sit Ups

15 Push Ups

10 Pull Ups

Friday, 10/2: Rest Day!

2009-10-01T20:38:00.000-07:00

Thursday, 10/1: Twaining...

2009-09-30T21:07:00.000-07:00

"Twaining, twue twaining is what bwings us togefah today."

Week 6, Day 4

1. Snatch: 2 rounds of 3, 2, 1 in the snatch, then after the second wave hit one more single. You can control the weight with how you feel today, but a decent wave would have percentages around 75% for 3, 80% for 2, and 85% for 1. So it would look something like this: (75%x3, 80%x2, 85%x1)x2 rounds, 90-95%x1. If this sounds confusing, just ask what you need clarification on.

2. Snatch Pull: 4 sets of 3, try to go heavier than 100% if the speed is still up to snuff.

3. Weighted Pull Ups: 5 sets of 5 reps

4. Back Ext: 3 sets of 10 reps, use some weight

5. Weighted Abs: 5 sets

Randomizer Option:

Back Squat: 5 sets of 1

20 min. of:

400m Run

20 Sit Ups

15 Push Ups

10 Pull Ups

Wednesday, 9/30: Bow wow wow yippy yo yippy yeah...

2009-09-29T20:02:00.000-07:00

This dog is following JP's dietary plan.

Week 6, Day 3

1. Sn.PP+OHS: 3 sets of (2+1), 2 sets of (1+1)

2. Back Squat: Mon. Max x 2, +5-10% x 1, -10% of Mon. Max for 3 sets of 3 reps

3. 1 Leg RDL: 5 sets of 5 reps on each leg

4. Dips: 5 sets

5. Weighted Abs: 5 sets

6. Hill Sprints: 40m x 5

Tuesday, 9/29: Righteous!

2009-09-29T08:49:00.000-07:00

"Totally."

Week 6, Day 2:

1. 3 Position Power Clean: 5 sets, try to get up to a weight that's heavier than you did in the previous cycle.

2. Deadlift: 1x5, 1x4, 3x3, go up if you can

3. Clean Pull from Above Knee: 3 sets of 5 reps

4. Bent Over Row: 5 sets of 6, go up in weight.

5. Reverse Hyper: 5 sets of 8-10 reps

6. Abs: 3-5 sets

Randomizer Option:

Power Clean+Power Jerk: 4 sets of 2+2

21,18,...,6,3 of:

Wall Ball

Swings

Sit Ups

Monday, 9/28: Holla

2009-09-27T19:09:00.000-07:00

"Hey, wanna hear the most annoying sound in the world? EEEHHHHHHHHH."

Week 6, Day 1

1. Back Squat: 5 sets of 3 reps, working up to a 3RM. Choose your weights wisely and don't take 47 sets to get up to your max. Your first set should be around 80% of your max TRIPLE, not single. Then just go up from there.

2. Thrusters: 5 sets of 3 reps. Choose a weight and go up, but don't spend a lot of time with these. Treat them as if you were doing an assistance overhead exercise such as Push Press.

3. Glute Ham Raise, or Hamstring Exercise of your choice: 5 sets

4. Bench Press (except JP): 5 sets of 5 reps

5. Weighted Abs: 5 sets

Randomizer Option:

Front Squat: 5 sets of 5 reps

3 rounds of:

400m Run

10 Squats w/ 155

10 Swings w/ 2 pood

Saturday, 9/25: Hit it!

2009-09-25T22:03:00.000-07:00

Week 5, Day 6

1. Snatch: Up to a heavy single

2. Clean & Jerk: Up to a heavy single

3. Front Squat: Up to a heavy triple

Randomizer:

Clean: 5 sets of 2 reps

12-9-6 reps of:

155 lb. Thruster

Pull Ups

(This workout comes from Crossfit Football)

Friday, 9/24: Rest Day

2009-09-25T05:54:00.000-07:00

Thursday, 9/24: Who you callin' psycho?!

2009-09-23T20:53:00.000-07:00

"There's gonna be a showdown."

Week 5, Day 4

1. 2 Position Snatch (Floor+Below Knee=2 reps): Go up to a heavy set, drop down 10%, go up 5%, then back up to the same or a heavier weight if you're feeling good. So, it looks like this; 2RM, -10% x 2, -5% x 2, 2RM

2. Snatch Deadlift: 3 sets of 3, go up as heavy as you can, but only 3 working sets.

3. Snatch Pull from Knee: 3 sets of 3 reps. Same thing, go heavy, but only 3 working sets

4. Weighted Abs: 5 sets

5. Back Ext.: 5 sets of 10 reps, use some weight if you can.

6. Muscle Ups: Just for fun and practice.

Randomizer:

Clean Pull+Clean: 5 sets of 3+1

500m Row

21 Push Ups

21 Pull Ups

400m Row

15 Dips

15 Chest to Bar Pull Ups

300m Row

9 Handstand Push Ups

9 Strict Pull Ups

Try to do the pull ups unbroken, so go to regular pull ups if you can't do anymore chest to bar or strict.

Wednesday, 9/23: Our pets HEADS ARE FALLING OFF!!

2009-09-23T12:11:00.000-07:00

An answer Sage gave during one of her recent tests.

Week 5, Day 3

1. Snatch Balance: 4 sets of 2 reps

2. Back Squat: Monday's Max x 2 reps, +5-10% for 1 rep, back down 10% off Mon. max for 3 sets of 3 reps

3. Hamstrings: 5 sets

4. Dips: 5 sets

5. Weighted Abs: 5 sets

6. Rower Sprints: 200m x 5, rest 1-2 minutes between each set

Randomizer: Day off

Tuesday, 9/22: Astird

2009-09-22T07:36:00.000-07:00

I saw this picture on Crossfit Balboa's site and it cracked me up. Make sure you're eating right and spending plenty of time on recovery, it's just as important as training.

Week 5, Day 2

1. Power Clean: Go Up to a Heavy Single, drop down 10%, then go up 5%, then back up to the heavy single you hit earlier So, it will look something like this; 1RM, -10% x 1, -5% x 1, 1RM.

2. Clean Pulls: 4 sets of 3, try to get up to at least 100% of your 1RM Clean, if you can go heavier and keep the speed and technique, then do it.

3. Box Jumps: 5 sets of 3

4. Bent Over Row: 5 sets of 6

5. Abs: 5 sets

Randomizer Option:

Power Snatch: 5 sets of 2 reps

"Helen"

400m Run

21 Swings w/ 1.5 pood

12 Pull Ups

The workout "Helen" comes from Crossfit.com

Monday, 9/21: A new cycle begins!

2009-09-20T19:14:00.000-07:00

Week 5, Day 1: Start of the Power Cycle

1. Behind the Neck Rack Jerk: Up to a heavy set of 2, then -5% x 2 reps, -10% x 2 reps

2. Back Squat: Up to a 3RM, -5% x 3 reps, -10% x 3 reps

3. Hamstrings: 5 sets

4. Handstand Push Ups: 30 total reps

5. Weighted Abs: 5 sets

Randomizer Option:

Snatch Pull: 5 sets of 4

21-15-9 of:

Double Unders

Dips

Saturday, 9/19: Kick it!

2009-09-19T08:19:00.000-07:00

This is an old picture of me from when I lifted as a super.

Week 4, Day 6

1. Snatch: Go up to a heavy single, around 90% or so. If you feel incredible, you can go heavier, but be smart about it.

2. Clean & Jerk: Go up to a heavy single, around 90%.

3. Front Squat: 3 sets of 1, you choose your weight, and just get 3 working sets in.

Randomizer Option:

Front Squat: 5 sets of 5 reps

4 rounds of:

30 seconds of Burpees

30 seconds of Squats

30 seconds of Sit Ups

30 seconds of running

30 seconds of rest

Friday, 9/18: Rest Day

2009-09-17T20:26:00.000-07:00

Use the day to recover. Sit in a pool, cold tub, anything that helps.

Week 4, Day 5: Rest Day!

Randomizer:

Snatch: Up to a heavy single.

60-45-30-15 seconds of:

Burpee

Rower

V-Ups

Wall Ball

Do all 4 exercises for 60 sec, then 45, and so on.

Thursday, 9/17: I whant to whiiiiiin!

2009-09-16T21:32:00.000-07:00

"Ju know Casey's program give me eagle powers."

Week 4, Day 4

1. Power Clean + Jerk: 3 sets of 1 with your heaviest 3RM

2. Clean Pulls: 4 sets of 3 reps at 80% of your 1RM Clean

3. Bent Over Row: 5 sets of 8 reps

4. Reverse Hyper: 5 sets of 8 reps

5. Broad Jump: 5 sets of 3 reps

Randomizer Option:

Snatch Deadlift: 5 sets of 2 reps

3 Rounds of:

Row 500m

21 Burpees

Run 400m

This workout comes from Crossfit.com, it's a goodie.

Wednesday, 9/16: Ski-doosh

2009-09-16T07:58:00.000-07:00

"I'm THEE big fat panda."

Week 4, Day 3

1. Back Squat: 1 set of 3, 1 set of 2, 1 set of 1 rep. Control the weight as you see fit, but no more than those 3 sets.

2. Push Press: 4 sets of 3 reps

3. Glute Ham, or hamstring exercise of your choice: 5 sets

4. Push Ups: 5 sets of 10 reps

5. Abs: 5 sets

Randomizer: Off

Tuesday, 9/15: Watching you...

2009-09-15T06:39:00.000-07:00

"Could it be...Satan?!"

Week 4, Day 2

1. Snatch: 4 sets of 1 rep at your heaviest 3RM of this cycle.

2. Snatch Pull: 4 sets of 3 reps at 80% of your 1RM in the snatch.

3. Pull Ups: 30 reps

4. Box Jumps: 5 sets of 3 reps

5. Abs: 5 sets

Randomizer Option:

Power Clean+Push Press: 5 sets of 2+2

10, 9,...,2,1 of:

Dips

1,2,...9,10 of:

Pull Ups

Do both together, so 10 dips, 1 pull up, 9 dips, 2 pull ups, and so on...

Monday, 9/14: The Dude Abides

2009-09-13T19:25:00.000-07:00

"Obviously, you are not a golfer."

Week 4, Day 1: This is the beginning of a REST week. More than likely, you'll probably feel terrible this week, but then you'll be ready to go next week for the Power/Strength Cycle. If you don't feel terrible, then great, but still take advantage of the rest.

1. Sn. Push Press + OHS: 4 sets of 2+1 reps. Only 4 working sets.

2. Back Squat: 3 sets of 3 reps at -10% of your 5RM. Work on control and speed with these sets.

3. 1 Leg RDL: 5 sets of 5 reps

4. Press: 5 sets of 3

5. Dips: 25 total reps, get them any way you like.

6. Abs: 5 sets of your choice

Randomizer Option:

Deadlift: 5 sets of 1

3 Rounds of:

500m Row

15 KB Swings

7 Clapping Push Ups

There's a pretty awesome manly man in this video, can you guys spot him?

Thursday, 9/10: Alright stop, collaborate and listen...

2009-09-09T20:31:00.000-07:00

"I just wanna hang out. NO BIG DEAL!!!"

I'm going to be out of town for a wedding, so just in case I can't get to a computer, I'm putting down Thursday and Saturdays workouts. As before, Friday is a rest day.

Week 3, Day 4 (Thursday)

1. Muscle Clean: 4 sets of 5 reps. Keep light and work on speed

2. Power Clean from Above Knee: 3 RM, -5% for 3 reps, -10% for 3 reps. A total of 3 working sets.

3. Clean Pulls: 4 sets of 3 reps. Choose a good starting weight and either stay there or go up each set.

4. Weighted Pull Ups: 5 sets of 5 reps

5. Back Ext.: 5 sets of 8 reps, use weight if possible.

6. Box Jumps: 5 sets of 5 reps

Week 3, Day 6 (Saturday)

1. Snatch: Up to a Heavy Single

2. Clean and Jerk: Up to a Heavy Single

3. Front Squat: Up to a Heavy Triple

Good luck with the workouts playas.

Wednesday, 9/9: Here we are in Augusta

2009-09-08T20:14:00.000-07:00

"Yeah Casey says after 12 weeks I'll receive total consciousness. So I've got that going for me, which is nice."

Week 3, Day 3

1. Push Jerk from Behind Neck: 3RM, or 10-12 reps total

2. Back Squat: Up to Monday's Max for 1 set of 3, add 5-10% for 1 set of 2, then go -10% of Monday's Max for 3 sets of 5

3. Glute Ham or Hamstring Exercise of your choice: 5 sets

4. Bench Press: 5 sets of 5 reps (Don't do these JP)

5. Clapping Push Up: 5 sets of 8 reps. Alternate these w/ Bench

6. Abs: 5 sets

7. Rower Sprints: 200m for 5

Randomizer: Day off

Tuesday, 9/8: Mock...YEAH!..Ing...YEAH!...

2009-09-07T18:10:00.000-07:00

That's a lovely snatch you have. Olympic lifter?

Week 3, Day 2

1. Muscle Snatch: 5 sets of 5 reps. Use as a warm up, and practice turnover speed.

2. Snatch from Above Knee: 3 RM, -5% for 3 reps, -10% for 3 reps. Only a total of 3 working sets.

3. Snatch Deadlift: 3 sets of 5 reps, find a good starting weight and then go up AHAP. Same as snatch though, only 3 working sets.

4. Snatch Pull From Above Knee (aka Sn. RDL+Pull from Knee): 3 sets of 5 reps

5. Bent Over Row: 5 sets of 5 reps

6. Back Ext: 5 sets of 15 reps, no weight

7. Weighted Abs: 5 sets

I had a discussion on Sunday evening in regards to the Sn. RDL+Sn. Pull. What I basically mean is a Snatch Pull from above the knee. The reason I said RDL first is due to the high number of people I've seen go down too quickly and compensate by pushing their knees forward too soon. This causes the bar to pull the lifter forward, resulting in a jump forward, or a finish forward, or a swing (kind of like a KB swing, which is NOT what we want). The most effective way to do this exercise is to go down controlled while staying flat footed, and then explode up.

Randomizer Option:

Snatch Pull+Snatch: 5 sets of 3+1

50 Squats with 95#

50 Push Ups

50 Pull Ups

50 V-Ups

That should be a kick in the pants.

Monday, 9/7: Oh herro!

2009-09-07T06:59:00.000-07:00

"As rong as you train hard and smart, making gains are...inevitabre."

Week 3, Day 1: Last week before a rest week

1. Snatch Push Press+OHS: 4 sets of 2+2

2. Back Squat: Up to 5 RM, -5% x 5 reps, -10% x 5 reps, or do a total of 3 working sets, but no more than that.

3. Glute Ham Raise or a Hamstring Exercise of your choice: 5 sets of 7

4. Hand Stand Push Ups: 5 sets

5. Dips: 5 sets of 5-8 reps

6. Abs: Your choice for 5 sets

7. Hill Sprints or Sled Pull: 60m x 5

Randomizer Option:

Back Squat: 5 sets of 3

800m Run

21 Ring Dips

21 Pull Ups

400m Run

15 Ring Dips

15 Pull Ups

200m Run

9 Ring Dips

9 Pull Ups

Saturday, 9/5: Squirrel!

2009-09-04T18:47:00.000-07:00

Week 2, Day 6

Snatch: As Heavy As Possible for a single

C&J: As Heavy As Possible for a single

Front Squat: AHAP for 1 set of 3 reps

Good luck!

Friday, 9/4: I ain't been right ever since

2009-09-03T20:35:00.000-07:00

I think these guys were watching Sage try to low bar back squat.

Week 2, Day 5

OFF! Get ready for manana.

Randomizer: Go play a sport of your choice.

Tomorrow should be fun.

Thursday, 9/3: Twiddle-ee-dee, twiddle-ee-dum...

2009-09-02T15:08:00.000-07:00

Sage was recently treated to a day at the local beauty spa where she received a pedicure, mustache waxing, and a face massage. Doesn't she look beautiful?

Week 2, Day 4

1. Muscle Clean: 5 sets of 5 reps, keep weight light, work on turnover speed.

2. 2 Position Power Clean (Floor+Below Knee=1 set): Work up to Max set, -5% for 1 set, -10% for 1 set

3. Deadlift: Work up to 5RM, -5% x 5 reps, -10% x 5 reps

4. Box Jump: 3x5, alternate with the sets of Deadlift

5. RDL+Shrug: 4 sets of 5+5 reps.

6. Weighted Pull Ups: 5 sets of 5 reps

7. Knees to elbows: 5 sets of 15-20 reps

Should be a fun one today! For the box jumps, choose a height that's close to your standing vertical (not your highest box jump), and try to get as high as possible on each one.

Randomizer Option:

Snatch: 3 sets of 3 reps

Elizabeth (from Crossfit.com): 21-15-9 of: 135# Clean, Ring Dips

Wednesday, 9/2: Get crunk

2009-09-01T19:29:00.000-07:00

Only Pisarenko can make wearing a speedo seem like a good idea.

Week 2, Day 3

1. Behind the neck Split Jerk: 4 sets of 3 reps

2. Back Squat: Work Up to Monday's max for a set of 3, then add 5-10% for a set of 2, then back down 10% of Monday's max for 3 sets of 5.

3. Glute Ham: 5 sets of 5

4. Handstand practice: just get in 3-5 good freestanding handstand holds.

5. Dips: 5 sets of 5-8 reps, then hold at top for 10 seconds.

Randomizer Option: Day off

Tuesday, 9/1: Loo Loo Loo, I've got some apples

2009-08-31T19:00:00.000-07:00

Week 2, Day 2

1. Muscle Snatch: 4 sets of 5 reps. Keep weight light, just work on bar path and turnover speed.

2. 2 Position Snatch (Floor+Below Knee=1 set): Max for 1 set, -5% x 1 set, -10% x 1 set

3. Snatch Pulls: 4 sets of 3 reps. If you can keep the speed up, then go heavy and hard.

4. Bent Over Rows: 5 sets of 5 reps

5. Chest to Bar Pull Ups: 5 sets of 8-10 reps

6. Turkish Get Ups: 5 sets of 3 on each side

7. Back (Hip) Ext.: 5 sets of 8 reps, use weight if possible.

8. Foam Roll & Stretch (this should be there anyway, but now you HAVE to do it.)

Now that you have somewhat of a measuring stick for max attempts, try to lift more weight in each exercise than the previous week (as long as you're feeling good, don't kill yourself to get a new max). So, for the 5 RM Back Squat for example, try to get a heavier weight than you did last week. Don't get frustrated if you don't make a record each time, just keep pushing yourself.

For today, make sure that during the pulls you are maintaining proper form and technique. If either start to break down, lower the weight. If you want to do weighted chest to bar pull ups, go for it.

Randomizer Option:

Power Clean+Front Squat+Push Press: 3 sets of 3+3+3, any variation

10 rounds of:

5 Pull Ups

10 Push Ups

15 BW Squats

(Cindy)

Monday, 8/31: Week duex

2009-08-30T14:12:00.000-07:00

Week 2, Day 1

1. Snatch Push Press + OHS: 4 sets of 1 + 3

2. Back Squat: 5RM, -5% x 5 reps, -10% x 5 reps

3. Split Squat or Lunge w/ weight overhead: 5 sets of 5 reps

4. Press: 5 sets of 5 reps

5. Clapping Push Ups: 40-50000, however many you feel like.

6. L-Sits: 5 sets of 30-45 seconds

7. 60m Hill Sprints x 5, or Sled Pull 60m x 5 (not both)

How's everybody feeling from last week? Things should start to feel a lot lighter by the end of this week (if they aren't already).

Randomizer Option:

Deadlift: 5 sets of 5 reps

3 Rounds of:

250m Row

15 Thrusters

10 Knees to Elbows

Saturday, 8/29: O-lifter Smash!

2009-08-28T06:54:00.000-07:00

(This is what I expect all the males on the program to look like in twelve weeks)

Week 1, Day 6

Snatch: Work up to 1 set of 1 Rep, As Heavy As Possible

Clean and Jerk: Work up to 1 set of 1 Rep, As Heavy As Possible

Front Squat: Work up to 1 set of 3, As Heavy As Possible

I know it's worded a little funny, but I basically mean work up to a max single in the Snatch, CJ, and for a max triple in the Front Squat. Don't just choose a weight and go straight to it, take as many warm up attempts as you need, but be smart about it, don't wear yourself out. For the Front Squat triple, if you're unsure about a good number to go for, try to hit your best Clean weight (or a little more) for a set of 3. If you don't hit a personal best, no need to fret, there will be plenty of opportunities in the near future. Just go as heavy as you can, and whether you hit 50% of your best, or 105% of your best, it doesn't matter, just as long as you are doing it with intensity.

Randomizer Option: Day off

Friday, 8/28: Rest Day

2009-08-27T15:39:00.000-07:00

Week 1, Day 5

Rest Day!

Randomizer Option:

Bench Press: 5 sets of 3

10,9,...2,1 of:

.75 of BW Clean

Pull Ups

The MetCon is a Crossfit Football workout, just in case you were wondering.

Thursday, 8/27: Quattro Leoni

2009-08-26T15:39:00.000-07:00

Week 1, Day 4

1. Muscle Clean: 5 sets of 5; go light, just work on turnover speed.

2. 3 Position Power Clean: 3 (1+1+1) RM, -5% x 3 reps (1+1+1), -10% x 3 reps (1+1+1). So 3 total working sets.

3. Clean Pull: 4 sets of 3 reps

4. Chest to bar Pull Ups: 5 sets of 5-10 reps, or more if you can.

5. Muscle Ups: Just for fun, so do however many you want.

6. Reverse Hyper or Hip Ext.: 5 sets of 8 reps with weight.

7. Toes to bar: 5 sets of 10-15 reps

Note: For the Clean Pull, go how you feel, but keep the speed going. Don't use a weight that starts to make the pulls seem like a deadlift with a shrug at the end. A good goal initially would be to work in the 90-100% range of your CJ max, but like I said, go how you feel.

Randomizer Option:

Power Snatch+OHS: 4 sets of (2+2)

Jackie: 1000m Row, 50 Thrusters (45#), 30 Pull Ups

Wednesday, 8/26: Numero Three

2009-08-25T17:04:00.000-07:00

Week 1, Day 3

1. Power Jerk: 3 RM, or do 10-12 total reps

2. Back Squat: Go up to Mondays Max for a set of 3, then +5-10% for a set of 2, then back down 10% of Monday's max for 3 sets of 5.

3. Glute Ham Raise, or hamstring exercise of your choice: 5 sets of 5

4. Bench Press: 5 sets of 5

5. Weighted Abs: 5 sets

6. Rower Sprints: 200m x 5

If the squats aren't feeling particularly well, then just go how you feel for a heavy set of 3, then 2, then back down to a comfortable but challenging weight for the remaining 3 sets.

Randomizer Option: Day off. Again I should have probably mentioned the randomizer will only be Mon, Tues, Thurs, Fri.

Tuesday, 8/25: Number Two

2009-08-24T18:27:00.000-07:00

Week 1, Day 2:

1. Muscle Snatch: 5 sets of 5

2. 3 Position Power Snatch (Floor, Below Knee, Above Knee): 3 RM, -5% x 3, -10% x 3

3. Snatch Deadlift: 5 RM, -5% x 5, -10% x 5

4. Snatch RDL+Sn. Pull from Above Knee: 3 sets of 5+5

5. Weighted Pull Ups: 5 sets of 5

6. Abs: 5 sets

7. Hip Extension: 5 sets of 10, use weight if possible, but don't get crazy.

8. Box Jumps: 5 sets of 5

Notes: The muscle snatch is an assistance exercise, so don't worry about weight, just worry about the movement and turnover speed. Next, 3 RM for 3 Pos. Sn. means one of each position, not 3+3+3. For this program, I won't do more than 3 reps/set for O-Lifts. For Snatch RDL+Sn. Pull, do a RDL, then a pull. Don't do 5 RDL's, then 5 Pulls. Also, hold for a split second on the RDL before doing the pull.

I probably should have explained this earlier, but when an exercise has a "RM" next to it, be smart about your warm-ups. For instance, yesterdays Back Squat workout had a 5 RM. I did a couple triples, but mostly singles and doubles leading up to that 5 RM. Gauge how the lighter weights feel, and then choose a weight that you think you'll be able to do 5 with, but no way on Earth you'll get 6. The max set is the most important, all the sets leading up to it are just for warming up, not wearing you down. In a competition, taking too many warm ups is detrimental, and the same applies for RM days.

Also, spend the majority of the time on the important exercises (in this case, ex. 2-4), but no more than 1 hour. Rest 2 minutes or less between sets, maybe a little more with strength exercises, and I'd probably say don't spend more than 40 minutes total on all the assistance work. If you want to take the assistance exercises and turn them into a MetCon type workout (for conditioning or to save time), that's totally kew.

Randomizer Option:

Snatch Pulls: 4 sets of 2

Complete 3 rounds of:

800m Run

15 HSPU

30 1 Arm Snatch

Monday, 8/24: And here...we...go...

2009-08-23T09:03:00.000-07:00

Week 1, Day 1

1. Snatch Push Press+OHS: 5 sets of (2+2)

2. Back Squat: Work up to a 5 Rep Max,

back down 5% for 5, then 10% (off Max for day) for 5

3. Split Squat or Lunge: 5 sets of 5

4. Press: 5 sets of 5

5. Dips: 5 sets of 5

6. Weighted Abs: 5 sets

7. Hill Sprints: 60m, 5 times

If you'd like to maximize your workouts, break them up into two. Do exercises 1-4 in one, then 5-7 in the other.

Randomizer Option:

Cleans: 3 sets of 2, go heavy.

3 rounds of:

250m Row

5 Muscle Ups

15 Wall Balls

Easy one today. The 3 sets of 2 in the clean are all working sets, they do not include warm up weights.

12 Week Program

2009-08-12T21:29:00.000-07:00

No, I'm not talking about a 12 step program to help cure your addiction to stuffed animals, I'm talking about Olympic lifting. On August 24th, I'm going to start a 12 week cycle, in which there are 3 micro-cycles; strength, power, and competition. I spent a fair amount of time developing it, and now it's time to see how it works. My own ideas about training are meaningless until they are applied successfully. So, hopefully the next 12 weeks will give me the insight into what needs to be tweaked, changed, or thrown out entirely. I'm going to post the workout the night before (e.g., Monday's workout will be posted Sunday night), and if I'm bored enough, I'll put in what percentages I did during the actual workout. Hopefully it'll be fun, and if you have any comments, I'd love to hear them.

For the next week and a half I plan on doing whatever I want, but getting some sort of a base with the purpose of not being entirely unprepared for the 24th.

A little bit about my program; it was compiled out of things I experienced from Burgener, Fleschler, Garcy, and Cioroslan, along with influences from Zatsiorsky, Pierce, Stone, Simmons (not Richard), Glassman and others. Most of the exercises are tailored to my needs as a lifter, so it may not be able to benefit everybody, though it's still pretty well balanced. The whole goal is to make a lifter who will be strong in all areas and maintain physical longevity. Like surfers who pride themselves on being good swimmers, fisherman, body surfers, etc., I want to create something similar with O-lifters; a great overall weight lifting athlete. It may work great, it may fail miserably, but it's at least worth a try. There's a lot of variation (which I personally like) to keep the body guessing and the mind from going numb. That's basically it in a nutshell.

A major component of the program however is intensity. I could write the greatest program in the world for somebody (not that this is it) and it wouldn't make any difference if it were executed poorly, with minimal effort and drive. So, make sure that you push yourself when you need to, rest when necessary, and do whatever you can to become a well oiled machine.

I also developed an Excel program that I call "The Randomizer." I'm going to post those workouts as well. It's pretty much a hopper, but with the majority of the exercises helping to cure me of my major weakness, conditioning. It's not meant to be included with the 12 week cycle, it's just another option for anybody who was interested in something different, but didn't want O-lifting only.