Thursday, 10/1: Twaining...

"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...

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!

"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

"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!

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

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

"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!!

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

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!

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!

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

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!

"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

"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...

"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

"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...

"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

"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!...

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!

"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!

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

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...

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

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