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