1. box jumps 15-20 x 1
2. power snatch 5-6 x 2
3a. bent row 3x10
3b. power pushups 3x10
4a. evil wheel 3x12
4b. GHR 3x6
2. power snatch 5-6 x 2
3a. bent row 3x10
3b. power pushups 3x10
4a. evil wheel 3x12
4b. GHR 3x6
1. box jumps 15-20 x 1
2. power snatch 5-6 x 2 3a. bent row 3x10 3b. power pushups 3x10 4a. evil wheel 3x12 4b. GHR 3x6
2 Comments
Erik prepares for the 31 Heros WOD (8 thrusters @ 155 lbs, 6 rope climbs @ 15', 11 box jumps @ 30", all while your partner runs 400 meters with a 45 lbs plate)1. Back flips 3-4 x 2-3
-sub 2 power jumps, 3 leg raises, and 4 heavy swings each rep for non compliance -(total of 12-24 jumps, 18-36 leg raises, 24-48 swings, depending on ability) 2. stone shouldering 5x3 -sub sandbag, always use a weight that challenges the reps 3a. dips 3-4x10 3b. weighted walking lunges 3-4x10/10 3c. run 3-4x200 meters -no rest, get it done, time yourself if you want rest day in the gym
play some basketball or go fishing with your dog You want to be athletic. You want to practice a variety of movements. You want to be fit, healthy, strong, fast, and dominant. You want it all! So do I. So here is a good program to do everything under the sun, but not everyday, and not every week. We will move things around, try to progress sensibly, and not get too crazy about being everything all the time but still put a focus into getting strong, fast, agile and well conditioned athletes. There will be a good bit of variety and it should be very fun. I will plan to do several other programs like this one, so I will just call this program GPP1. It will be an eight week program before we back off, with 4-5 training days per week. Let's get started. This is where it gets good. If there is an exercise you can not perform, do not cry about it, just find a sensible alternative. When in doubt, squat or do burpees.
GPP1 week 1 day 1 (w1d1) 1. 2 kb clean and press 5x5 2. front squat 5x3 3a. handstand pushups 4 x submax 3b. 2 kb swings 4 x 15 4. burpees 1x50 |
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