 Kettlebell Snatch
1. DB snatch + jerk 5x3-5
2a. BB press 4x1-1-1
-This is a cluster set, you do a single rep, rack the weight for a few seconds then perform the next rep, rack and repeat for required reps. You are doing 3 reps per set, but you will be able to do more weight than a regular 3 rep set.
2b. Ring face pulls + scarecrows 4x5/5
3. Muscle ups 3 x submax
4a. Pullups 5 x max
-Start at the top of the minute, rest the remaining part of the minute, then begin dips at start of next minute
4b. Dips 5 x max
-Rest the remaining part of the minute, then repeat round for required sets
-This is a 10 minute superset
I'm out here in Jersey with a bunch of hungry up-and-coming strength and fitness professionals at the HTKA seminar. Having a great time and learning a ton of KICK ASS info to help enhance my training business and lifestyle. Hopefully we can all benefit. Along with all these hungry young badasses, we have a few asskickers as well, Paul Reddick and Zac Even-Esh are phenomenal hosts, Elliott Hulse will be presenting tomorrow, which I am super pumped up about, Mike Stehle, Pamela MacElree, Chris Reed, and several others traveled from near and far for this incredible event. In between sessions, I got called out to have a push up contest in the middle of the room against a strength coach from Australia. Who can do the most pushups in one minute without stopping? I went first and got 50 with Pam and Mike keeping count making sure all reps were honest. Young Lachlan went second and the lanky chap got a few more, bastard. Aussie wins this round. Let me throw a quick workout up here before I run out of time.
1.) KB clean and push press 5x5
2a.) Bench Press 5x5
2b.) Band pull aparts 5x15-20
3a.) Ring pushups 3 x max
-if getting at least 15, add weight with chains, vest, bands, or strap
3b.) Recline rows 3 x max
-if getting at least 15, elevate feet, add weight
-if getting less than 10 on either exercise, add a set or two (or three)
Rest 5 minutes, then with a pair of DB's that total 1/2 bodyweight, perform every minute on the minute for 7 minutes:
7 Deadlifts
7 Hang Power Cleans
7 Front Squat + Push Press (Thrusters)
I'm at the Jersey Shore, GTL!
 Don't get soft, be a Warrior In the first half of this cycle, we focused on 2 strength days and 2 conditioning days, with added conditioning on strength days. We are cutting back on the conditioning and doing more strength work now. You can add conditioning as you see fit.
1. KB bottoms up clean and press 3x6-8
2a. BB press 5x5
2b. Scapular retractions 5x10-15
-hanging from pullup bar, retract and squeeze your scapulae and pause at top, repeat, don't relax at bottom and let your shoulder come out of socket, stay active
3a. Pullups 3-5 x max
-touch chin to fist every rep, switching fist every rep
-rest about 30-45 seconds
3b. Dips 3-5 x max
-use rings or parallel bars according to your ability and availability
-rest about 60-90 seconds
Rest 5 minutes, then 3 rounds for time, 10 minute max limit
1 arm KB snatch 10/10
sitouts 20
recline rows 15
burpees 10
1.) Multidirectional medicine ball throws 4-5x10
2A.) Bottoms up KB clean & press x8-6-4
2B.) Band pull apart 3x20
3A.) 2KB Snatch 10-8-6-6-6
3B.) Weighted pullups 10-8-6-6-6
4.) Front squat 5x3-5
5.) Press 4x4
After our heavy pressing, we cut the weight down to just the bar and hung a 1 pood KB from each side of the bar with a light band and pressed it for a few reps to aid in stability and prehabilitation. This is great as a warm up before pressing, or a finisher after heavy lifting to increase the stability of the shoulder joint.
Warm up
Mobility & agility drills outside
Muscle activation
Box jump variations
Gymnastic tumbling
1.) Med ball throws 5x10, 1 set of each:
-step forward overhead throw into wall, alternating feet
-twisting shot put blast into wall, alternating hands
-underhand throw overhead
-overhand push throw straight up and catch
-overhand throw straight down (slam ball)
2.) Bottom's up clean & press 3x6-8
-light
3.) Snatch + overhead squat 6x1
4.) Clean & jerk 3-2-1...find heavy single, then decrease 10% and do 3 more singles
5A.) Front Squat 5x3-5
5B.) Press 4x4
Our goal here is to perform all of the movements, a little better and a little heavier than last week. Perfect your technique with adequate practice.
1.) Power Clean
-work up to a heavy single, then drop 10-20% and do 3 more
2A.) Bench Press Bodyweight x max reps x 3-5 sets
2B.) Pullups 3-5 sets x max reps
3.) Farmers Carries 5 x 150'
Below is an unrelated video, but it is certainly a great full body exercise, or lower body finisher for the strong.
W1D2
Warm up drills
Mobility exercises
Activation exercises
Animal movements
Barbell Complex
- We frequently perform barbell complexes, it's one of my favorite way to increase conditioning and rip fat off your body. But this particular complex was inspired by Martin Rooney's Warrior Challenge: 100 reps in 100 seconds.
If you are familiar with this challenge, you will notice that we performed the exercises in slightly different order. In order to maximize each movement, I put the push ups last, as I think they are the easiest to do, so doing them first while fresh isn't as difficult. I also wanted to perform the overhead lifts first to keep things a little safer.
3 Rounds
Push press x20
Squat x20
Bent over row x20
RDL x20
Push up on barbell x20
Thats 100 reps! Do not perform them as fast as possible until you can perform them as good as possible, please. Once you have developed technical proficiency, do them faster and better. When you can do the entire complex in 1 minute and 40 seconds, you're on your way. We did the complex with 40 kg. Not too much weight, but enough to hit the guys hard. As we continue through the cycle, we will adapt.
Next we did 3 rounds of a run/row deal that I absolutely despise so good. We will work our way up throughout the cycle, but 3 rounds and a little shorter distance is good for now.
200 meter run
250 meter row
We ran, got on the rower immediately, then rested about 90 seconds after each round. We will increase the work and decrease the rest over the next several weeks. We actually used the inclined treadmill at 10mph for this, because of the fact that only a few people trained. But if there were more people, we would run outside and probably perform swings or high pulls instead of rowing the C2 to accommodate all the athletes, as I only have 2 C2 rowers. Not all ca finish, this is a brutal workout, as any crossfitter can attest to.
Week 1 Day 1- Warrior Cycle (W1D1 WC)
Warm up
Mobility & agility drills outside
Muscle activation
Box jump variations
Gymnastic tumbling
1.) Med ball throws 4x10 from different angles
2.) Bottom's up clean & press 3x6-8
-light
3.) Snatch + overhead squat 6x1
-beginners used DB's, no ohs
4.) Clean & jerk 3-2-1...find heavy single, then decrease 10% and do 3 more singles
-beginners used sandbag or KB's, added volume
5A.) Front Squat 5x3-5
-beginners did goblet or sandbag squat
5B.) Muscle ups 5x3-5
-beginners did a set of pullups and dips on bars or rings
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