6.23.17

Warm-Up
3x:
SAM Shoulder Mobility Drill
10 Dumbbell Pushups
10 Dumbbell Row

______________

LIFT

  1. Bench press & Pendlay Row: work up from empty bar to working weights
  2. Bench: Do one all out set at working weight
  3. Bench: Take 20% off bar- immediately do one more all out set.
  4. Row- repeat steps 2&3.
  5. GRIND:
    1. 5 Rounds for time (10 minute time limit)
    10 Chinups
    10 Push Press
    10 Russian Twist
    -2 MINUTE REST WHEN DONE-
    2. 5 Rounds:
    1 Minute Spiderman Crawl
    1 Minute Rest
Posted on June 19, 2017 .

6.22.17

Warm-Up:
3x:
10 KB Sumo Deadlift with toes against wall
HUG Hip Mobility Drill

-_______________________

LIFT

  1. Squat: warm up from empty bar to working weight
  2. Put on a belt.  Do one all out set at working weight.
  3. Immediately remove 20% from bar.  Do one more all out set.
  4. 3x 1 minute weighted plank
  5. GRIND:
    1. 3x:
    8x Sumo Deadlift @ about 50-60% of deadlift working weight
    200m Sprint
    -REST 2 MINUTES-
    2. 10 Minutes
    15 Seconds KB Snatch
    15 Seconds Rest
Posted on June 19, 2017 .

6.20.17

Warm-Up:
3x: 
SAM Shoulder Mobility Drill
10 Empty Bar Press

__________________________

LIFT

  1. Military Press: Warm up from empty bar to working weight.  Do an all out set of chin-ups between every set.
  2. Military Press: Put on a belt.  Do one all out set at working weight.
  3. Immediately drop 20% from the bar.  Do one more all out set.
  4. GRIND: 
    1: 20-15-10 (10 minute time limit)
    Accelerating Bench @ about 60% of bench working weight*
    Barbell or dumbbell row @ about 60% of row working weight
    Weighted Sit-ups
    -REST 2 MINUTES-
    2. Repeat part 1, with another 10 minute time limit.**

 

*Accelerating bench: load a bar with chains, bands, or use a "bench press slingshot" with regular weight on the bar.  These will all make the weight lighter at the bottom and heavier at the top- the goal during these grind sessions is to press with speed against the load (i.e., accelerate).  

** DOUBLE GRIND TODAY- In the "fight" track we mimic MMA/Combat sport training- shorter, intense rounds with short breaks between.  Today we are putting you through the exact same effort, twice.  Try to keep round 2 as close to round 1's time as possible.  Notice I'm not telling you to beat your round 1 time- if you could beat it, you were going to slow on round 1!  

Posted on June 19, 2017 .

6.19.17

Warm-Up:
3x:
10 Overhead Squat
HAM Hip Mobility Drill

________________

LIFT

  1. Deadlift: Warm-Up from empty bar to your working weight.
  2. Put on a belt.  Do one all-out set at working weight
  3. Immediately take 20% off the bar.  Do one more all out set.  
  4. GRIND:
    1. 3x:
    8 Front squat
    200m Sprint
    -REST 2 MINUTES-
    2. 10 Minutes continuous:
    10 Barbell Lunges
    30 Seconds Side Plank Left
    30 Seconds Side Plank Right

NOTES: With the deadlift, it falls on you to keep your form correct.  If you haven't yet developed a good sense of awareness about what your body is doing, have a partner watch you- the moment your lumbar begins to round, that's when you stop your deadlift sets.  For those with more experience, you should have by now begun to be able to sense when you are rounding.  Regardless, it falls on you to exercise caution on these "all out" sets.  Better to stop a few reps early than to risk injury.

Posted on June 19, 2017 .

Week of 6.11.17

DELOAD WEEK

Lift at no more than 70% of normal working weights.  Active recovery, no running/high impact.  Hike, swim, bike, row, etc. but in general take it easier.

Posted on June 11, 2017 .

6.9.17

Warm-Up
3x:
SAM Shoulder Mobility Drill
10 Clapping Push-Ups
10 Dumbbell Row

LIFT

    1.    Bench Press & Pendlay Row: Warm up from empty bars to working weights

    2.    Bench press: 1 all out set at working weight

    3.    Immediately remove 20% from the bar, and do one more all out set

    4.    Pendlay row: put on a belt, and repeat steps 2&3.

    5.    Grind:
(1) EMOM, 10 Minutes:
5 Pull-ups/chin-ups
5- Push press OR dips
10 full body crunches
(2) 50 Double Unders for Time

Posted on June 4, 2017 .

6.8.17

Warm-Up
3x:
HUG Hip Mobility Drill
10 KB Sumo Deadlift with toes against wall

LIFT:

  1. Squat- work up from empty bar to your working weight
  2. Put on a belt.  Do one all - out set
  3. Immediately pull 20% off the bar.  One more all out set.
  4. Grind:
    1. 20-15-10
    Sumo Deadlift @ about 50-60% of your DL working weight
    Weighted Sit-ups
    Burpee
    2. Sled/Prowler @ bodyweight
    1 Minute Push or Pull
    1 Minute Rest
Posted on June 4, 2017 .

6.6.17

Warm-Up

3x:
SAM Shoulder Mobility Drill
10 Empty Bar Presses
5 Chin-Ups

 

LIFT

  1. Military Press & Weighted Chins- start with empty bar and work up to working weight.  
  2. Press: Put on a belt.  Do one all-out set at working weight.  Pause 30 seconds.  One more all out set.  Pause 30 more seconds.  One more all out set.
  3. Weighted Chins- repeat step 2.  
  4. Grind:
    (1) Grab 2 Dumbbells.  5 Rounds (10 Minutes)
    1 Minute Pushups on dumbbells- no rest position
    1 Minute Chest-Supported Row
    (2) 50 Double Unders for Time
Posted on June 4, 2017 .

6.5.17

Strength Work for Week of 5.12.14

Warm-Up

3x:
HAM Hip Mobility Drill
10 Light Overhead Squats

LIFT

  1. Deadlift: warm up from empty bar to your working weight.
  2. Put on a belt.  Do 1 all out set at your working weight.
  3. Take about 20% off the bar- do one more all out set.  
  4. GRIND:
    (1) 20-15-10:
    Front Squat
    Weighted Situp
    Burpee
    (2) OPTION 1:
    With Sled/Prowler loaded to bodyweight
    10 Minutes (5 rounds)
    1 Minute Push or Pull
    1 Minute Rest
    OPTION 2:
    10 Minutes (5 Rounds)
    1 Minute Suicide Sprint
    1 Minute Rest
Posted on June 4, 2017 .

6.2.17

Warm-Up:

3x:
SAM Shoulder Mobility Drill
10 Clapping Pushups
10 Row

LIFT

  1. Bench & Row: warm up from empty bar to your working weights
  2. Bench.  Do one all out set at your working weight.  Pause 30 seconds, one more set.  Pause another 30 seconds, one more set.
  3. Row: put on a belt.  Do one all-out set at working weight
  4. Take about 20% off bar- one more all out set.

GRIND
-NOTE: YOU WILL NEED TO TEST YOUR PULLUPS AND DIPS TODAY.  IF NO ACCESS TO DIPS, SUBSTITUTE PRESS AT 80% OF YOUR WORKING WEIGHT

  1. Pullups: 10 Minutes EMOM: 30% of your pull-up score*
  2. Dips: 10 Minutes EMOM: 30% of your dip score
  3. Sandbag Get-Up: 10 Minutes EMOM: 5 reps per round**

*30% of score- if you tested your pull-ups and got 15 reps, 30% would be 4-5 reps per round
**Sandbag Getup- alternate sides. So round one, do the right side, round two the left, etc.

Posted on May 29, 2017 .

6.1.17

Warm-Up:

3x
HAM Hip Mobility Drill
10 KB Sumo Deadlift with feet against wall

LIFT

  1. Squat: warm up from empty bar to your working weight
  2. Put on a belt.  One all out set at your working weight.
  3. Take 20% off the bar.  Do one more all out set. 

GRIND (either directly after lifting or later in day)

  1. 20-15-10 (5 Minute Time Limit)
    Sumo Deadlift @ about 50-60% of your working weight for deadlift
    Ankles-to-bar
    -REST 2 MINUTES WHEN DONE-
  2. Option A:
    Prowler/Sled: 10 Minutes EMOM
    50 yard push (or pull for sled) loaded at bodyweight
    Option B:
    1.5 Mile run- 10 minute limit
  3. If you fail any time limits,
    100 Burpees
Posted on May 29, 2017 .

5.30.17

Warm-Up:

3x:
SAM Shoulder Mobility Drill
10 Empty Bar Presses
10 Chinups (palms in)

LIFT

  1. Military Press and Weighted Pull-Ups: warm up from empty bar to your working weights
  2. Press: put on a belt- one all-out set at your working weight.  Pause 30 seconds, one more all out set.  Pause another 30 seconds, one last all out set.  Do the same with pull-ups- one all out set, pause, repeat, pause, repeat.
  3. Weighted Pull-Ups: do as you did for presses.

GRIND:

  1. 20-15-10 (5 Minute Time Limit)
    Accelerating Bench*
    Pendlay or chest supported row
    Ankles-to-bar
    -REST 2 MINUTES WHEN DONE-
  2. Option 1: Sled/Prowler
    EMOM, 10 Minutes:
    50 yard push with bodyweight loaded**
    Option 2: Sprint
    10 Rounds:
    1 Minute suicide sprint
    1 Minute rest

*Accelerating Bench: bench press using chains, bands or a slingshot, all of which cause the bench to be lighter at the bottom, heavier at the top.  Do not overload the actual weight- this is very high rep.

**Sled/Prowler Load: you should load the sled or prowler to your bodyweight including the weight of the sled or prowler.  The Rogue Dog Sled, for example, weighs about 100 lbs.  A small sled may weigh much less and therefore require more plates.

Posted on May 29, 2017 .

5.29.17

Warm-Up:

10 Minutes:
10 KB Swing
10 Lunges (5 per leg)
HAM Hip Mobility Drill

LIFT

  1. Deadlift: Warm up from empty bar to your working weight.
  2. Put on a belt.  One all out set at working weight.
  3. Drop 20-25% from the bar, and do one more all out set.  For both sets you should have a spotter tell you when your form goes south- that's when to stop!

GRIND (either right after your lift or later in the day)

  1. 3x for time: (10 Minute Time Limit)
    400m Sprint
    8 Front Squat
    -REST 2 MINUTES WHEN DONE-
  2. 20-15-20 for time (5 minute time limit)
    KB Overhead Swing
    Double Unders
    Barbell Lunges (alternate legs)
  3. IF YOU DID NOT FINISH EITHER PORTION IN ITS TIME LIMIT, BONUS ROUND:
    100 Burpees for time
Posted on May 29, 2017 .

Week of 5.14.17

DELOAD WEEK

Lift at no more than 70% of your normal working weight this week.

No running other than a ball game.  In general, light lifting and low impact cardio.

Posted on May 14, 2017 .

5.12.17

Warm-Up:
3x:
SAM Shoulder Mobility Drill
10 Clapping Pushups
10 Row

LIFT

  1. Bench & Row: warm up from empty bar to your working weights
  2. Bench.  Do one all out set at your working weight.  Pause 30 seconds, one more set.  Pause another 30 seconds, one more set.
  3. Row: put on a belt.  Do one all-out set at working weight
  4. Take about 20% off bar- one more all out set.

GRIND
-NOTE: YOU WILL NEED TO TEST YOUR PULLUPS AND DIPS TODAY.  IF NO ACCESS TO DIPS, SUBSTITUTE PRESS AT 80% OF YOUR WORKING WEIGHT

  1. Pullups: 10 Minutes EMOM: 30% of your pull-up score*
  2. Dips: 10 Minutes EMOM: 30% of your dip score
  3. Sandbag Get-Up: 10 Minutes EMOM: 5 reps per round**

*30% of score- if you tested your pull-ups and got 15 reps, 30% would be 4-5 reps per round
**Sandbag Getup- alternate sides. So round one, do the right side, round two the left, etc.

Posted on May 7, 2017 .

5.11.17

Warm-Up:
3x
HAM Hip Mobility Drill
10 KB Sumo Deadlift with feet against wall

LIFT

  1. Squat: warm up from empty bar to your working weight
  2. Put on a belt.  One all out set at your working weight.
  3. Take 20% off the bar.  Do one more all out set.  

GRIND (either directly after lifting or later in day)

  1. 20-15-10 (5 Minute Time Limit)
    Sumo Deadlift @ about 50-60% of your working weight for deadlift
    Ankles-to-bar
    -REST 2 MINUTES WHEN DONE-
  2. Option A:
    Prowler/Sled: 10 Minutes EMOM
    50 yard push (or pull for sled) loaded at bodyweight
    Option B: 
    1.5 Mile run- 10 minute limit
  3. If you fail any time limits, 
    100 Burpees
Posted on May 7, 2017 .

5.9.17

Warm-Up:
3x:
SAM Shoulder Mobility Drill
10 Empty Bar Presses
10 Chinups (palms in)

LIFT

  1. Military Press and Weighted Pull-Ups: warm up from empty bar to your working weights
  2. Press: put on a belt- one all-out set at your working weight.  Pause 30 seconds, one more all out set.  Pause another 30 seconds, one last all out set.  Do the same with pull-ups- one all out set, pause, repeat, pause, repeat.
  3. Weighted Pull-Ups: do as you did for presses.

 

GRIND:

  1. 20-15-10 (5 Minute Time Limit)
    Accelerating Bench*
    Pendlay or chest supported row
    Ankles-to-bar
    -REST 2 MINUTES WHEN DONE-
  2. Option 1: Sled/Prowler
    EMOM, 10 Minutes:
    50 yard push with bodyweight loaded**
    Option 2: Sprint
    10 Rounds:
    1 Minute suicide sprint
    1 Minute rest

 

*Accelerating Bench: bench press using chains, bands or a slingshot, all of which cause the bench to be lighter at the bottom, heavier at the top.  Do not overload the actual weight- this is very high rep.

**Sled/Prowler Load: you should load the sled or prowler to your bodyweight including the weight of the sled or prowler.  The Rogue Dog Sled, for example, weighs about 100 lbs.  A small sled may weigh much less and therefore require more plates.  

Posted on May 7, 2017 .

5.8.17

This week begins a transition to a focus on conditioning.  This transition will be gradual.  In the Fight track, for the most part, that conditioning will remain in the format of short, intensive bouts, separated by short rests.  During this time we will maintain strength.  

Warm-Up:
10 Minutes:
10 KB Swing
10 Lunges (5 per leg)
HAM Hip Mobility Drill

LIFT

  1. Deadlift: Warm up from empty bar to your working weight.
  2. Put on a belt.  One all out set at working weight.
  3. Drop 20-25% from the bar, and do one more all out set.  For both sets you should have a spotter tell you when your form goes south- that's when to stop!

GRIND (either right after your lift or later in the day)

  1. 3x for time: (10 Minute Time Limit)
    400m Sprint
    8 Front Squat
    -REST 2 MINUTES WHEN DONE-
  2. 20-15-20 for time (5 minute time limit)
    KB Overhead Swing
    Double Unders
    Barbell Lunges (alternate legs)
  3. IF YOU DID NOT FINISH EITHER PORTION IN ITS TIME LIMIT, BONUS ROUND:
    100 Burpees for time
Posted on May 7, 2017 .