OFF-SEASON PROGRAM
Session One
A.
Take 3 minutes to draw out your foot work
Jump & Lands x 10 reps
Every minute, on the minute, for 4 minutes:
Jerk Balance in marked footwork x 3 reps
and then . . .
Every 2 minutes, for 12 minutes, complete:
Jerk Dip + Jerk with a 2 second hold
(Use jerk blocks)
Increase load by 3-5% from last week.
and then . . .
Every 2 minutes, for 6 minutes:
Jerk Recovery x 3 reps
(Use jerk blocks)
B.
“Mamba”
Complete as many rounds and reps as possible in 18 minutes of:
5 Ring Muscle-Ups
8 Power Cleans (185/125 lbs)
24 Box Jumps (30″/24″)
“Mamba” celebrates the career of NBA legend Kobe Bryant. 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.
Rest until fully recovered, and then…
C.
Three rounds, not for time, of:
20 Walking Lunges with KB/DB Farmer’s Carry (32/24 kg KBs)
20 GHD Sit-Ups
Session Two
Twenty sets of:
30 seconds of Rowing @ 85% effort
Rest 30 seconds
Make sure that you do more work in each of your intervals as compared to last week.
REGIONALS PREPARATION PROGRAM
Session One
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
followed by…
Two sets of:
Landmine Rows x 6 reps each arm
Rest as needed
B.
“Josh”
For time:
21 Overhead Squats (95/65 lbs)
42 Pull-Ups
15 Overhead Squats
30 Pull-Ups
9 Overhead Squats
18 Pull-Ups
Rest until fully recovered, and then…
C.
Three rounds, not for time, of:
20 Walking Lunges with KB/DB Farmer’s Carry (32/24 kg KBs)
20 GHD Sit-Ups
Session Two
A.
Running Session
Two sets of:
400 Meter Run @ 80%
Rest 3-4 minutes
B.
Four sets of:
200 Meter Run @ 95-97%
Rest 90 seconds
C.
Two sets of:
400 Meter Run @ 95-97%
Rest 2 minutes
-OR-
Strongman Session
A.
Sand Bag Clean & Press
(Work to a 1-RM Max)
B.
Two sets of:
100-Foot Hand-Over-Hand Rope Pulls
Rest 2-3 minutes
C.
Two sets of:
100-Foot Overhead Yoke Carry
Rest 2-3 minutes
Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.
D.
One set of:
300-Foot Sandbag Carry
Work as heavy as possible.
E.
One set of:
600-Foot Prowler Sprint
(no stopping in the 600 feet)
Off season
Jerk Balance @135
Split Jerks up to 280
Mamba – 6+1 MU
Lunges and GHD’s done, did GHDs with 20lb med ball
Session 2
Held a 1.33 and averaged 155m per set.
Off Season:
A.) Jerk Balance 75,85,95,105
jerk Dip + Jerk with pause 180,190,200,205 210F, 210F
Jerk recovery- no way to do these- don’t have jerk blocks or safety bars..any other recommendations??
B.) Mamba 3 rounds + 1MU- working on muscle ups and did step ups for box jumps d/t knee tendonitis
C. Done- felt good
Rowing- Done kept pace between 1:45-1:55.
Offseason session one
A. went 185/215/245/275/305(fail jerk)/dna. hit 320 last week but my upper body is trashed from all the pulling and pushing from yesterday.
B.
C.
Offseason Session two
A. averaged ~143 meters/interval. ended at 3195 i think? not as fresh as I was for this last week
Tuesday’s program – regional prep A. 225 B. Bunch of sets at 175/180/187/ hit 192 on last one! Had no idea bc I mixed kg and pounds 😉 C. Dianne 5:40 (4in deficit) D. Was able to work out with another individual athlete and jumped in on her wod bc I hadn’t done hs walks in a long long time. Did 5 rounds 80ft hs walk + 20 pistols (I think we were like 10 min) E. Bicep and tricep and GHDs (tempo) PM A. Jerk bal- 145 stayed light B, jerk dip + jerk 165 not feeling good at… Read more »
This was fun today. I worked out with two others who do the competition blog so working out with others was a good push and simply fun. A. Jerk work done and felt good. Love this focus on form. Did 125-135# for jerk dips and jerk. Did 145# for Jerk recoveries. “Mamba” 5 rounds + 5 box jumps. C. Thought I’d feel these lunges this morning but all is good. Had to use 45s, just really struggle with 53s and back. My lower back has been hurting the past week but I see the chiro today and will get ART… Read more »
Session 1:
A)
Foot work
JB @ 185
205/225/245/265fx2/245/250/255f
(Really bad day shoulders and upper thoraistic are hurting. My jerk feels funny, has for about a month now
275 (recoveries)
Yea I’m smoked this was really hard
B) 4 rounds + 13 reps (just happy I have all the skin on my body I started with before this workout)
C) 6:45
Session 2
A) sub 1:44 total 3094 meters
Offseason
Tuesday session two
A. 160 not impressive…but matches all time pr
max reps: 8/6/7
B. 70 lb db, 155 barbell
C. push press: 20/17/12/18 pull-ups: 12/9/9/8
D. done
REGIONALS PREPARATION PROGRAM Session One Done A.Bi’s and Tri’s done with 10 lbs and landmine with barbell+50lbs B. “Josh” 5:57. All OH squats UB. Dealt with natural grips for the first 50 or so pull ups then had to rip them off. They save my hands but I really hate doing butterfly in them. Kipping is okay. C.Done 20 Walking Lunges with KB/DB Farmer’s Carry (32/24 kg KBs) 20 GHD Sit-Ups Session Two-Chose Strongman because this is not something I am used to… and have been doing extra running 1x/week throughout the majority of the past 6 months and have… Read more »
Tuesdays Training
One long session….
A. FS up to 230#
B. Touch and go on the cleans up to 185 beltless then through on the belt for 195 pretty sure that’s a PR
C. Big Diane 4:40rx a little disappointed here
D. Du/50# DB squat snatch 1:50/1:56/1:51 getting better at the squat snatch
E. Row/s2oh 7:01/4:56/2:47
Off season
Session 1
Jerk balance done w 135
Jerks with pauses 225 up to 275
No jerk recoverys today
Mamba
6+2
Lunges and GHD done
First one back after a 2 week post-open vacation ?
Jerk Balance: 60kg
Jerk Dip + Jerk: 125kg
Jerk Recovery: 140kg
Mamba: 5 rounds +1 Power Cleam
Lunges and GHD complete.
Rows all done at 1:43 pace/500m. Legs are feeling good. Loving the offseason stuff
Offseason session 1 only today…
A. Jerk bal – 95,95,95,115
Dip+jerk – 225,245,255,265,275,285(miss),285
Had to try 285 (92%) again and got it. +15lbs vs last week
Recoveries – 295,315,325
B. Mamba – 4+18
Went pretty slow on the box jumps. All step downs. Didn’t want to get hurt
C. Done
Offseason
Tuesday session one
A. 88/88/93/93/88 then 155/175/190 then 205/220/230
B. 160/165/170 then 175/185/190 then 200/210/215 then 220/225/230 then 245/250/250 no misses
C. Did yesterday
Loved this coaches !
Mamba: 5 RDS + 5 Box Jumps
so happy to see this. i love kobe!!
a]245. mid back bothering me. putting load on didnt feel to hot, so called it there and did some back work.
b]Mamba – 5 rounds for his 5 rings.
practiced not a loose grip on the muscle ups and was able keep them UB!! Tuesday and monday i was only able to get 3 ub. major weakness with a death grip. today felt good
c]done
Same here . I’m going to be crying all night
Did the off-season jerk progressions. Same weight as last week – trying to change my landing position so focused on that. Worked up to 195 lbs, Josh: 5:58. Haven’t done pull ups in a while! Those dropped off real fast! Happy to have done the workout. Only 1 set of the walking lunges, decided that an Americano was more important at that particular time then the last 2 sets. #poorlifedecisions Ernie: Worked jerk technique work. Conditioning: Did fs w/115 lbs instead of ohs (ohs hurts his shoulder) – 6:58 Also only did 1 set of lunges, he also thought an… Read more »
Nichole stop being a bad influence on Ernie pulling him away from training!! 🙂
A. Jerk Balance X 3 @ 135
Jerk Dip + Jerk (2 sec pause) – 245,255,265,275,285,295F
Jerk Recovery 275,285,295
B. Mamba – 5rds + 2 MU – Had to do jump ups with step downs for all Box Jumps because of knee
C. Complete
A. Row – all rounds between 1:43-1:46 – around 3200meters
Regionals prep Rear delt WU – done A. Biceps opening- 10# DBs Triceps Opening- 8# DBs B. Josh- 5:14 it was like moving in sand today. Haven’t done this hero wod in a long time and I forgot how this blows up the biceps really fast! C. Walking lunges/GHD – done Strongman session A. Sandbag Clean and Press- highest I could go was 100#, so I did 2×5 at 100# B. Hand over hand- sled+90# (too light) so did 2 more sets with sled+115# C. Yoke- set 1: bar+ 53# KB on each side, set 2 made 55ft with 53#+18#… Read more »
Off-Season
Session 1:
A. Much more precise this week already.
Jerk Balance 45/65/95/115
Jerk dip + Jerk with pause 225/245/255/260/265/275 Felt so much better with positioning.
B. Mamba
4 Rounds + 23 Reps
Stepped down all those tall boys. Those were tough today.
C. Donezo with Evil wheels and T2B for GHD sit ups
Session 2:
Row Intervals Averaged around 1:40/500m
Total Meters 3452
145 average meters per 30 second interval
Keep it rollin. Thanks everyone.
Seems like your back on track! Solid week so far!