TUESDAY: 01OCT13

WARM UP

4 x 100 m row sprints

1:1 rest

Burgener Warm Up

WOD:

4 Rounds For Time Of:

15 - Ring Dips

12 - Power Cleans (50% BW)

MONDAY: 30SEP13

STRENGTH:

ME: Clean

Recover 5:00 - 10:00 then perform WOD

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WOD:

AMRAP 12:

10 - Bodyweight Deadlift

10 - Pull Ups

30 - Double Unders*

*Do 3:1 singles if you can't do DUs

SUNDAY: 29SEP13

REST/RECOVERY DAY:

Take the time to enjoy the trail or a park. Stay active and recover well for this next hard LUMBERJACK week!

SATURDAY: 28SEP13

REST/RECOVERY DAY

Run 3 miles

FRIDAY: 27SEP13

STRENGTH:
DE: Box Squat 10x2 on :60 @60% 1RM

Recover 5:00- 10:00 then perform Wod

WOD:
2 Rounds for time:
500m Row
15 - Deadlifts (225/185)(Unbroken)
15 - Strict Pull Ups
Rest 2 mins

THURSDAY: 26SEP13

WOD:

4 x 100 m
3 x 200 m
2 x 400 m
1 x 800 m
2 x 400 m
3 x 200 m
4 x 100 m

Ensure to warm up before the sprints!

WEDNESDAY: 25SEP13

STRENGTH:
ME: Deadlift (20 min to work up to near 1 RM)

Recover 5:00- 10:00

WOD:
For Time:
1000m Row
7 - Muscle Ups*
15 - Body Weight Clean & Jerk

*If you can't do muscle ups; substitute 3 ring dips & 3 pull-ups for 1 rep of muscle up

TUESDAY: 24SEP13

WARM-UP:

Thrusters  4x4 (work up to a heavy weight)

WOD
3 Rounds For Time & Total Reps:

Max Rep Pull Ups
Run 800m

If you fail on pull ups, go straight into run

MONDAY: 23 SEP 13

WARM UP:

400 m jog

3 sets of 15-20 reps (not for time)

Front rack lunges (heavy)

Air Squats

HSPUs

Russian KB Swings (heavy)*

*Really focus on technique: driving from the heels and opening the hips to full extension 

WOD:

For Total Reps:

2:00 Kettlebell Swing (53/35)

2:00 Rest

:90 Kettlebell Swing (53/35)

:90 Rest

:60 Kettlebell Swing (53/35)

SUNDAY: 22SEP13

REST/RECOVERY DAY:

Go to the gym and ensure you conduct some semi intense weight training and close it out with a massage or some yoga work!

 

SATURDAY: 21SEP13

REST/RECOVERY DAY:

Watch this video on Chris Spealler discussing paleo diet pros/cons:
Paleo Talk

Jog 2 miles or Bike 10 miles

FRIDAY: 20SEP13

STRENGTH:
ME: Strict Press

Rest 5:00-10:00

WOD:

4 min Tabata Squats
Rest 4 Mins
4 min Tabata Push-Ups
Rest 4 Mins
4 min Tabata Squats

THURSDSY: 19SEP13

WARM-UP:

4 Rounds not for time:
10 Ring Dips
10 HSPUs
10 Elevated Sit-ups
10 KB swings

WOD:

5x 800 m run

1:1 rest
 

WEDNESDAY: 18SEP13

STRENGTH:

Sumo Deadlift 7x3 @ 60% 1RM

Rest 5:00-10:00

WOD:
3 Rounds For Time of:
50 - Air Squats
20 - Pull Ups
20 - Dips

TUESDAY: 17SEP13

WARM UP:

5 x 200 m sprints

1:1 rest

WOD:
Three Rounds For Time of:
1 Min - Hollow Rock
20 - Pistols (Alternate Legs)
1 Min - Hollow Rock

*Watch this youtube video for Hollow Rock demonstration:
Hollow Rock demo
 

MONDAY: 16SEP13

STRENGTH:

DE: Strict Chin Ups 2 Reps on the minute for 10 minutes
(Hold a medicine ball between legs) (14/8lb)

Recover 5:00- 10:00

WOD:
For Time:
30-25-20-15-10 reps of:
Medicine ball clean (20/14)*
Pull Ups

*Ensure you watch a video or have a trainer demonstrate proper technique for medicine ball clean prior to workout

SUNDAY: 15SEP13

REST/RECOVERY DAY

 

SATURDAY: 14SEP13

REST/RECOVERY DAY

FRIDAY: 13SEP13

STRENGTH:
Power Clean 8x2 @ 60% 1 RM

Recover 5:00 - 10:00

WOD:
For Time:
Use one barbell @ 85% 1RM Power Clean
10 - Hang Power Cleans
2 - Back Squats
8 - Hang Power Cleans
4 - Back Squats
6 - Hang Power Cleans
6 - Back Squats
4 - Hang Power Cleans
8 - Back Squats
2 - Hang Power Cleans
10 - Back Squats

THURSDAY: 12SEP13

Run 4 miles

*Keep pace under 9 min mile

WEDNESDAY: 11SEP13

STRENGTH:
Find 1 RM of Front Squat in 20 min

Rest 5:00-10:00

WOD:
For Time:
21 - 15 - 9
Front Squats (135/95) Ensure bar starts on the ground
Pull Ups

TUESDAY: 10SEP13

WARM UP:

Snatch Technique work - 20 minutes

*Burgener Warm-Up:
(1) the Down and Up
(2) Elbows High and Outside
(3) Muscle Snatch
(4) Snatch Drops
(5) Snatch Lands

WOD:

3 Rounds For Time:
15 - Power Snatches (115/85)
Run - 400m

MONDAY: 09SEP13

STRENGTH:
Weighted Walking Lunge 8x3 (L/R = 1 Rep)
(Hold weight like a back squat)
 
Recover  5:00- 10:00.

WOD:
As Many Rounds As Possible in 8:00 of:
3 - HSPUs
6 - Walking Lunge Steps
9 - Sit Ups

SUNDAY: 08SEP13

REST/RECOVERY DAY

 

 

SATURDAY: 07SEP13

REST/RECOVERY DAY:

3 mile run, 5 mile jog, laps in the pool or bike over 10 miles

Pace should be comfortable and not strenuous at all!

FRIDAY: 06SEP13

STRENGTH:

Deadlift 10x2 @ 65% of 1RM

WOD:

For Time:
30 - Pull Ups
30 - Over Head Squats (115/85)*
30 - Pull Ups

*The bar must start on the ground and be moved to the over head squat position to begin the 30 reps

THURSDAY: 05SEP13

Warm-Up:

250 m row

2 rounds at own pace:
10 Air squats
10 hand release push ups
10 Russian KB Swings (light weight)

WOD:

3 Rounds For Time:
Row 500m
15 - KB Swing (1.5/1 pood)
15 - Knees to Elbows

WEDNESDAY: 04SEP13

STRENGTH:                       
Close Grip Bench Press
7x3 @ 60% 1RM          

WOD:

As many reps as possible in 10 min:                                    
Run 800 m                               
150 DUs (3:1)                              
Max Reps Box Jump* (24/20)        

(box jump reps is score)

TUESDAY: 03 SEPT 13

WOD (2 RFT):

15 KB snatch (R/L) (53/24)
800 m run

RECOVERY:

3 rounds (at own pace)       

15 pull ups                          

15 abmat situps                   

15 KB swings (heavy)

MONDAY: 02SEP13

Warm Up:

*2 rds not for time
10 push ups
10 air squats
10 TTB
10 ring dips

1 min max effort Double Unders

WOD:

Run 5K for time