Workout Log 141008

Today was good.  Got a little behind on time so I couldn't get to everything but still a good day.

Weightlifting

1) Low Hang Snatch 72kg x 3, 78kg x 84kg x 2, 90kg x 2 x 4

I missed  2 sets at 90kg before I was able to nail it.  

2) Low Hang Clean & Jerk 85kg x (2+2,) 92kg x (1+2,) 100kg x (1+2,) 107kg x (1+2)x3

All hangs came from the blocks

3) Overhead Squat 50%x5, 55%x5, 60%x4x4
Notes: Percentage of best snatch. Use a grip narrower than your snatch grip.
4) Clean RDL 65%x5x4
Notes: Percentage of best clean & jerk. Move at a smooth controlled cadence.
Was running short on time so I omitted this for the day.

Gymnastics
3 rounds, each for time:
25 handstand pushups
R1: :57, R2: 1:32, R3:2:32

Notes: Rest 3 minutes between rounds.

Sport
AMRAP 4 minutes:
4 power cleans, 155#/105#
3 front squats, 155#/105#
2 power jerks, 155#/105#
3 bar muscle-ups
4 box jumps, 30″/24″
Rest 1 minute. Repeat for a total of 4 cycles, scoring continuously.

Notes: Scoring continuously means you pick up each cycle where you left the previous one, rather than starting anew.

Score: 9+7, I could only get in 3 rounds before the next class

Aerobic Development
Run 30 minutes @ 6.5-7

Will do later

Workout Log 141007

Courtesy of TZ Strength
Strength

1) Back Squat 5 @ 7, 5 @ 8, 5 @ 9, plus one down set (load drop)

• 315,345,365 

2) Back Squat 70%xYx3, rest 60 seconds between sets

Notes: Y = 40% of total reps from 2 minute test performed 140919.

3) Push Press 6 @ 7, 6 @ 8, 6 @ 9, plus two down sets (load drop)

• 155,185,205

Really, who does 6's

4) Push Press 70%xZx3, rest 60 seconds between sets

Notes: Z = 40% of total reps from 2 minute test performed 140930.
Since I didn't participate in the program at the time of testing this work was omitted

Sport: http://youtu.be/ceiFp9b_lQU
The 400M runs are not trimmed out of the video, so skip ahead unless you want to watch nothing for 2-3 minutes.
5 rounds for time:
10 deadlifts, 225#/155#
20 bar facing burpees
40 double unders
Run 400m

Time: 28:48

Workout Log 141006

I can't breath! I've made some great strength gains over the past 3 months. I focused on Olympic Weightlifting because I would like to do a Weightlifting Competition. However, conditioning pieces have been crushing me and I am back into CrossFit competition mode. So, time to bring back the lungs. My wife and all of my buddies over at CrossFit West Springfield and Crossfit Forward (shout out!) are following the programming of Jacob Tyspkin of TZ Strength. They are paying for the remote coaching to focus on their individual weaknesses. I can't swing that so I will be doing the blog programming. From the looks of it, I got my work cut out for me.

So, I will be tracking all my Workouts on my blog page so you can see what I go through. Enjoy!

Weightlifting:
1) Pause Snatch (below knees) 72kg x 3, 78kg x 2, 84kg x 2, 90kg x 2x4
Notes: Two second pause. Do not rebend the knees after the pause.

2) Hang Clean 87kg x 2, 97kg x 2, 107kg x 2, 111kg x 1x3

• Working on my Hip Clean since I got these long ass arms.

3) Snatch RDL 78kg x 5x5
Notes: Percentage of best snatch. Move at a smooth controlled cadence.
Gymnastics
1) For time:
Handstand Walk 300′   Time 4:50
Notes: Work inside a 4′ wide lane.

2) 3 rounds:

2 minutes max muscle-ups

• R1:14, R2:11, R3:6

Notes: Rest 2 minutes between rounds.

3) 3 rounds, each for time:
30 chest-to-bar pullups

• Didn't get to this. Running out of time so I moved on to the Airdyne Piece.

Notes: Rest 2 minutes between rounds.

Lactate Power/Endurance

Airdyne
10 rounds:
45 seconds building from 105% to 115% FTP
15 seconds @ max effort
60 seconds @ 90% FTP
Notes: Record peak RPMs for each of your 15 second sprints. Remember, FTP is 95% of average RPM from the 60 minute Airdyne test.

I felt good once I got done. The monitor on the Airdyne was broken so I had to feel it out. Sucks but doable.

Test Your Mettle!

I want to start with Thank you.  Thank you for the interest and support of this project. I wouldn't have been able follow through with this if it wasn't for you all those who believed in my potential. 

Alright, time to test.  I know that many of you are still in the midst of the cycle. You have been juggling regular gym programing wherever you train as well life. I get it. Get to the testing piece when you are ready. Break the test pieces up as you see fit, you shouldn't do most of them together in the same day, you're the boss.

Test 1:
30 minutes to find 1 Rep Max Back Squat

Test 2:
Total distance Handstand walk, 3 attempts, then 1 mile Run

Test 3: The PR Train
Perform 1 Snatch Every Minute on the Minute until failure (2 misses at 1 weight)
Starting at 80%, add 5% EMOM.
(5% of the 80%, not the 1RM)

Test 3: The PR Train
Perform 1 Clean and Jerk Every 90 seconds until failure (2 misses at 1 weight)
Starting at 80%, add 5% every 90 seconds.

Test 4: Grace

Test 5: Your choice. Pick the workout that you been saying you are going to do better the next time you do it, and DO IT!

As for me, this was kind of fun. I will try to maintain 1-2 blogs a week. School starts Thursday and that's priority number one with hopes to try out for the NPGL (National Professional Fitness Grid League), In case you been living under a rock. https://www.npgl.com/.  I also hope to get into more Remote Individual/Team/Gym programing. This however will not be a free service.  If you know anyone interested or if you are interested, the same requirements apply. Programming will be developed specifically for the individual vs. standard blog format, your work will be based upon your goals. Whether it being Weightlifting, Conditioning, or just needing stuff to change up your routine.

You will be able to ask questions or submit videos for assessment via email. bj.peyton365@gmail.com.  Ensure subject line contains RCP/Name.

Thanks Again.

RPP Week 6, Day 5

OLY WORK:
20 minutes to find heaviest Clean Complex of:
2 Cleans + 1 Front Squat + 1 Jerk

SUPPLEMENTAL STRENGTH:

HBBS:
60% x 3, 70% x 2, 95% x  3 x 3 sets, rest as needed.

ACCESSORY STRENGTH:
Weighted Hip Etensions
3 x 8
Weighted Ring Dips
3x 6-8

CONDITIONING:
Diane w/ 75 Double Under Cash in/Buy out
75 Double Unders
21-15-9
Deadlift 225/155
HSPU
75 Double Unders

RPP Week 6, Day 4

GETTING HEAVY:
Super set
Romanian Deadlift
5 x 5
Box Jump 30/24
5 x 2

CONDITIONING:
6 Sets of
50 m Sprint (All out)
Rest 2: minutes

Notes: Proper warm up for the sprints is not the strength. Dynamic Hip flexion and extension should be done. Hamstrings, calves, quads and ankles.

I like this:
https://www.youtube.com/watch?v=39qrbAsId7I

RPP Week 6, Day 3

OLY WORK:
Find Heaviest Complex of:
1 Clean + 1 Mid-Hang Clean + 1 Jerk





SUPPLEMENTAL STRENGTH:
Superset Movements:
Overhead Squat
5 x 3

Weighted Ring Dips
5 x 5

CONDITIONING:
10 Minute AMRAP of:
300 m Row
15 Overhead Squats 135/95
30 Double Unders

Rest: 5-10 Minutes

10 Minute Amrap of"
10 Box Jumps 24/20
8 Pull Ups

RPP Week 6, Day 2

GYMNASTY WARM UP:
4-6 sets of
5 "Gentle" Wall Kick ups
   Each set try to increase your hand distance from the wall
5 Supermans into 5 hollow rocks
5 Strict Toes to Rings

GET HEAVY:
10 Mins to find 3 RM Weighted Pull Up.

SUPPLEMENTAL STRENGTH:
Complete the following circuit:
4-5 sets of:
8-10 Single leg Barbell Deadlift (each side)
6-8 weighted ring rows (pick 1 weight)
8-10 Med ball GHD situps 10#
rest as needed, no need to fly through this. ~:30-:45 between movements. 1:00 between sets.

CONDITIONING:
5 Rounds against a 2:00/2:15 clock
400 meter run
Burpee Box Jump 24/20

RPP Week 6, Day 1

OLY WORK:
15 Minutes to find Heaviest Complex of:
1 Snatch + Hi-hag Snatch + Snatch Balance

then with 90% of above:
30 Snatches for time
5 Burpees EMOM starting at 0:00

SUPPLEMENTAL STRENGTH:
HBBS:
60% x 3, 70% x 2, 80% x 2 x 6 sets, rest as needed.

CONDITIONING:
5 Rounds for total working time:
250 m Row
5/3 Muscle ups
Rest 2:00

then..Not for time
50 Medball GHD Situps 14/10

RPP Week 5, Day 5

OLY WORK:

Muscle Clean and Strict Press 5 x 3 

Use this as a warm up tool. You should be able to get up to about 40-50% if this is new to you.

20 minutes to find heaviest Clean Complex of:

First pull+pull to mid thigh+Clean+Jerk

(The bar returns to the floor for each piece)

SUPPLEMENTAL STRENGTH:

HBBS:
60% x 3, 70% x 2, 90% x  4 x 4 sets, rest as needed.

CONDITIONING:
 6 Rounds of:
:30 Cal Row
:30 rest
:30 8 T-2-B, ME target burpees to bar
:30 rest
:30 6 Hang Power Snatches 115/80, ME Lateral Bar jumps
:30 rest
:30 8 Box Jump/step downs 24/20, ME KBS 24/16kg

RPP Week 5, Day 4

STABILITY AND RECOVERY:

30 Alternating Turkish Get Ups 24/16KG
*20 Double Unders on the minute every 2 minutes

CONDITIONING:
30 minute Row, Run or Swim @ 85%. You decide.

RPP Week 5, Day 3

GYMNASTY WARM UP:
4-6 sets of
5 "Gentle" Wall Kick ups
   Each set try to increase your hand distance from the wall
5 Supermans into 5 hollow rocks
5 Strict Toes to Rings

Notes: The wall kick ups goal should be silent feet. Control your body in space and know if your feet are in front or behind your base of support/center of gravity. A smooth kick up will encourage a better handstand walk. Do not undo the body tension in the transition from the Supermans-hollow rocks.

UNILATERAL WORK:
Superset the following movements
Front Rack Barbell Step ups ( Hip should be slightly lower than knee)
4 x 8-12 each side         

Notes: If 20" is too high, stack some plates to get appropriate height.

Single arm Bottoms Up KB Press
4 x 8-12 each side
https://www.youtube.com/watch?v=HPFnzXAlvrI

CONDITIONING: 
For time:
10, 9, 8, etc...
Front Squat 205/145 (from the floor)
Ring Dips
Deadlift 300/210

RPP Week 5, Day 2

POWER WORK:
10 minutess to find 2RM Box Jump
rest :30-:45 between sets/attempts

Power Clean and Push Jerk
8 X 1


SUPPLEMENTAL STRENGTH:
Pendlay Row
3 x 8-12

Glute Ham Raise
3 x 10

CONDITIONING:
FOR TIME:

45 WBS 20/14
4 WALL WALKS
30 WBS 20/14
8 WALL WALKS
15 WBS 20/14
12 WALL WALKS

RPP Week 5, Day 1

In the words of Lil Wayne, "Sorry for the Wait"

OLY WORK:

Muscle Snatch 5 x 3 

Use this as a warm up tool. You should be able to get up to about 40-50% if this is new to you.

 

20 minutes to find heaviest Snatch Complex of:

First pull+pull to mid thigh+Snatch

(The bar returns to the floor for each piece)

SUPPLEMENTAL STRENGTH:

HBBS:
60% x 3, 70% x 2, 80% x 2 x 6 sets, rest as needed.

BEHIND THE NECK STRICT PRESS (Snatch Grip)
5 x 2

CONDITIONING:
Run 1 mile
10 rounds of Cindy
Run 1 mile

RPP Week 4, Day 5

OLY WORK:
15 minutes to find 3RM Snatch
rest:10 Minutes
15 minutes to find 3RM Clean and Jerk

Notes: These do not have to be Touch and go

SUPPLEMENTAL STRENGTH:
HBBS: 60% x 3, 70% x 2, 85% 5 x 5

CONDITIONING:

3 ROUNDS FOR TIME: 18 MIN CUT OFF

50 WBS 20/14

30 DOUBLE UNDERS

10 MUSCLE UPS/ C-2-B

PROGRAM DIRECTION:  Here is the beginning of the intensity phase (more or less).  The squat percentage will increase for the last 3 day 5's, starting today obviously. This will build you up to a testing/recovery week. Basically week 7 will only be 3 days of work. Those 3 days will have a strength and/or conditioning piece to compare your performances between.

Olympic lifting will also increase in frequency for the next 2 weeks. Maximal and dynamic effort lifts will continue however you will not see anything less the 2-3 RM's

RPP Week 4, Day 4

GETTING HEAVY:
Push Press:
15 Minutes to find 3RM
then:
take 90% of above and perform 1 max set Push Jerk

Complete the following circuit:
4-5 sets of:
8-10 Single Arm DB/KB row (each side)
3-5 weighted Pull-ups (AHAP)
8-10 weighted hip extension
rest as needed, no need to fly through this. ~:30-:45 between movements. 1:00 between sets.

CONDITIONING:
4 Rounds against a 2:00/2:15 clock
400 meter run
Amrap KB cleans (Double) 24/16 kg

RPP Week 4, Day 3

OLY WORK: CLEAN COMPLEX
20 mins to find heaviest complex of:
1 mid hang clean, 1 clean 2" from floor, 1 clean from floor

then :
with 95% from above perform 2 cleans on the minute for 10 minutes

SUPPLEMENTAL STRENGTH:
Pausing Front Squats:
8-6-3-3-3
Looking for a 1/1000 count in the bottom
*ADD 5 LBS TO EVERY SET FROM LAST WEEK. 

CONDITIONING:
15 Minute Amrap of:
30 Double Unders
20 Alternating Dumbbell Snatches 55/35
10 Front Rack Walking Lunges 135/95

Notes: Sub Kettle Bells for DB if unavailable

RPP Week 4, Day 2

10 minutes of KB Juggling

EMOM for 14 minutes
Odd: 6/4 Muscle ups
Even: 20 UB WBS 20/14

Against a running clock for 10 minutes, perform 5 x 2 minute rounds.
5 Rounds of:
200 meter Run
8 Pull Ups

RPP Week 4, Day 1

OLY WORK: SNATCH COMPLEX
20 mins to find heaviest complex of:
1 mid hang snatch, 1 snatch 2" from floor, 1 snatch from floor

then :
with 95% from above perform 2 snatches on the minute for 10 minutes

HBBS:
60% x 3, 70% x 2, 80% x 2 x 6 sets, rest as needed.

SUPERSET:
5 x 3 Weighted Pull ups AHAP
5 x 8-12 Glute Ham Raise

CONDITIONING:
3 Rounds for time:
15 OHS 115/75
30 Burpees over the bar

RPP Week 3, Day 5

BENCH PRESS:
5 x 8

RECOVERY:
Airdyne 10 x :30 @ 50% / :30 @ 85%
if you do not have and Airdyne sub with the row.  I just want you  warm and ready for the conditioning. 

POWER INTERVALS:
4 Rounds at 100% effort.
6 TNG Power Snatches 100/70
9 Burpees
200m Row
Rest 5-8 mins.

Notes: This is gonna burn. Wait until you have fully recovered or atleast about 90% before hitting this again.

RPP Week 3, Day 4

GETTING HEAVY!
Romanian Deadlift:
5 x 5
Bar starts from the hip and loads no further than the bottom of the knees.  Use rack/Jcups

14 minute EMOM:
Odd: 3-5 Muscle ups,
Even: 10 pistols, 5 burpees

 Rest 10:00
Then...

3 Rounds :45 seconds on/:15 off of the following circuit.
1) 15 KBS 32/24 kg, amrap Double unders
2) 8 Hang Snatches @115/80, amrap ring dips (yes, catch in squat)
3) 10 T2B, amrap walking lunges
4) 10 WBS, amrap HR pushups

RPP Week 3, Day 3

OLY WORK:
Clean from blocks @ top of knee postition
2 x 3 @ 65%, 70%, 75%. 3 x 2 @ 80%, 5 x 1 85%-90%

Split Jerk, from the Rack/blocks
5 x 2

SUPPLEMENTAL STRENGTH:
Pausing Front Squats:
10-8-5-5-5-5
Looking for a 1/1000 count in the bottom
*ADD 5 LBS TO EVERY SET FROM LAST WEEK.

Band Pull aparts:
3 x 10-15
http://youtu.be/bB_Fbssgmvk

Ensure that you maintain a neutral posture, shoulders back and down. Keep your ribs down.

CONDITIONING:
8 minute Amrap:
200 Meter Run
20 Deadlifts 185/135
20' Handstand walk

Notes: Bottle neck gymnastic movement under elevated HR and Respiration.
Rest: 10 minutes

12 minute Amrap:
30 Double Unders
20 Burpees over the box 20"
10 Push Jerks 135/95

RPP Week 3, Day 2

Go Long then go Home:

Swim 1K
I know that everyone may not be a swimmer. (talking about me) So break up the distances the way yo need to. If swim tech starts breaking down so bad that you are doggy paddling across the pool, call it a day.

If you don't have access to a pool that's fine. You get to
Run 5K.

RPP Week 3, Day 1

OLY WORK:
Snatch from blocks @ top of knee postition
2 x 3 @ 65%, 70%, 75%. 3 x 2 @ 80%, 3 x 1 85%-90%

Notes: Emphasis on speed under the bar. Drop like a rock after meeting hip extension. If you miss a lift more than twice, back it off and train the remaining reps at what you made.

HBBS:
60% x 3, 70% x 2, 80% x 2 x 6 sets, rest as needed.

CONDITIONING:
5 x 500 meter row @ 85%
Rest: 3-5 minutes

then:
3 x ME Plank

RPP Week 2, Day 5

AM
OLY WORK:
15 minutes to find 1RM Snatch
rest:10 Minutes
15 minutes to find 1RM Clean and Jerk

Notes: Train to adjust to the movement dynamic.

SUPPLEMENTAL STRENGTH:
HBBS: 60% x 3, 70% x 2, 80% x 4 x 6 sets

Glute Ham Raises:
3 x 8-12

PM
4 ROUNDS OF:
9-6-3
Thrusters 115/80
C-2-B
Rest 5:00

NOTE: Hands on the bar, hands on the bar. Go! Try to burn through but, find consistency.This is going to suck. If it feels like a 90% effort but you never stopped cool. If 100% breaks you down and you stare at the bar, readjust and plan for the next round, the goal is transition in and out of the couplet swiftly and with poise.

RPP Week 2, Day 4

PERFECT PRACTICE:
3 rounds of the Bear Complex with the Barbell only.
The long version, NO CLUSTERS. Crisp control of the barbell.
1 deadlift
1 hang power clean
1 front squat
1 press/push jerk
1 back squat
1 press/push jerk
(7 SETS IS ONE ROUND)

CONDITIONING:
Perform at 85%, Hold back and breath
3 rounds of:
800 meter row
30 kbs 24/16kg
Rest 2 Minutes
800 meter row
20 meter Handstand walk
Rest 2 Minutes

This should feel good. Get nice and sweaty, stretch and go home. Day 5 will be...fun.

RPP Week 2, Day 3

OLY WORK:
2 Power Cleans + 1 Push Jerk
10 Minutes to find heaviest Set
Then:
5 TNG Power Cleans every minute on the minute for 5 minutes.
use 75% of above
(Notes: In case you ever wondered. 10 minutes starts on your first working set, don't loose time because of the warm up sets.)

SUPPLEMENTAL STRENGTH:
Pausing Front Squats:
10-8-5-5-5-5
Looking for a 1/1000 count in the bottom

Pendlay Rows:
5-5-5-5-5
https://www.youtube.com/watch?v=ZlRrIsoDpKg 

You can alternate between both movements or preform them separately. The goal for both should be heavy as possible while maintaining form.

CONDITIONING:
4 Rounds of:
400 Meter Run
Rest 3-5 minutes

RPP Week 2, Day 2

 Not for time:
50 Alternating Turkish Get Ups 24/16kg
Focused, controlled movements. 

Conditioninng:
4 rounds of :40on/:20off Rotating Station work
1) Row Calories
2) 3 TNG Power Snatches 135/95,  5 Box Jump/step downs 20"
3) 5/3 Deficit HSPU 3"-6", Max Double unders
4) 10 Pull Ups, Max Burpee to target 5" higher than reach

Mobility/Cool down work:
2 rounds of:
Thoracic Mobility: 10 Cat/Cows
Couch Stretch: :1 Minute each side
Pigeon Stretch: 1 Minute each side

I really want you to learn the "Worlds Greatest Stretch" it is awesome, especially pre workout dynamic warm up. The variation that I like wasn't on the tube. So it looks like I may have to record one for you. Also, thread the needle for thoracic mobility, but I don't like to encourage bent arms and dropping your shoulder to the ground. Personal reasons I guess.

RPP Week 2, Day 1

SNATCH:
Find heaviest complex of the follow:
(1 Snatch+1 Snatch 2" from floor+ 1 Snatch top of the Knee)

HBBS:
60% x 3, 70% x 2, 80% x 2 x 6 sets, rest as needed.

CONDITIONING:
10 Minute EMOM:
3 Power Snatches @ 70-75% of 1RM

Focus on crisp, efficient Touch and go reps. If your power output or form breaks down significantly, rest a little longer or drop to 2 reps. I know you can do it though.

rest: 5-10 Minutes

5 Rounds for time:
10 T-2-B
10 Handstand push ups.

Notes: Try to perform as many strict hspu's possible before using the kip.  Also, If you have to break up the workouts for am and pm sessions that is okay. Some days will be more intense than others.

RPP Week 1, Day 5

CLEAN:
Perform the following complex
(1 first pull to the knees+1 clean deadlift to power position + 1 Clean)
3 @ 65%, 3 @ 70%, 2 @ 75%, 5 x 1 @ 80-90

HBBS:
60% x 3, 70% x 2, 80% x 3 x 6 sets, rest as needed.

CONDITIONING:
10 Min Amrap of:
10 Double KB Cleans 24/16kg
1 Rope Climb

NOTES: If you don't have a rope/rope climbs the modification is 6 rope/towel pull ups.  KB's do not have to come back to the ground between reps nor do you have to squat. Dumbbells can be used if you don't have KB's.

Rest Day Guidance:
On rest days you can do nothing, or you can not do nothing.  If you have mobility issues, work on them.  If you are missing pieces to your Barbell work (Snatch/Clean), do some positional work with just the barbell. Nothing wrong with sweating a little, it may help your recovery and keep you from feeling stiff when you come back to training. 10-15 minutes can go a long way. Also, enjoy life, get a massage, eat and swim and do *stuff.  

RPP Week 1, Day 4

Strict Press:
15 Minutes to find 3RM
then:
take 90% of above and perform 1 max set Push Jerk

Complete the following circuit:
4-5 sets of:
8-10 Single leg KB Deadlift (each side)
6-8 weighted Pull-ups (pick 1 weight)
8-10 Med ball GHD situps 10#
rest as needed, no need to fly through this. ~:30-:45 between movements. 1:00 between sets.

View kb deadlift:
http://www.youtube.com/watch?v=Mt67hqYbHOA&list=UUvE3lwlfU4jvneCJ7SvVUmQ&feature=share
Also, initiate your decent on KBSLDL by elevating your leg, not by dropping your chest. Then contract the glutes to drive your leg back down. Note I said glutes all need to be working, both sides.

CONDITIONING:
4 Rounds against a 2:15/2:30 clock
400 meter run
Amrap WBS 20/14

score the reps, if you manage to keep track of your splits, then good on you. Find the cumulative mile time.

This means, every time the clock hits 2:15/2:30, the round is over and begin the next 400 m run. I really want you to succeed so I extended this time, the next time you see this format will be 2:00/2:15. Either way, you have to dig in to keep that run under time. Stay hydrated too.

RPP Week 1, Day 3

SNATCH:
Perform the following complex
(1 first pull to the knees+1 Snatch Dead lift to hi-hang position + 1 Snatch)
3 @ 65%, 3 @ 70%, 2 @ 75%, 5 x 1 @ 80-90

Forgive me for the exaggerated hi hang position, I want to emphasize the not being fully extended at the top.

FRONT SQUAT:
10-6-4-2-2-2-2

CONDITIONING: 10 Minute running clock
2 Min Amrap:
5 Power snatches @ 135/95
5 T-2-B
6 Min Amrap:
20 KB Swings 32kg/24kg (Russian)
10 Ring dips
2 Min Amrap:
5 Power snatches @ 135/95
5 T-2-B

RPP Week 1, Day 2

Breathing and Execution of movement.

Skill Segment:
5-10 minutes of free handstand practice
5-10 minutes of handstand walking, 15 meters

EMOM for 14 minutes of:
Odds: 10/8 calorie row, 5 deadlifts 75% of 1RM
Evens: 5/3 strict HSPU's, 8 pistols 

Rest: 10:00

5 rounds of rotating station work
:30 on/ :30 off (total 15:00)
1) 8 lateral Box Jumps 20", ME alternating KB Snatch 53/35 (must touch top of box)
2) 10 Hollow Rocks, Max Hollow hold
3) 8 Hang Power Cleans 115/80, ME Bar facing Burpees

 * With the Box Jumps, Focus on amortization phase by leading off the box with the most lateral foot, and springing back up with both feet. Taking one intentional step at the top to breath.

Cool Down:
800 Meter row at relaxed pace

RPP Week 1, Day 1

If you are comfortable with your current Olympic Lift numbers and Back Squat, or recently tested these ignore the baseline week and do the following lifts and conditioning. 

HBBS:
60% x 3, 70% x 2, 80% x 2 x 6 sets, rest as needed.

Remote Programming Project

Disclaimer: Going out on a limb here trying to challenge myself to be a better coach and program designer, so if you're going to be a hater just go ahead and exit this page. I have gotten to work with some awesome mentors and athletes, spent time training with many forms of fitness and continuously educating myself and trying to perfect my craft. I do not know it all. Alright, lets go!

So the ayes have it.  Many have asked me to program things for them.  Okay, I'll bite.  I am going to start a complimentary 30 day training program for the ambitious CrossFitter. The program will be posted through my blog site (this also gets me back on the blogging saddle).  The first day of programming will start Monday 7 July, got to get over the holiday right.  Hopefully this will help with some gaps or weaknesses in your fitness.

Who should do this?
Anyone, the Ronin with no structure, individuals that need a program outside of the standard group class that would like to try a local competition or just looking for something different. The program is designed for the RX'd individual. To the same token, there will be progressions for movement accomplishment in the program, I want you get muscle ups too! Also you will need space, so ensure that you have a gym that will allow you to "do your own thing".

How does it work?
I will post the workout on this blog and all you have to do is do the work. The Program will be based on training 5 days a week. You are allowed to break the days up to fit your schedule the way you need to, however the recommendation is 2-on, 1-off, 3-on, 1 off.  The 30 days is not based on the calendar month. 30 training days, not including rest days so this will ideally extend to 6 weeks.  We also will be following the Russian Squat Program:

Calculator: Plug your 1RM and print this out or save.
http://www.timinvermont.com/fitness/russian.htm

What if I have questions?
You will be able to ask questions or submit videos for assessment via email. bj.peyton365@gmail.com.  Ensure subject line contains RPP/Name.

You can also place comments, scores/weights, questions in the comments area of the blog.

I will do everything I can to respond promptly.

What does the Program look like?
Day 1-3-5
-Olympic Lift
-Squat
-Strength, Accessory work
-Conditioning

Day 2 and 4:
-Restorative work with emphasis on movement quality. Unilateral stability and strength training.
-Conditioning will be in the range of 75%-90% effort, with a focus on breathing, pacing and continuous movement.
-High Skill movements, gymnastics and Dynamic Effort work.

I will also provide goals, intent and dose response information to help guide you to success.

REQUIREMENTS/NEEDS: Can be modified if needed

*Subscribe to the blog! How else are you going to view it. Share!
*Submit and email with name, core lift, 1RM's, goals, weaknesses and fitness background/frequency
*Should be knowledgeable of standard movements. I will throw the occasional curve ball but a video will be provided in those circumstances. When in doubt, youtube it or ask.
*Nutrition should be under control, this is not designed to trim the fat however you may need to increase your caloric intake based on the work provided if you are not accustomed to the total volume.
*Get Sleep! You need it, that's how you grow. 7 hours minimum, strive for 9.
*Blocks for positional Olympic Lifts
*Access to a Pool every 3 weeks.

                                          SEE YOU MONDAY AND GOOD LUCK!