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!