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