S&C 9/5-9/10
Monday September 5
“Nutts”
One round for time:
10 handstand push ups
15 deadlifts, 250/185
25 box jumps
50 pull ups
100 wall balls
200 double unders
400m run w/45 pounds
Tuesday September 6
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds [10 goblet squats + 1520 band pull downs]
+
Every :90 for 5 sets:
1st: Front squats, 23 @22x1 tempo
2nd: :30 strict pull ups or max chin over the bar hold, no longer than :30
+
10:00 @85%
16 alternating lunges holding weight overhead
14 sit ups
12 handrelease push ups
10 alternating dumbbell snatches
+
Not for time:
Accumulate 2:00 front leaning rest
Wednesday September 7
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds [10 kettlebell swings + 5 jumps from kneeling position]
+
A. Power clean, 8x1 adding weight every 2 sets, begin a set every :60
B. Snatchgrip deadlifts, 2222 @31x1 tempo; start a little heavier than last week, :90 rest
+
3 rounds for time:
10 shoulder to overhead, 65/95
200m run
10 barfacing burpees
200m run
Thursday September 8
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds [5 wall balls w/:02 pause @bottom + :20:30 handstand or tripod hold]
+
For 10:00
Evens: 1 hang squat snatch + 2 overhead squats
Odds: :30 double unders or single unders
+
For 10:00
Evens: 23 wall walks or 46 handstand push ups
Odds: 10 box jumps
+
For 10:00
Evens: 57 toes to bar
Odds: tough farmers carry down/back turf
Friday September 9
A. Max out Friday
Program Notes
You must know your 3 rep max or 1 rep max. If you don’t know that figure that out today. Go to your best 3 rep max then multiply that number by .03336. Multiply the number you get by 3. Then add that to the load you lifted. Example 100lbs x 0.03336 = 3.336 then (3.336x3)+100 = 110 Theoretical 1 rep Max. (T1RM)
Enter your Results Here
https://drive.google.com/a/messerfit.com/folderview?id=0B-VWPVm2LvblYVdJX2tuN0JSTTQ&usp=sharing
Bench Press
Week 1
A) Work to your best set of 5 reps without failing any attempts.
B) Take the weight used and plug it into the formula above to find your T1RM
Take that number and multiply it by .65 and do 5 reps EMOM for 10 min.
Back Squat
Week 1
A) Work to your best set of 5 reps without failing any attempts.
B) Take the weight used and plug it into the formula above to find your T1RM
Take that number and multiply it by .65 and do a max effort set with it.
Dead Lift
Week 1
A) Work to your best set of 5 reps without failing any attempts.
B) Take the weight used and plug it into the formula above to find your T1RM
Take that number and multiply it by .65 and do 5 Reps EMOM for 5 Min.
+
AMRAP in 8:00 with a partner, partners trade movements:
10 front squats, 65/95
200m run or 250m row
15 kettlebell swings
S&C 8/29-9/2
Monday August 29
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 kettlebell swings + :20:30 passive hang from bar]
+
A. Split jerk clusters, 4x1.1, :10 between singles, 2:00 between sets
+
For 15:00
1st 5 power cleans, moderate, you pick the weight
2nd 57 pull ups or ring rows
3rd 8/10 row calories
+
Not for time:
200m 1arm dumbbell overhead carry, switch arms as needed
Tuesday August 30
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 goblet squats + 15 band pull downs]
+
Every :90 for 5 sets:
1st Front squats, 34 @22x1 tempo
2nd 13 muscle ups, 68 ring dips or :15 hold at top of rings
+
AMRAP in 8:00
200m run
12 tough goblet squats
8 burpee box jumps
+
3 sets:
:30 flutter kicks
:30 rest
:30 hollow hold
:30 rest
Wednesday August 31
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [:60 kipping practice + 5 jumps from kneeling position]
+
A. Power clean, build to a tough single in 10:00
B. Snatchgrip deadlift, 333 @31x1 tempo starting @1RM snatch and adding, :90 rest
+
For time:
15 power cleans @50% of A
15 toes to bar
400m run or 500m row
10 power cleans @60% of A
15 toes to bar
400m run or 500m row
5 power cleans @75% of A
15 toes to bar
Thursday September 1
10:00 warm up
row/run/bike @easy pace
Mobility coach led
2 rounds of [10 alternating light dumbbell snatches + 10 handrelease push ups]
+
A. 1 squat snatch + 1 hang squat snatch + 1 overhead squat, 11111, begin a set every 2:00
B. 1arm dumbbell row, 3x68/side, :60 rest
+
AMRAP in 10:00
5/side 1arm dumbbell/kettlebell overhead squats
35 double unders or 70 single unders
10 handrelease push ups
3 wall walks
Friday September 2
A. Max out Friday
+
AMRAP in 10:00 with a partner, one person working at a time:
400m run
30 wall balls, 20 to 10’/14 to 9’
30 weighted sit ups
S&C 8/22-8/27
Collins Last Class! Farewell and congratulations on your new job!
Monday August 22
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 overhead squats w/empty bar + :20:30 handstand hold]
+
A. Overhead squat, 3321, 2:00 rest
B. Strict pull ups or negatives, 3x max in :45, :60 rest
+
AMRAP in 10:00
200m run
12 alternating front rack lunges, 65/95
10 burpees over the bar
Tuesday August 23
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [:60 kipping practice + 10 kettlebell swings]
+
A. Power clean, 22222 touch and go, begin a set every 2:00
+
AMRAP in 6:00
1 rope climb or 2 wall walks
8 shoulder to overhead, 65/95
35 double unders or 70 single unders
+
3:00 rest
+
AMRAP in 6:00
8 pull ups
10 deadlifts, 65/95
12 box jumps
+
2 rounds not for time:
1015 hip extensions
:30 hollow rocks
Wednesday August 24
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 goblet squats + 10 handrelease push ups]
+
Every :90 for 5 sets:
1st Front squats, 45 @22x1 tempo
2nd Ring dips or ring dip negatives, 68
+
For 8:00
400m run run or 500m row
30 kettlebell swings
20 sit ups
AMRAP burpees in remaining time
Thursday August 25
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 PVC pipe good mornings + 20m bear crawl]
+
A. Power snatch clusters, 4x1.1, :10 between singles, 2:00 between sets
B. Clean pulls, 11111 starting @1RM clean and building, :60 rest
+
3 rounds for time:
10 ground to overhead, 6585/95115
15 pull ups or ring rows
+
Not for time:
200m heavy farmers carry
Friday August 26
A. Max out Friday
+
For time with a partner:
21 thrusters, 65/95 (P1)
21 thrusters (P2)
21 handrelease push ups (P1)
21 handrelease push ups (P2)
15 thrusters (P1)
15 thrusters (P2)
15 handrelease push ups (P1)
15 handrelease push ups (P2)
9 thrusters (P1)
9 thrusters (P2)
S&C 8/15-8/20
Monday August 15
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 overhead squats w/empty bar + :20:30 passive hang]
+
Every :90 for 5 sets:
1st min 34 overhead squats, increase weight each set if possible
2nd min :30 strict pull ups or ring rows
+
For time:
2115963
Burpee box jumps
Kettlebell swings
+
Not for time:
Accumulate 2:00 front leaning rest
Tuesday August 16
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [:60 kipping practice + :20:30 handstand hold]
+
A. 8:00 muscle up and rope climb technique work
B. Power clean, 3333 touch and go, begin a set every 2:00
+
For 12:00
1st 1 rope climb or 3 seated to standing rope pulls
2nd 7 touch and go deadlifts, moderate, you pick the weight
3rd :30 row @high effort
Wednesday August 17
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 goblet squats + 10 handrelease push ups]
+
A. 1&1⁄4 back squat, 3221, 2:00 rest
B. Ring dips or ring dip negatives, 3x68, :60 rest
+
3 rounds for time:
200m run
3 wall walks
15 goblet squats
15 handrelease push ups
+
3 sets:
:30 hollow rocks
:15 rest
:30 flutter kicks
:15 rest
Thursday August 18
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 alternating lunges + 10 kettlebell swings]
+
A. Power snatch clusters, 3x1.1.1.1, :10 between singles, 2:00 between sets
B. Clean pulls, 11111 starting @1RM and building each set, :60 rest
+
For 7:00
3 power cleans, 65/95
3 CTB pull ups, pull ups, or ring rows
6 power cleans
6 CTB pull ups, pull ups, or ring rows
9....
9....
Etc....
+
Not for time:
200m 1arm farmers carry, switch sides as needed
Friday August 19
A. Max out Friday
+
For reps with a partner:
:60 thrusters, 65/95 (P1)
:60 thrusters (P2)
:60 burpees (P1)
:60 burpees (P2)
:60 wall walks (P1)
:60 wall walks (P2)
:60 row calories (P1)
:60 row calories (P2)
:60 weighted sit ups (P1)
:60 weighted sit ups (P2)
S&C 8/8-8/12
Monday August 8
10:00 warm up
row/run/bike @easy pace
Shoulder/hip mobility
2 rounds of [10 goblet squats + :10:30 handstand hold]
+
Every :90 for 5 sets:
1st 1 squat snatch + 1 hang squat snatch + 1 overhead squat
2nd :30 double unders
+
AMRAP in 9:00
10 toes to bar or sit ups
15 tough goblet squats
200m run
+
Not for time:
Accumulate 1015 hollow to superman rolls
Tuesday August 9
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 kettlebell swings + :60 kipping practice]
+
A. 1 cleangrip deadlift + 1 clean pull + 1 power clean, 1111, begin a set every 2:00
+
4 sets for reps:
:60 box jumps
:60 kettlebell swings
:60 wall walks
:60 rest
+
3 sets:
:15 R side plank
:15 rest
:15 L side plank
:15 rest
Wednesday August 10
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [5/side 1arm dumbbell thrusters + :10:30 passive hang from bar]
+
A. 1&1⁄4 back squat, 3322, 2:00 rest
B. Dumbbell shoulder press, 3x56, :60 rest
+
For time:
400m run or 500m row
20 tough goblet squats
15 burpees
15 pull ups or ring rows
400m run or 500m row
15 tough goblet squats
10 burpees
10 pull ups or ring rows
400m run or 500m row
10 tough goblet squats
5 burpees
5 pull ups or ring rows
Thursday August 11
10:00 warm up
row/run/bike @easy pace
Mobility
2 rounds of [10 kettlebell swings + 10 alternating lunges]
+
A. 2 hang power clean + 1 split jerk, 11111, begin a set every 2:00
B. Snatch pulls, 11111 @1RM snatch and adding, :60 rest
+
AMRAP in 8:00
13 muscle ups (ring or bar) or 5 pull ups/ring rows
6 power cleans, you pick the weight
6 shoulder to overhead
40 double unders or 80 single unders
Friday August 12
A. Max out Friday
+
For time with a partner, one person working at a time:
200m run (together)
30 thrusters, 65/95
25 burpees
200m run (together)
30 box jumps
25 sit ups
200m run (together)