Monday, April 27, 2015

April 20 - May 8, 2015

Here is the link to the net phase of programming.  Sorry it is up late.  We have been running behind as it is so it is actually on time, just not on time.....anyways.....here is the link to the google doc or paste https://drive.google.com/file/d/0B6DRvScrz3vPVkp1SXBuSDJ1TWs/view?usp=sharing


Weeks 7-9 (Phase 3)
**DO NOT RE-TEST 1RM!!! Use the 1 RM that you started the program with. Gains have been built into percentages and ladder increments. Retesting will happen during phase 4 in week 12. This is a change from original protocol.

Programming is written as day 1 - 4, but I advise against doing 4 days in a row. Wherever possible try to split as a 2 on 1 off 2 on 2 off style programming.
Optional days will be scheduled but not programmed/prescribed, as they should be individual specific to the areas that you are struggling with, have imbalances in or need to address with mobility. Optional days can also be utilized as full rest days if your body is having trouble keeping up or recovering.

Using your original 1 RM follow the percentage based protocol listed below. Move as far down the ladder as possible. If you fail on a round/set that is where you stop that specific lift for the day and move to the rest of the programming for that day. As this is 3 weeks, you will then have 2 more weeks to attempt to work your way through the entire ladder.
If you are successful in week 1 completing the entire ladder in this program, then add an additional 2.5% to each percentage in the ladder for weeks 2.
If successful again in week 2 with the additional percentages then increase an additional 2.5% (a 5% increase to the values listed below) for week 3.

Rest time will be 2-3 min between sets and 4 min between waves

**If you were unsuccessful in completing the ladder in the previous weeks lifting, continue on with the previous weeks ladder until you are able to complete all levels, but substitute the new conditioning workouts in.

**These are new percentages and additions – please recalculate lifts
Wave 1 ........................................................................................... Eg. weights Based on 100 lbs 1 RM 1x3@ 85% (rest 2 min between sets) ................................................................... 85 lbs
1x2@ 87.5% ......................................................................................................... 87.5 lbs
1x1@ 90% ............................................................................................................ 90 lbs
Wave 2 (rest 4 min.)
1x3@ 87.5%+ 5 lbs (rest 2 min between sets) ...................................................... 92.5 lbs
1x2@ 90% + 5 lbs ................................................................................................. 95 lbs
1x1@ 92.5% + 5 lbs .............................................................................................. 97.5 lbs
Wave 3 (rest 4 min.)
1x3@ 90% + 10 lbs (rest 2 min between sets) ...................................................... 100 lbs
1x2@ 95 % + 10 lbs .............................................................................................. 105 lbs
1x1@ 100%+ 10 lbs .............................................................................................. 110 lbs

Day 1
Lift:
A. Squat (As per wave ladder format listed above)
B. Towel Pull Ups 4 x Fail (3,1,x,1) – 30 sec rest between sets
C. Clean Grip Barbell Row 4 x 6-8
D1. Hanging Leg Raise 4 x 15
D2. Barbell Glute Bridge 4 x 10 (be explosive)
Condition:
For Max Reps
AMRAP 2 min Double Unders
AMRAP 4 min Burpee Wall Ball Shots
Rest 2 min
AMRAP 2 min Jumping Pull Ups (In standing position with arms at full extension wrist must be even with bar)
Rest 2 min
10 min max time to find a 1 RM thruster – max 3 successful attempts – max 5 attempts including fails

Day 2
Lift:
A. Bench (As per wave ladder format listed above)
B. Paul Dicks Press 4 x 4-6 (explosive)
C1. Ab Wheel Roll Outs 5 x 30 sec roll
C2. Cross Body Med Ball Throws 5 x 20 sec/side
Condition:
For Time
10 – 1 Ladder (10/10, 9/9, 8/8, 7/7, …….2/2, 1/1, complete)
Ring Dips
KBS (55/35)
Rest as needed before proceeding
5 Chest to Deck Plyo Push Ups to 10” box for every minute in the workout. Calculate C2D plyo push ups
at the conclusion of WOD. No time constraints – keep good technique

Day 3
OFF
or
Mobility, imbalances, technique and active recovery
* These are non-training days but can be utilized for the above. Individuals/Athletes should focus on areas that need
specific attention for themselves
Mobility – Based in myofascial release techniques. Individual specific Target areas that are tight and causing grief.
Imbalances – Individual specific eg. Weak adductors (knees dive in during squat) address issue with corrective
exercises
Banded distraction and static stretches – Individual specific Target areas that are tight and causing grief.
Technique – Work empty bars and dowel rods to correct technique. Use footwork drills to fix sloppy feet
Active Recovery – 60% max effort row or bike. Max 15 min in duration.

Day 4
Lift:
A1. Deadlift (As per wave ladder format listed above)
B1. Box Jump 4 x 10 (24/20)
B2. Hang Snatch Pull 6 x 3 (drop weight and reset each rep)
C. Cable Pull Throughs 4 x 25
Condition:
4 Rounds For Time
35 Calorie Airdyne
500 m row

Day 5
Lift:
A. Overhead Press (As per wave ladder format listed above)
B1. Hang Power Shrug 6 x 6
B2. Tall Cleans 6 x 3
C1. 1.5 min accumulated Cross body Hollow Rock/Hollow Holds per side (alternate sides after breaks)
C2. Barbell Russian Twist 4 x 10 (back and forth = 1 rep)
Condition:
Every Minute On the Minute –
Hang power snatch => Hang power clean
Starting with hang power snatch perform 1 rep. Start with an empty barbell and hang power snatch for as long as possible adding 15 lbs every minute for the first 5 min, 10 lbs every minute for the next 5 minutes and 5 lbs every minute thereafter. Once your technique breaks on the hang power snatch do
not remove the weight, but continue with hang power clean adding 10 lbs each minute until technique breaks.
Rest 2 min
AMRAP 3 min. Spin Bike Calories

Day 6
OFF
or
Mobility, imbalances, technique and active recovery
* These are non-training days but can be utilized for the above. Individuals/Athletes should focus on areas that need specific attention for themselves
Mobility – Based in myofascial release techniques. Individual specific Target areas that are tight and causing grief.
Imbalances – Individual specific eg. Weak adductors (knees dive in during squat) address issue with corrective exercises
Banded distraction and static stretches – Individual specific Target areas that are tight and causing grief.
Technique – Work empty bars and dowel rods to correct technique. Use footwork drills to fix sloppy feet
Active Recovery – 60% max effort row or bike. Max 15 min in duration.

Day 7
OFF