Triplets

Strength:
Off

Workout of the Day:
3 rounds for time:
400M run
21 Wallballs (20M/12W--11'M/9'W)
12 Box Jumps (24''M/20''W)

It is all in the wrists

Strength:
Off

Workout of the Day:
3 rounds for time:
50 Double Unders
50 Back Extensions

My neck is Sore

Strength:
Max height box jump
Once your max height is achieved, complete 3 more reps at that height



Workout of the Day:
15-12-9
155# Hang Power Cleans (Demo from Catalyst Athletics)
Muscle Ups (Demo from Catalyst Athletics)
Scale Hang Power Cleans appropriately
Substitutions for inability to perform a muscle up is 3dips/3pullups per 1 Muscle Up

"20 is Plenty"

Strength:
Hang Squat Clean 5/5/5

Workout of the Day:
200M run
20 Pullups
20 Box Jumps
20 Pushups
20M Overhead Lunge
20 Squat
20M Broad Jump
20 Situps
20 Dips
200M run

Choose a band that has you close to failure at 20, choose a challenging height for box jumps and for overhead lunges.

"Death by 10 Meters"

Strength:
Push Press 3/3/3/3/3

Workout of the Day:
10 meters on the min. Every minute, add 10 meters. This can be done 2 ways. 1) either measured on a watch/computer (i.e., Garmin, Polar, bike computer, compu trainer or pool markers) and stopping each successive 10 meters by moving forward. This is the way that it should be done for cycling or swimming. Or 2) set up 2 cones 10 meters a part, and add one return trip each minute on the minute... Either way, you are to add 10 meters each round until you can no longer continue.

Thruster Complex

Strength:
Rest

Workout of the Day:
7 Sets of the following sequence:
--Front Squat
--Push Press
--Thruster
5 rounds
Rest between rounds as needed

Front Squats and Push Press have to be distinct, you cannot do a Front Squat into a Thruster and then do another Thruster. You must do a Front Squat, set and complete a Push Press, then do a fluid non-stop thruster. You may not rest the bar on the ground, complete all 7sets in each round and then put the bar down, you may rest any where else (overhead, front rack position, hang, bent over in hip crease, just not on the ground)

Increase weight each round and go for max load the last round.

Time Trials

Strength:
Max rep pushup x3

Workout of the Day:
1600M Time Trial x3

Run 1600M, rest exact time it took to run 1600M. Attempt to not deviate any greater than 30secs either faster or slower than previous 1600M

POSE running If you have not heard of it you should look into it

Midline Stabilization

Strength:
Clean Pulls
3/2/1/1/1
Clean Pull Demo (Courtesy of Catalyst Athletics)

Workout of the Day:
5 Rounds for time:
25 GHD situps
10--95# Overhead Squat
25 Back Extensions

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Transverse Abdominis---The body's natural corset. What is the role of a corset? To make your waist line smaller (not to be confused with your hips) and how does that work? By tightening the strings and making the corset smaller around your mid section. The Transverse Abdominis does this as well, however, the main role is to keep your spine in neutral alignment. Take a deep breath and then blow out as forcefully as you can. What happens? your stomach sinks in toward your spine and becomes nice and tight. Another way to think of this muscle in action is when you step into a cold pool. As you get deeper in the pool and the water starts to reach your stomach, what happens? You you bring your belly button into your spine. The Transverse Abdominis is a key player in midline stabilization, especially when you have something heavy overhead. It also helps to have a strong back and abdominals. This "Core" strength will carryover to most other exercises and will improve your postrue and aid in relieving back pain.

Skills

Strength:
Weighted Pullups 1/1/1/1/1/1/1

Workout of the Day:
Gymnastic skills
After weighted pullups fill the rest of the time practicing gymnastic skills. Handstand pushups, ring dips, kipping pullups, skin the cat, inverted hangs, etc.

Are you getting enough sleep?? Read the following article and post thoughts to comments.
http://www.phsvb.com/resources/PEAK+PERFORMANCE+REQUIRES+OPTIMAL+SLEEP+AND+ALERTNESS.htm

Swing, Baby, Swing

Strength:
Rest

Workout of the Day:
For time:
Run 200M
21 KBS (M:1.5/W:1.0)

Run 200M

18 KBS (M:1.5/W:1.0)

Run 200M

15 KBS (M:1.5/W:1.0)

Run 200M

12 KBS (M:1.5/W:1.0)

Run 200M

9 KBS (M:1.5/W:1.0)

Limits

Strength:
Deadlift 5/5/5

15-12-9 Protocal
Pick your desired weight and perform 15 consecutive deadlifts, rest 1min, 12 deadlifts, rest, 9deadlifts. The purpose behind this protocal is to be able to lift heavy weight under cardiovascular stress. The end result being able to complete the protocal at 21-15-9 as this is the most common reps scheme for most workouts.

Workout of the Day:
"Grace"
135 pound Clean and Jerk, 30 reps
The basic premise of this workout is to move the weight from the floor to overhead by any means necessary. (I know it says Clean and Jerk but by any means will work)

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What limits you during your workout? Is it lack of stamina? How about strength or speed? Maybe flexibility? Mental Fortitude? Whatever the reason how are you going to overcome those limits? Setting goals? Increase the intensity? Skill/Technique work?

There are a number of reasons for me and I feel the toughest one is mental fortitude. I know I can finish a workout, it is pushing through the uncomfortablness to get there. My brain telling my body to keep going. I have learned that overriding my brain when it tells me to stop has made me that much more physically fit and mentally tough to accomplish not only the wokout but also challenges in my life. If I can be mentally strong to get 135# from the floor to overhead 30x in a set amount of time what is stopping me from being uncomfortable in a work situation or friend situation. Mental fortitude in my opinion is the key to overcoming your limits. You will not increase your strength, speed, stamina, flexibility etc. if you do not have the mental fortitude to stick to a plan make some goals and be uncomfortable for a period of time in the process. If you can harness the mental fortitude and get over the games your brain likes to throw at you you can accomplish anything!

Website Launch

Strength:
Back Squat 5/5/5

Workout of the Day:
3 rounds each for individual time:

1round consists of 3 cyles of the following:
3--95# Hang Power Snatch
6--Ring Dips
9--40'' Box Jumps

Complete 3cycles of the above noted exercises, rest for no more than 3min between rounds

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Reminders:
#1--The Intro Course starts on February 1st

#2--All Workouts of the Day are scaleable to your needs and fitness level, for example take todays workout. If you are unable to complete one or any of the exercises we would scale to something like this.
3--PVC-45# Overhead Squat
6--Regular Dips
9--15-20'' Box Jumps or step ups
We could also play around with the time component of the workout and scale back the rounds or do 2cycles instead of 3. The goal is to keep your Power output as high as possible in order to do more work in less time, which in the long run results in greater fitness.

#3--There will be no posted workout on Sundays, posted Workouts will be Monday-Saturday