Week of 7/17 - 7/24 - Mad Cow Week 6, Cycle 2

Monday 7/18 

A. BS x 5 @ 45-95-135-185-230-255-280-305-330

B. PC x 5 @ 95-135-170-175-180-185-190

C1. Press x 8 @ 45-75-95-115-115-115-115

C2. DB Rows x 12 @ 70-100-100-100-100

D1.  Ab Wheel x 25-25-25-25

D2. Turkish Sit-ups - 4 x 10/side @ 45#

Wednesday 7/20

A1. BS x 5 @ 45-95-135-185-230-255-280-280

A2. Wtd Pull-ups 80x3x5+2-2-2 (21)

B. Clean Pulls x 5 @ 135-170-190-210-225

C1. 5 Rope Kips 

C2. 8 Wtd Push-ups - BW-10-20-30-40-50-60(5)-10@BW-10@BW

D1. 20 Sledgehammer swings

D2. 5 Tire-Jump Throughs

Friday 7/22

A. BS x 5-5-5-3-8 @ 45-95-185-235-260-285-310-340-280

B. PC x 5-5-5-3-8 @ 95-135-175-180-185-190-200-185

C1. 10 Ring Rows + 6-8 FB BB Rows @ 115#

C2. 1 min HS Holds (getting easier)

C3. BU KB Press x 5 (3sets @35#)

D. Big Boy Shuttle (or shuffle...)

5 rounds, rest while partner goes, but keep rolling between the two.

90# Prowler push - 25 yds (paces)

Sprint back and grab 100# DB and goblet carry 25yds

90# Prowler push (back to start)

Sprint back to get 100# DB and Goblet carry back to start.

The "sprint" to get the DB became more of a shuffle/jog. The last couple rounds I was able to open my stride a bit more than the first two.

Week of 7/3 - 7/9 - Mad Cow Cycle 2, Week 4

Monday 7/4

A1. BS x 5 @ 45-95-135-185-215-240-265-285-310

A2. Band Work + BB Rows x 5 @ 1X13 @ 95-135-115-135-

B1. PC x 5 @ 95-135-165-170-175-180-185

B2. BB Press x 8 @ 45-65-85-105-105-105-105

C1. Ab Wheel x 14

C2. Kneeling Hip-thrust Throws x 5

C3. Fat Bar Timed Hangs - 30-45sec

D. 5 rounds of:

20 KBS @ 70#

Sprint 5-10-5 ladder

Rest 1 min

Wednesday 7/5

A1. BS x 5 @ 45-95-135-185-215-240-265-265

A2. Wtd PUs x 5 x 4 @ 70# + 4-4-3 (31 reps)

B1. Clean Pulls x 5 @ 95-135-170-185-200-215

B2. Scap Pull-Downs x 10/side (Green Band)

B2. Wtd. Push-ups x 10 @ BW-10-20-30-40-50

C1. Yoke Carry D/B @ 275# x 6

C2. Ball Slams x 10 @ 20#

D. 5 rounds of BB Complex @ 95#

5 rows

5 DL

5 HPC

5 FS

5 PP

5 BS 

Rest 1 min b/t sets

Friday 7/8

A. BS x 5-5-5-5-3-10 @ 45-95-135-185-215-240-265-285-320-265

B. PC x 5 @ 95-135-165-170-175-180-190-175

C1. Band Work + Ring Rows x 14

C2. HS Holds x 1min

C3.  BU KB press x 3-5 reps/hand @ 40#

D. Hill Sprints x 15 (walk back or :30 sec rest b/t)

E. Grip challenge - Plate Pinch (35#) or Upside down KB hold

Week of 5/29 - 6/1 - Mad Cow

Sunday 5/29

A. BS - 5 x 5 @ 45-135-165-195-215-235-255-275-295-315

A2. OH Press - 5 x 10 @ 45-70-90-100-110-120(9)-130(5)

B1. BB Rows - 5 x 5 @ 95-115-140-160-185-205-230

B2. T2B - 5 x 12

Tuesday 5/31

A1. BS - 5 x 10 @ 45-135-165-195-215-235-255-275

A2. Wtd PUs - 5 x 5 - BW-30-65-65-65-65-65

B1. BP - 5 x 10 @ 45-95-115-135-145-155-155*

B2. PC - 5 x 5 (TnG) @ 95-115-135-155-165-175-185-195

C. 5 rounds of

10 BJ - 20"

20 ball slams - 20#

*hurt shoulder going for 10th rep...no more BP for me...ever!!! Push-ups or bust

Thursday 6/1

A1. BS x 5-5-5-5-3-8 @ 45-135-165-195-220-245-270-295-320-270

A2. KB Press or Shoulder rehab

B1. BB Rows x 5 @ 95-115-135-155-175-195-215-215

B2. GHD Sit-up x 10 x 10

Week of 5/23-5/27 - Mad Cow

Monday 5/23

A. BS - 5 x 5 @ 45-135-165-195-215-235-255-295

A2. OH Press - 5 x 10 @ 45-65-85-95-105-115-125

B1. BB Rows - 5 x 6 @ 95-115-135-155-175-195-215

B2. Ab Wheel - 5 x 10 @ (5+5 standing:kneeling)

C. 5 rounds of 

15 KBS - 70#

90# FW around the room

Rest 1:30

Wednesday 5/25

A1. BS x 5 @ 45-95-135-185-205-225-245-265-285-305-225x10 (60)
A2. BP x 10 @ 45-95-115-125-135-145-145-145-145-145 (100)
B. DL x 5 @ 135-225-275-315-365-405
C. Body Ring Rows - 10 x 10

Thursday 5/26

A. BS x 5 @ 45-95-135-185-205-225-245-245

B1.Press x 10 @ 45-65-85-95-105-115-125

B2. BB Row x 5 @ 95-145-165-185-205-225-185x8

C. 5 rounds, no break of BB Complex

8 HPC

8 FS

8 Press

8 BS

8 RDL

Saturday 5/28 - Hotel WOD

10 -> 1 of:

Goblet Squat

KB Snatch

Kosick Row

SLDL

Windmills 

Walk-out to Push-up

Training Week 4/11 - 4/15

Mad Cow Week 4

Monday 4/11

A. BS - 5 x 5 @ 135-165-195-215-235-255-275

B. OH Press - 5 x 5 @ 45-65-100-105-115-125-135-145

C. BB Rows - 5 x 5 @ 95-125-145-165-185-205

D. 15 min EMOM of

4 HPC - increase 10#  every 3 min - 145-155-165-175-185*

5 Ab Wheel (3 standing + 2 Kneeling)

*185x3x5min

Wednesday 4/13

A. BS - 4 x 5 @ 135-165-195-215-235-235

B. Bench Press - 4 x 5 @ 45-95-115-140-155-165-180

C. DL - 4 x 5 @ 285-325-365-405

D1. Wtd PUs - 5 x 5 @ 40#

D2. GHD SUs - 5 x 10

D3. Russian Step-ups - 5 x 20 (10/leg)

Rest 1 min

Saturday 4/15

A. BS - 5-5-5-5-3-8 @ 135-175-205-225-245-265-285-245 

B. OH Press - 5-5-5-5-3-8 @ 100-110-125-135-145-125

C. Row - 5-5-5-5-3-8 @ 135-145-165-185-210-165

D. 40 TGUs - 55# 

30 @ 6:13-14 (6:26 on 4/1 10-12 sec PR)

40 @ 7:45 (baseline measurement)

E. 5 rounds at Z1 of

7 Chin-ups

FC - 70# x 1 lap

5 Standing Ab Wheel

Rest 1-2 min

Week of 4/4 - 4/8 Mad Cow Programming Week 3

GMonday 4/4

A. BS 5x5 @ 45-135-165-185-205-225-245-265

(45-95-155-180-200-220-235-255)

B. OH Press - 4 x 5 @ 45-100-110-120-130-140

(45-65-95-105-115-125-135)

C. Barbell Row - 5 x 5 @ 95-115-135-155-175-195

(45-95-115-135-155-175-190)

D. 12 min EMOM of

4 HPC - (95-135) 145-155-165-175 @ 3 min ea. 

5 Ab Wheel* (1 from standing + 4 from kneeling)

*notes - completed 4 reps at 165 so I did one extra set of 4 @ 165# - total 61 reps and 9165# in 13 min

Wednesday 4/6

A. BS - 4 x 5 @ (95-135-165) 190-220-230-230

(45-95-135-155-180-210-220-220)

B. Bench Press - 4 x 5 @ (45-95-115) 140-155-165-180

(135-150-160-175)

C. DL - 4 x 5 @ (135-225) 275-315-355-395

(265-305-340-375)

D. 5 rounds of

5 wtd PUs - 35# (30)

10 T2B

10 Russian Step ups 

 

Friday 4/8

A. BS - 5-5-5-5-3-8 - (95-135-165) 195-215-235-255-275-230

45-95-155-185-205-225-245-265-215

B. OH Press - 5-5-5-5-3-8 - (45-65) 100-110-120-130-145-120

45-95-105-115-125-140-115

C. BB Row - 5-5-5-5-3-8 - (95) 125-145-165-185-200-165

95-120-140-160-180-195-160

+

C. KB Circuit w/ 60# - 5 sets @ Z1 pace (movement quality emphasis)

10 Maxercist Row - (5/side)

10 SLDL per side - (5/side)

10 OH Lunges - (5/side)

10 Bent Press - (40# x 5/side)

10 Crushing Curls

10 Windmills - (5/side)

+

50# sled drag

2 blocks in 4:58

Rest :30

1 block in 4:16

Total time of: 9:44

Spring Break - 3/14 - 3/18

Monday 3/14

A. 20 min EMOM of

Odd-GS x 10 (60/30#)

Even - 10-15 BB Rows (65/135#)

B. 20 min EMOM of

Odd - 20 KBS (60/30#)

Even - Ring Dips/HRPUs x 5-8

Wednesday 3/16

A. 20 min EMOM of

7 DL - 315/135

7 Ring Pull-ups/Rows

B. 20 min EMOM

16 Goblet Lunges - 40# KB

5 Press (55/115)

C. 5 rounds of

12 Ab Wheel

3-5 BS Practice - 115#

Friday 3/18

A. 5 BS @ 155# EMOM for 12 min (95-115-135-155-155) 155x12mn

B. 5 HPC @ (95-115) 115x1min, 135x7min, 145x5min EMOM for 13 min

C. KB Circuit w/ 40# 5 sets of...

10 Maxercist Row - (5/side)

10 SLDL per side - (5/side)

10 OH Lunges - (5/side)

10 Press from Lunge Position - (5/side)

10 crushing curls

10 Windmills - (5/side)

@ Z1 pacing (focus on quality movements)

Time: 14:50ish

Week of 2/29 - 3/4

Monday 2/29

A1. BS x 6 x 6 @ 65% 31X0; rest :20

135-185-235-255-255-255-255-255-255 (36@65%)

A2. PUs x 8; rest :20

8-8-8-8-8-5+1+1+1-5-5 (64)

A3. Dips x 8 rest 1 min

6-6-6-6-6-6-6-6 (48)

+

22 min EMOM

16 KBS - 70#

16 Alt. Split Lunge Jumps

Wednesday 3/2

A. 10 x 2PC+1C; rest 60-90 sec

155-155-170-170-185-185-200-200-215-215*

+

14 min AMRAP of

Waiter's Walk - 160' - 70# (switch hands @ halfway)

4 KB Snatch - 70# (alt 2&2)

6 Bar MU

8 DL TnG - 275#

10 TTB

3+6 Bar MU

Friday 3/4

A. 5 rounds of

10 ball slams - 20#

10 Press - 95-105-105-105-105-105-95

10 Pendelay Rows 95-135-145-155-165-175-135

B. 5 rounds of

20 Hollow Rocks

20 Windmills 

20 KBS - 70#

Strength/Volume Cycle 2, Week 3

Monday 11-5

TRAINING:
A. Snatch Work
95(2)-125(2)-145(2)-165(2)-185(2)-195(1)-205(1)-215(f)
B. Tempo Back Squat - 6 x 6 @ 40X1
300-305-310-315-320-325
C1. Legless Rope Ascent - 3 x 1
as Rx'd
C2. Ring Dips - 3 x 10-12
13-11-10
C3. Good Mornings - 3 x 10
165-175-175
D1. Snatch Grip BB Row - 3 x 15
205-205-205
D2. Ab Wheel - 3 x 25
as Rx'd
D3. Double Under Practice - 3 x 50
as Rx'd

Strength/Volume Cycle 2, Week 2

Monday 10-29

TRAINING:
A. HPC + HC + J - 1+1+1 x 3 - 190-215-235-245-255-265(f on Jerk)
B. HPC - 3-2-1 x 285-300-315*)
C. Tempo Back Squat - 6 x 6 @ 4(ish)0X1 - 225(5)-285-290-295-300-305-315
D1. Good Mornings - 3 X 10 - 155-165-165
D2. CG BB Rows - 3 X 15 @ 165#
D3. One-leg DL - 3 x 10 @ 100#
D4. Ring Dips - 3 x 13-12-8+2+1+1
D5. SG PUs - 3 x 8
8-4+4-4+4
E1. Split Lunges - 2 x 30 (15/leg)
E2. Ab Wheel - 2 x 30

*Heaviest I've gone for a while. Used Straps

Strenth/Volume Cycle 2 - Week 1

Thursday 10-25

TRAINING:
A. Hang Power Snatch - 1 x 3
185-185-185 (had several misses leading up to this)
B. Back Squat - Power Matrix - 8-5-3-1-1-1-5
250-310-350-385-400-410(f)-385-315-225x20
C1. Push-ups - 3 x 25
C2. Reverse Hypers - 3 x 25
C3. Chin-ups (FG) - 3 x 10 (10-7+3-6+2+2)
C4. GHD Sit-ups - 3 x 20
C5. Pistol Squats - 3 x 12/leg
C6. Max Broad Jumps - 3 x 10
C7. Snatch Grip BB Rows - 3 x 15
185-185-185

Strength/Volume Cycle 2 - Week 1

Monday 10-22
TRAINING:
A. Power Cleans + Clean + Jerk - 1 + 1 + 1 x 3
135-185-205-225-240-250-260
B. Volume Back Squats @ 40X1 - 5 x 6
135-225-275-280-285-290-295-300-225(10)
C1. One-legged RDL - 3 x 10 (100#)
C2. BB Rows - 3 x 15 - 160-160-160
C3. Ring Dips @ 30X1 - 3 x AMRAP (-1)
12-12-9+2+1
C4. SG PU - 3 x 8+2-5+7-5+9
C5. Good mornings - 3 x 10
155-155-155
D. Split lunges - 5 x 20 (total)

Strength/Volume Cycle - Week 4

Friday 10-12

TRAINING:
A. Hang PS + Hang Snatch + OHS - 1+1+1 x 3
95-125-145-165-180-190-200
B. ME Back Squat - 8-5-3-3-1-1-5
245-305-345-375-395-405-415(fx2)-325x10
C1. Pistol Squats - 10/leg
25-40-55
C2. Ring Dips - 3 x 10
as Rx'd
C3. Fat Grips Pull-ups - 3 x 10
10-9+1-7+1+1+1
C4. GHD Sit-ups - 3 x 20
as Rx'd
C5. Snatch-grip BB Rows - 3 x 10-15
185 x 15, 200 x 15, 215 x 12

Strength/Volume Cycle - Week 4

Monday 10-8

TRAINING:
A. PC + C + J - 1+1+1 x 3 - 185-210-230-240-250
B. Volume Back Squat/FS - 6 x 10/5 @ 245#; rest 1min b/t sets +225+185 x 10/5
C1.  Good Mornings - 3 X 10 - 145-155-155
C2. CG BB Rows - 3 X 15 @ 155#
15-15-15
C3. Ring Dips- 3 x 10
10-10-10
D1. Lunges - 3 x 40
D2. GHD x 20, Med Ball Slams - 2 x 20

Strength/Volume Cycle - Week 3

Friday 10-5

TRAINING:
A. PS + S + OHS - 3 x 3
95-125-135-160-175-185-185-195-205 (S+OHS only)
B. Back Squat - ME - 8-5-3-3-1-1-1-5
235-295-335-365-385-395-405-315
C1. Pistol Squats - 3 sets @ 55#
5-6-7/leg
C2. GHD Sit-ups - 3 x 20
C3. NG FG Pull-ups - 3 x AMRAP
12-10-9+1
C4. SG Barbell Rows - 3 x 12
195-195-195

Strength/Volume Cycle - Week 3

Monday 10-1

TRAINING:
WU: Glute activation exercises
A. Power Cleans + Clean + Jerk - 1 + 1 + 1 x 3
135-185-215-225-235-245
HPC x 2 x 3 - 275-290-305
B. Volume Back Squats - 5 x 10
275-280-285-290-295
C1. One-legged RDL - 3 x 10
90-95-100
C2. BB Rows - 3 x 12
185-200-215
C3. Ring Push-ups - 3 x 16-17-18 @ 30X1-ish
D1. Ab wheel - 3 x 25
D2. Walking lunges - 3 x 40

Strength/Volume Cycle - Week 2

Friday 9-28

TRAINING:
A. Hang Power Snatch + OHS- 2 + 2 x 3
95-135-160-175-185-195-195
B. ME Squat - 6 x 3-2-1-3-2-1-10
225-275-315-345-360*-370*-355*-370*-385*-225, *belt
C1. Pistol Squats - 3 x 10/Leg
45#-55#-55#
C2. FG/NG Pull-ups - 3 x 10
C3. GHD SUs - 3 x 20
C4. HSPUs - 3 x 10-12-12
D1. Back Extensions - 2 x 15
D2. SG BB Row - 2 x 10

Volume/Strength Cycle, Week 2

Monday 9-24

TRAINING:
A. PC + C - 2+1 x 3 - 185-210-230-240-250
B. Volume Back Squat - 5 x 10-10-8-8-6 - 280-290-305-320-330
C1.  Good Mornings - 3 X 10 - 135-145-155
C2. Ring Rows - 3 X 10
16-15-12
C3. Alternating DB BP - 3 x 10
65(12)-75(12)-85(10)
C4. Barbell (SG) Rows - 3 x 10
185-195-205
D. Walking Lunges - 100 steps

Strength/Volume Cycle - Week 1

Monday 9-17

TRAINING:
A. Power Clean
240(x3)-250(x2)-260(x2)
B. Hang Power Clean - x 3
275x3-285x3-295x3
C. Volume Squats - 5 x 10-10-8-8-6
275-285-300-315-325
D1. One-Leg RDL - 3 x 10 @ 50# DB/hand
D2. BB Rows (Snatch-grip) - 3 x AMRAP (-2)
155x20, 175x16, 195x12
D3. Ring Push-ups - 3 x AMRAP (-2)
16-16-14

Power Matrix Strength Cycle

Monday 8-27 (Week 3, Day 9)

TRAINING:
A. Power Clean + Clean - 2 + 1
135-185-215-240-250-260
B. Back Squats - 8-5-3-1-1-1-5
235-295-340-385(Belt)-395(Belt)-385(Belt)-325
C1. One-Legged RDL - 3 x 10 (held two DB's)
40-45-50/hand
C2. Snatch-grip BB Rows + Supine BB Rows - 10 + 10
185-195-205
C3. Ring Push-ups - AMRAP (-1) @ 30X1
16-16-16