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

Saturday @ Home WOD

Saturday 3-1

EMOM for 20 min
Odd - 12 KBS - 70#
Even - 10 Burpees
+
Sprint Work; week 2
20 on, 10 off
10 on, 20 off
15 on, 15 off
15 on, 15 off
15 on, 15 off
10 on, Recover/walk
+
Single Arm Farmer's Carry - 70#
Front steps to corner and back/arm
+
5 sets of
12 KB Rows/arm - 70#

OPT: Week 37, Day Two

Wednesday 2-26
TRAINING:
3 sets 
10 KBS russian heavy - 100#
5 burpees AFAP 
Plate Push - 45# D/B
rest 4 min
+
3sets 
5 60-70% of 1rm PS TnG 
135-145-150
5 no push burpee box jump 20" AFAP 
15 SDLHP - 45# BB
rest walk 4 min
+
3sets 
5 SC 65-75% of 1rm TnG 
195-205-215
6 chin ups AFAP 
10 burpees AFAP 
rest 4 min
+
Week 2 Sprint Protocol
20 on, 10 off
10 on, 20 off
15 on, 15 off
15 on, 15 off
15 on, 15 off
10 on, Recover

OPT: Week 37, Day One

Monday 2-24
TRAINING:
A. 1-1/4 BS @30X1; 5, 5, 5; rest 3mins
135-185-225-245-265 
B. close grip bench press @30X2; 4-5 x4; rest 3mins
135-165-190-205
C. emom - 12mins 
odd - 4 DB push press tough - 65#
even - 10 KBS - 70#
+
10 rounds for time 
10 ring dips 
10 situps
10 air squats 
Time: 10:41

+

Sprint Work; week 2
20 on, 10 off
10 on, 20 off
15 on, 15 off
15 on, 15 off
15 on, 15 off
10 on, Recover/walk

Saturday at the Farm

Saturday 2-22
5 rounds of:
20 sec HS hold + AMRAP HSPUs
11-9-8-6-6.5 (40)
20 sec chin-up hold + AMRAP chins
8-7-5-4-4 (28)
20 sec Ring dip support + AMRAP Dip
9-8-5.5-4-3 (29)
Rest 2min b/t movements and rounds
+
Sprint Work; Week 1, Day 6
20 on, 10 off
10 on, 20 off
15 on, 15 off
20 on, 10 off
10 on, 10 off
10 on, Recover/walk

OPT: Week 36, Day One

Monday 2-17
TRAINING:
A. Hang snatch pull x 1/Hang squat snatch x 1; x 5-6sets; rest 90sec 
135-140-145-150-155-160
B. PC cluster 2. 2. 2; rest 10sec btw reps/rest 3mins x 3 
185-205-220*
*form was degrading so I stopped
+
2 sets 
10 DB bench press @20X1 (75#,80#)
Run 400m (1:51, 1:48)
rest 2:30 
+
5, 4, 3*, 2, 1 for time 
PC - 220#
Bar MU 
Time: DNT

*tore a callous on 3rd rep. I did the set of 2 PC, but went to do the Bar MUs and I didn't have the gumption to push through it. I turned around and did the last PC then taped my hand and did the remaining 3 MUs.

Also had 3 misses initially on the set of 5 before I pulled it together. All BMUs were done as singles.

This is the second time I've done this. Next time these come up I'm wearing gloves or taping.

PM Sprint Work
2 rounds of:
20 on, 10 off
10 on, 20 off
15 on, 15 off
20 on, 10 off
10 on, 10 off
10 on, Recover
Walk 1 lap b/t rounds

OPT: Week 35, Day One

Monday 2-10
TRAINING:
A. emom - 12mins 
odd - PS TnG x 5 55-65% perfect form 
125-125-135-135-145-145
even - 3-4 Bar Dips - 70% of 1RM @20X1  45-45-55-55-65-65 (x 4's)
+
B. emom - 16mins 
odd - 10 burpees 
even - 8 T2B 
+
C. emom - 16mins
odd - Shuttle Runs - D/B x 2
even - 12 situps 
+
D. 10mins 80% effort 
1 TGU/arm - 1.5pd 
5 DL TnG - 205#
10 box jumps TnG - 20"
Total: 8 rounds

Reverse Pyramid Press and DL + Sprints and Throws

Wednesday 10-24

TRAINING:
 A. Press - RPT
165(4)-165(4*)-145(10)-125(12)
B. Deadlift - RPT
435(10-405(12)-385(12)
+
3 sets of:
120yd Gasser
4 Medicine Ball OH Toss
rest 1 min b/t sets

One-Lift Wednesday + Sprints

Wednesday 10-3

TRAINING:
A. Zercher Squats - 3 x 3; rest 2 min
135-185-225-275-305-325-345-365
B. Hip Thrusts x 10; rest 2 min
135-185-185-205-225-245
C. Sprints - 8 x 60yds; rest 1-2 min (walk back)

Deload from Thrusday 9-13-12

Thursday 9-13 - Deload

TRAINING:
A. Power Cleans - 3 x 5
225-235-245
B1. Back Squat - 235# x 10; rest 60sec
B2. Front Squat - 235# x 3; rest 60sec x 6
+
Sled Pull (90#) + Sprints - 65yds x 3

Power Matrix Strength Cycle

Wednesday 8-22 (Week 2, Day 5)

TRAINING:
A. Front Squat - DS/box - 3 x 5
135-185-225-235-245
B. Bench Press - pm (290-295) 190(8)-225(5)-235(3)-260(1)-240(3)-225(5)-210(8)-195(8)
+
C. 5 rounds of:
15 TnG Hops over benches
Sprint to far wall and back to door - (approx 30m)
15 KB Swings - 55#