Starting in the 3rd week of March
Baseline: Warm-Up for 5 min (dynamic/foam roll). Then work with sandbags/kettlebells/tractor tire/heavy bag/logs for 5-10 min
Strength: Work up to 1, 3, or 5 RM (Rep Max) of Major Lift (Deadlift, Squat, Press, Pull, Clean, Snatch variations)
Skill: Practice gymnastic exercises (ex: kipping pull-up, hanstand push-ups, pistol, bridge, L-Pull-Up, Box Jump, college boy roll, ect) or Double Unders or advanced kettlebell moves
Stamina: 5 Rounds not timed: Reps x Major Lift @ 70-90% 1/3/5 RM, Military Exercise, Strongman Moving Exercise for 200/400/800meters
Work Capacity: Crossfit AMRAP/Girls/Heroes WOD/Grinder PT/WOD
Durability: 3 sets of Plank/Handstand/Hollow Rock/flutter kick for MAX Hold or Time.
Stretch: 10 min of yoga or active stretch
Guidelines
• Split up throughout the day into 2-3 sessions. Once in a while complete all in one session to train mental toughness.
• One session a week, wear 20#+ weighted ruck/vest for entire workout (except strength) in boots and utes.
• Try to implement swimming, rowing, and cycling on SEMPERFIT days.
• Train SEMPERFIT every other day (3x a week).
• Increase SEMPERFIT to 4x a week by mid-April.
• Crossfit Endurance running on the other days. Incorporate mileage Time Trials for distance, timed periods for distance, intervals, and trail runs focusing on hills.
• On SEMPERFIT off days, complete tests with timed MAX reps for push-ups, air squats, pull-ups, rope climb, burpees, kettlebell swing and snatch, ect. Try to beat scores by testing exercises every week for up to 1 month before rotating.
• Incorporate weekly trail runs up steep terrain in boots/utilities.
• Take Sunday off for complete recovery.
Description
• Baseline: Perform dynamic warm-up for five min to prepare the body and the mind for training. Then pick one power training tool and perform various exercises for 5 min.
• Strength: Use one exercise and take at least 3 sets to work up to a MAX at the given rep range (either 5, 3, or 1 rep). Use variations of the main lifts. Implement one Olympic exercise in addition to Major Lift to strength portion on most strength sessions.
• Skill: Focus on a couple gymnastic exercises that will not conflict with the work capacity.
• Stamina: (For Rounds) Take the major lift that was completed for the strength portion and use a percentage of it for more or less reps, use a military exercise (rope climb/man maker/burpee pull-up/ect), then perform a strongman movement exercise (tire flip, sledgehammer, farmers carry, buddy carry, overhead carry, sandbag sprints, log walk, ect)
• Work Capacity: Complete Met-Con WODs in a time frame according to strength training volume
• Durability: Each workout, focus on beating the time of the last. Take several minutes in between attempts.
Crossfit Endurance Running
• 1 session of shorter intervals
o 200, 400, 600, 800m repeats or mix
3x(200,400,600m)
o 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
o Tabata 20:10 work to rest for 8 rounds rest then repeat for desired amount
o 30:20 x 12 work to rest
o 4+ rounds of 50 Squats then sprint 400 m
o 1 min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.
• 1 session of trail running in boots (sometimes vest, ruck, sandbag, pig-egg)
o 5x2 min intervals with 3 min recovery, then 4x1 min intervals with 1 min recovery
• 1 session of time trial
o 1 mile x 3, 1.5 mile x 2, 3 mile, 10 K, 8 ½ miles, 10 miles, 13.1 miles
o For MAX distance in 25 min, 60 min, 75 min, or desired time
Example Week
Mon: Run Time Trial and test 1 upper body and/or 1 lower body exercise, reps for TIME, Swim
Tues: SEMPERFIT Military (with vest option): focus on Squat
Wed: Run Intervals (can incorporate kettlebell walks, sandbag/pig-egg sprints)
Thurs: SEMPERFIT Olympic: focus on Press, Strongman, C2 Rowing and Swim
Fri: Run Trails + Bike (if going away for weekend then Deadlift/pull), Burpee Test
Sat: SEMPERFIT Striking: focus on Deadlift, optional: C2 Rowing or Bike
Sun: Rest or make-up
Strength Programming [take several sets to work to a MAX in the given rep range]
Week 1 (3 reps) [High Volume – 5 sets per lift]
SWOD1: Wide Stance Low Box Squat and Behind the Neck Split-Jerk
SWOD 2: Barbell Floor Press and Clean
SWOD 3: Sumo Deadlift and Weighted Chin-Up
Week 2 (3 reps) [Medium Volume – 4 sets per lift]
SWOD1: Overhead Squat and Band Resisted Speed Push-Up/dynamic pull-ups
SWOD 2: Barbell Military Press and Hang Clean
SWOD 3: Deficit Deadlift (standing on 1x10 lb plate per foot) and T-Bar Row
Week 3 (1 reps) [Very High Volume – 7 sets per lift]
SWOD 1: Wide Stance Low Box Squat and Behind the Neck Split-Jerk
SWOD 2: Barbell Floor Press and Clean
SWOD 3: Sumo Deadlift and Weighted Chin-Up
Week 4 (1 rep) [Low Volume – 3 sets per lift]
SWOD 1: Overhead Squat and Pin Bench Press (less ROM)
SWOD 2: Barbell Military Press and Hang Clean
SWOD 3: Deficit Deadlift and T-Bar Row
Include Assistance Exercises if feeling good: TGU, Snatch Balance, Towel Pull-Up, Dumbbell Bench/Row, ect. Keep it to just 1 assistance exercise per workout.
Timed Tests
5 min kettlebell snatch with 53#
3 min burpees (or for a prescribed rep range: 25,50,75,100)
2 min push-ups
2 min box jumps
1 min of each exercise with 15 sec of rest in btw, push-ups, chin-ups, sit-ups, dips
Pad Kicks or Heavy Bag Punches in 1 min
Rope Climb Ascents (15 ft) in 3 min
Work Capacity Programming
Week 1: High Volume Strength
Keep WODs to the 12-15 min in duration range
Week 2: Med Volume Strength
Keep WODs to around 20 min in duration
Week 3: Very High Volume Strength
Keep WODs to very quick and intense at 12 min or less
Week 4: Low Volume Strength
Implement long duration WODs of 20-30+ min in duration
Baseline: Warm-Up for 5 min (dynamic/foam roll). Then work with sandbags/kettlebells/tractor tire/heavy bag/logs for 5-10 min
Strength: Work up to 1, 3, or 5 RM (Rep Max) of Major Lift (Deadlift, Squat, Press, Pull, Clean, Snatch variations)
Skill: Practice gymnastic exercises (ex: kipping pull-up, hanstand push-ups, pistol, bridge, L-Pull-Up, Box Jump, college boy roll, ect) or Double Unders or advanced kettlebell moves
Stamina: 5 Rounds not timed: Reps x Major Lift @ 70-90% 1/3/5 RM, Military Exercise, Strongman Moving Exercise for 200/400/800meters
Work Capacity: Crossfit AMRAP/Girls/Heroes WOD/Grinder PT/WOD
Durability: 3 sets of Plank/Handstand/Hollow Rock/flutter kick for MAX Hold or Time.
Stretch: 10 min of yoga or active stretch
Guidelines
• Split up throughout the day into 2-3 sessions. Once in a while complete all in one session to train mental toughness.
• One session a week, wear 20#+ weighted ruck/vest for entire workout (except strength) in boots and utes.
• Try to implement swimming, rowing, and cycling on SEMPERFIT days.
• Train SEMPERFIT every other day (3x a week).
• Increase SEMPERFIT to 4x a week by mid-April.
• Crossfit Endurance running on the other days. Incorporate mileage Time Trials for distance, timed periods for distance, intervals, and trail runs focusing on hills.
• On SEMPERFIT off days, complete tests with timed MAX reps for push-ups, air squats, pull-ups, rope climb, burpees, kettlebell swing and snatch, ect. Try to beat scores by testing exercises every week for up to 1 month before rotating.
• Incorporate weekly trail runs up steep terrain in boots/utilities.
• Take Sunday off for complete recovery.
Description
• Baseline: Perform dynamic warm-up for five min to prepare the body and the mind for training. Then pick one power training tool and perform various exercises for 5 min.
• Strength: Use one exercise and take at least 3 sets to work up to a MAX at the given rep range (either 5, 3, or 1 rep). Use variations of the main lifts. Implement one Olympic exercise in addition to Major Lift to strength portion on most strength sessions.
• Skill: Focus on a couple gymnastic exercises that will not conflict with the work capacity.
• Stamina: (For Rounds) Take the major lift that was completed for the strength portion and use a percentage of it for more or less reps, use a military exercise (rope climb/man maker/burpee pull-up/ect), then perform a strongman movement exercise (tire flip, sledgehammer, farmers carry, buddy carry, overhead carry, sandbag sprints, log walk, ect)
• Work Capacity: Complete Met-Con WODs in a time frame according to strength training volume
• Durability: Each workout, focus on beating the time of the last. Take several minutes in between attempts.
Crossfit Endurance Running
• 1 session of shorter intervals
o 200, 400, 600, 800m repeats or mix
3x(200,400,600m)
o 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
o Tabata 20:10 work to rest for 8 rounds rest then repeat for desired amount
o 30:20 x 12 work to rest
o 4+ rounds of 50 Squats then sprint 400 m
o 1 min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.
• 1 session of trail running in boots (sometimes vest, ruck, sandbag, pig-egg)
o 5x2 min intervals with 3 min recovery, then 4x1 min intervals with 1 min recovery
• 1 session of time trial
o 1 mile x 3, 1.5 mile x 2, 3 mile, 10 K, 8 ½ miles, 10 miles, 13.1 miles
o For MAX distance in 25 min, 60 min, 75 min, or desired time
Example Week
Mon: Run Time Trial and test 1 upper body and/or 1 lower body exercise, reps for TIME, Swim
Tues: SEMPERFIT Military (with vest option): focus on Squat
Wed: Run Intervals (can incorporate kettlebell walks, sandbag/pig-egg sprints)
Thurs: SEMPERFIT Olympic: focus on Press, Strongman, C2 Rowing and Swim
Fri: Run Trails + Bike (if going away for weekend then Deadlift/pull), Burpee Test
Sat: SEMPERFIT Striking: focus on Deadlift, optional: C2 Rowing or Bike
Sun: Rest or make-up
Strength Programming [take several sets to work to a MAX in the given rep range]
Week 1 (3 reps) [High Volume – 5 sets per lift]
SWOD1: Wide Stance Low Box Squat and Behind the Neck Split-Jerk
SWOD 2: Barbell Floor Press and Clean
SWOD 3: Sumo Deadlift and Weighted Chin-Up
Week 2 (3 reps) [Medium Volume – 4 sets per lift]
SWOD1: Overhead Squat and Band Resisted Speed Push-Up/dynamic pull-ups
SWOD 2: Barbell Military Press and Hang Clean
SWOD 3: Deficit Deadlift (standing on 1x10 lb plate per foot) and T-Bar Row
Week 3 (1 reps) [Very High Volume – 7 sets per lift]
SWOD 1: Wide Stance Low Box Squat and Behind the Neck Split-Jerk
SWOD 2: Barbell Floor Press and Clean
SWOD 3: Sumo Deadlift and Weighted Chin-Up
Week 4 (1 rep) [Low Volume – 3 sets per lift]
SWOD 1: Overhead Squat and Pin Bench Press (less ROM)
SWOD 2: Barbell Military Press and Hang Clean
SWOD 3: Deficit Deadlift and T-Bar Row
Include Assistance Exercises if feeling good: TGU, Snatch Balance, Towel Pull-Up, Dumbbell Bench/Row, ect. Keep it to just 1 assistance exercise per workout.
Timed Tests
5 min kettlebell snatch with 53#
3 min burpees (or for a prescribed rep range: 25,50,75,100)
2 min push-ups
2 min box jumps
1 min of each exercise with 15 sec of rest in btw, push-ups, chin-ups, sit-ups, dips
Pad Kicks or Heavy Bag Punches in 1 min
Rope Climb Ascents (15 ft) in 3 min
Work Capacity Programming
Week 1: High Volume Strength
Keep WODs to the 12-15 min in duration range
Week 2: Med Volume Strength
Keep WODs to around 20 min in duration
Week 3: Very High Volume Strength
Keep WODs to very quick and intense at 12 min or less
Week 4: Low Volume Strength
Implement long duration WODs of 20-30+ min in duration
WOD Focus
Military WOD (boots/utilities focusing on body-weight exercises, sandbags, rope climbing, ect)
Military WOD (boots/utilities focusing on body-weight exercises, sandbags, rope climbing, ect)
Olympic WOD (incorporate clean, snatch, jerk using barbells and kettlebells, include strong man conditioning with emphasis on grip work)
Striking WOD (MMA gloves on heavy bag, pig egg/sandbag/med-ball drills) or incorporate Heavy Bag Drills
SEMPER-NUTRITION
• Eat Paleo with no refined carbs sticking to just meats, eggs, vegetables, fruits, and nut butters.
• Reduce food intake on Crossfit Endurance Days.
• Replace at least 1 meal with fruit/almond smoothie
• Allow 1 cheat meal on Saturday night
Striking WOD (MMA gloves on heavy bag, pig egg/sandbag/med-ball drills) or incorporate Heavy Bag Drills
SEMPER-NUTRITION
• Eat Paleo with no refined carbs sticking to just meats, eggs, vegetables, fruits, and nut butters.
• Reduce food intake on Crossfit Endurance Days.
• Replace at least 1 meal with fruit/almond smoothie
• Allow 1 cheat meal on Saturday night
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