Week 2

Jan 16, 2010

Workout : ETK (Heavy)

Prep work: Foam Roll, ASLR, T-Spine, and Ankle mobility drills

Warm-up:

24 kg GS x 5 x 3

12 kg TGU x 3 x 3

32 kg Swings x 10 x 3

Then:
(Clean & Press Ladder) / (Pull-up ladder)
(1, 1, 1) / (1, 1,1) x 2
44 kg / BW 24kg

*After completing each ladder

Double Front Sq 32 kg / 2 x 5

(Clean & Press Ladder) / (Pull-up ladder)

(1, 1/2, 1/2) / (1, 1/2, 1/2) x 1

40 kg / BW + 16 kg

*After completing each ladder

Double Front Sq 32 kg x 3

(Clean & Press Ladder) / (Pull-up ladder)

(1, 1/2, 1/2/3, 1/2/3/4) / (1, 1/2, 1/2, 1/2) x 2

32 kg / BW + 16 kg

*After completing each ladder

Double Front Sq 32 kg / 2 x 3

Then:

Swings

32kg x 20 with 30 sec off x 5

Jan 15, 2010

Workout: Intervals

Warm-up: 5 min row

DROM, ASLR, TGU, Swings

Then:

Jog / Run

6 mph @ 1 min / 10 mph @ 1 min

*7 intervals

Jan 13, 2010

Workout: Strength

Warm-up: 5 min row

DROM, ASLR, TGU, Swings

Then:

KB Snatches 32 kg / 5 x 10 (60 sec rest btwn sets)

Then:

A1) Pistol Sq / 4 sets of 5

A2) Glute Ham Raises/ 4 sets of 8

B1) Lever Push-ups/ 4 sets of 5

B2) Rev BW Rows/ 4 sets of 8

Then:

300 Swings w/ 24 kg

200 consecutive swings (6 min)

rest 90 sec

50 consecutive swings w/24 kg

rest 60 sec

50 consecutive swings w/24 kg

Jan 12, 2010

Workout: Conditioning

MVO2 Protocol

15:15

60 sets

24 kg / 7 rep cadence

Volume: 22,260 lbs

Jan 11, 2010

Workout : ETK (light)

Prep work: Foam Roll, ASLR, T-Spine, and Ankle mobility drills

Sumo DL 225# / 4 sets of 5

TGU 24 kg / 2 x side

Then:

(Clean & Press Ladder) / (Pull-up ladder)

(1/ 2/3) / (1/ 2/3) x 3
32 kg / BW

*30 sec rest after each ladder completed

Then:

Swings

32kg x 20 reps / 5 sets