PROGRAMMING WEEK 21 2017Monday – May 22, 2017 - 170522Context: Competition

Mobility: Shoulder

Skill Practice Warm Up: None  (list of fun games to play here)

Strength: 6 x 3 Power Snatch - 12 of 14 (6 sets of 3 reps, same weight across, approximately 90 - 100% of max power snatch)

Super Set: 6 x 5 Half Kneeling Single Arm DB Shoulder Press (6 sets of 5 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “Legolas Greenleaf”

6 minute AMRAP (as many rounds as possible)

8 Left hand dumbbell Power Snatch (Health: 15lbs, Athletic*: 25lbs, Performance: 45lbs)

30’ Left Hand dumbbell Overhead Lunge (Same)

8 Right Hand dumbbell Power Snatch (Same)

30’ Right Hand dumbbell Overhead Lunge (Same)

100m Sprint

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 2.5 – 5 rounds, about 1:45 per round

Compare to: Feb 19, 2016

Coaching Tips: Make sure to catch the dumbbell overhead with a straight active arm; keep your thumb pointed behind you, and your shoulder in good position also make sure to stand all the way up. On the lunges, make sure you don’t step too far or too short, your knee should be right over your ankle. As you stand up, drive through the heel of your front foot. Optional ‘Cash Out’: Max rounds of "Cindy" in 5 min (use a weight vest if you’d like)

“By the Numbers” Book References: Power Snatch p. 438,

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PROGRAMMING WEEK 21 2017Tuesday – May 23, 2017 - 170523Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause (3 second pause at the knee) squat clean + squat clean (80-90% effort). Or perform 2 sets on the minute for 5 minutes at 50-60%.

Strength: None.

Super Set: None.

Metabolic Conditioning: “The Man Who Sold the World“

For time. Health: 4 rounds, Performance/Athletic*: 5 rounds

4 squat cleans (Health: 55lb / Athletic: 85lb* / Performance: 135lb), power clean to front squat acceptable

8 Ring push-up

100m bumper plate farmer carry (Health: 25lb dumbbells / Athletic: 25lb* / Performance: 45lb)

16 burpees

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 15 - 21 minutes, about 4 min per round. Scale Up: 155/95lb bar

Compare to: July 10, 2016

Coaching Tips: This is a steady grinder so don't come out too fast on the first round or two. If your form isn't great for a squat clean, then just do a power clean into a front squat. For the ring push-ups, the rings must be a couple inches off of the ground [with the straps verticle] for 'Performance.’ Scaling [ring posh-ups] would be moving the feet forward so the straps are at an angle. The bicep mus touch the rings (at a minimum) for the rep to be full range of motion (and full lock out at the top of course). The bumper plate farmer carries mean you can hold them in the hub or at the bottom. Be careful sprinting the burpees, until the later rounds, since it will make everything else much more difficult.

Optional ‘Cash Out’: None.

“By the Numbers” Book References: Clean p. 404, Ring Push-up p. 308,

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PROGRAMMING WEEK 21 2017Wednesday – May 24, 2017 - 170524Context: Practice

Mobility: Shoulder

Skill Practice Warm Up: None  (list of fun games to play here)

Strength: 8 x 1 Push Jerk or Split Jerk - 1 of 13 (8 sets of 1 rep, same weight across, approximately 70 - 80% of max power snatch)

Super Set: 8 x 3 Dumbbell Split Squat (8 sets of 3 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: “Open 11.6 / 12.5”

7 min AMReps (as many Reps as possible in 7 minutes)

3 Thrusters (Health: 35lbs, Athletic: 65lbs*, Performance: 100lbs)

3 Chest to bar pull ups (Health: Ring rows)

6 Thrusters

6 Chest to bar pull ups

9 thrusters, 9 c2b, 12 thrusters, 12 c2b, etc…

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 50 – 100 reps (about halfway through the 12s or halfway through the 18s).

Compare to: February 15, 2016

Coaching Tips: Hustle between the movements in the first rounds. After the first few rounds, start breaking up the reps so you can rest in the middle of the sets (versus resting between movements). Use a ton of hip drive to get the bar overhead to save the shoulders. Consider small sets on the pull ups so you don’t shred your hands, and so you can be more consistent in the later rounds.

Optional ‘Cash Out’: 100m farmer carry, 15 wall ball, 4 minutes.

“By the Numbers” Book References: Thruster p. 357, Pull-up p. 192

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PROGRAMMING WEEK 21 2017Thursday – May 25, 2017 - 170525Context: Competition

Mobility: Shoulder

Skill Practice Warm Up: Spend 10 minutes working up to a challenging bench press for 2 reps (80-90%). Or perform 4 ring dips (assisted or weighted) each minute on the minute for 6 minutes.

Strength: None.

Super Set: None.

Metabolic Conditioning: “Beach Ready 3.0”

For time, with ‘buy in’.

15 bench presses (Health: 55lb / Athletic: 85lb* / Performance: 155lb)

Then 5 rounds:

5 knees to elbows

10 shoulder presses (Health: 35lb / Athletic: 55lb* / Performance: 95lb)

15 box jumps (Health: 12” / Athletic*: 20” / Performance: 24”)

20 American Kb swing (Health: 26lb / Athletic: 35lb* / Performance: 53lb)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 13 - 20 minutes. About 60-90s for the bench press, then 2:30 per round. Scale Up: 185/115 bench, 85/135 press and 53/70lb kb).

Compare to: NEW WORKOUT

Coaching Tips: Set up a few bench/floor press stations so everyone can go into this in 'waves' (and have spotters). The last people to go should be the most comfortable with the weight (and probably the fastest on the rest of the workout so they can try and 'catch' up to everyone else). The load should be challenging, but not able to be completed in one or even two sets. It should take at least a minute to complete. Keep the shoulders packed and engage the lats. Do not let the hips rise up off the bench. Make sure the knees touch the actual elbows or forearms (not the triceps). Shoulder presses need to be strict with no hip or knee involvement. Break up the swings to save your hands and to finish the last sets strong.

Optional ‘Cash Out’: None.

“By the Numbers” Book References: Bench Press p. 250, Knees to Elbows p. 239, Press p. 199, Box Jump p. 351, Kettlebell Swing p. 277

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PROGRAMMING WEEK 21 2017Friday – May 26, 2017 - 170526Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend 10 minutes working on kipping drills geared toward kipping pull ups, and bar muscle ups.

Strength: 7x1 Power Snatch - 13 of 14 (7 sets of 1 rep, same weight across, approximately 90 - 100% of max power snatch)

Super Set: 7x3 Half Kneeling Single Arm DB Shoulder Press (7 sets of 4 reps, “across,” scale to the same challenge as the main lift).

Metabolic Conditioning: 5 4 3 Row Intervals

For time. Record combined row times without the rest.

500m row

Rest 2 min (Health: Rest as long as partner needs if sharing a rower – or at least two min)

400m row

Rest 2 min (Health: Rest as long as partner needs if sharing a rower – or at least two min)

300m row

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: Men: 3:30 - 4:30, Ladies: 4:00 - 5:00. Log combined row times only, not the rests in this case.

Compare to: March 3, 201 7

(500m row TT benchmark)

Coaching Tips: Go hard on the first round, but it isn’t the best idea to go all out. Aim for 90-95% intensity. Hit the 400m with all you got, then just try to hang on for the final 300m. Doing 2-3 short, fast pulls at the start of each interval will help get the flywheel back up to speed and can knock seconds off of each interval.

Two people can easily share a rower as long as one partner can do the 500m and the 400m in 1:30-1:50 min range (less than 2 minutes for the transition time to get on and off the rower). The potentially faster rower should go second. Set the rower to record two 500s, two 400s, and two 300s to get exact times.

Optional ‘Cash Out’: 12 db snatches, 30s plank, 100m run

“By the Numbers” Book References: Kipping Pull-up p. 258, Rowing p. 142,

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PROGRAMMING WEEK 21 2017

Saturday – May 27, 2017 - 170527Context: Mental Toughness

Mobility: Shoulder

Skill Practice Warm Up: None  (list of fun games to play here)

Strength: none

Super Set: none

Metabolic Conditioning: “Murph”

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

OR “Team Murph”

With a partner, split the full Murph workout up to finish in the fastest time possible.

(Health: 1/2 murph, Athletic*: 14lb weight vest the entire time, Performance: 20lb weight vest the entire time).

Partition the pull ups, push ups, and squats as desired (20 rounds of 5/10/15 is generally the most accepted, but consider 20 rounds of 5 pull, 5 squat, 5 push, 5 squat, 5 push, 5 squat).

About Michael Murphy – June 28th, 2005

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satellite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severely injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later.

He went on to tell the story in a book titled “The Lone Survivor”

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PROGRAMMING WEEK 21 2017For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service member to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam.  More information can be found here.

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 40 - 70 minutes

Compare to: May 30, 201 6 for full ‘Murph’ or here for Partner Murph

Coaching Tips: Pace the first mile so that you can go right into the 5/10/15 pull/push/squats without resting. Only do the pull ups unbroken if you are really good at them, and even then, dropping off the bar can be a way to avoid ripping. Use grips or gloves if you are a ‘bleeder’. Start breaking the push-ups early on, this will be the hardest for most. If you pace too much in the beginning, you’ll have a chance to go faster in the end (so don’t worry). Squats will also become challenging for most. Don’t work on the way down on these, let gravity pull you down and then try to ‘bounce’ up if you have the mobility. Keep that chest upright especially if you are wearing a weight vest, otherwise your low back will blow up and make the later rounds and final run more painful! After your last squats, just start running. You’ll likely recover a bit, but save some juice for the final 400m of the run. If it is hot and/or humid where you are, make sure you are drinking plenty of electrolytes and water!

Half Murph tips: Run the first 800 at a good pace. You will recover from the run after the first couple rounds of 5/10/15. Start breaking up the push-ups early on. Try and do the squats in one set or short fast sets. Your legs will feel very heavy when you start the run, but they will start to feel better as you go. Plan on finishing strong on the last run!

Optional ‘Cash Out’: none

“By the Numbers” Book References: Run p. 269, Kipping Pull-up p. 258, Push-up p. 126, Air Squat p. 103,

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PROGRAMMING WEEK 21 2017Sunday – May 28, 2017 - 170528Context: Practice

Mobility: Hip

Skill Practice Warm Up: Spend 8 minutes working on skin the cats and progressions.

Strength: 5-5-5-5-5 Back or Box Squat (5 sets of 5 reps, adjust load with each set)

Super Set: 10-20 hollow rocks between each set of squats

Metabolic Conditioning: “Tabata Sled Pushes – Part Deux”

TABATA - 20 seconds on, 10 seconds of rest, 8 rounds (4 minutes total)

Record TOTAL repetitions of 20’ low, 20’ high sled push, operating in the Tabata framework. Each direction equals one “rep” (one round trip is two reps).

Health: +50lbs

Athletic*: +90lbs

Performance: +140lbs

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 16-36 reps

Compare to: March 9, 2017

Coaching Tips: If you finish with the sled partway through an interval, just leave it there for the next round and pick up where you left off (that is why we are counting total reps and not just minimum reps per round). Be conservative in the beginning rounds. Use short choppy steps to get the sled started. You can turn the sled around if you are using a sled with low and high handles so you only have to use the ‘high’ side, but it will cost you time. You will also want to give the sled a good ‘shove’ with the arms at the call of “Rest”.

Optional ‘Cash Out’: 10 burpees, 20 cal row, 4 min.

“By the Numbers” Book References: Burpee p. 415, Pull-up p. 192

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