Week of 100530

Cycle:
Summer 2010 (pdf)

Primary Session A

Objective
Determine working loads for squat and press. Set initial score on burpee test.

Warm-Up
3 Rounds of the Barbell Complex and 10 Push-ups. Start with an empty bar and add weight each round.

Strength

• Back Squat 3 sets of 5 reps. Find an initial working load to begin this training cycle with. See the training plan for details.
• Strict Press 3 sets of 5 reps. Find an initial working load to begin this training cycle with. See the training plan for details.

Conditioning
10 rounds of 30 seconds of burpees and 30 seconds of rest. Record your total number of burpees, you will need this number next week.

Primary Session B

Objective
Set benchmark score for monthly comparisons during this cycle.

Warm-Up
3 rounds of:

• Run 200 meters
• 5 Samson Stretch per leg
• 5 Supine Ring Pull Ups
• 10 Burpees

Benchmark: “Not Fran”
Descending reps of:

• Thruster
• Pull-ups

We are calling this “Not Fran” because the scaling, loads, and reps will vary by individual. Some of you may do it “prescribed” with regular pull-ups, 95/65 pounds on the bar, and reps of 21-15-9. Others will do it heavy with fewer reps or even with supine ring pull-ups and an empty bar. Rest assured that it will be a challenge for all and you will see measurable improvements in the coming months.

Practice/Recovery
Double-Unders

Session C

Objective
Set benchmark score for monthly comparisons during this cycle.

Warm-up
3 Rounds

• 10 KB Goblet Squats
• 10 Swings
• 1 Samson, Push-Up Plyo Lap

Benchmark: “Enough Gas”
5 rounds:

• 15 Back Squats
• 1 Gasser

The “Gasser” comes to us from CrossFit Football and consists of 4 trips the distance of the width of a football field. The load on the back squat will be scaled based on your current 3×5 working load. A good long term goal would be body-weight.

Practice/Recovery
Foam Roll

Supplemental Session 1

Suggested Schedule
To be completed prior to Primary A.

Objective
Team work and endurance.

Warm-Up
Athlete or Coach’s choice.

Conditioning: “Murph”

• 1 Mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats

To scale use band for the pull-ups and consider splitting the reps with a teammate.

Supplemental Session 2

Suggested Schedule
To be completed 24-48 hours after Primary Session C.

Objective
Conditioning and pacing.

Warm-Up
Athlete or Coach’s choice.

Conditioning
4 rounds 400 meter sprint with equal rest. In other words, if your first 400 takes 1:45 then rest 1:45 before running the 2nd sprint.