Phase X - Final Week of Charlie 2013 Mesocycle

All Week
Perform the following with the listed exercise:
EOMOM (Every Other Minute On the Minute)
Set 1: 4 reps @ 65% 1 Rep Max
Set 2: 4 reps @ 75%
Set 3: 3 reps @ 85%
Set 4: 2 rep @ 95%

Monday: Clean
Tuesday: PJ
Wednesday: BSQT
Thursday: C&J
Friday: PP
Saturday: 3 rds, Max UB Hollow Rocks
Sunday: 5k Row

The exercises listed in the couplet are to be completed after the lift, between each set.

Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.

OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
DU - Double Unders
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
T2B - Toes to Bar

Click here for additional phases

Phase 5, Charlie 2013 Mesocycle Week 1

Phase Length: 2 Weeks
Sets: 1
Rep Range: 20 Rep Max
Load: 50% of new 1 Rep Max

Monday: BP / Max Clapping PU
Tuesday: Snatch / Max UB Pull-Ups
Wednesday: BSQT / 20 Jump Squats
Thursday: Clean / 20 Knees to Elbows
Friday: Push-Jerk / 20 Split Squat Jumps
Saturday: 150 Mountain Climbers
Sunday: Rest Day

The exercises listed in the couplet are to be completed after the lift, between each set.

Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.

OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
DU - Double Unders
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
T2B - Toes to Bar

Click here for additional phases

Phase 4, Charlie 2013 Mesocycle Week 2

Phase Length: 2 Weeks
Sets: n/a
Rep Range: n/a
Load: In no more than 20 minutes, find new 1 Rep Max

Monday: Deadlift
Tuesday: Front Squat
Wednesday: Skillwork
Thursday: As Presribed
Friday: Push Press
Saturday: 50,40,30,20,10 DU, Rest 60s
Sunday: 3 Rds, Max Reps UB Push-Ups

The exercises listed in the couplet are to be completed after the lift, between each set.

Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.

OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
DU - Double Unders
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
T2B - Toes to Bar

Click here for additional phases

Gasser Fitness Workout #173

Day 78/112

INTENSITY:
3 Rounds for Time of
1 Gasser*
15 Burpees
30 Double Unders

*Gasser - Set up a 50m straight range with no obstacles or incline. Starting on one end of the 50m range, an athlete will sprint across the field to the opposite side, turn and sprint back to the start point, plant and sprint to the far side, plant and sprint back to the original start point. 1 full gasser will constitute four 50m trips side to side for a total of 200 meters.

RESET:
2 Rounds of:
10m Handstand Walk
15 Plyo Push-Ups
20 Around the Worlds (45/25), alternating each rep

Phase 3, Charlie 2013 Mesocycle Week 3

Phase Length: 3 Weeks
Sets: 3
Rep Range: 3
Load: 90-95% of 1RM (1 Rep Max)

Monday: DL / 10 Hollow Rocks
Tuesday: FSQT / 6 Knees to Elbows
Wednesday: INTENSITY ONLY/SKILL WORK
Thursday: Snatch / 4 Strict Pull-Ups
Friday: PP / 8 Push-Ups
Saturday: 5k Run
Sunday: 3 rds, 800m Backwards Run, Rest 120s

The exercises listed in the couplet are to be completed after the lift, between each set.

Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.

OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
T2B - Toes to Bar

Click here for additional phases

Lurong Living Original Remix Fitness Workout #176

Day 75/112 

INTENSITY:
12 Min Time Cap:

100 Burpees
100 Kettlebell Swings (1.5p/1p)

Break up the exercises and reps in any order

RESET:
2 Rounds of:
50' Bear Crawl
60s Cobra Pose
50' Walking Lunge and Twist
60s Plow Pose

Deadlift Fitness Workout #175

Day 74/112

INTENSITY:
21-15-9 Reps of:
Deadlift (255/185)
Ball Slams (20/14)
GHD Sit-Up

RESET:
2 Rounds of:
50 Double Unders
Max HSPU
or 2 Minutes HSPU work / Handstands

Farmer's Carry Fitness Workout #174

Day 73/112

INTENSITY:
For time
400m Farmer's Carry (35x2 / 15x2 bumpers )
40 Snatch Shrugs (115/75)
400m Farmer's Carry
40 Push Jerk (115/75)
400m Farmer's Carry
40 Front Squats (115/75)

RESET:
3 Rounds of:
5 Tire Flips
10 Around the Worlds (45/25), Left
10 Around the Worlds (45/25), Right

5k Running Fitness Workout #173

Day 72/112

INTENSITY:
For Time:
5k Run

RESET:
2 Rounds of:
10 Landmine Bus Drivers (left and right)
20 Push-Ups
30 Flutter Kicks (left and right)

AMRAP Fitness Workout #172

Day 71/112

INTENSITY:
AMRAP 12 Minutes
10m Sprint
10 KB Swings (1.5p/1p)
10 Double Unders
10m Walking Lunge

RESET:
3 Rounds of:
500m Sprint Row
Rest same amount of time it takes to row 500m
5 Man Makers (45s/25s)

Phase 3, Charlie 2013 Mesocycle Week 2

Phase Length: 3 Weeks
Sets: 3
Rep Range: 3
Load: 90-95% of 1RM (1 Rep Max)

Monday: BP / 5 Clappers
Tuesday: BSQT / 6 KB Jump Squats
Wednesday: PJ / 8 Split Squat Jumps
Thursday: INTENSITY ONLY / SKILL WORK
Friday: Clean Ladder
Saturday: Ruck March, 45 Minutes
Sunday: 3 Rounds, Max Reps Push-Press (45/35)

The exercises listed in the couplet are to be completed after the lift, between each set.

Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.

OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
T2B - Toes to Bar

Click here for additional phases

Clean Ladder Fitness Workout #174

Day 73/112

INTENSITY:
In 7 Minute Squat Clean Ladder:

Starting at 95/65 pounds, go as high on the following ladder as possible:

95 / 65
105 / 75
115 / 85
135 / 95
155 / 115
185 / 135
205 / 145
225 / 155
245 / 165

Continue in this manner by adding 20/10 pounds each rep.

Once time has elapsed, rest 2:00 minutes then;

30 Burpee Pull-Ups

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RESET:
2 Rounds of:
60s Wall Smasher Sit-Ups*
10 Spiderman Lunges
60s Plank
10 GHD Sit-Ups

*Wall Smasher Sit-Ups - get in the sit-up position with your toes touching a wall. With a slam ball in your hands, sit-up and slam the ball into the wall, catching it on its return and move back to the down position of the sit-up. This is one rep.

Push-Up and Wall Ball Fitness Workout #172

Day 71/112

INTENSITY:
5 Rounds for Time of:
20 Push-Ups
20 Wall-Balls
100m Sprint

RESET:
2 Rounds of:
5 Wall Walk-Ups
10 Strict Toes-to-Bar
Max Unbroken Dueling Ropes

Deadlift and Box Jump Fitness Workout #171

Day 70/112

INTENSITY:
21-15-9
Deadlift (315/205)
Box Jump (30/24)

RESET:
2 Rounds of:
50′ Bear Crawl
10 Cobra Push-Ups (slow lowering back to the ground with a 5 sec count).
50' Bear Crawl
10 KB Orbits* - both directions

* Holding the KB at waist-level, arms fully extended, "orbit" the KB around the body by passing it from hand to hand.

Run, OHS and Pull-Up Fitness Workout #170

Day 69/112

INTENSITY:
For Time:
1600m Run
50 Overhead Squats (65/45)
30 Pull-Ups

RESET:
2 Rounds of:
15 GHD Back-Extensions
10 Bumper Plate "Around the Worlds" (each direction)
15 GHD Sit-Ups

Phase 3, Charlie 2013 Mesocycle Week 1

Phase Length: 3 Weeks
Sets: 3
Rep Range: 3
Load: 90-95% of 1RM (1 Rep Max)

Monday: DL / 10 Hollow Rocks
Tuesday: Press / 4 Strict Pull-Ups
Wednesday: FSQT / 4 Strict Toes to Bar
Thursday: Clean and Jerk
Friday: INTENSITY ONLY
Saturday: 3 Rds, Max Rep Pull-Up, 60s rest
Sunday: 5k Run

The exercises listed in the couplet are to be completed after the lift, between each set.

Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.

OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
T2B - Toes to Bar

Click here for additional phases

Filthy Fifty Fitness Workout #169

Day 68/112

SKILL WORK: 
Double Under work!

10 Minutes
Practice your double under, even if that is only one double under at a time. Post your max consecutive reps.

If you have the double under down, work on the following:

10-20-30-40-50 reps, Double Under

With the above rep scheme: when you get 10 consecutive reps rest for up to 60s, then go for 20 consecutive reps. When you get 20, rest and go to 30, and so on up to 50 reps.

INTENSITY:
Filthy 50

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

RESET:
10 minutes mobility work of your choice.

Front Squat AMRAP Fitness Workout #168

Day 67/112

INTENSITY:
AMRAP, 3 Minutes
10 Front Squat (95/65)
15 Double Unders
If you complete 75 Reps, add 3 minutes to the AMRAP and continue with the same rep scheme. If you complete 150 Reps total, add 3 minutes and continue. If you complete 225 reps total, add 3 minutes and continue, etc.

RESET:
2 Rounds of:
10 Scorpion Kicks, each leg
60s Cobra Pose
60s Spiderman Extension, each leg
10 Walking Lunge Steps

Air Squat, Lunge and Toes-to-Bar Fitness Workout #167

Day 66/112

INTENSITY:
3 Rounds for time of:
50 Air Squats
50' Walking Lunge
25 Toes to Bar

RESET:
3 Rounds of
Bear Complex (7 reps per bear)

Helen Fitness Workout #166

Day 65/112

INTENSITY:
Helen
Three rounds for time:
400m Run
21 KB Swings (1.5p / 1p)
12 Pull-ups

RESET:
3 Rounds of
250m Light Row
4 Turkish Get-Ups