Tuesday

103012
A. 5 sets of 3 Overhead Squat

B. EMOM
10 KBS
5 Ring Dips

Monday

Coolest video over the weekend:
http://optexperience.com/blog
Nate Schrader's 187 unbroken wall balls


102912

A. Build to a tough double shoulder press then:
7 sets of that double


B. 13 Min AMRAP
1 strict pull up
2 wall balls
3 strict pull ups
4 wall balls........
continue the pattern increasing by one rep each move

Friday

102612
A.5 sets:

3 squat clean moderate

3 muscle ups

 

rest 2 min

 

B.5 sets:

3 front squat moderate

10 ring dips

rest 2 min

 

5 sets:

AD sprint - 20 sec all out

rest 3 min b/t sets

 

Complete all 5 rounds of a and b before you rest

Wednesday

102412

A. Build To a tough single in the power snatch

B. 3 Power Snatch on the Min for 10 Min

C. 15 min AMRAP
3 Deficit HSPU
3 Heavy KBS
6 Deficit HSPU
6 Heavy KBS
continue the pattern........till time expires

Tuesday

A. Build to a tough double close grip bench
Do 5 sets of the double with 2 min rest

B. max effort weighted pull up

C. 10 rounds for time
   12 push ups
    12 toes to bar

Monday

102212
A. 3 front squats x3 2 min rest
Build to a tough 1 in squat clean
1 set of max effort hang cleans....75%

B. "Jackie"
1000m row
50 thrusters 45/35
30 pullps

Saturday

102012

A 50 hspu for time

B 3 rounds for time

7 muscle ups

21 kbs

C. Build to a tough 3 dead lift

5 rounds for time

5 deads

10 burpees

FRIDAY

101912
A.Build To a Tough 1 in Squat Snatch

B. OHS 3,3,3 with 3 min rest b/t

C. Hang Snatch Ladder unbroken in 6 min...
rest as needed then
20 min AMRAP
all unbroken
15 pull ups
30 squats
45 DU
scale as needed to make it doable

Tuesday

A great article from the scientific American:

Why does lactic acid build up in muscles? And why does it cause soreness?

| Monday, January 23, 2006 | 33

Stephen M. Roth, a professor in the department of kinesiology at the University of Maryland, explains.

As our bodies perform strenuous exercise, we begin to breathe faster as we attempt to shuttle more oxygen to our working muscles. The body prefers to generate most of its energy using aerobic methods, meaning with oxygen. Some circumstances, however, --such as evading the historical saber tooth tiger or lifting heavy weights--require energy production faster than our bodies can adequately deliver oxygen. In those cases, the working muscles generate energy anaerobically. This energy comes from glucose through a process called glycolysis, in which glucose is broken down or metabolized into a substance called pyruvate through a series of steps. When the body has plenty of oxygen, pyruvate is shuttled to an aerobic pathway to be further broken down for more energy. But when oxygen is limited, the body temporarily converts pyruvate into a substance called lactate, which allows glucose breakdown--and thus energy production--to continue. The working muscle cells can continue this type of anaerobic energy production at high rates for one to three minutes, during which time lactate can accumulate to high levels. A side effect of high lactate levels is an increase in the acidity of the muscle cells, along with disruptions of other metabolites. The same metabolic pathways that permit the breakdown of glucose to energy perform poorly in this acidic environment. On the surface, it seems counterproductive that a working muscle would produce something that would slow its capacity for more work. In reality, this is a natural defense mechanism for the body; it prevents permanent damage during extreme exertion by slowing the key systems needed to maintain muscle contraction. Once the body slows down, oxygen becomes available and lactate reverts back to pyruvate, allowing continued aerobic metabolism and energy for the body¿s recovery from the strenuous event. Contrary to popular opinion, lactate or, as it is often called, lactic acid buildup is not responsible for the muscle soreness felt in the days following strenuous exercise. Rather, the production of lactate and other metabolites during extreme exertion results in the burning sensation often felt in active muscles, though which exact metabolites are involved remains unclear. This often painful sensation also gets us to stop overworking the body, thus forcing a recovery period in which the body clears the lactate and other metabolites. Researchers who have examined lactate levels right after exercise found little correlation with the level of muscle soreness felt a few days later. This delayed-onset muscle soreness, or DOMS as it is called by exercise physiologists, is characterized by sometimes severe muscle tenderness as well as loss of strength and range of motion, usually reaching a peak 24 to 72 hours after the extreme exercise event. Though the precise cause of DOMS is still unknown, most research points to actual muscle cell damage and an elevated release of various metabolites into the tissue surrounding the muscle cells. These responses to extreme exercise result in an inflammatory-repair response, leading to swelling and soreness that peaks a day or two after the event and resolves a few days later, depending on the severity of the damage. In fact, the type of muscle contraction appears to be a key factor in the development of DOMS. When a muscle lengthens against a load--imagine your flexed arms attempting to catch a thousand pound weight--the muscle contraction is said to be eccentric. In other words, the muscle is actively contracting, attempting to shorten its length, but it is failing. These eccentric contractions have been shown to result in more muscle cell damage than is seen with typical concentric contractions, in which a muscle successfully shortens during contraction against a load. Thus, exercises that involve many eccentric contractions, such as downhill running, will result in the most severe DOMS, even without any noticeable burning sensations in the muscles during the event. Given that delayed-onset muscle soreness in response to extreme exercise is so common, exercise physiologists are actively researching the potential role for anti-inflammatory drugs and other supplements in the prevention and treatment of such muscle soreness, but no conclusive recommendations are currently available. Although anti-inflammatory drugs do appear to reduce the muscle soreness--a good thing--they may slow the ability of the muscle to repair the damage, which may have negative consequences for muscle function in the weeks following the strenuous event.

 

101612

A.  7 Rounds for Time:

10 Chest to Bar Pull Ups

10 Ring Dips

 

B. 20 min on the Airdyne at a Z1

or 20-40 min. of cardio at an nice and easy active recovery pace

 

Monday

101512
A. AMRAP 15 min
1 parallele HSPU
1 power snatch 155
2 parallete HSPU
2 power snatch at 155
..........continue the pattern increasing 1 rep each time until time expires
The deficit on the HSPU should be 10 inches

B.
7 rounds for time:
12 alternating dumbbell snatches (90)
25 double unders (50 singles)

Saturday

101312
A. Build to a tough single power clean and back squat
B. 12 min amrap
3 bench press 185
5 back squat 225

Friday

101212
 A. Jerk
2 sets of 3 at 80%
3 sets of 3 at 90%
1 set of 3 at high effort

B1.push press 2-3 reps rest 20 seconds
B2.weighted pull ups 2-3 reps rest 5 min
5 Rounds

C. Metcon
For Time:
30 HSPU
40 Pull Ups
50 KBS 50/35
60 Situps
70 Burpees

Thursday

101112
Rest Day

Society's Problem:

Wednesday

101012
Air Dyne
10 min warm up speed.
3 Rounds: 10 min 85% Rest 5 Min
10 Min Warm up Speed
A goal for each round at 85% is 200/150 cals

Tuesday

100912
A. Snatch:
2 Sets of 2  @ 70%, 2 sets of 1 @ 75%
 2 sets of 1 @ 85%
2 sets of 1 at 90%
4 sets of 1 at 75%  – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.

B. 5 Rounds for Time:
1 squat snatch 115/80
9 O.H. Squats 115/80
15 GHD Situps

C. 3-5 Muscle Ups on the Min for 10 Min

Monday

100812
A.
Build to a tough single squat clean thruster
Rest 2 minutes
AMRAP 8 min.
90% of squat clean thruster single

B.
50 Chest to Bar Pull Ups
50 Burpees for Time
(Girls do reg. kipping pull ups)

Saturday

100612
A. 10 rep max back squat
B. 5 sets of 3 close grip bench
C. Dynamic deads 2 each min on min
use red bands for 10 min
D1. Heavy 20 kbps ub
10 sec rest
D.2 1min amrap hspu
rest 3 min
3 rounds

Friday

100512
Strength
Build To a Tough Double of a Power Clean

Conditioning
3 Rounds for Time
250m Row
10 Clean and Jerk 155#
20 Burpees
Rest 3 1/2 Min

Thursday

100412

REST DAY



Good Thought From "The Scientific American":

Significance

Your body does not have an infinite supply of glycogen. If your glycogen levels are too low to supply the energy needs of your muscles, your body will resort to breaking down cellular tissue. Glycogen depletion causes an intensity of muscle fatigue that increases your risk of injury, as fatigued muscles do not protect joints as well as muscles in a normal state. Also, glycogen depletion hampers the immune system. Glycogen depletion can happen as a result of intermittent, as well as continuous, exercise.

Overtraining

Strenuous exercise causes small tears in muscle tissue. During rest periods between workouts, your body works to repair stressed muscles by restoring glycogen and enzymes and strengthening blood vessels, writes Mark Jenkins, M.D. Without adequate rest, your performance will level off or even decline. In serious cases of overtraining, athletes have become afflicted with symptoms such as fatigue, depression and elevated stress hormone levels. Also, low glycogen levels can cause symptoms of hypoglycemia to manifest during a workout.

Wednesday

100212
Strength
Build to a tough double Power Snatch
Overhead Squat 3 reps at 90% x5 (Rest 2 min between sets)
Touch and Go Squat Snatch @ 60% of 1 rep max-3 reps on the min for 15 min

Conditioning
A.1 attempt at max effort muscle ups
B. With little or no rest, For Time: 75 Toes to Bar

Tuesday

100212 (Day 2 of the great experiment)
Only post your time of the conditioning

Conditioning:
Run 3K (7 1/2 laps on a track)


Strength
Shoulder Press 3 sets of 5 65%, 2 sets of 3 75%
Push Jerk- 3 sets of 5 65%, 2 sets of 3 75%