2017, wk51 – S&C

Overview

It is a maintenance week, so this means less running volume. if you’re feeling good and have the time get to the gym then go get a few more reps this week. If you have tons of engagements and running around to do, don’t sweat it. Make sure to test your Strict Press (Session1) and if you didn’t perform your SF KB Snatch test get that in too.

Session 1

W/U – Dynamic

Part A Sets & Reps: 5:00

  • 5 Alt Toe Touch
  • 5 Ring Row
  • 5 Push Up
  • 5 Air Squat
  • 5 Broad Jump

SKILL – DB Split Squat

Sets & Reps: 5-5-5

Notes: Increase difficulty with each set. Superset with Strength warm up sets

STRENGTH – Strict Press

Sets & Reps: 5-5-3-3-1-1-1

Notes: Perform on the 2:00, increasing weight each set. You are working up to a 1-3 rep max FOR THAT DAY! Hopefully, this will be within 100 to 90% of your 1rm. If you PR call it a day, NO MATTER how early in your session it is!

If “not feeling it” substitute sets of 3’s for the 1’s and work to a challenging effort. This may be well below 1-3RM, DO NOT get discouraged, just do the work.

CONDITIONING – AMRAP

Sets & Reps: 10:00

  • 20 Over Head Walking Lunge, 45/25lb
  • 10 Push Up
  • 5 Ring Dip

Notes: n/a

Time / Scaling Guide: n/a


Session 2

W/U – S&S

Part A Sets & Reps: 3-5x

  • 5/5 KBS
  • 3/3 Halo
  • 1 Prying Goblet Squat
  • 3 Hip Bridges
  • 3 Push Up
  • 3 Ring Row / Strict Pull Up

SKILL SFG KB Snatch Test

Sets & Reps: AMREP 5:00

Notes: As many reps as possible in 5 mins of Kettlebell Snatch, weight standards HERE

  • 5:00 to complete 100 reps, alternating hands as needed.
  • Scaling will be Single Arm KBS, or Two-Handed KBS
  • If you complete 100 STOP and note time.
  • If you scaled the weight or used Two Handed Swings rest 3-5:00 and repeat with either a heavier KB or with Single Arm KBS.
  • Compare to 2017, wk49 or C/E W9, wk of 17.03.06

STRENGTH – Deadlift

Sets & Reps: 8×4 at 60%

Notes: Perform on the :45sec

Bar Speed is what we are looking for, think “bouncing ball!”

+/- 5% of 1RM

Suggested W/U sets:

  • x12 at 35%
  • x8 at 45%
  • x4 at 55%”

CONDITIONING – AMRAP

Sets & Reps: 12:00

  • 12 KBS, 32/25kg
  • 12 Pull Up
  • 24 Abmat Sit-Up

Notes: RX+ Chest to Bar Pull Up

Time / Scaling Guide: n/a


Session 3

W/U – Dynamic

Part A Sets & Reps: 3x

  • 5 Burpee
  • 5/5 Lunge
  • 5 Ring Row
  • 20′ Crawl Forward
  • 20′ Crawl Backward

Then perform 2-5 reps of each movement from Conditioning as you set up.

SKILL – n/a

Sets & Reps:

Notes:

STRENGTH – n/a

Sets & Reps:

Notes:

CONDITIONING – 12 Days of Christmas

Sets & Reps:

  • 1 KB Windmill, 24/16kg
  • 2 KB Bent Over Row, 24/16kg
  • 3 KB Thruster, 24/16kg
  • 4 KB Push Press, 24/16kg
  • 5 KB Clean, 24/16kg
  • 6 KB Swing/Russian, 24/16kg
  • 7 Pull Up
  • 8 Toe-to-Bar
  • 9 Box Jump, 24/18′
  • 10 Double Under
  • 11 Burpee
  • 12 SA Overhead Walking Lunge, 24/16kg

Notes: Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

  • All KB movements are Single Arm, ensure you alternate L/R each round, starting with your “weaker” side.
  • This can be performed as a partner session by alternating rounds between Partner A and B, i.e Partner A performs 1, B performs 2-1, A performs 3-2-1, B performs 4-3-2-1…
  • If you perform with a Partner all KB is to be done as L/R

Time / Scaling Guide: RX+: 2x KB, Chest-to-Bar Pull Up, Box Jump 30/24″, Unbroken DU’s, 1ft Touch Burpee


Session 4 – Home

W/U – Dynamic

Part A Sets & Reps:

  • DROM

Part B Sets & Reps: 5x L/R

  • 5 KBS
  • 3 Strict Press
  • 2 Thruster
  • 1 Windmill

Notes: n/a

SKILL – Turkish GetUp

Sets & Reps: 1-1-1-1-1

Notes: Perform on the minute, alternating sides each minute. Start with light KB or even shoe on hand style.

STRENGTH – n/a

Sets & Reps:

Notes:

CONDITIONING – For Time

Sets & Reps: 18-16-12-8 Reps Of

  • Goblet Squat
  • Push Up
  • Double Unders x3

Notes: Use the heaviest KB you can for Goblet Squats.

If you only have one lighter KB, then perform as SA Front Rack Squat w/ 1/2 of each round in each hand.

Time / Scaling Guide: n/a

2017, wk50 – S&C

Overview

This is a Stress Development week, which means a fairly heavy load in both S&C and definitely Endurance sessions. Depending on where you are in your year dictates how many sessions you should be getting in. If you’re in the middle of a SPECIFIC training cycle leading to a Winter 50k and you’re using this for Cross Training, DO NOT try to fit all of this in, choose 2 sessions. But if you’re in an OFF SEASON phase then, by all means, spend the next 4-6 weeks building some strength and capacity in other realms then running.

Session 1

W/U – Dynamic

Part A Sets & Reps: 5x

  • 10 KBS
  • 5 Goblet Squat
  • 10 Iron Cross
  • 5 Push Up
  • 10 Scorpion

SKILL – Single Arm Ring Row

Sets & Reps: 5-5-5

Notes: Increase difficulty with each set. Superset with Strength warm up sets.

STRENGTH – Clean & Jerk

Sets & Reps: 5-5-3-3-1-1-1

Notes: Perform on the 2:00, increasing weight each set. You are working up to a 1-3 rep max FOR THAT DAY! Hopefully, this will be within 100 to 90% of your 1rm. If you PR call it a day, NO MATTER how early in your session it is!

If “not feeling it” substitute sets of 3’s for the 1’s and work to a challenging effort. This may be well below 1-3RM, DO NOT get discouraged, just do the work.

CONDITIONING – Death By

Sets & Reps:

  • 2-4-6-8-10…

DB Push Press, 45/25lb

  • 2-2-2-2-2…

Broad Jump

Notes: – Perform a minimum of 12:00. If failure before 12:00 occurs, rest 1:00 and reset to 2 KB Push Press and continue until failure is reached a second time.

RX+ 55/35lb

Time / Scaling Guide: n/a


Session 2

W/U – Dynamic

Part A Sets & Reps: 6:00 L/R

– Perform all KB on weak side, then strong side then perform crawl and lunge.

  • 5 KBS
  • 3 Press
  • 2 Windmill
  • 1 Rack Squat w/ :03sec pause in bottom
  • Crawl, 20′
  • Lunge, 20′

SKILL – Ring Dip

Sets & Reps: 3-3-3-3-3

Notes: Increase difficulty with each set. Scale appropriately from assisted to weighted making sure to maintain a full range of motion. Superset with Strength working sets.

STRENGTH – Deadlift

Sets & Reps: 5×3 at 85%

Notes: at 80-90% of 1RM Alternate performing with Skill every :90sec

i.e.

  • 00:00 1st set of Strength
  • 01:30 1st set of Skill
  • 03:00 2nd set of Strength
  • 04:30 2nd set of Skill
  • 06:00 3rd set of Strength…

Suggested W/U sets:

  • x10 at 45%
  • x7 at 60%
  • x5 at 75%

CONDITIONING – MM1 / Mod

Sets & Reps: 3 RFT

  • 12 Overhead Squat, 95/55lb
  • 24 Box Jump, 24/18″
  • 48 DU’s

Notes: If unable to perform Overhead Squat at assigned weight scale to Front or Goblet Squat.

Time / Scaling Guide: 18:00 – 24:00


Session 3

W/U – Dynamic

Part A Sets & Reps:

  • Row 300m Easy

Part B Sets & Reps: 2-3x

  • 5/5/ Scorpion
  • 5 Push Up
  • 5/5 Iron Cross
  • 5 Squat
  • 5 Ring Rows

SKILL – Dumbbell Split Squat

Sets & Reps: 5-5-5

Notes: Increase difficulty with each set. Superset with Strength warm up sets.

STRENGTH – DE / Strict Press

Sets & Reps: 8×4 at 60%

Notes: Perform on the :45sec Bar Speed is what we are looking for, think “bouncing ball!”

+/- 5% of 1RM

– Warm-Up with Skill

– Suggested W/U sets:

  • x12 at 35%
  • x8 at 45%
  • x4 at 55%”

CONDITIONING

Sets & Reps: 6 RFT

  • 6 KB Clean, 2x 24/16kg
  • 8 KB Front Squat, 2x 24/16kg
  • 10 AbMat Sit Up

Notes: n/a

Time / Scaling Guide: 9-11:00


Session 4

W/U – S&S

Part A Sets & Reps: 3-5x

  • 5/5 KBS
  • 3/3 Halo
  • 1 Prying Goblet Squat
  • 3 Hip Bridges
  • 3 Push Up
  • 3 Ring Row / Strict Pull Up

SKILL – Turkish GetUp

Sets & Reps: 1-1-1-1-1

Notes: Perform on the minute, alternating sides each minute. Start with light KB or even shoe on hand style.

STRENGTH – n/a

Sets & Reps:

Notes:

CONDITIONING – HOME

Sets & Reps: EMOM 10:00

Even Minute:

  • 10 KB Thruster, Right
  • 5 Sprawl

Even Minute:

  • 10 KB Thruster, Left
  • 5 Sprawl

Notes: n/a

Time / Scaling Guide: n/a