Monday 29, June 2015

Week 4 of our 8 week strength cycle - this week we add weight to all of our 1 rep max lifts

We are NOT retesting our max this week, you are just adding to it!

The next weeks of this cycle, will be devoted to beating previous records for reps and weights.

Squat – Rep records for each of the first sets (done on Friday). You'll have records for 70%, 65% and 75%. You'll also have a record for your TM set (done on Wednesday)

Press – Rep record for your TM set

Hang Clean – Total rep records for each of the first sets (done on Monday). You'll have total rep records for 70%, 65%, and 75%.

After the third week, you'll raise your TM for each lift. The squat, deadlift, and hang clean will be raised 5 kilos per lift. If your hang clean TM is under 90kg , increase the TM by only 2.5 kilos.

The press and bench will be raised 2.5 kilos.

For the remainder of the challenge (3 weeks), you'll repeat the sets/reps/percentages above with the new training maxes. Remember that all percentages listed in the program are based on your Training Max.

Warm up:

For the week

4 minutes of jump rope - WORK on double unders
Then
50 twinkies
50 weighted supermans
50 KB swings - light
50 PVC around the world

You can break this warm up however you would like, just get it done

Strength:

Back squat
5-5-5 warm up
5-5-5 at 65/75/85% with the added 5kg accounted in your number already!

Hang clean
2x max reps at 70% of your NEW max with either the 2.5 or 5 kilo increase

These reps should beat your reps from 6-8-15

Metcon:

6x
3 G2OH 60/42.5kg
2 rounds of Cindy
     5 pull ups
     10 push ups
     15 air squats
1 rope climb

Friday 26, June 2015

Warm up:

8 min AMRAP
10 KB swings
10 pass throughs
10 air squats
10 sit ups

Strength:

Back squat
3x15 reps at 55/65/75% of your 90% of your max

Bench press
5-5-5 warm up
5-5-5 at 75/85/95%

Thursday 25, June 2015

Warm up:

8 min AMRAP
10 KB swings
10 pass throughs
10 air squats
10 sit ups

Strength:

Strict press
5-5-5 warm up
5-5-5 at 75/85/95%

Chin ups
50 reps - better be a struggle

Metcon:

12 minute clock

1 minute of squat clean 60/42.5kg
1 minute of push jerk 60/42.5kg
2 minutes of squat cleans
2 minutes of push jerk
3 minutes of squat clean
3 minutes of push jerk

Wednesday 24, June 2015

So by today and looking at my programming for the week, I over programmed the shit out of this week, plus had a longish run scheduled, and it is just tooooo HOT for that, so there are some adjustments for the week. :-)

Warm up:

Stays the same for the week

Strength:

Front squats
15 minutes to work up to a 1 rep max

Hang cleans
2x max reps at 75% of your max from last week

Metcon:

Death by Kettlebells

2 swings added EMOM until you can not complete the number of swings in the minute

Minute 1 = 2 swings
Minute 2 = 4 swings
Minute 3 = 6 swings

and so on and so on

Tuesday 23, June 2015

Warm up:

Same as yesterday, and will be all week

Stabilizer:

50 elevated side planks - to each side

Strength:

Deadlift
5-5-5 @ 75/85/95%

Pendlay row
100 reps

Metcon:

Throwing some body weight stuff at you today :)

4x
25 pull ups
25 push ups
25 sit ups
25 calorie row

Monday 22, June 2015

Warm up:

This week will be

8 min AMRAP
10 KB swings
10 pass throughs
10 air squats
10 sit ups

Strength:

Back squat
5-5-5 @ 75/85/95%

Strict press
Training max - either shoot for new PR or max reps

Stabilizer:

100 hollow rocks

Metcon:

100 double unders
10 thrusters 50/37.5kg
80 double unders
8 thrusters 50/37.5kg
60 double unders
6 thrusters 50/37.5kg
40 double unders
4 thrusters 50/37.5kg
20 double unders
2 thrusters 50/37.5kg

Friday 19, June 2015

Warm up:

Fish game
then
3x
10 pull ups
10 weighted OHS
10 box jumps

Strength:

Back squat
1x15 at 65% of your training max from Wednesday

Strict press
5-5-5 @ 65/75/85%

Metcon:

Today is a special birthday WOD - may possibly be the last time we get to celebrate this ones birthday here at BattleBorn. He has grown up under the watchful eye of too many members to count here at the gym. Some giving him advice, some praising him, some helping him work through life problems, but all always having his back and helping to sculpt a great young man. With that, you also have his mothers undying gratitude for being such positive influences in his life.

Evan's Birthday WOD - born 6-19-1996 and he is 19 today

6x

1 deadlift
9 hang cleans
9 front squats
6 push jerk

Rest as needed between rounds
Add weight each set
10 burpees everytime you drop the bar - and you better drop the bar on the last round or you didn't even come close to going heavy or hard enough!

A letter from one of our members on his journey into our United States Air Force - THANK YOU TOM and CHRISTINA

All,


Five months have passed and once again I write to thank you for your support and to tell you about my journey. First and foremost, thank you to all of you; the letters, calls, texts, prayers, and even happy thoughts were great life savers and morale boosters for my time away. Secondly, I graduated from Officer Training School as a Second Lieutenant in the United States Air Force.

My journey started off with a trip to Sacramento Military Entrance Processing Station with my beautiful wife Christina. We got to experience a very heartfelt goodbye and promises to see each other when training was over. Thankfully to a paperwork hiccup my flight to Maxwell AFB in Montgomery, AL was delayed until after dinner on the first day. At the time I was worried about being late, in retrospect I am super happy I was.

The OTS complex, where I would spend the next 11 weeks, is 23 acres or one million square feet. It consists of dormitories, lecture halls, classrooms, a dining hall, and a parade field. What a whirlwind, each day lasted forever, yet my time there was over before it began.

OTS was hard. It physically demanding as it was mentally draining. The days began with lights on at 0430 and being outside and in place for PT by 0435. Classes from 0600 to 1830. Then drill instruction, homework, and dormitory maintenance from 1830 to 2300. Every second of the day was utilized. If one of us was moving too slow, then loud and authoritative instructors would be there to "motivate" us. Their voices cut through everybody and everything. I was able to keep it together for about a week, saying it's just yelling and screaming to add stress, but then TSgt Yi, loudest and most formidable of three military training instructors, taught a class on military customs and courtesies. In this class we got an overview of the history behind the traditions in the military. However, halfway through our class the MTI switched gears and made everything personal by telling us his story and where he came from. He closed the class by thanking us for what we were going through and the service that we have yet to perform. He also assigned us homework, we had to write home to our families and thank them for their support. Not a single one of us had dry eyes after that. I called my wife that night after writing my letters; the first time I got to talk to her since stepping off the plane in Alabama. I was

so thankful to hear her voice, I just sat there and cried for 15 minutes straight saying "I love you" and "I miss you" over and over. I slept really deep that night, and the next day was a little easier knowing that there were still people in my life that love me right back. It never felt like screaming or yelling after that night, just loud and impatient instructions.

I bonded with my squadron over the nine weeks. We learned the importance of "moving at the speed of excellence." The valuable lesson "do it perfect, do it fast" otherwise four to eight Captains or worse, one of the MTIs would bear down on you and tell you that you didn’t deserve to breath air or dirt. We learned it takes exactly seven minutes for three guys to shower and clean a room to inspection standards and be dressed and posted outside reciting the day’s knowledge. We learned that you can consume a 3000 cal meal in nine minutes and drink three glasses of water in one more.

The classroom lectures held invaluable lessons about history, heritage, strategy, tactics, global events, leadership, profession of arms, drill and ceremonies, and warfare studies. We spend well over 500 hours in the classroom and just as much studying outside it.

Any physical activity like the mock deployment or combatives was a welcome reprieve from the ridged structure inside the classroom, and it was always fun. I would say the most fun I had was during the ropes course. I was helping film for the class video so I got to go up and down the towers more than once. I am super thankful for my time working on signs and displays at Nevada Advertising in high school because walking on a round log 60 feet in the air was a breeze for me.

Just as I was getting settled into a routine at OTS we were performing graduation practice. My wife and parents came to see me graduate, I was so happy to see them! They were there for five days and saying good-bye to them again after graduation was tough. After they left, I had a week of causal status at Maxwell before I flew to go be with my wife for Thanksgiving. Home

cooked food is amazing. From there it was up to Wright-Patterson AFB, OH for more medical screening. I had a chance to visit the AF aircraft museum and wow is it amazing. I want to go back and spend more time there. I didn’t even stop to read a single sign and I couldn’t make it around to see every plane they have there. From Wright-Patterson I got on a plane and flew to San Antonio where I rented a car and drove the 150 miles to Laughlin AFB in Del Rio, TX and began in processing.

After in processing I got to go home and see my sister, parents and wife for Christmas. We had a great time and then Christina and I loaded up our car and truck and drove back on down to Texas. The trip was uneventful and smooth until we got 150 miles from our new home where we came to Fort Stockton, TX at midnight. I needed to gas up the truck but the town was sold out of gas, also the cars that were coming the opposite direction had ice caked on them half an inch thick. So Christina and I decided to get a hotel room for the night. Well, with no gas the town’s hotels were sold out. We were calling a bunch of hotels and found gas on the back side of town (for a little bit more money) when Christina said that one of the local churches was setting up a shelter for everyone who was stranded in town. We arrived at the church and were super thankful as freezing rain had started to fall and coat the town in a few inches of ice.

The next day we put on chains and drove the last little bit to our new home, crisis adverted. First off, Laughlin AFB and Del Rio are awesome. They are slightly bigger than Ridgecrest or Elko at 36,000 people, with just as much to do outdoors. The restaurant selection is really good on the franchise side including things like Chili’s, Applebee's, Wing Stop, and Fuddruckers to name a few. Also, every local dish I've tried has been delicious as well, there's even an old fashion soda jerk and ice cream shop. Three dollar movie night at the theater is currently captivating. I'm super happy to be here. I start pilot training in October and in the mean time I am working as an assistant executive officer for my squadron. It's really cool to see the inner workings and the behind the scenes magic that makes the squadron run. It’s a great learning opportunity.

I am so excited to start the next chapter of this journey. I am ready to take to the sky.

With Care, Love, and Respect,

Tom

Thursday 18, June 2015

Warm up:

Fish game
3x
10 pull ups
10 weighted OHS
10 box jumps

Strength:

Bench press
5-5-5 @ 65/75/85%     of your 90% of your 1 rep max

Hang clean

3x
Max reps at 85% of your 1 rep max from Tuesday

Metcon:

Hall
5 rounds for time of:
225-lb. cleans, 3 reps
200-meter sprint
20 kettlebell snatches, 1.5 pood, 10 each arm
Rest 2 minutes
Post time to comments.

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

Wednesday 17, June 2015

Warm up:

Fish Game
3x
10 pull ups
10 weighted OHS
10 box jumps

Strength:

Squat

Find your TRAINING max for the day - weight, reps, set a goal and DO IT!

Deadlift
5-5-5 at 65/75/85% of 90% of your 1 rep max

Metcon:

Black jack

KB swings 24/16kg
Sit ups - advanced can do GHD sit ups

* Always adds up to 21
20 KB swings and 1 sit up
19 KB and 2 sit ups
all the way down to
1 KB swing and 20 sit ups

Tuesday 16, June 2015

Warm up:

Same all week

Fish game
3x
10 pull ups
10 weighted OHS
10 box jumps

Strength:

Hang clean
Find a 1 REP MAX

Barbell curls 100 reps

Metcon:

12 min AMRAP
5 thusters 42.5/30kg
10 v-twists - each side
15 ring push ups
20 OH walking lunges - 10 e/s 20/15kg

Monday 15, June 2015

Warm up:

Fish game on the rower
Then
3x
10 pull ups
10 weighted OHS
10 box jumps

Strength:

Squat
5-5-5
at
65/75/85% of your 90% of your 1 rep max

Strict press

Find your training max today -

You can start at whatever percentage of your TM you want. However, I advise you to start with the lightest percentage that you can put on the barbell. Remember that below is just an example of how to work up. It's not the only way.
There's no reason why you can't do bigger jumps or do multiple sets at the same percentage. The goal of this lift, on this day, is to set a personal record. Do what's necessary.

Metcon:

WE DID A SCALED VERSION OF THIS HERO WORKOUT - SEE BELOW POST FOR WHAT WE DID

Servais
For time:
Run 1.5 miles
Then, 8 rounds of:
19 pull-ups
19 push-ups
19 burpees
Then,
400-meter sandbag carry (heavy)
1-mile farmers carry with 45-lb. dumbbells
Post time to comments.

U.S. Air Force Senior Airman Adam Servais, of Onalaska, Wisconsin, died Aug. 19, 2006, in Uruzgan Province, Afghanistan, when his vehicle came under hostile fire. The 23-year-old was assigned to the 23rd Special Tactics Squadron, Hurlburt Field, Florida. Servais is survived by his parents, Peter and Susan; and sister, Laura.

OUR VERSION:

800m run
8x
19 pull ups
19 push ups
19 burpees
then
800m farmers carry

Thursday 11, June 2015

Warm up:

4 minutes jump rope
50 twinkies
50 back extensions
25 band pull aparts
25 PVC dislocates

Strength:

Hang clean
Training max - TM
then
5-5-5 at 85% of your max for the day

Deadlift:

SLDL

50 at 50% of your 90% of your 1 RPM
As many sets as needed

Metcon:

4x
400m run
400m row
400 single jumps

Wednesday 10, June 2015

Warm up:

4 minutes jump rope
50 twinkies
50 back extensions
25 band pull aparts
25 PVC dislocates

Strength:

Back squat - TM (training max)

TODAY is the day to set a Training max for the day - we are making a goal to set a PR, but this day is based on how YOU feel today!!!!
You can start at whatever percentage of your TM you want. However, I advise you to start with the lightest percentage that you can put on the barbell. Remember that below is just an example of how to work up. It's not the only way.
There's no reason why you can't do bigger jumps or do multiple sets at the same percentage. The goal of this lift, on this day, is to set a personal record. Do what's necessary.

Example:

• 10% x 5
• 20% x 5
• 30% x 5
• 40% x 5
• 50% x 3
• 60% x 3
• 70% x 1
• 80% x 1
• 90% x 1
• 100% (TM) x PR set

Bench press

5-5-5 at 70/80/90% of your 90% of your 1 RPM

Metcon:

EMOM 12 minutes

3 burpees
3 ground to overhead 65/45kg

Tuesday 9, June 2015

Warm up:

4 minutes jump rope - any style
50 twinkies
50 back extensions
25 band pull aparts
25 PVC dislocates

You will notice skill and stabilizer are gone for right now - second lift is replacing "skill" and I am testing time out this week before adding stabilizer or skill in.  If you have time after strength before the metcon, add it in.

Strength:

Deadlift
5-5-5 at 70/80/90% of your 90% of your 1 rep max

Strict press
50 at 70% of your 90% of your 1 RPM - this will take as many sets as needed to get through

LOG YOUR SETS

Metcon:

2000m row

GET THIS SHIT DONE FAST

Monday 8, June 2015

Warm up:

Same all week

4 minutes jump rope
50 twinkies
50 back extensions
25 band pull aparts
25 PVC dislocates

New strength cycle starting for 8 weeks, so things will look a little different on the board.

Strength:

Back squat

5-5-5 at 70/80/90% of your 90% of your 1 rep max

Hang clean
2x max reps at 70% of your 90% of your 1 rep max

LOG YOUR TOTAL REPS

Metcon:

12 min of 40 second work set, 20 second rest, completed as a circuit

KB swings 32/24kg
KB cleans 24/20kg
KB press 20/16kg

New Program starting the week of 6-8-15

Hey you

So after last weeks mid year assessment, we are starting a new 8 week cycle this coming Monday the 8th.

We will still be following our basic strength cycle, but with some added volume, explosiveness, and lifts on days.

BE SURE to have your 1 rep max lifts from last week, as we will BE USING those numbers in the weeks to come!!!

After our 8 weeks, we will assess how everyone feels, and then continue or adjust certain peoples programs for what they are looking for.

We also have a squat challenge on one of the boards, it is a 12 week cycle that is sure to kick your ass!

Looking forward to seeing all you athletes get into the beach body season with a smile on your face!