5×1 Clean and Jerk

SDHP 3-6-9-12-15-18 (95/65)
K2E 18-15-12-9-6-3
First round 3 SDHP, 18 K2E – Last Round 18 SDHP, 3 K2E

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STANDARDS
5/1 10X READY POSITION

1/1 10X READY

TRANS R/P 10X

Swim for 30 minutes

"ROY"

Modified

Five rounds for time of:
205 pound Deadlift, 15 reps
20 Step Ups with Pack, 24 inch box
15 Pull-ups
5&1 x 1 Trgt

Dri-Fire Rifle

3 Rds Bas 2-minute all Around

5×3 Snatch

1000m Row
50 Sledge Hammer Swings
10 Tire Flips
40 Walking Lunges
10 Tire Flips
50 Sledge Hammer Swings
1000m Row

Dri-Fire

Warm up (repeat 2 times)

• 1 x 50m Freestyle Swim (even pace), rest 0:15 / 50m
• 1 x 50m Breaststroke Swim (even pace), rest 0:15 / 50m

Build up-60%


• 4 x 50m Breaststroke Arms and fly kick with fins, rest 0:15 / 50m
• 2 x 50m Freestyle Swim, rest 0:10 / 50m
• 2 x 50m Breaststroke DPS, rest 0:15 / 50m

Core-70%

• 4 x 100m Freestyle Swim, rest 0:20 / 100m
• 4 x 100m Breaststroke DPS, rest 0:20 / 100m
• 4 x 100m Freestyle Swim, 50/50 Easy + Effort, rest 0:20 / 100m

Warm down-60%

• 1 x 100m Freestyle Easy, rest 0:20 / 100m
• 1 x 100m Easy Any Stroke, rest 0:20 / 100m
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Rain Out Alternative:

5×3 Snatch

1000m Row
50 Sledge Hammer Swings
10 Tire Flips
40 Walking Lunges
400m Run
1000m Row

Dri-Fire

Saw this and like it:

Mental Toughness Guidelines

1) Don't go to complete failure. Stop and rest before digging yourself into a deep hole. Stop with 1-2 reps left and rest then instead of going to complete failure before stopping.

2) Limit your rest to 5 breaths. That's it.

3) No rest between transitions. This is the hardest one. Move right from one exercise to the next and start it. Your mind will want to rest. Your body doesn't need to. You'll surprise yourself.

4) The darker things get, the shorter term your thinking needs to be. When things rally suck, just tell yourself, "one rep at a time." - don't think about the whole set.



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5×3 HSPU (Handstand Push-ups)

“Angie”
100 Pull-ups
100 Push-ups
100 Air squat
100 Sit-ups
Anyway you want to split it up

Repeat for 15 minutes:

20 seconds of pullups
20 seconds of situps
20 seconds of squats

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15 Minutes Free Style: 80% Effort

Warm Up - Swings/Muscle Up Work


20 Lunges
20 Pull-ups
20 Sit-ups
20 Kb swings
Rifle Up Downs
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15 Lunges
15 Pull-ups
15 Sit-ups
15 Kb swings
Rifle Up Downs
******************
10 Lunges
10 Pull-ups
10 Sit-ups
10 Kb swings
Rifle Up Downs
*******************
5 Lunges
5 Pull-ups
5 Sit-ups
5 Kb swings
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Dri-Fire Pistol
Dri-Fire Rifle

Warm up (repeat 4 times)

• 1 x 25m Freestyle Swim (even pace), rest 0:10 / 25m
• 1 x 25m Backstroke Swim (even pace), rest 0:10 / 25m

Build up (repeat 8 times)

• 1 x 25m Freestyle Catch Up, rest 0:10 / 25m
• 1 x 25m Streamline Kicking, rest 0:10 / 25m

Core

• 12 x 100m Freestyle Swim, leave on 01:10 / 100m

Warm down

• 4 x 50m Easy Any Stroke, rest 0:15 / 50m
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Rain Out Alternative:

Lunge drain to drain
20 Pull-ups
20 Sit-ups
20 Kb swings
20 Sledge Swing R/L
Lunge drain to drain
15 Pull-ups
15 Sit-ups
15 Kb swings
15 Sledge Swing R/L
Lunge drain to drain
10 Pull-ups
10 Sit-ups
10 Kb swings
10 Sledge Swing R/L
Lunge drain to drain
5 Pull-ups
5 Sit-ups
5 Kb swings
5 Sledge Swing R/L

Bas Rutten all around work out.

Warm up (repeat 4 times)


• 1 x 25m Freestyle Swim (even pace), rest 0:10 / 25m
• 1 x 25m Backstroke Swim (even pace), rest 0:10 / 25m
***************************************************************
Build up (repeat 8 times)


• 1 x 25m Freestyle Catch Up, rest 0:10 / 25m
• 1 x 25m Streamline Kicking, rest 0:10 / 25m
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Core


• 8 x 100m Freestyle Swim, leave on 01:10 / 100m
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Warm down


• 4 x 50m Easy Any Stroke, rest 0:15 / 50m

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10 Minutes AMRAP

10 left Sledge
10 Ring Push Ups
10 Right Sledge
10 Sandbag Clings

Saw this and liked it:

1) Take Responsibility for your own fitness.
Self Educate through professional reading, seminars, etc.
Stop “working out” and start “training”.
Make training a professional habit - not a burden. Not an afterthought.

2) Fix your diet.
Don’t eat crap.
Good nutrition doesn’t take rocket science. It takes discipline.

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FITNESS ATTRIBUTES OF A TACTICAL ATHLETE
1) High Relative Strength
2) High Work Capacity for Short/Intense Events
3) Stamina for multiple events over a long duration/stamina for a long event.
4) Mental Toughness
5) Durability for a long career.

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Front Squat:
3-3-3-3-3
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5 Push Press
5 OHS
5 Deadhang Deadlifts
5 Burpess
1 Prone rifle shot w/reload
1 kneeling Rifle shot w/reload
1 Standing Rifle Shot w/reload
1 Pistol Shot with Transition
250 M Row
5 Rounds

Mon. 07-12-10 Mark's Wod

Back Squat 5×5
Calf Work Out
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5 min AMARAP
5 Thrusters 95/65
10 Toe 2 Bar

1 min Rest

5 min AMRAP
5 HSPU
10 Sit-ups

1 min Rest

5 paralett sit through
10 KB swings 53/35

Mon. 07-05-10 Mark's Wod

Gymnastic Warm Up

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5 Rounds for time of:
10 Snatch Grip Deadlifts (65#)
8 Hang Power Snatch
6 Snatch Squat

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Dri Fire

Sat. 07-03-10 Mark's Wod

1 min of each
Ball Rotations against the Wall
Situps
Push ups
Jump Rope
Slam Balls
1 min rest
3 Rounds for Time

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Carbine Dri-Fire Standards

Fri. 07-02-10 Mark's Wod

Gymnastic Warm Up
Muscle Up progression


Cold Dry Fire Pistol/Carbine x 5

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats
From Main Site

Warm Low Light Dry Fire Pistol/Carbine x 5

From Main Site