Week 4

September 21 - 27th

Day 1

A. 4 x AMRAP (-1) cgbp 220#, rest 2-3min btw sets  7/6/6/5

B. 4 x AMRAP (-1) weighted pull-ups @ 50#, rest 2-3min btw sets  5/5/5/5

C. 1 set strict hspu to failure  7 reps

+

D. Aerobic Power Intervals  3:33.5 (1:46.7), 3:33.4 (1:46.7), 3:33.3 (1:46.6)

5 x 1000m row, rest 3:50 btw sets   3:33.6 (1:46.8)

E. 10min flexibility

Day 2

AM

A1. 12sec AD sprint, rest 2min then A2  17, 18, 16, 14, 13, 13cal

A2. 12sec sled push @ 3225#, rest 2min then back to A1, x 6 
79’2, 85’, 71’, 66’, 64’, 64’

PM

A. 10-15min Clean & Jerk Practice – you pick drills, do not exceed 75-95#

-rest/prep as needed-

B. EMOM 8:00 – 1 clean & jerk  135, 185, 205, 225, 245, 255, 265F, 265F

rest to 10:00, then C (85% of B… you will only have 2min to get barbell set up at 85% of heaviest rep of B)

C. AMRAP 8:00 @ 80% effort

1 clean & jerk @ 85% (215#)  2+45 DU

2 rope ascents

100 double unders

rest 5:00

+

100 wall balls for time  25-20-15-10-5-5-20  4:04

D. body maintenance 

Day 3

A1. AMRAP (-2) snatch grip deadlift @ 285#, rest 30sec then A2  3-3-3-3

A2. 100’ sled tow w/long straps – 325#, rest 2-3min then back to A1, x 3-4

-rest as needed-

B. 10 sets @ 90% aerobic effort

15 cal – AD

10 sit-up-stand-up w/ 25# bumper

10 back extensions

D.  Practice flexibility

Day 4

Rested

Day 5

A. 10min to build single rep back squat… 315, 345, 365, 385pr

B. For time @ 80-85% effort

3-5-7

back squats @ 80% of A  305#  5:18

34” box jumps

rest 6-8min then C

C. For time @ 85% effort

7-5-3

back squats @ 85-90% of A  330#  12:53

34” box jumps

D. 10min flexibility  This sucked a lot.

Day 6 & 7

Active rest/recovery

Week 3

September 14 - 19th

Day 1

A. 4 x AMRAP (-1) cgbp 215# rest 2-3min btw sets  8/7/6/6

B. 4 x AMRAP (-1) weighted pull-ups @ 40#, rest 2-3min btw sets  6/5/5/6

C. 1 set strict hspu to failure  6

+

3:33 (1:46.5)
3:32.7 (1:46.3)
3:31.3 (1:45.6)

D. Aerobic Power Intervals

3 x 1000m row, rest 3:55 btw sets 

Day 2

AM

A1. 12sec AD sprint, rest 2min then A2  16/16/?/14/12/13

A2. 12sec sled push @ 300#, rest 2min then back to A1, x 6  93’3/87’/72’5/47’/61’7

PM

A. 12min to build 1RM hang power snatch, rest exactly 5min  135/155/165/175/185/195/205 ugly

B. AMRAP 6:00 @ 85% effort

4 t2b

8 wall balls to 11’

2 hang power snatch @ 80% of B

rest 6-8min then C  165#  5+12

C. AMRAP 4:00 @ 85% effort

1 hang power snatch @ 90% of B

3 burpee muscle-ups  185#  4 rounds

Day 3

A1. AMRAP (-2) snatch grip deadlift @ 280#, rest 30sec then A2  2/3/3/3

A2. 100’ sled tow w/long straps – 315#, rest 2-3min then back to A1, x 3-4

-rest as needed-

B. 30 tgu – 24kg, total reps, alt arms, perform 6 unbroken ctb pull-ups @ 0:00, 3:00, 6:00, 9:00, 12:00…

-rest as needed-  16:38

C1. 10 ghd sit-ups, rest 30sec then C2

C2. 30sec Sorenson hold, rest 30sec then back to C1, x 5

D. practice flexibility

Day 4

5 rounds:
10:00 AD
:30 FLR and SB R&L

Day 5

A. 10-15min Snatch Practice – you pick drills, do not exceed 75-95#

-rest/prep as needed-

B. EMOM 8:00 – 1 snatch, load bar each minute until you reach limit… if you fail a rep, rest to top of minute and try again… if you fail again, shut it down… start at 135#

rest to 10:00, then C (85% of B… you will only have 2min to get barbell set up at 85% of heaviest rep of B)  135/155/165/185/195 F/195 F/195

C. AMRAP 8:00 @ 80% effort

1 snatch @ 85% of B  165#

2 rope ascents

200m run

rest 3:45  4+ Run to street

+

20 strict hspu for time  3/3/3/3/3/3/2  4:38

Day 6

Barbell set @ 95#

A. AMRAP 2:00 @ 80% effort, x 2  10 BJ / 11 BJ

200m run

30 deadlifts

25 bjsd – 24”

rest 4min then B

B. AMRAP 2:00 @ 80% effort, x 2  1+15 / 1+11

10 hang power clean to overhead

10 burpees over bar

rest 4min then C

C. AMRAP 2:00 @ 80% effort, x 2  2 / 2+3

10 ohs

30 double unders

rest 10-15min then repeat A + B + C

Week 2

September 7th - 12th

Day 1

A. 4 x AMRAP (-1) cgbp @ 85% 1RM, rest 2-3min btw sets  210#  6/8/6/6

B. 4 x AMRAP (-1) weighted pull-ups @ 35#, rest 2-3min btw sets  6/6/5/5

C. 1 set strict hspu to failure  3 hspu

+

D. Aerobic Power Intervals

3 x 1000m row, rest 4min btw sets

3:35.9 (1:47.9)
3:36.3 (1:48.1)
3:35.5 (1:47.7)

Day 2

AM

A1. 12sec AD sprint, rest 2min then A2  17/19/18/16/12/11 cal

A2. 12sec sled push @ 275#, rest 2min, x 6  89’5/87’9/77’9/79’10/60’1/62’5

PM

A. 12min to build 1RM clean & jerk, rest exactly 5min then B  185/205/225/245/255

B. AMRAP 4:00 @ 85% effort

5 wall climbs

3 c & j @ 85% of A

10 unbroken double unders

rest 10-12min, x 2  1+6/1+7

Day 3

A1. AMRAP (-2) snatch grip deadlift @ 275#, rest 30sec then A2  5/4/4

A2. 100’ sled tow w/long straps – 300#, rest 2-3min then back to A1, x 3-4 4 sets

B. 30 tgu – 24kg, total reps, alt arms, perform 7 t2b @ 0:00, 3:00, 6:00, 9:00, 12:00…

-rest as needed-  10:03 (I forgot to do T2B)

C1. 10 ghd sit-ups, rest 30sec then C2

C2. 30sec Sorenson hold, rest 30sec then back to C1, x 5

D. practice flexibility

Day 4

A. 30-60min Z1 activity

B. accumulate 90sec of SB + 2min of FLR

C. Yoga or body maintenance

4 Rounds @ Z1 pace:
5:00 AD

20 Squats
10 Pushups into a :30 FLR

100 single unders

20 walking lunges

:30 side bridge R&L

Day 5

A. 10-15min Snatch Practice – you pick drills, do not exceed 75-95#

-rest/prep as needed-

B. EMOM 8:00 – 1 snatch, load bar each minute until you reach limit… if you fail a rep, rest to top of minute and try again… if you fail again, shut it down… start at 135#

rest to 10:00, then C (85% of B… you will only have 2min to get barbell set up at 85% of heaviest rep of B)  135/155/165/185/195/205F/205F

C. AMRAP 8:00 @ 80% effort  4+1

1 snatch @ 165#

2 rope ascents

200m run

rest 4:00 

+

20 strict hspu for time

5/1/3/3/2/2/2/1/1  7:03

Day 6

Barbell set @ 85#

A1. 10 power cleans + 10 burpees over bar, rest 30sec then A2  :39/:41/:36

A2. AMRAP 30sec – ring muscle-ups, rest 30sec then A3  7/3/4

A3. 30sec AD @ 90% effort, rest 30sec then back to A1, x 2  11cal/11cal/13 cal

rest 5min, then the B’s

B1. 7 thrusters + 7 pull-ups, rest 30se then B2  :26/:26/:26

B2. 15cal row, rest 30sec then B3  :34/:34/:38

B3. 20 unbroken wall balls, rest 30sec then back to B1, x 2  :41/:41/:40

rest 5min then do A1. A2. A3. B1. B2. B3, rest 30sec @ dots.

Welcome

This is Doug DeMarco's training blog.  I have been training using the ever-evolving CrossFit methodology mixed with strength and conditioning.   

THAT'S ME

Patrick Neill is my personal coach.  He holds multiple OPEX certifications and has been in the S&C field for many years.  Pat owns RedShed CrossFit, a Strength and Conditioning facility in Mount Olive, New Jersey.  I have been a coach there since 2012.  I am currently a Health and Physical Education teacher in the Mount Olive School district.

COACH PAT

In this blog, I will post my training each day.  The workouts are tailored to my needs and weaknesses and may not benefit everyone.