Monday

We are starting a slight taper this week since so many athletes are going to be competing on Saturday.  For those of you who are not competing you will be testing your 1RM at a couple of different lifts so the taper will do you well.  Leave a little in the tank on every workout this week.


Power:
Dead lift, find your 3 rep max


Speed:
Hang clean, 7 @ 65%, 6 @ 70%, 5 @ 75%, 4 @ 80%, 3 @ 85% 2 @ 90%

Skill/Conditioning:
On the :00 do three consecutive broad jumps (touch and go)
on the :30 handstand walk back to your starting position

repeat 5 times.

Sunday

Time under tension overhead squat-
5x5 @ 60%
6 seconds down, bounce out of the hole for 1 second up.  1 minute rest between each of the 5 rounds.


Low snatch balance-
Starting in the low squat position, heave the bar up and punch under it fast.
5-5-5-5 @ 65% of Snatch 1RM

3 rounds of....
1 minute max rep burpees
1 minute max rep double unders
1 minute rest

We will be lifting at Cuspis at noon as a group.

Saturday... Active Recovery

Spend a minimum of 30 minutes doing a form of active recovery.

Easy swim, bike, run, yoga, roll out, stretch, row.  Just keep the intensity low

8th anniversary of Operation Redwings... what did you think we would be doing today

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Saturday will be our first active recovery day.  If you live in Denver we are doing a group open water swim around 1pm at bear creek park in Big Soda Lake.  If you don't live in Denver, you should move here like every other dirty hippy in the country! 

Thursday.... It's snatchtastic!

Movement prep:  Spend a lot of time time rolling out the pecs.  Work on internal and external shoulder rotation for a solid 20-30 minutes before you even pick up a bar.  Having overly tight chesticles pulls the shoulder into internal rotation causing us to bail on that bar.  Those reps don't count!


Snatch:
80% OTM X3
rest 1 additional minute
85% OTM X3
rest 1 additional minute
90% , 1 every 90 seconds X3

Time under tension dead lift-
60% 1RM, fast pull to the top, slow lower through the negative for 7 seconds.  Touch and go.
Fast up / sloooow down.
5-5-5-4-4-4

Run-
10x 1 minute max efforts. 30 second recovery between each.



* When we move to the new site there will also be no bull shit programming for endurance athletes.  So if you know of anyone trying to go long let them know shit is about to hit the fan!

Wednesday

I know that Sean got upset that we weren't squatting heavy today or yesterday so I got a lil butter for you....


Front Squat-
2x6 @ 80%
2x4 @ 85%
2x2 @ 90%

Drop squat (in a front rack position unhinge the hips and drop straight into your lowest position.  There is no negative or eccentric phase of this movement)
5-5-5 @ 50%


Conditioning-
2 rounds for time of....
20 Kettle bell swings (70/55)
10 muscle ups


Big news guys!!!  I will be launching a new site that will allow for interactive tracking of all workouts.  It will feature videos of movement prep and many of the movements that we are doing each day.  It will have a bunch other cool features and information for competing and nutrition and picking up chicks and shit.

Tuesday

Press
8-7-6 @ 70%

Push Press
8-7-6 @ 80% press 1RM

Jerk
8-7-6 @ 90% Press 1RM

4 rounds for time of....
10 Wall ball
15 Ring dips
20 toe to bar
rest 2 minutes then...
run 1k

Monday....Funday....Just kidding, this is going to suck balls!

Touch and go power cleans
5 on a :30 send off at 80% PC 1RM for 5 minutes

2 minutes max rep rope climbs

Conditioning:
5x400m row on a 2 minute send off.
rest 5 minutes
tabata shuttle sprints.

Sunday

Speed:
 Box squat, 2 every :30 for 6 minutes @ 50% 1RM.
Explode out of the hole.

Conditioning:
Death by thrusters (65/95)
as soon as you fail rest 1 minute
3 minutes max rep double unders

Saturday

Keep it together everyone.  We have one more tough week then we taper for some testing.  I am excited to see how everyone improves so keep putting the work in, delay gratification the results will come.

Hang Snatch

3-3-3 @  75%
2-2-2 @ 85%
1-1-1 @ heaviest possible


Use snatch 1RM for percentages


Strength Conditioning:
7 Weighted HSPU on the even minute
7 weighted pull ups on the odd minute

14 minutes total

.

Friday, yeah it's a bit early.... I'm fucking motivated.

Strength-

Back squat:

2x8 @ 65%

2x6 @ 75%

2x3 @ 85%


Dead lift:
2-2-2 @ 90%
1-1-1 @ 92%

Rest as needed between sets


Conditioning-

10 minute circut of the following movements....
Prowler push
Stone to shoulder
Farmer carry

We will be doing them at Cuspis in a team circuit where 1 athlete pushes the sled 50 ft while the other preforms as many stone to shoulder as possible and the third does farmer carry for max distance. When athlete 1 finishes the sled push they rotate to the stone, stone rotates to the farmer carry, farmer carry to the prowler.

If you are a loser and can't manage to find just two friends then you are pathetic. Think of something to do with those three movements (or variations of them) and post your comments to the board....loser.

Thursday.... Heavy shit then fast shit then crazy ass conditioning shit! (are you noticing a pattern here, Bro?)

Power/Speed:
1 Jerk every 90 seconds X 6 reps
start at 90% 1RM and increase by 5lbs per lift.


Speed:
Depth/rebound jump
1 every :10 for 4 minutes at 30 inches

http://youtu.be/_FZM29fV1oc


Conditioning:
7 minute Push Press/ box jump ladder
4 push press (75/55)
2 box jumps (24/20)
8 push press
4 box jumps
16 push press
8 box jumps
32 push press
16 box jumps

the numbers continue to double until the 7 minutes is up.

Heavy shit..... Yeah, we gonna pick it up!!

Movement prep:
~ring rows
~ lacross ball the arse cheeks ( 4 minutes each minimum)
~ pvc shoulder opener


Strength:

Front Squat

OTM X6 start at 90% increase by 5lbs




Conditioning:
5, 2 minute rounds of...
10 Push ups
5 hang cleans
max rep front rack step ups (20")

I highly dislike "RX" weight assignments but for shits and giggles lets make this one 155/115#

Rest 1 minute between rounds

Tuesday 3/18

Speed:
Snatch balance
5-5-5 @ 60% snatch 1RM
1-1-1-1-1 @ 95% 1RM


Strength:
10 weighted ring dips on the minute X3
8 weighted ring dips OTM X3
6 weighted ring dips OTM X3




Conditioning:
Row 2min,  rest 3 minutes
Row 2 min,  rest 2 minute
Row 2 min, rest 1 minute
Row 2 min, 1 minute max effort burpees. (immediately following row)

15 minute continuous running clock.  Record each row distance and number of burpees.

Do you even lift bro?? You do today chump!

Speed:
  Banded dead lift,

do 3 fast reps every :30 for 5 minutes @ 50-60% 1RM


Strength:
AMRepsAP in 10 minutes of....
body weight thruster ( 3/4 BW for the ladies)


Conditioning:
1 set max rep bar muscle ups
rest 1 minute
1 set max rep chest to bar pull ups
rest 1 min
1 set max rep pull up

Sunday 6/16 "Watcha Bench??"

Movement Prep:
Work on opening the shoulders for front rack.  If I remember, I will post some pictures of a good stretch for that.
Roll out the Chesticles (pec major) and deltoids.


Speed:
Hang cleans
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 90%
2 @ 90%

If you don't know your HC 1RM, use your power clean 1RM.


Strength/Power:
Bench:
5 @ 60 %
4 @ 70
3 @ 80
2 @ 90
1 @ 1RM
8 @ 80%


Conditioning:
AMRAP in 8 minutes of....

15 toe to bar
7 burpee

Ohh you think cause it's Saturday you're gonna catch a break??? Fuck no! This shit is 365!

As we move forward I will begin to explain the reasoning for this madness, for right now put the work in.  If your body feels overly run down on a given day then reduce the weights to 30-40% of 1RM and complete the set focusing on speed and technique.



Movement Prep:
Do this....

And this......

Strength:

Snatch
 every minute on the minute (EMOM for future reference)
x7 @ 90% of your 1RM


Overhead squat
2-2-2 @ over 90% 1RM



Conditioning:

Handstand push up
50 for time
Rest 3 minutes
10 sets of 20 unbroken double unders for total time (60 unbroken will count as 3 sets)

*Record time separately

It's Friday, let's lift some moderately heavy shit

Movement prep:
Hit the glutes.  Spend at least 5 minutes per ass cheek rolling on that lacrosse ball.  Then get your lower back really good.  Touch off the IT band and quad with the roller.



Box squat:
Set box 1-2" Below parallel.  Slow controlled decent.  Come to a complete stop.  Explode up quickly.
8-7-6 @ 60%
Speed is the key!


Clean Grip Dead Lift:
8-7-6 @ 75% 1RM


Weighted Muscle up:
1 weighted muscle up every :10 seconds.  As soon as you fail go to 1 every :15.  When you fail there, go to 1 every :20.  If you fail there go to 1 every :30.  Go for ten minutes.

5-10lbs - girl weight
10-20lbs- man weight
20-30lbs- Ranger weight

It's Thursday, let's lift some heavy shit!

Movement Prep:
Biceps!  stretch those beasts out!  They may be good for picking up chicks at the beach but if the are too tight you aren't going to be able to hit a fast lock out on those jerks.  This is what is known as antagonist pre fatigue.  We are using the opposite muscle group (yeah the triceps) Stretching the opposite group aggressively will help.  Working some hip speed drills will help too.  Try tying a couple of bands to some heavy ass kettlebells or dumbells, wrap the other end to a barbell and just work on fast hip open/close movements.

Strength:
Do 5 rounds of...
 1 strict press, 2 push press, 3 push/power jerk, 4 split jerk
Rest 2 minutes between rounds.
The bar doesn't come down until all 10 reps are done!
Weight is 80% of Strict Press 1 RM

Speed:
1 Box Jump every 10 seconds for 5 minutes.  With.... you guessed it mother fucker, EXTERNAL LOAD!  Wear a vest.  Don't have a vest??  Get a fucking vest!  or hold some dumbells in your little girly hands.


Conditioning:
Max rep unbroken Kettlebell swings (Pick a weight that you can move AT LEAST 20 times)

Cool down:
I don't know, drink some chocolate milk or something.

Don't do this workout until Wednesday 6/12

Strength

Clean- OTM x7 @ 90%

Front Squat- 2-2-2-2 @ 90%

Weighted Pull Ups.  15% of best max rep w/load x 6 rounds. Complete with as little rest as possible.
(So if you can do 60 unbroken pull ups, you are going to be doing sets of 9)
*with load means put as much fucking weight on your shit as you can handle.


Conditioning

4-2 minute sets of...

Row 500m

ME DU

rest 1 min between sets

Tuesday 6/11

I haven't even done Monday's bad ass training and I am already posting Tuesday???  WHAT!?!?!

Speed
Romanian Snatch Balance
3-3-3-3-3-3 @ 75% Snatch 1RM, S/O OTM

Hang Snatch
3-3-3-3-3 @ 70% Snatch 1RM, rest as needed


Strength
Over Head Squat
7-6-5 @ 80% 1RM


Conditioning 

* Several hours prior to Speed/Strength sets.....
Swim 5x100, 6x50.  Rest = 1/2 of swim time

C2- After Speed/Strength sets...
tabata burbee



If you think you have the balls to follow TF Black programming, have the decency to post results to the comments.

Monday, June 10th

No frills, just do the fucking work!

Strength
Back Squat
3-3-3 @ 90% of 1RM
Dead Lift
1-1-1-1-1-1-1 @ 90% 1RM
Weighted HSPU
6 EMOM x6min @ as much weight as you can do

Conditioning
18-15-12-9-6 of...
Wall ball (heaviest fucker in your arsenal)
Ring dips