Main Set: Sand Bag Mile
L3: Move a 1/2 body weight SandBag 1 mile as fast as you can
L2: Move a 1/2 body weight Sand Bag 800 Meters
L1: Move Sand Bag of your choice 400 Meters (do not go too light, this is supposed to make you work!)
Go Hard!
Rayne
5/2/09 Saturday
Warm up!
Main Set: Sand Bag Mile
L3: Move a 1/2 body weight SandBag 1 mile as fast as you can
L2: Move a 1/2 body weight Sand Bag 800 Meters
L1: Move Sand Bag of your choice 400 Meters (do not go too light, this is supposed to make you work!)
Go Hard!
Rayne
Main Set: Sand Bag Mile
L3: Move a 1/2 body weight SandBag 1 mile as fast as you can
L2: Move a 1/2 body weight Sand Bag 800 Meters
L1: Move Sand Bag of your choice 400 Meters (do not go too light, this is supposed to make you work!)
Go Hard!
Rayne
5/1/09 Friday
Warm up!
Main Set!
L3: Reps: 60, 50, 30, 20
- Wall ball tosses
- Jump rope double unders
L2: Reps 40, 30, 20, 10
- Wall ball tosses
- Jump rope double unders
L1: Reps 30, 20, 10
- Wall ball tosses
- Jump rope double unders
*If you do not have a double under then do double the reps as singles
Main Set!
L3: Reps: 60, 50, 30, 20
- Wall ball tosses
- Jump rope double unders
L2: Reps 40, 30, 20, 10
- Wall ball tosses
- Jump rope double unders
L1: Reps 30, 20, 10
- Wall ball tosses
- Jump rope double unders
*If you do not have a double under then do double the reps as singles
Train Hard!
Rayne
4/30/09 Wednesday
Warm up!
Main Set:
L3: Weighted*
5 x 6 Dips
5 x 6 Pull ups
5 x 6 Pistol Squats
L2: Weighted*
3 x 6 Dips
3 x 6 Pull ups
3 x 6 Pistol Squats
L1:
3 x 6 Dips
3 x 6 Pull ups
3 x 6 Pistol Squats
*wear weight vest or hold dumbbell between your knees or feet.
Main Set:
L3: Weighted*
5 x 6 Dips
5 x 6 Pull ups
5 x 6 Pistol Squats
L2: Weighted*
3 x 6 Dips
3 x 6 Pull ups
3 x 6 Pistol Squats
L1:
3 x 6 Dips
3 x 6 Pull ups
3 x 6 Pistol Squats
*wear weight vest or hold dumbbell between your knees or feet.
Train Hard!
Rayne
4/28/09 Tuesday
Warm up!
Main Set: Barbell Buddy (see rules below)
L3: (moderate load)
60 Power clean and jerks
60 Front squats
240 Kettlebell Snatches
L2: (light load)
60 Power clean and jerks
60 Front squats
240 Kettlebell Snatches
L1: (light load)
30 Power clean and jerks
30 Front squats
120 Kettlebell Snatches
Rules:
1) This is a two person session- one rests while the other works
2) Each partner must complete half of the listed reps (in any rep scheme you like)
3) Once you begin, the barbell or KB may not be placed on the ground, rest if you must, but do not put the barbell on the ground.
4) If you do not have a training partner, go into the day room and turn over the stratos until a training partner falls out! If this fails, split the reps how you like and rest no more then 30 secs at a time.
5) this is for time - go hard and fast!
Nearing the end of the 50k beat down - I am "Beat Down"!
Train Hard!
Rayne
Main Set: Barbell Buddy (see rules below)
L3: (moderate load)
60 Power clean and jerks
60 Front squats
240 Kettlebell Snatches
L2: (light load)
60 Power clean and jerks
60 Front squats
240 Kettlebell Snatches
L1: (light load)
30 Power clean and jerks
30 Front squats
120 Kettlebell Snatches
Rules:
1) This is a two person session- one rests while the other works
2) Each partner must complete half of the listed reps (in any rep scheme you like)
3) Once you begin, the barbell or KB may not be placed on the ground, rest if you must, but do not put the barbell on the ground.
4) If you do not have a training partner, go into the day room and turn over the stratos until a training partner falls out! If this fails, split the reps how you like and rest no more then 30 secs at a time.
5) this is for time - go hard and fast!
Nearing the end of the 50k beat down - I am "Beat Down"!
Train Hard!
Rayne
4/26/09 Sunday
Warm up!
Main Set:
L3: Heavy
5 x 3 Over Head Squat
5 x 5 Back Squat
1 x 5 Dead Lift
L2: Heavy
5 x 3 Over Head Squat
5 x 5 Back Squat
1 x 5 Dead Lift
L1: Mocerate Loading (focus on correct movement)
5 x 3 Over Head Squat
5 x 5 Back Squat
1 x 5 Dead Lift
I can barely ride off of a curb! This Kid is SICK!
Train Hard
Rayne
Main Set:
L3: Heavy
5 x 3 Over Head Squat
5 x 5 Back Squat
1 x 5 Dead Lift
L2: Heavy
5 x 3 Over Head Squat
5 x 5 Back Squat
1 x 5 Dead Lift
L1: Mocerate Loading (focus on correct movement)
5 x 3 Over Head Squat
5 x 5 Back Squat
1 x 5 Dead Lift
I can barely ride off of a curb! This Kid is SICK!
Train Hard
Rayne
4/25/09 Saturday
Warm up!
Main Set:
L3:
Run 1 mile
50 Kettle Bell Swings
Run 1200m
50 Kettle Bell Swings
Run 800m
50 Kettle Bell Swings
Run 400m
50 Kettle Bell Swings
L2:
Run 1200m
25 Kettle Bell Swings
Run 800m
25 Kettle Bell Swings
Run 400m
25 Kettle Bell Swings
L1:
Run 800m
25 Kettle Bell Swings
Run 400m
25 Kettle Bell Swings
Main Set:
L3:
Run 1 mile
50 Kettle Bell Swings
Run 1200m
50 Kettle Bell Swings
Run 800m
50 Kettle Bell Swings
Run 400m
50 Kettle Bell Swings
L2:
Run 1200m
25 Kettle Bell Swings
Run 800m
25 Kettle Bell Swings
Run 400m
25 Kettle Bell Swings
L1:
Run 800m
25 Kettle Bell Swings
Run 400m
25 Kettle Bell Swings
Train Hard
Rayne
4/24/09 Friday
Rest Day!
The Bear Crawl!
I have nothing to offer but blood, toil, tears, and sweat
- Sir Winston Churchill
Enjoy your rest day!
Rayne
4/23/09 Thursday
Warm up!
Main Set: True Believer
L3:
15x Dead Lifts @ 50% 1RM
12x Dead Lifts @ 60%
10x Dead Lifts @ 65%
8x Dead Lifts @ 70% (1x lift every 30 seconds)
6x Dead Lifts @ 75% (1x lift every 30 seconds)
5x Dead Lifts @ 80% (1x lift every 30 seconds)
L2:
15x Dead Lifts @ 50% 1RM
12x Dead Lifts @ 60%
10x Dead Lifts @ 65%
8x Dead Lifts @ 70% (1x lift every 30 seconds)
6x Dead Lifts @ 75% (1x lift every 30 seconds)
5x Dead Lifts @ 80% (1x lift every 30 seconds)
L1:
4 x Dead Lifts @ 70% of 1rep max (1x lift every 30 seconds)
2 x Dead Lifts @ 75% of 1rep max (1x lift every 30 seconds)
2 x Dead Lifts @ 80% of 1rep max (1x lift every 30 seconds)
"Somewhere a True Believer is training to kill you. He is training with minimal food or water, in austere conditions, training day and night. The only thing clean on him is his weapon and he made his web gear. He doesn't worry about what workout to do - his ruck weighs what it weighs, his run ends when the enemy stops chasing him. This True Believer is not concerned about 'how hard it is;' he knows either he wins or dies. He doesn't go home at 17:00, he is home. He knows only The Cause. Still want to quit?"
- Nous Defions Doc
http://www.professionalsoldiers.com/
Train Hard!
Rayne
Main Set: True Believer
L3:
15x Dead Lifts @ 50% 1RM
12x Dead Lifts @ 60%
10x Dead Lifts @ 65%
8x Dead Lifts @ 70% (1x lift every 30 seconds)
6x Dead Lifts @ 75% (1x lift every 30 seconds)
5x Dead Lifts @ 80% (1x lift every 30 seconds)
L2:
15x Dead Lifts @ 50% 1RM
12x Dead Lifts @ 60%
10x Dead Lifts @ 65%
8x Dead Lifts @ 70% (1x lift every 30 seconds)
6x Dead Lifts @ 75% (1x lift every 30 seconds)
5x Dead Lifts @ 80% (1x lift every 30 seconds)
L1:
4 x Dead Lifts @ 70% of 1rep max (1x lift every 30 seconds)
2 x Dead Lifts @ 75% of 1rep max (1x lift every 30 seconds)
2 x Dead Lifts @ 80% of 1rep max (1x lift every 30 seconds)
"Somewhere a True Believer is training to kill you. He is training with minimal food or water, in austere conditions, training day and night. The only thing clean on him is his weapon and he made his web gear. He doesn't worry about what workout to do - his ruck weighs what it weighs, his run ends when the enemy stops chasing him. This True Believer is not concerned about 'how hard it is;' he knows either he wins or dies. He doesn't go home at 17:00, he is home. He knows only The Cause. Still want to quit?"
- Nous Defions Doc
http://www.professionalsoldiers.com/
Train Hard!
Rayne
4/22/09 Wednesday
Warm up!
Main Set:
L3: 10 rounds for time
3 power clean and jerks (moderate)
3 burpees
L2: 5rnds for time
3 power clean and jerks (moderate)
3 burpees
L1: 3 rounds for time
3 power clean and jerks (moderate)
3 burpees
Trian Hard!
Rayne
Main Set:
L3: 10 rounds for time
3 power clean and jerks (moderate)
3 burpees
L2: 5rnds for time
3 power clean and jerks (moderate)
3 burpees
L1: 3 rounds for time
3 power clean and jerks (moderate)
3 burpees
Trian Hard!
Rayne
4/20/09 Monday
Warm up!
Main Set:
L3: 5 rounds for time
-Run 400
-100 yard bear crawl
L2: 3 rounds for time
-Run 400
-50 yard bear crawl
L1: 2 rounds for time
-Run 400
-50 yard bear crawl
Train hard!
Rayne
Main Set:
L3: 5 rounds for time
-Run 400
-100 yard bear crawl
L2: 3 rounds for time
-Run 400
-50 yard bear crawl
L1: 2 rounds for time
-Run 400
-50 yard bear crawl
Train hard!
Rayne
4/19/09 Sunday
Warm up!
Main Set:
L3: 4 rounds
-40 Double Unders*
-20 Med Ball Slamz
L2: 4 rounds
-25 Double Unders*
-20 Med Ball Slamz
L1: 2 rounds
-25 Double Unders*
-20 Med Ball Slamz
* Note: if you can not do Double Unders then 2x the Rx'd with singles
Train Hard
Rayne
Main Set:
L3: 4 rounds
-40 Double Unders*
-20 Med Ball Slamz
L2: 4 rounds
-25 Double Unders*
-20 Med Ball Slamz
L1: 2 rounds
-25 Double Unders*
-20 Med Ball Slamz
* Note: if you can not do Double Unders then 2x the Rx'd with singles
Train Hard
Rayne
4/17/09 Friday
Warm up!
Main Set: Barbell strength
L3: Heavy loading
3 x 3 Front squat
5 x 5 Press
5 x 1 Clean and Jerks
L2: Heavy Loading
3 x 3 Front squat
5 x 5 Press
L1: Moderate loading
3 x 3 Front squat
5 x 5 Press
Main Set: Barbell strength
L3: Heavy loading
3 x 3 Front squat
5 x 5 Press
5 x 1 Clean and Jerks
L2: Heavy Loading
3 x 3 Front squat
5 x 5 Press
L1: Moderate loading
3 x 3 Front squat
5 x 5 Press
Train Hard!
Rayne
4/16/09 Thursday
Warm up!
Main Set:
L3: 50, 40, 30, 20, 10
-Air Squats
-Push ups
-KB swings
-Sit ups
-Pull ups (divided by 2)
L2: 30, 20, 10
-Air Squats
-Push ups
-KB swings
-Sit ups
-Pull ups (divided by 2)
L1: 20, 10
-Air Squats
-Push ups
-KB swings
-Sit ups
-Pull ups (divided by 2)
Main Set:
L3: 50, 40, 30, 20, 10
-Air Squats
-Push ups
-KB swings
-Sit ups
-Pull ups (divided by 2)
L2: 30, 20, 10
-Air Squats
-Push ups
-KB swings
-Sit ups
-Pull ups (divided by 2)
L1: 20, 10
-Air Squats
-Push ups
-KB swings
-Sit ups
-Pull ups (divided by 2)
Train Hard!
Rayne
4/15/09 Wednesday
Rest Day!
Megan and Jeff in the midst of the Sissy Test - can you say "SUCK FEST!"
Strong work!
Happy Rest Day
Rayne
Megan and Jeff in the midst of the Sissy Test - can you say "SUCK FEST!"
Strong work!
Happy Rest Day
Rayne
4/14/09 Tuesday
Warm up!
Main Set:
L3: 5 Rnds for time
- 3 x Heavy Dead Lift
- 3 x Muscle Ups
- 3 x Hand Stand Push ups
L2: 3 rnds for time
- 3 x Heavy Dead Lift
- 3 x Muscle Ups
- 3 x Hand Stand Push ups
L1: 3rnds for time
- 2 Moderate DL
- 6 pull ups and Dips
- 30 second hand stand hold (against wall)
March Madness Muscle ups from Rayne Gray on Vimeo.
Train Hard
Rayne
Main Set:
L3: 5 Rnds for time
- 3 x Heavy Dead Lift
- 3 x Muscle Ups
- 3 x Hand Stand Push ups
L2: 3 rnds for time
- 3 x Heavy Dead Lift
- 3 x Muscle Ups
- 3 x Hand Stand Push ups
L1: 3rnds for time
- 2 Moderate DL
- 6 pull ups and Dips
- 30 second hand stand hold (against wall)
March Madness Muscle ups from Rayne Gray on Vimeo.
Train Hard
Rayne
4/13/09 Monday
Warm up!
Main Set: Sissy Test!
L3:
20 KB swings: 1 burpee
19 KB Swings: 2 burpees
18 KB Swings: 3 Burpees
17 KB Swings: 4 Burpees
-and so on
-and so on
-1 KB Swing: 20 Burpees
L2:
10 KB Swings: 1 Burpee
9 KB Swings: 2 Burpees
-and so on
-and so on
1 Kb Swing: 10 Burpees
L1:
5 KB Swings: 1 Burpee
4 KB Swings: 2 Burpees
3 KB Swings: 3 Burpees
2 KB Swings: 4 Burpees
1 KB Swings: 5 Burpees
Main Set: Sissy Test!
L3:
20 KB swings: 1 burpee
19 KB Swings: 2 burpees
18 KB Swings: 3 Burpees
17 KB Swings: 4 Burpees
-and so on
-and so on
-1 KB Swing: 20 Burpees
L2:
10 KB Swings: 1 Burpee
9 KB Swings: 2 Burpees
-and so on
-and so on
1 Kb Swing: 10 Burpees
L1:
5 KB Swings: 1 Burpee
4 KB Swings: 2 Burpees
3 KB Swings: 3 Burpees
2 KB Swings: 4 Burpees
1 KB Swings: 5 Burpees
"Tell me again the part about being in the water."
Train Hard
Rayne
April 7th through 12th (Unloading Week)
Warm Up! Naw, this is a rest week Chill out!
This is a true, unadulterated week off, no training! Unless of course you feel groovy and want to work on some skills, but go light and short or go for a hike, work in your garden... What ever, just take it easy.
That being said; a rest week is an important event and should be taken seriously. Down time affords your body time to build and repair, making you stronger, faster and more powerful. So, go get a massage and enjoy a bowl of ice cream (only one bowl, come on, this isn't a complete detraining program!). I promise you when you come back next week you will be fresh and raring to go, I promise.
Chill out! This is a rest week!
Rayne
This is a true, unadulterated week off, no training! Unless of course you feel groovy and want to work on some skills, but go light and short or go for a hike, work in your garden... What ever, just take it easy.
That being said; a rest week is an important event and should be taken seriously. Down time affords your body time to build and repair, making you stronger, faster and more powerful. So, go get a massage and enjoy a bowl of ice cream (only one bowl, come on, this isn't a complete detraining program!). I promise you when you come back next week you will be fresh and raring to go, I promise.
Chill out! This is a rest week!
Rayne
4/5/09 Sunday
Warm up.
Main Set:
L3:
5 x 5 Hanging Power snatch
then...
50 Box jump burpee pull up *
L2:
3 x 5 Hanging Power snatch
then...
25 Box jump burpee pull up *
L1:
3 x 5 Hanging Power snatch
then...
15 Box jump burpee pull up *
*Note: Box jump burpee pull up = Do a box jump, as you come down from your box jump go directly into a burpee. Then, as you come up from your burpee jump up to a pull up bar and do one pull up. This is one rep.
Train Hard
Rayne
Main Set:
L3:
5 x 5 Hanging Power snatch
then...
50 Box jump burpee pull up *
L2:
3 x 5 Hanging Power snatch
then...
25 Box jump burpee pull up *
L1:
3 x 5 Hanging Power snatch
then...
15 Box jump burpee pull up *
*Note: Box jump burpee pull up = Do a box jump, as you come down from your box jump go directly into a burpee. Then, as you come up from your burpee jump up to a pull up bar and do one pull up. This is one rep.
Train Hard
Rayne
4/4/09 Saturday
Warm up!
Main Set:
L3: 5 rounds
5 Back squats
3 Rope climbs*
L2: 3 rounds
5 Back squats
2 Rope climbs*
L1: 3 rounds
5 Back squats
1 Rope climb*
*Note: If you do not have a rope to climb you can sub with 15 pull ups/rope climb.
Hayden and the Black Mamba
Happy Training
Rayne
Main Set:
L3: 5 rounds
5 Back squats
3 Rope climbs*
L2: 3 rounds
5 Back squats
2 Rope climbs*
L1: 3 rounds
5 Back squats
1 Rope climb*
*Note: If you do not have a rope to climb you can sub with 15 pull ups/rope climb.
Hayden and the Black Mamba
Happy Training
Rayne
4/3/09 Friday
Rest Day!
Brenda of CFPC getting her "lift on" sporting her FGF T-shirt! Looking Good B!
Happy Rest Day
Rayne
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