8/1/09 (Unloading Week)

Low Grade Cardio,

Go for a hike - take your family or go on your own, but get out and get some fresh air and some good old fashioned walking. Mark Sisson wrote a great article on how our predecessors were healthier due to there volume of low grade cardio, check it out. Then, get moving.




Take a nap after your walk.
Rayne

7/31/09 Friday (Unloading week)

Rest Day!


This is how one should spend their time during a rest day!

Happy Rest Day!
Rayne

7/30/09 (unloading Week)

Warm up!

Main Set:
L3: 30 Over Head squats (3/4 body weight)

L2: 15 OHS (1/2 BW)

L1: 15 OHS (empty bar bell or broom stick)

Remember, this is an unloading week , nice easy work outs are in place so that you can properly recover from your previous loading period. Do not add on extra work thinking 'some is good, more must be better.' Rest and recovery is an important aspect to your training and development, failure to properly recover will lead to overreaching and over training. Train light then go take a nap...seriously!



Take a nap!
Rayne

7/27, 7/28, 7/29 (Unloading week)

7/27

Rest Day

7/28

Warm Up

Main Set
L3: 5rounds
20 yard bear crawl
10 push ups
15 squats

L2: 3 rounds
20 yard bear crawl
10 push ups
15 squats

L1: 2 rnds
20 yard bear crawl
10 push ups
15 squats

7/29

Rest day




I apologise for posting 3 days per post, I know it is a pain to read. I'm on the road with my family and things will return to normal by the end of the week.

Stay strong and train hard!
Rayne

7/24, 7/25, 7/26

7/24/09

Warm Up

Main Set:
L3: 3 rounds
- 150 Axe Chops
- 100 yard sand bag sprint
- 25 pull ups

L2: 2rnds
- 150 Axe Chops
- 100 yard sand bag sprint
- 25 pull ups-

L1: 2rnds
- 50 Axe Chops
- 100 yard sand bag sprint
- 15 pull ups

7/25/09

Warm up!

Main Set:
L3:
-5 x 5 press
-5 x 5 Dead Lift
Then... 30 Turkish Get ups

L2:
-3 x 5 press
-3 x 5 Dead Lift
Then... 16 Turkish Get ups

L1:
-3 x 3 press
-3 x 3 Dead Lift
Then... 10 Turkish Get ups

7/26/09

Rest Day!



Train Hard!
Rayne

7/23/09 Thursday

Rest Day!





Train Hard!
Rayne

7/22/09 Wednesday

Warm Up!

Main Set:
L3:
5 x 3 Clean and Jerk (heavy)
then... 15 Over Head Squats (heavy)

L2:
3 x 3 Clean and Jerk (heavy)
then... 15 Over Head Squats (moderate)

L1:
3 x 2 Clean and Jerk (heavy)
then... 10 Over Head Squats (Light)



Train Hard!
Rayne

7/21/09 Tuesday

Warm Up!

Main Set: The Sissy Test

Follow the link and perform the sissy test as denoted, have fun!!





Gray Family about to perform a "sissy" test (of sorts) by climbing Mt. Humphreys. Standing 12,633ft, it's the highest peak in Arizona.

Train Hard!
Rayne

7/18, 7/19, 7/20

7/18/09 Saturday
Warm up
Main Set:
L3: 5 rnds
-Run 400
-50 Kettlebell swings
L2: 3 rnds
-Run 400
-50 Kettlebell swings
L1: 3rnds
- run 400
- 20 Kettlebell swings

7/19/09 Sunday
Warm up
Main Set:
L3: for time!
- 150 push ups
- 200 sit ups
- 250 Air squats
L2:
- 75 push ups
- 100 sit ups
- 150 Air squats
L1:
- 25 push ups
- 75 sit ups
- 100 Air squats


7/20/09 Monday

Main Set: None! This is a Rest Day.




Train Hard!
Rayne

7/17/09 Friday

Rest Day!



Enjoy your rest day!
Rayne

Warm up!

Main Set:
L3:
5x5 Back Squat
5x5 Press
5x5 Dead Lift
Then...
- 3 x max pull ups

L2:
5x5 Back Squat
5x5 Press
5x5 Dead Lift
Then...
- 2 x max pull ups

L1:
3x5 Back Squat
3x5 Press
1x5 Dead Lift
Then...
- 1 x max pull ups



Train Hard!
Rayne

7/15/09 Wednesday

Warm up!

Main set:
L3: As Many Rounds As Possible in 20 min
- 40 yard famers walk (carry at least 1/2 your body weight)
- Sprint 40 yards
- 10 High Box jumps

L2: AMRAP in 10 min
- 40 yard famers walk (carry at least 1/2 your body weight)
- Sprint 40 yards
- 10 High Box jumps

L1: AMRAP in 10min
- 20 yard famers walk (carry at least 1/4 your body weight)
- Sprint 20 yards
- 5 Box jumps




Train Hard!
Rayne

7/14/09 Tuesday

Rest Day!





Happy Rest Day!
Rayne

7/13/09 Monday

Warm up!


Main Set:
L3:
- 50 Body Builders for time
Then...
10 rnds of
- 30 Flutter kicks
- 30 Sit ups
- 30 Sec Back Bridge


L2:
- 25 Body Builders for time
Then...
5 rnds of
- 30 Flutter kicks
- 30 Sit ups
- 30 Sec Back Bridge


L1:
- 20 Body Builders for time
Then...
5 rnds of
- 15 Flutter kicks
- 15 Sit ups
- 30Sec Glute Bridges


Morning run over CamelBack.

Train Hard!

Rayne

7/12/09 Sunday

Warm up!

Main Set:
L3: 6 Rounds
On a Treadmill:
-1min walk
-1min jog
-1min as fast as you can
-Step off and do 10 burpees
-Repeat

L2: 4 rounds
On a Treadmill:
-1min walk
-1min jog
-1min as fast as you can
-Step off and do 10 burpees
-Repeat

L1: 3 rounds
On a Treadmill:
-1min walk
-1min jog
-1min as fast as you can
-Step off and do 5 burpees
-Repeat



Train Hard!
Rayne

7/11/09 Saturday

Rest Day!



Happy Rest Day!

Rayne

7/10/09 Friday

Warm up!

Main Set:
L3:
- 5x5 Front Squat
- 5x5 Press
- 5x5 Dead Lift

L2:
- 3x5 Front Squat
- 3x5 Press
- 3x5 Dead Lift

L1:
- 3x3 Front Squat
- 3x3 Press
- 1x5 Dead Lift




Train Hard!
Rayne

7/9/09 Thursday

Warm up!

Main Set:
L3:
- 30 Clean and Jerks for time (Moderate weight)
Then... 3 x Max set of Push ups and Sit ups

L2:
- 20 Clean and Jerks for time (Moderate weight)
Then... 3 x Max set of Push ups and Sit ups

L1:
- 10 Clean and Jerks for time (Light weight)
Then... 2 x Max set of Push ups and Sit ups



Train Hard
Rayne

7/8/09 Wednesday

Rest Day!

Happy Rest Day

Rayne

7/7/09 Tuesday

Warm up!

Main Set:
L3: As Many Rounds As possible in 20min
40 yrd tire pull
20 push ups
20 Kettle Bell Swings

L2: AMRAP 10min
40 yrd tire pull
20 push ups
20 Kettle Bell Swings

L1: Amrap 5min
20 yrd tire pull
10 push ups
10 Kettle Bell Swings


Simulated ceiling pull w/ oly Bar.

Train Hard!
Rayne

July 6th Monday

Warm up!

Main Set: KettleBell Snatch Intervals
L3: 80 rounds
- 15 secs on (approx 6-7 snathces) 15 secs off, switch hands each round

L2: 40 rounds
- 15 secs on (approx 6-7 snathces) 15 secs off, switch hands each round

L1: 20 rnds
- 15 secs on (approx 6-7 snathces) 15 secs off, switch hands each round



Train Hard!
Rayne

7/5/09

Rest Day!




Happy Rest Day!
Rayne

7/4/09 Saturday - Happy Independence Day!

Warm up!

Main Set:
L3:
1) 10 rounds
- 10 yard shuttle run, 60 secs nonstop w/30secs rest between rnds

2) 10min sandbag get ups - As many reps as possible, switch shoulders as needed

3) 10 rounds
- 5 pull ups
- 10 push ups
- 15 sit ups

L2:
1) 5 rounds
- 10 yard shuttle run, 30 secs nonstop w/30secs rest between rnds

2) 5min sandbag get ups - As many reps as possible, switch shoulders as needed

3) 5 rounds
- 5 pull ups
- 10 push ups
- 15 sit ups

L1:
1) 5 rounds
- 10 yard shuttle run, 30 secs nonstop w/60secs rest between rnds

2) 3min sandbag get ups - As many reps as possible, switch shoulders as needed

3) 3 rounds
- 5 pull ups
- 10 push ups
- 15 sit ups


This nation will remain the land of the free only so long as it is the home of the brave.
~Elmer Davis

Train Hard!
Rayne

7/3/09 Friday

Warm up!

Main Set:
L3: 10 rounds
- 10 Burpees
- 30 2 hand hammer strikes
- 5 High Box Jumps (35-40")

L2: 5 rounds
- 10 Burpees
- 30 2 hand hammer strikes
- 5 High Box Jumps (35-40")

L1: 3 rounds
- 5 Burpees
-15 2 hand hammer strikes
- 5 Box Jumps (20-24")



Train Hard!
Rayne

7/2/09 Thursday

Rest Day!


Company training, putting all this fitness to work!

Happy Rest Day
Rayne