11/1/09 Sunday

Warm up!

Main Set: Strength Endurance

L3: 10 rounds of...
-2 min Kb complex*
-1min air squats
-30 secs rest

L2: 5 rounds of...
-2 min Kb complex*
-1min air squats
-60 secs rest

L1: 5 rounds of...
- 1 min KB complex*
- 30 secs air squats
- 90 sec recovery

* KB complex: use as many diffent KB movements as you know - Just keep the KB moving for the entire designated time.

Train Hard!
Rayne

10/31/09 (Unloading Week)

Rest Day!

Don't eat too much candy!!!

Happy Rest Day!

Rayne

10/30/09 (Unloading Week)

Rest Day!

Shaun went down after one too many monsters


Happy Rest Day!
Rayne

10/29/09 (Unloading Week)

Warm Up!

Main Set: metcon
L3, L2 &L1:
Tabata Sprints. just one 4min Tabata on the track, road or treadmill - feel free to sub with a cycle, rower or eliptical if you are unable to run. (Unable, as in injured, not just a profound distaste for running. It's 4 min and it's good for you. Suck it up!)

Run hard!
Rayne

10/28/09 (Unloading Week)

Warm up!

Main Set:
L3:
5 min of KB Jugling - keep the bell moving for the Rx'd time

L2:
3min KB jugling

L1:
2min Kb jugling

ALL:  Skills day - choose a feat of strength, balance or skill that you have been wanting to work on i.e. hand stands, Muscle up, Snatch, bent press, Turkish get ups. Break it down into it's technical components, study it, practice it by the numbers and have fun working your new skills.

Have a great skills day!

Rayne

Post the skills you worked and the things you learned in the comments

10/27/09 (Unloading week)

Rest Day!

Bryce canyon - I'm the tiny spec on the trail near the bottom of the pic.

Happy rest day
Rayne

10/26/09 (Unloading Week)

Active Rest Day!

Go do something fun and relaxing. Hike, bike, run or go for a swim just keep it low key. Or Just chill out. What ever you do, include a nap in your plan!

Have a great rest day!
Rayne

10/25/09 (Unloading Week)

10/25/09 (Unloading or recovery week)


Warm Up!

Main Set: Recovery Session

L3:
10 min of easy cardio: Jump rope, run, bike, or row

3 rounds of
- 10 Hindu push ups
- 20 hindu squats
- 4 L-sit pull ups

L2:
10 min of easy cardio: Jump rope, run, bike, or row

3 rounds of
- 5 Hindu push ups
- 10 hindu squats
- 2 pull ups w a HKE at the bottom

L1:
10 min of easy cardio: Jump rope, run, bike, or row

3 rounds of
- 3 Hindu push ups
- 5 hindu squats
- 2 pull ups

Enjoy your recovery week
Rayne

10/15/09 Thursday

Rest Day!


Happy Rest Day!
Rayne

10/14/09 wednesday

Warm up!


Main Set:
L3: You create the sets
60 pistol squats (no added weight)
120 Hindu Push ups

L2: You create the sets
40 pistol squats
80 Hindu Push ups

L1: you create the sets
40 air squats
40 hindu push ups


* note: you create the sets - divide the reps up in what ever manner you think will allow you to complete them in as little time as possible, with the least amount of rest.

** Note: If you are unable to do a pistol squat then double the reps and do air squats

 
 
Train Hard!
Rayne

10/13/09 Tuesday

Warm Up!

Main Set:
L3: 5 rnds for time
5 Muscle ups
3 Clean and Jerks (Heavy - 75% of 1 rep max)
2 Dead Lifts (Heavy - 90% of 1 rep max)

L2: 3 rnds for time
5 Muscle ups
3 Clean and Jerks (Heavy - 75% of 1 rep max)
2 Dead Lifts (Heavy - 90% of 1 rep max)

L1: 3 rnds for time
6 pull ups/ 6 dips
2 Clean and jerks (50% of 1 rep max)
1 Dead lift (70 % of 1 rep max)

10/12/09 Monday

Rest Day!

Emerald Pools, Zions National Park

10/11/09 Sunday

Warm up

Main Set: (metcon)
L3: 5 rnds for times
- 10 pull ups
- 20 air squats
- 50 Jump rope double unders

L2: 3 rnds for time
- 10 pull ups
- 20 air squats
- 50 Jump rope double unders

L1: 3rnds for time
- 5 pull ups
- 10 air squats
- 50 Jump rope singles

John, the last few miles of the '09 double crossing of the Grand Canyon

 
 

Train Hard!
Rayne
 
 
Post times and thoughts to the comments

10/10/09 Saturday

Warm Up!

Main Set: (Endurance)
L3: Descending ladder 15, 14, 13...3, 2, 1  your done.
- Two hand KettleBell Clean and Jerk
- Goblet squats
- Push ups
- Get up - sit ups
- KB Swings

L2: 10, 9, 8,...3, 2, 1 your done!

L1: 8, 7, 6,...3, 2, 1 your done!

Angels Landing, in the rain, Zion National Park.


Train hard!
Rayne

Post loads and time to the comments

10/9/09 Friday

Rest Day!

Calf Creek Falls...a pearl in the southern Utah desert!


Happy Rest Day!
Rayne

10/8/09 Thursday

Warm up!

Main Set: Strength
L3:
5x5 Clean and Jerk
5x2 Dead lift
Then...10 min sand bag get ups (as many reps as possible)

L2:
5x5 C&J
5x2 DL
Then...5 min sand bag get ups (amrap)

L1:
5x5 power clean and jerk
5x2 DL
Then...2 min sand bag get ups (amrap)

Train Hard!
Rayne


Post Loads and thoughts to the comments

10/07/09 Wednesday

Warm up!

Main Set: Strength endurance
L3: 4 rnds w/ 2min rest btwn rnds
- 10 power cleans (moderate weight)
- 10 box jumps
- 10 pull ups
30 secs rest
- 30 sit ups
- 30 push ups
- 30 flutter kicks
30 secs rest
- 50 Air squats
- 50 Kettle bell swings
- 50 lunges

L2: 2 rnds

L1: 1 rnd

Train hard!

Rayne

post loads and time to the comments

10/6/09 Tuesday

Rest Day!

Benjamin Belleuvre of La Rochelle FD in France, gettin' fireground fit!

Happy Rest Day!

Rayne

10/5/09 Monday

Warm up!

Main Set:(strength/endurance)
L3: 10rnds - weighted
- 10 push ups
- 5 pull ups
- 10 squats

L2: 5 rnds - weighted
-10 push ups
- 5 pull ups
- 10 squats

L1: 5 rnds (body weight)
- 10 push ups
- 5 pull ups
- 10 squats

Train hard!
Rayne


Post loads and times to the comments

10/4/09 Sunday

Warm up!

Main Set: kettle bell snatch intervals
L3: 15 secs on/ 15 secs rest - 80 sets

L2: 15on/ 15 off - 40 sets

L1: 15on/ 30 off - 30 sets

Snatch your KB with one hand as many times as possible in the 15 second interval, then rest the designated interval. switch hands and do the same progression, repeat this interval for the number sets designated.

Train Hard!

Rayne

-

10/3/09 Saturday (Unloading week)

Rest Day!

Happy Rest Day!
Rayne