12/1/09 Tuesday

Warm up!

Main Set: metcon
L3: As many rounds as possible in 20min
- 200 yard sprint
- 10 push ups
- 10 tuck jumps

L2: AMRAP in 10min
- 200 yard sprint
- 10 push ups
- 10 tuck jumps

L1: AMRAP in 5min
- 200 yard sprint
- 10 push ups
- 10 tuck jumps

Train Hard!

Rayne

11/30/09 Monday

Warm up!

Main Set: Strength/endurance
L3: 10 rounds rest 1 min between rnds
- 3 Low back squats (heavy)
- 40 yard two hand over head walk*
- 3 Dead Lifts (heavy)
- 10 push ups

L2: 6 rounds rest 1:30min btwn rnds
- 3 Low back squats (heavy)
- 40 yard two hand over head walk*
- 3 Dead Lifts (heavy)
- 10 push ups

L1: 4 rounds rest 2min btwn rnds
- 3 Low back squats (heavy)
- 40 yard two hand over head walk*
- 3 Dead Lifts (heavy)
- 10 push ups

* Over Head Walk: while holding weight (ie; KB, DB, Oly bar etc.) overhead, locked out, walk the Rx'd distance. This excercise challenges your midline stabilization (AKA Core), shoulder stability, balance, leg and hip strength.

Train Hard!
Rayne

11/29/09 Sunday (Unloading Week)

Rest Day!

Happy Rest Day!
Rayne

11/28/09 Saturday (unloading Week)

Warm Up!

Main Set:  39 Special
L3: reps - 17, 12, 7, 3

- Clean and Jerk

L2: 10, 6, 4, 2
- Clean and jerk

L1: 7, 4, 2, 1
- Clean and jerk

NOTE: If you are traveling for the holidays sub with tuck jumps and push ups

Train Hard!
Rayne

11/27/09 Friday (unloading week)

Warm up!

Main Set: Muscular Strength Endurance
L3:
150 hindu squats
150 hindu push ups

L2:
75 hindu squats
75 hindu push ups

L1:
37 hindu squats
37 hindu push ups

Train hard!
Rayne

11/26/09 Thursday (Unloading week)

Happy Thanksgiving!

Play in a turkey bowl, race in a turkey trot or go for a nice trail run.
Then have a wonderful meal with the people you love and count your many blessings.

Continue to enjoy your unloading and rest week. We hit it hard next week!
Rayne

11/25/09 Wednesday (Unloading Week)

Rest Day!

Happy Rest Day!

Rayne

11/24/09 Tuesday (unloading week)

Warm up!

Main Set:
Levels 3,2,1
16 turkish get ups with windmill
16 sand bag get ups
30 Over Head step ups
30 sit ups
3 x 30 seconds of:
   - forward plank
   - Left and right lateral planks
   - back bridge or glute bridge

A sad day for one of my Kettle Bells


Enjoy your Unloading week
Rayne

11/23/09 Monday (unloading Week)

Rest Day!

Happy Rest Day!
Rayne

11/22/09

Warm up


Main Set: strength

L3: Heavy
5 x 5 Over Head Squat
5 x 5 low Back Squat
2 x 5 Dead Lift
L2: Heavy
5 x 3 Over Head Squat
5 x 3 low Back Squat
2 x 3 Dead Lift
L1: Moderate
3 x 3 Over Head Squat
3 x 3 low Back Squat
2 x 2 Dead Lift

Train Hard!
Rayne

11/21/09 Saturday

Warm up!

Main Set: power/endurance
L3: 20min KB snatch session

L2: 10min

L1: 5min


* Snatch a KB as many times as possible in the alloted time.

Train Hard!
Rayne

11/20/09 Friday

Rest Day!

Happy Rest Day!
Rayne

11/19/09 Thursday

Warm up!

Main Set: Metcon - Tabata
L3: 3 full tabatas
- Push ups
- Sit Ups
- Air squats

L2: 2 full tabatas
- Push ups
- Air Squats

L1: 1 tabata
- one tabata switching from push ups to air squats with each 20 second work cycle.

Train Hard!
Rayne

11/18/09 Wednesday

Warm up!

Main Set: Strength
L3:
5x5 front squat
5x3 weighted pull ups
5x3 weighted Dips
5x3 Dead lift

L2:
5x5 front squat
5x3 weighted pull ups
5x3 weighted Dips
5x3 Dead lift

L1:
5x5 front squat
3x2 weighted pull ups
3x2 weighted Dips
5x3 Dead lift

Train hard!
Rayne

11/17/09

Rest Day!

Happy Rest Day!
Rayne

11/16/09 Monday

Warm up!

Main Set: Metcon/Endurance
L3: 8 rnds for time
- Run 400m
- 10 push ups
- 20 kb swings
- 30 squats

L2: 4 rnds for time
- Run 400m
- 10 push ups
- 20 kb swings
- 30 squats

L1: 4 rnds for time
- Run 400m
- 5 push ups
- 10 kb swings
- 15 squats

Train Hard!
Rayne

11/15/09 Sunday

Warm up!

Main Set: Metcon
L3: Decending ladder with sprint 10 thrusters/1sprint, 9 thrusters/1sprint, 8/1sprint... 1/1sprint
- Thrusters (light)
- 40 yard sprint

L2: 7/1, 6/1, 5/1....1/1
- Thrusters
- 40 yard sprint

L1: 5/1, 4/1, 3/1...1/1
- Thrusters
- 40 yard sprint

Train Hard!
Rayne

11/14/09 Saturday

Rest Day!




Happy Rest Day
Rayne

11/13/09 Friday

Warm up!

Main Set: Metcon
L3: As many Rounds As possibe in 20min
- 1 muscle up
- 5 ring dips
- 10 lunges
- 15 box jumps (24")

L2: As many Rounds As possibe in 20min
- 1 muscle up (sub: pullups and dips 3:1)
- 5 ring dips
- 10 lunges
- 15 box jumps (24")

L1: As many Rounds As possibe in 10min
- 2 pull ups
- 2 dips
- 5 push ups
- 10 lunges
- 15 box jumps (24")

Train hard!
Rayne

11/12/09 Thursday

Warm up!

Main Set: Power
L3:
10 x (3 squat/ thrusts* into 20 yard sprint) rest 1min btw rnds
then... 4 rnds of
3 power snatchs - lower into deep squat on each rep
2 snatches
4 rnds Core Complex

L2:
5 x (3 squat/ thrusts* into 20 yard sprint) rest 1min btw rnds
then... 4 rnds of
3 power snatchs - lower into deep squat on each rep
2 snatches
3 rnds Core Complex

L1:
3 x (3 squat/ thrusts* into 20 yard sprint) rest 1min btw rnds
then... 2 rnds of
5 power snatchs - lower into deep squat on each rep
2 rnds Core complex**

*squat thrust is a burpee without the push up. Every movement is the same except you stay in the top of the push up position without dropping your chest to the ground.

**Core complex: 20 crunches, 40 flutter kicks, 1 min of front plank, 1 min back bridge (sub: glute ham raise)

Train Hard!
Rayne

11/11/09 Wednesday

Rest Day!

Practicing the "bumper spot"

Happy Rest Day!

Rayne

11/10/09 Tuesday

Warm up!

Main Set: Metcon
L3: for time **
- 3x ( 50 double unders, 10 burpees)
- 4x ( 1 rope climb, 30 goblet squats)
- 5x ( 10 push ups, 20 sit ups, 10 box jumps

L2: for time **
- 1x ( 50 double unders, 10 burpees)
- 2x ( 1 rope climb, 30 goblet squats)
- 3x ( 10 push ups, 20 sit ups, 10 box jumps)

L1: for time **
- 1x ( 50 rope jumps, 6 burpees)
- 2x ( 1 rope climb, 15 goblet squats)
- 3x ( 6 push ups, 10 sit ups, 6 box jumps

**complete each block of sets before moving onto the next one.

Happy Birthday Marines, Semper Fi!

Train Hard!

Rayne

Post loads, time and thoughts to the comments

11/09/09 Monday

Warm Up!

Main Set: Strength
L3, L2 & L1:
20 rep back squat
Then 3 rounds of: max pull ups, dips and sit ups - 1min rest btwn

*Note: use your 10 rep max, take a full deep breath between every rep. You won't blow through this set quickly, take your time - do not re-rack the weight until you are done.

Train hard!

Rayne

Post loads and thoughts to the comments

11/08/09 Sunday

Rest Day!

Happy Rest Day!
Rayne

11/07/09 Saturday

Warm Up!

Main Set: Strength/Power
L3: (heavy)
5x5 Front squat
4x2 Jerks
Then... core complex x3

L2: (heavy)
5x5 front squats
4x2 Jerks
Then... core complex x2

L1: (moderate)
5x5 front squats
4x2 Jerks (light)
then... core complex x2

Core complex:  10 hangings knee to elbows, 1min front plank, 1min left plank, 1min right plank, 1min hollow body, 1min super man, 1 min L-sit - time is cumulative, so it is total time in position - if you go out of position the clock stops. (you are welcome :-)

Train Hard!
Rayne




Post loads and thoughts to the comments

11/06/09 Friday

Warm up!

Main Set: Power
L3: 8 rnds - 1min btwn rounds
- 3 sumo dead lift high pull (heavy)
- 3 high box jumps (max effort - as high as you can get)

L2: 5 rnds 2min btwn rnds
- 3 sumo dead lift high pull (heavy)
- 3 high box jumps (max effort - as high as you can get)

L1: 3 rnds 2min btwn rnds
- 3 sumo dead lift high pull (heavy)

- 3 high box jumps (max effort - as high as you can get)

*Note: the emphasis is on explosive, powerful movement - get "set" for each rep, then BOOM - explode into the movement.

Train hard!
Rayne


post loads and thoughts to the comments

11/05/09 Thursday

Rest Day!

Happy Rest Day!
Rayne

11/04/09 Wednesday

Warm up!

Main Set: Strength Endurance
L3: 3 times through
5 rounds (10 push ups, 10 kb swings)
2min rest
5 rounds (10 pull ups, 20 lunges)
2min rest
5 rounds (10/10 kettle bell snatch, 40yard squat hops)

L2: one time through the above

L1: one time through
2 rounds (10 push ups, 10 kb swings)

2min rest
2 rounds (10 pull ups, 20 lunges)
2min rest
2 rounds (10/10 kettle bell snatch, 40yard squat hops)

Train Hard!
Rayne



Post time, loads and thoughts to the comments

11/3/09 Tuesday

Warm up!

Main Set: Strength
L3, L2, L1:
5x5 Back squat
5x5 Press
5x5 Dead Lift

Train Hard!
Rayne



Post Loads to comments

11/2/09 Monday

Rest Day!

Happy Rest Day!
Rayne