20141001 – Luper

Mammal Training

4,3,2,1 Bottom Out Front Squats

Mako Peak Training

Warmup: 3×3 Snatch Balance (light weight)

A. 5 sets of following complex:
Snatch grip push press + OHS (3+1) .. OHS tempo is 5sec down, 5 sec pause

B.) 4×5 Hang Clean (vert. shin)  @ 73-75%

Conditioning:

2 Rounds

25/20/15/10/5
calories on AirDyne or Rower
rest time = work time
*rest 2 minutes once done with round*

20140930 – Couch

*NOTE ABOUT TODAY*
The Mammal Engine piece isn’t 100% necessary today but try to hit it. This is one you can do at home or right when you wake up. Yea, I know, it’s going to suck but, well, fuck it! Try to do this in the AM but if you can’t, you can’t. No sweat. That said, your Mammality will be in question if you just skip it period…

*NOTE FOR THE WEEK*
This week is going to kick everyone’s ass. It is of VITAL importance. That you eat and sleep well this week and maximize your days off. If you eat like shit, you’re going to be inflamed as hell and not be able to finish the week out. On the other side of the coin, if you don’t eat enough (I don’t care how much at a time or what time of day), you’re not going to make it through the week. But if you’re living that life, error on the side of more bad stuff than less good stuff. EAT LIKE A CHAMP. Next, SLEEP! If you’re not getting at least 7 hours of sleep, you’re wrong. I’m telling you this because if you hit every single piece of the programming like you’re supposed to, you’re going to be broken off. Period. We’re trying to minimize that. If you’re only doing 1-2 of the pieces, you’ll probably be fine. That doesn’t mean you cannot benefit from eating and sleeping the right way. If you do this right, I can guarantee you in 2 weeks from today, you WILL see gains. (if you know me, you know I love the 2 week post workout performance rule). In summary, Eat like a champ, sleep your ass off, and in 2 weeks you’ll feel the gainz!

Mammal Engine

Air Force PT Test:
1min AMRAP Pushups
-Rest 2min-
1min AMRAP Situps
-Rest 2min-
1.5mi run for time

Mammal Training

4,3,2,1 Bench

Mako Peak Training

A.) 5 sets of following complex @ 80%:
Behind the Neck jerk + Push jerk + split jerk  @ 80%..reps 2&3 are from the front.. you can drop and reset it here

B.) 3×3 Deadlift Cluster; 83%; rest 15 sec between reps., rest 2 minutes after each set  *after each set do 3 high depth jumps

C.) 4×4 Snatch Lift Off @ 90%

Conditioning:

5 rounds – 80% effort – switch order each time here
10 Air Bike calories (Row if no AirDyne/Bike)
10 DL @ 245/165
10 up and over box jumps, 30/24
10 strict HSPU(pick a number to UB)
10 T2B
2 legless rope climbs

*rest 4 minutes between rounds

20140929 – Earl

I’m waiting on Brandon to post this week’s work. In the meantime, I’ve put some Outlaw stuff up as a filler. When I get this weeks work, I’ll put it up. Another thing; In addition to the Running cycle we started last week, I believe B has us starting a Weightlifting cycle. Don’t quote me on that though. Let’s refine that technique so we can move some big weights!

Mammal Training

4,3,2,1 Squat

Mako Peak Training

A. Snatch – 3 @ 70%, 2 @ 75%, 2×1 @ 80%
B. 4×3 Snatch lift off *3 sec. raise to knee + 2 sec. hold @ knee @ 110% of snatch
C. 4×15 UB CTB pull ups – rest as needed – focus on bod positioning

PM
4 rounds
10 weighted pistols @55/35
8 pc @ 155#
6 MU

*Careful with the pistols here. Only add weight if you know you can complete regular pistols no problem

20140927 – Incarcerated Scarfaces

Mammal Training

1RM Snatch

1RM Clean and Jerk
– after you get the C&J, go for a 1RM Clean

Mammal Engine

Run:

3x100M – 95% of a sprint – rest is walk back
rest 3min
2x300M – 15-17 sec per 100 – TT, 45-51 sec (rest 1.30 between reps)
rest 5min
800M – 20 sec per 100M – TT, 100 sec

20140926 – Criminology

Mammal Training

6,4,2,2 Close Grip Bench

Mako Peak Training

A.  3 Position Snatch (floor,knee,Mid Hang )2×1 @ 65% 3×1 @ 70%

B.  Snatch pull under x 3 x 3 – go off feel here

C. 6×3 Squat @ 80%

D. 3×4 Clean lift off @ 90% *pause for 2 sec. above the knee

Conditioning:

3 rounds for time
21 pull ups
15 pistols (alternating)
9 bar Muscle Ups

20140924 – Knowledge God

Mammal Training

6,4,2,2 Bottom Out Front Squat

Mako Peak Training

A. 5 sets of complex: 3 Snatch grip push press + 1 OHS *OHS tempo is 5 sec down, 5 sec pause

B. 4×3 Clean-Hip Clean

Conditioning:

24 minutes on the clock to complete the following: – top of every 6 minutes complete the following:

400m run
7 hang power cleans @ 155/105
5 Front Squat @ 155/105
50 ft. handstand walk (choose a good distance to complete each round)
400m run

20140923 – Knuckleheadz

Mammal Training

6,4,2,2 Bench

Mako Peak Training

A. 4 sets of complex: Behind the Neck Jerk + Power Jerk + Jerk @ 80-85% *rep 2&3 are from the front here*

B.  3×3 Deadlift Cluster @ 78%; 15 sec between reps -, rest 90 seconds between sets *focus on speed off the ground

30 minutes on the clock

first 15 minutes:

21-15-9
Deadlift @ 315/205
Strict HSPU

second 15 minutes:

30-20-10
30/24 box jump up and over
T2B

20140922 – Striving For Protection

2 things for this week. #1 You’ll probably notice that the Conditioning pieces have been getting a little bit longer, and a little bit tougher. Brandon has something in mind I’m guessing. Seems like a little bit of engine building. This brings me to my next point. #2, for the Mammal side of the training you’ll see the return of the Mammal Engine pieces. This is the beginning of a running cycle.

For this run cycle, expect to be running 2-3 times a week based on the demands of the Conditioning pieces. You’ll notice these runs won’t be super long but they will be extremely intense. The programming is coming from training for a 400M sprinter. The reason for this is as follows. By being able to work repeatedly through these lactic thresholds will get you accustomed, especially in your mind, to setting it aside and just finishing. You’ll see that as you hit the Pain Cave, you won’t necessarily be able to leave it, but you’ll be able to keep running, instead of walking towards the exit. (Fran or any workout for the matter won’t seem so hard when you can equate it to the last 150M of a 400M dead sprint) In addition, you’ll gain quicker recovery from the repeats. For these repeats, I’ll be prescribing certain times per 100M. Shoot to hit those 100M gates dead on every time. Depending on how fast you are in sprinting you’ll have a second or two to play with.

Mammal Training

6,4,2,2 Squat

Mako Peak Training

A.) Snatch – 3 @ 70%, 2 @ 75%, 2×1 @ 80%

B.) 2×3 Tall Muscle Snatch

C.) 4×15 UB CTB pull ups … body positioning focus here

Conditioning:

For time:
150 wall balls, 20/14
30 Muscle ups

Mammal Engine

Run at the following 100M intervals and rests:

500M – 18-20sec per 100M (total time, 90-100 sec)
rest – 4min
400M – 17-19sec per 100 (tt – 68-72)
rest – 3.30
2x300M – 16-18sec per 100 (tt 48-54) – rest 1.30 between

20140920 – Gold Digger

Mammal Training

3 Attempts for 1RM Snatch
3 Attempts for 1RM Clean and Jerk

Mako Peak Training

A.  12×2 Deadlift @ 60% – every 35 sec

B.  Power Snatch; 60% x 3, 70% x 3, 75% x 1 x 4 *after each PS do 2 HIGH box jumps

C.  10 minute EmOM
odd = 3 TnG PC @ 75%
even = 100m run

D.  10 MInute EmOM
odd = 2 legless rope climbs
even = 50 ft. handstand walk

PM

top of every 2 minutes for 20 minutes
sprint 200m

20140919 – Touch The Sky

Mammal Training

5,4,3,2 Close Grip Bench

Mako Peak Training

A.)
Every 75 sec:
2 Touch and Go Squat Clean Thruster – Start @ 155 and build
3 Box Jump 30in

Conditioning:
14min EMOM:
Odd: 4 Burpees over BB + 3 Clean and Jerks @ 205/140
Even: 15 Unbroken Wall Ball 20/14