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-   -   Phil's Log - SpartanWOD (https://board.crossfit.com/showthread.php?t=74119)

Phil Eich 03-13-2012 03:06 AM

Phil's Log - SpartanWOD
 
Here's my log for 2012 - [URL="http://www.spartanwod.com"]SpartanWOD[/URL]. I'm programming for my family, so they'll be doing the same WODs. It's minimal equipment metcon programming (mostly just a kettlebell needed).

Will crosspost here for you guys to check out.

Here's yesterday's work:

Strength:

1) Back Squat: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X6 @ 75%, 1X6 @ 80% – rest 2-3 min. between each set.
2) Front Squats: 1X5 @ 60%, 1X5 @ 70%, 2X5 @ 75% – rest 60 sec.

3) Chins 4x submaximal reps (stop one or two reps short of failure)

Post loads and reps to comments.

Metcon:

15 two-handed kettlebell swings
10 Pushups
10 Jumping Squats (click for demo)

10 minute AMRAP

I scored 8 rounds for the metcon. Will up pushup reps to 12 next time this one comes around.

Phil Eich 03-14-2012 03:47 AM

Re: Phil's Log - SpartanWOD
 
Strength:

Pike Press - 4x10. Feet elevated
Bent-over row - Heavy 4x10

Superset these movements. Do your first set of pike press then go immediately into the row, rest, then go into your second set.

Metcon:

10 one-arm kettlebell swings RT
10 one-arm kettlebell swings LT
10 box jumps
10 kettlebell snatches RT
10kettlebell snatches LT

5 rounds

During WOD, just remember the cue "10 swings, 10 jumps, 10 snatches".

Post time to comments.

Midline Stability:

Superman planks
Gladiator holds

Four sets to failure.

9:50 - use heavier bell for swings next time

Phil Eich 03-16-2012 03:38 AM

Re: Phil's Log - SpartanWOD
 
Strength:

Pullups: Chin ladder: Start with your max amount of reps. Next set, subtract one rep, etc. So if an athlete can do 10 pullups, their pullup sets would be 10-9-8-7-6-5-4-3-2-1
Deadlift: 3Χ8

Metcon:

10 Burpees
20 kettlebell swings
200m run

5 rounds.

Post time to comments.

Midline Stability:

10 V-ups
10 Tuckups
4 Rounds

Did Girevoy Sport (GS) before...not much rest inbetween because of schedule.

Jerks - 15-35-25-20
Snatches: 25/25 - 20/20/ - 15/15

Metcon: 11:40

Phil Eich 03-20-2012 04:03 AM

Re: Phil's Log - SpartanWOD
 
n your warmup, practice kettlebell clean and kettlebell snatch technique (low reps and keep it happy).

Strength:

Press 3Χ10

*If you have a barbell, use a barbell. If you don’t, perform pike presses.

Metcon:

25 Kettlebell swings – two handed
10 box jumps
10 Kettlebell swings – one hand
10 box jumps

4 rounds

Post time to comments.

Rest 5 minutes, then perform six 100m sprints. Rest is the time it takes to walk back to the start line.

Phil Eich 03-22-2012 06:40 AM

Re: Phil's Log - SpartanWOD
 
Warmup:

Joint Mobility
Kettlebell Halos

Strength:

Kettlebell deadlift (1-leg alternating) 10 reps each leg for 4 sets.

Metcon:

15-14-13…

Kettlebell swings
Air squats
Pushups

Post time to comments.

*scale by starting the series at a lower number.

Rest 10 minutes, then:

Perform 6 200m sprints at 70%-80% of max speed. Jog back to start line.

Phil Eich 03-25-2012 12:06 PM

Re: Phil's Log - SpartanWOD
 
Warmup:

Practice:

Figure 8 to hold
Clean to Lunge

Strength:

15 RT/15LT Kettlebell Pushups – You can also lay the bell on its side for more stability
4 sets

15RT/15LT one-leg kettlebell deadlift
4 sets

rest, then

Metcon:

10 Kettlebell high pull RT
5 Goblet Squats
10 Kettlebell high pull LT

5 minute AMRAP

then,

10 one arm swings RT
10 clean and press (5 rt/lt)
10 one arm swing LT

5 min AMRAP

Phil Eich 04-01-2012 03:48 PM

Re: Phil's Log - SpartanWOD
 
Warmup: (10-15 mins)

Joint Mobility
Practice:
Kettlebell figure 8
Kettlebell tactical lunge
Kettlebell Halos

Strength:

Pullups – 2x max reps
Kettlebell deadlift 10 reps each leg, then switch sides. 4 sets.

Metcon:

15-14-13…

Kettlebell swings
Air squats
Pushups

Post time to comments. Compare to W8D4

*scale by starting the series at a lower number.

Midline:

Russian Twist –

Phil Eich 04-02-2012 06:18 PM

Re: Phil's Log - SpartanWOD
 
Warmup:

Practice Kettlebell snatch
Practice Kettlebell Thruster

Strength:

Chinups (palms facing you)– Take 1/3 of your max reps, do an dynamic effort (explosive/plyometric/whatever you want to call it) 5 sets

Metcon:

10 Push press RT (Push press is just like the press, only add some drive with the legs to get the bell off your shoulder)
10 Push press LT
10 Box jumps (step off)
10 Kettlebell High Pull Rt
10 Kettlebell High Pull LT

To help you keep track, just remember – 10 Push Press/Box Jumps/High Pulls

5 rounds

*The box jump should be high enough that you need to jump to get there. A “box hop” just isn’t as eleet.

Rest ten minutes, then:

Perform 6 100m sprints at 70% of max speed. Jog back to start line and rest there (appx. 30 secs-1 minute)

Midline:

Work on L-sit Progressions

Phil Eich 04-04-2012 06:13 PM

Re: Phil's Log - SpartanWOD
 
Warmup:

Joint Mobility

Practice:
Kettlebell Thruster
Kettlebell clean

Strength:

Pullups: Descending ladder – start with your max reps for the day, and work your way down. So…15-14-13-12….
Pushup: Descending ladder - 25 – 25 – 20 – 15 – 15 – 10 – 10 (of course, scale up/down if needed. The first set should be two or three reps shy of your one set max.)

Perform the first set of pullups, the first set of pushups, then rest.

Metcon:

Tabata Kettlebell Swings
Rest 2 Minutes
Tabata Goblet Squats
Rest 2 minutes
Tabata Snatch/high pull (alternate each round)

In each movement, your score is the round with the LOWEST reps. One score per movement, combine all three movements for your total.

Midline:

10 V ups
10 Tuck ups

5 Rounds

Phil Eich 04-05-2012 06:55 PM

Re: Phil's Log - SpartanWOD
 
Warmup:

Joint Mobility

Practice:
Clean and Press

Strength:
Chinups (palms toward you): 2xmax reps
One-leg deadlift: 3Χ11

Metcon:

Run 300m (this is about ½ mile and should be faster than your mile pace)
100 one-arm Kettlebell Swings (50 one arm, then 50 the next arm)
Run 300m

Midline:

Planks – try for a couple one-arm max holds
Woodchopper – slow and controlled


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