Archive for 2014

Trident CFE programming 10/6-10/12

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Day 1-
Fartlek run(don’t be tempted to go faster on the shorter periods)
1 minutes run @ 5k pace, 1 minute jog
2 minutes run@ 5k pace, 2 minute jog
3 minutes run @5k pace, 3 min jog
4 minutes run @5 k pace, 4 min jog
3 ” “
2. ” “
1. “

Day 2- 5 k test
Warm up easy jog for 20-30 minutes. Last 5 minutes of warm up, practice picking up your speed by increasing fall ...

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Monday Oct 6th 2104

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12 min AMRAP

15 slam balls

30 Double unders

6 TGU’s

 

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Friday October 3

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Deadlifts 6,4,4 @ 75,80,85%

 

3 RFT:

30 cal row

20 wall ball

10 deadlifts (225/155)

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Thursday October 2

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100-80-60-40-20 Double Unders

 

100M Farmers Carry, 2 Rope climbs between each completed set of double unders

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Wednesday Oct 1st 2014

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EMOM x 18 minutes

Minute 1 : BB complex –

5 Bent-over Rows,

4 Hang Power Cleans,

3 Thrusters

Minute 2: 12 Burpees

Minute 3: 12 KTE

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Trident CFE Tuesday WOD

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Wod #1

Erg pyramid

1 to 15 to 1; 3 light strokes in btw.

Wod #2

Push Press 5 – 3 – 5- 3
OHS 5 – 3 – 5 – 3

superset Box Jump 4 x 10@ 24″ after each OHS set

Finisher

Hollow rock 4 x :30 rest :10
Superman 4 x :30 Rest :10

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Trident CFE week 5

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Day 1-
10 minutes of 3 drills
10×150 m with 150 m walk/jog recovery
5×300 with 100 m jog recovery

Day 2-
12 k run @ 90-92 cadence

Day 3-(optional)
Tabata run
8 intervals of 20 seconds max effort; 10 seconds of rest
2 mile recovery jog

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Tuesday September 30

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Strict Press 6,4,4 @ 75,80,85%

5 RFT

5 Hspu

10 box jumps

15 ball slams

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Monday September 29

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3 Intervals, each for time of “EVA”

 

800 meter run

30 KB Swings (70/53)

30 Pull Ups

*Rest 2-3 minutes between completed rounds

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Friday September 26

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Bench Press 6,4,4 @ 75, 80, 85% of 1RM

 

5 Rounds of:

12 Jumping Lunges

200M Sprint

12 Ring Dips

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Thursday September 25

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12 Intervals – 1 minute of work, 30 seconds recovery

 

Interval 1:  8 Lateral Burpees to Plate, then max reps of plate GTO

 

Interval 2: 8 Lateral Burpees to plate, then max reps DB Bent Over Rows

 

Interval 3: 8 Lateral Burpees to plate, then max reps V-ups

 

Rotate through intervals for a total of 4 Rounds

 

You’re welcome ;)

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Wednesday September 25

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Back Squat 6,4,4 @ 75, 80, 85%

 

21-15-9

Back Squat

KB Swings (70/53)

Box Jumps

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Tuesday Trident CFE wod

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Skills:  FOOT STRENGTH

plyometric drills jumping barefoot!

 

wod:

for time

15 ghd

15 pull ups

15 kb swing (heavy)

15 kb goblet squats (heavy)

200 m sprint

repeat above 4 movements then 400 m sprint

repeat above 4 movements then 600 m sprint

repeat above 4 movements then 800 m sprint

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Pose Method of Running Glossary of Terms

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Source Posetech Website:

SHORT POSE RUNNING CONCEPTS

POSE Stance – Dr.Romanov’s discovery and contribution to the sport of running, this is the most important position in running from which all movement is generated. Also referred to as an “S-spring STANCE” – keeping the runner’s body perfectly balanced on one leg, with weight above the forefoot and knee bent, making the body compact and loaded with elastic energy. [Continue Reading - >

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Tuesday September 23

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Every 90 seconds for 12 cycles (alternating):

 

Odd Cycles:

200 M Sprint

 

Even Cycles:

8 TTB

4 Power Snatches

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