Max Effort (known from now on as ME)
Dead-lift
Warm-up sets: x5 x3 x2
Work sets: x2 x2 x2 x2 x2 (increase weight each set)
Rest time: 3 minutes b/w sets
Sub-Max Effort (known from now on as SE)
Front Squat
Warm-up sets: x5 x5
Work sets: x8 x8 x8 x8 (keep same weight for all sets)
Rest time: 2 minutes b/w sets
Repetition Effort (known from now on as RE)
3 sets of:
x10-20 unbroken push ups (Tempo: 2/0/2)
superset w/
x10-15 unbroken ring rows (Tempo: 2/0/2)
CWOD (conditioning wod)
For total reps:
Tabata Clean and Jerk, 132#/88#
Notes: If you have any questions, it is easier for you to ask, and I answer, through comments so please do not leave anything to chance. Track everything here for me to see.
Post all results to comments for tracking (do it!)
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I also want to use this blog to educate people on different types of organization of training. It is important for you to understand that there are many was to skin a cat and mine may or may not be best for you. We all adapt differently. The idea is to get something out of this programming. You have to tailor it to your needs.
For example, you must strain during the max effort exercise or you will not get everything you can out of it. Even if you do not pr, if you strain on that day and it was mind numbing for you, you got stronger or will get stronger. Some people are too young in their training age to strain so they must replace with extra volume. Younger trainees (not chronologically speaking here) haven't really developed the strength needed to get stronger as funny as that sounds. Just because it says 5x2 for dead-lift up above, if you are newer, doesn't mean that will work for you. You may be better off doing a higher rep scheme. Check this table out for direction,
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| Looking at this table, a beginner might want to go with 4 sets of 5-9 reps instead of my posted 5 sets of 2 for their max effort work. The thing is, you have to be able to know and listen to yourself. More to come...... Now go get stronger. | |||||||||||||||||||||
21 comments:
This is awesome. Thank you so much for putting together this program. I am wrapping up 3 months of CFE and will hop on this as soon as I finish. I experimented with different tiers before, but failed badly. Thanks again for giving away your knowledge.
Hello Ricky
This is so great, currently I'm using Dan John transformation program for the last 6 weeks with my CF and it worked for me. This resembles the way I trained, I'm going to jump in since I've been programming for myself and was looking for a more structured program. One question though, what is the recommended resting period between each WOD. Do you split them to AM and PM or do it all as one session ?
Hey Ricky,
our results:
all weights in Kilo's.
jean:
DL:5x80,3x93.5,2x108
work sets->2x120,2x125,2x131,2x141,2x147.5
FS:5x60,5x66,- (8x70)x3,4x70 on last set.
repeffort:20/15,8/7,6/4 no rest btw sets.
Tabata C+J: 18reps.
rob:
DL:80x5,100x4,120x2->worksets:
150x2,160x2,180x2,185x2,190x2
FS:60x5,70x5/(90x8)x4 tough
maxrep: didn't keep count.btw 10-20reps. concentrated on the 2-0-2 rythm.
Tabata:18 reps as well. probably should have gone lighter?
Thanks! We will keep posting
Zvi,
To answer your question, you have either option. Here's the deal, some will say that if you do it in one session, you give only part effort to both and not full effort to each one. I don't really think so in either case so in reality, choose what's best for you on each day.
You may even break up the strength stuff over different parts of the day. For example, maybe you only get in the max effort part and for time restraints have to come back later that day and finish the rest. This is completely acceptable. It might not be a time concern but maybe a need to refuel before moving on, if this is the case, I recommend sipping a protein/carb mixture throughout the strength portion so that you're ready to go by conditioning time.
Don't rush things. This workout will take some time but will move smoothly so long as you stay on the clock.
Ricky
First class live at 7:30 pm tonight. I keep my wod log on an excel sheet but for a change of pace and for the project I'm going to log here too.
Ricky, curious your recommendation on the protein/carb mix noted in last post. I want to come to class prepared tonight.
Chad, Gatorade makes a good mix you can buy off the shelves. If you can't find it, I'd say a quarter scoop of protein in some regular gatorade or lightly sweetened kool-aid. Just for sipping and not drinking though.
OK done !
Working out at home, don't have lots of weight so worked with higher reps in the ME (weight in kg)
Deadlift 100x8, 110x8, 115x6, 115x6.
Squat 4x8x60kg
Push-up / Row (feet elevated) 20/ 15, 16/10, 10/7
Tabata C&J 60kg 17 reps
I feel violated :-).
BTW my recovery drink that I sipped was chocolate milk, used it for a while now and feels good.
Ricky,
I am reading correctly, we can do each ME, SE and RE at different times if necessary? Also is the condiditioning WOD until failure or is there a time limit? If you can do all the strength work at once, would it be okay to do the conditioning later, or should it be done immediatly following some part of the strength portion?
What does temp 2/0/2 mean?
Kayla,
Yeah, you can break up however you want so long as the order is maintained. As for conditioning, you can do it later. It might be good to do it later. Depends on each individual. As for scoring, you do 20 second on/10 seconds rest x 8 intervals and add up all your reps.
Robert,
The tempo is the pace of the movement. When you see something like 2/0/2, you would do the negative with a 2 count, immediately change direction at the bottom (hence 0), and a 2 count to come back up. If you saw something like 3/2/3, you would utilize a 3 count for the negative, hold the bottom most part of the movement for a 2 count, and then a 3 count to come back up. Tempo controls time under tension when the weight doesn't.
Deadlift: 154 x5, 198 x 3, 262 x 2, 308 x 2, 348 x 2, 374 x 2, 384 x 1 (grip failure during the pull, 379 x 2. Feeling pretty fully wrecked at this point.
Front squat: bar x 5, 110 x 3, 132 x8, 132 x 8, 132 x 8, 132 x 8. Wrist failure hit on set 3. Should have gone 10lbs heavier.
Push up/bar rows: 15/10, 12/10, 10/10. Bar rows were uncomfortable, not unbroken and awkward.
warm up 5-110,3-154,2-174 ,2x198,2x208,2x213,2x223,2x228 front squat warm up bar 44,77, 8x93,8x93,8x103,8x103, 15 unbroken pushups,10 ring rows, 12 and 10,10 and10
DL:(used mens bar)5 reps with green,3 reps with yellow ,2 with blue
work sets: I don't remember my work sets, but I ended up doing 179# on the last set(definately will bring a notebook next time :/)
FS:mens bar with green and 2 1/2
PU/IR:12/7,10/5,7/4
DL
Warm-Up 5x154 3x264 2x308
Work Set 313, 318, 323, 328, 343
FS
Warm-Up 5xEmpty Bar 5x154 3x198
Work Set 198 across
Push Ups 12, 10, 8
Rows 10, 8, 5
Ricky, what type of training would you recommend on the off-days? Up until now, I have been training 3 on, 1 off and 2 on, 1 off.
Thanks in advance!
Rob,
My suggestion to you is feel it out. Don't do extra if you feel what you are doing is enough. Some just do more because they feel they will fall behind the curve or because they think they need to be doing more conditioning work.
I'll tell you right now that I am following a 1 on/1 off schedule and it is working for me. If I feel up to it, I will do something extra on my days off but if not, I get ready for the next training session tomorrow. I know this sound cliche but listen to your body.
I will make this program well rounded enough so that you will actually start to learn how to do some things correctly because they aren't in the middle of a met-con. For example, watch out for higher rep rope climbs within the strength portion with rest time. This gives you a chance to learn how to climb and practice different climbing styles so that when you do see them in a met-con, you'll be better because of it.
If you feel you need to do more, go for it but don't let it affect the bigger picture here. If anything, use these days to really address mobility and recovery.
Hope this answers your question.
Dead lift.
Warm up: 154, 264, 374
Work sets: 385, 395, 400, 418, 428 (felt really heavy)
Front squat:@
Warm up: 154, 198
Working sets: 198
Push Ups: 20, 12, 10
Rows: 12, 10, 9 ( had to bend my knees to get 10)
Thanks Ricky!
I will be keeping Mon, Wed and Fri as my "Main training" Days. My thoughts for the off days were pretty much along the line of mobility, gymnastic skills with running technique thrown in.
I have been working on strength since I came back and was to a point I needed to start a real program.
Thanks for putting this together for us.
I plan on doing them Tuesday, Thursday, and Saturday.
Today
DL 5x165,3x185,2x205,2x215,2x225,2x230,2x235,2x240
FS 5x65,5x95,8x105 across
Pushups 14 and ring pulls 12 per round
did the Power clean Tabata at gym this morning. 3 per rd 15 rds @110
I will back off some of the metcons in the morning to focus more on this.
DL
WU 5/3/2: 110-154-174
Work sets: 198-203-213-218-228
FS
WUp 3x3: 77-92-99
Work sets: 104
PUs: 16-12-10
Ros: 11-10-10
Dead Lift (worked along with Josh)
Warm-Up 5x154 3x264 2x308
Work Set 313, 318, 323, 328, 343
Front Squat: WU-Barx5, 132#x4, 154#x3
Working sets: 176, 176, moved up to 186, then 196
I know I wasn't supposed to move up, but I had no idea where a tough 8 reps would be for me. Now I do.
Push ups: 20, 20, 15
Rows: 12, 11, 10
I did the push ups and rows untill I broke, then I called that my set.
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