8.9.12 Interval Weight Training

Workout 1
Throw MBs (various)
Then:
Javorek DB Complex (variant)
Click on this link to see Javorek himself coaching someone through it. 
There are several variations of these complexes. I like the one below as a warm-up.
6 reps each:
Biceps Curl +
Hi-Pull +
Bent-Over Row +
Muscle Snatch +
Thruster +
Lateral Lunge (3 each) +
Renegade Row (3 each)
2 rounds = 1 set
Do 2 sets (both sets to warm-up)
Increase load on second set
Then:
I.W.T.
Phase I
10x Heavy DB Hang Power Clean/Thruster (clean the DBs, then do a full Thruster each rep) +
400m run +
2 minutes rest
3 sets
Rest 5 minutes
Then:
Phase II
10x Close-Grip Bench Press +
4x (20s Mountain Climber + 10s FLR) +
2 minutes rest
3 sets
Rest 5 minutes
Then:
Phase III
Farmer Carry / Dead Hang Combo
60m/75s, 60m/60s, 60m/45s, 60m/30s, 60m/Max effort
<60s on Max Effort = 20x Burpees
Then:
Cool Down
 
Results
[gp_workout1]
 
 
 
Workout 2
UF Track
4x400m to warm-up
(increase speed each set)
Then:
1x1200m 
Walk 200m to recover
2x800m 
Walk 200m to recover
3x400m < 1:30
Walk 100m to recover
Then:
Cool Down
 
Results
[gp_workout2]
 
 
 
Workout 3
Work up OHS
Then:
OHS 
7-5-3-3-5-7
Then:
Hang Power Clean + Push Press/Jerk
5 reps each every minute for 10 minutes
Then:
5x40m @ 180#
Rest 60s between efforts
Then:
Cool Down
 
Results
[gp_workout3]
 
 
 
Workout 4
Work up on Deadlift
Then:
Deadlift 
2-2-1-1-1
Then:
Max reps @ 85% of best single
2 sets, record reps
Then:
30m Heavy Sled Drag +
5x Pull-ups
5 sets
Then:
Cool Down
 
Results
[gp_workout4]
 
 
 
Workout 5
Prep the shoulders (i.e. Indian Club “play”)
Then:
Work up to 225# Bench Press 
Then:
Max reps @ 225#
5 sets
Record total reps
Rets plenty between sets
Then:
10-1 Snatch @ 115# + 20 Cals on AD
Looks like…
10x Snatch + 20 cals +
9x Snatch + 20 cals +
8x Snatch + 20 cals…
Then:
Cool Down
 
Results
[gp_workout5]
 
 
 
Workout 6
Work up to 5RM Deadlift
Then:
Deadlift
5-5-5-5-5
Then:
4x Push Press + 2x Lunge (hold BB in FS position)
4 sets
Then:
5-1 Pull-up Strength Ladder
Each set should be to failure.
Then:
Cool Down
 
Results
[gp_workout6]
 
 
 
Coach’s Comments
A couple people have requested the Stadium workout ahead of time. So here it is…
 
Stadium Workout
10x Wall Jumps (jump over the wall into the field and back into the stands = 1 rep)
1x Gator Mountain (walk or run to the very top of the stadium on the bleachers).
Walk/jog down the stairs to the lowest concourse entrance.
Jog to the Northern most spiral (left hand turn once you enter the concourse)
Bear Crawl up the entire thing, jog down and back to where the round began.
Repeat for 5 rounds
 
Photos

Float the DBs. It's not an upright row, it's a Hi-Pull. The latter is more efficient.

The girls did heavy step-ups yesterday. Their weightlifting program called for step-ups again today. Instead I decided to throw in some grinding sled drags; five sets to be exact, with pull-ups.

Graham is a very good rider. He's gotten leaner and more conditioned in the one year he's been at GP. Now the focus is shifting to developing some top end maximal strength. Having the ability to mash down on the pedals on a steep climb over and over again is the goal now. I feel for his competitors.

Create momentum, use it, reload.

All one needs are a few simple tools and the Will to make something better of themselves.