Throwdown Series

CHRIS vs. DAVE

Program Design by Michael FitzGerald of Optimum Performance Training

WTF?  Another workout blog?  Well, not really.  

These workouts are written for two VERY different individuals:

  • 'CHRIS' = develop a more strength while maintaining aerobic condition
  • 'DAVE' = develop a better aerobic engine while maintaining strength base

Please feel free to follow along and post your results.  

Confused by the "language" of these workouts?  Click HERE


CHRIS 1/24 - 1/31

Thursday - Snatch intense + Clean intense + Upper CP

A. Power Snatch Cluster, 1.1 x 5 sets, 3 min - all sets @ 85% RM

B. Power Clean Cluster, 1.1 x 5 sets, 3 min - all sets @ 85% RM

C1. Seated DB OH Press @ 30X0, 4-6 reps x 5 sets, 1:30 min

C2. C2B Chin-up Cluster, 6.6.6 x 5 sets, 1:30 min

 

Friday - Back Squat mod + LP2 + MAP EZ

A. Back Squat @ 20X1, 5 reps @ 75% RM x 6 sets, 3 min

B. AMRAP Burpees to 6" OH in 60 sec x 4 sets ALL OUT, 6 min b/t sets

C. 20 minute Row @ 50% - damper 3

 

Sat - MAP Multi (3/3--4/4--5/5)

4 min @ 90%:

7 KBS - 32kg

35 Double Unders

--4 min rest

4 min @ 90%:

7 Toes Through Rings

10 Wall Balls - 20# to 10 ft

--4 min rest

4 min @ 90%:

7 Push-ups

35 Double Unders

--4 min rest

4 min @ 90%:

10 cals AD

10 DL @ 115lb

--4 min rest

4 min @ 90%:

10 cals AD

10 Air Squats

--4 min rest

4 min @ 90%:

10 cals AD

10 Chin-ups

 

Sunday - off

 

Monday - Jerk intense + SN or C&J battery + SN or C&J MAP sets

A. Split Jerk, build to a heavy single

B. Power Clean. Thruster, 1.1 per min for 15 minutes - start @ 135lb

C. 5 sets @ 90%:

6 Squat Snatch @ 75lb

9 Lateral Barbell Burpees

12 Box Jumps - 24"

1 min b/t sets

 

Tuesday - Upper CP + LP2 + Core

A. Muscle-ups, 7 reps for time

B1. Press @ 10X0, AMRAP @ 95lbs x 3 sets, 1:30 min

B2. AMRAP Strict Pronated Chin-ups x 3 sets, 1:30 min

C. 45 sec Airdyne @ 97% x 5 sets, 4-5 min b/t sets

D. Weighted Front Bridges, 30 sec hold x 5 sets, 1:30 min rest

 

Wed - off

DAVE 1/24 - 1/31

Thursday - Snatch intense + Clean and Jerk intense + DL mod/HSPU

A. Squat Snatch Cluster, 1.1 x 4 sets, 4-5 min - start @ 165lb

B. Power Clean and Split Jerk Cluster, 1.1 x 4 sets, 4-5 min - start @ 215lb

C1. DL Cluster, 1.1.1.1.1 x 5 sets, 1:30 min - 80% effort

C2. Strict HSPU, AMRAP x 5 sets, 1:30 min

Tuesday - Rowing/Airdyne LEnd1 + Rowing/Airdyne MAP Low %'s

3 sets @ 97%:

45 sec Thrusters @ 95lbs

45 sec Airdyne

7:30 min b/t sets

+

20 x 30 sec Row @ 75%/30 sec Row @ 50%

Saturday - CrossFit Tester (8-15 min)

AMRAP in 15 mins:

15 Power Clean @ 95lbs

15 Burpees to 6" OH

100 DU's

Sunday - off

Monday - Snatch Battery + Clean and Jerk battery + Squat mod/MU's

A. Above Knee Hang Power Snatch. OHS, 2.1 per min for 7 minutes - start @ 155lb

B. Power Clean. Squat Clean. Front Squat. Split Jerk. Behind the Neck Split Jerk, 1.1.1.1.1 x 6 sets, 1:30 min - start @ 185lb, no rest b/t reps

C1. Back Squat @ 20X1, 5 reps @ 70% RM x 5 sets, 10 sec

C2. AMRAP Bar Muscle-ups x 5 sets, 3 min

Tuesday - MAP Scenarios

10,9,8,7,6,5,4,3,2,1 @ 90%:

Thrusters @ 45lbs

Box Jumps - 24" - step down every rep

+

5 min rest

+

5 rounds @ 90%:

10 Toes to Bar

10 OHS @ 45lbs

10 Burpees - no jump @ top

+

5 min rest

+

For time @ 90%:

Row 250m

25 GH Sit-ups

15/arm KB Snatch @ 24kg - alternate as needed

25 GH Sit-ups

Row 250m

Wednesday - off

DAVE 1/3 - 1/9

Sat

A. Power Snatch CLuster, 1.1.1 x 3 sets, 4 min

B. OHS @ 33X1, 2-3 reps x 3 sets, 4 min

C. Muscle-ups, 3 reps per minute for up to 10 minutes

D. AMRAP in 5 min:

10 unbroken Hang Power Clean @ 135lb

10 Ring Dips

 

Sun

5 sets:

10 Back Squat @ 225lb

2 minute Row @ 75%

3 min b/t sets

+

5 min extra rest

+

21,15,9 for time:

GH Sit-ups

Burpees

 

Mon

A. Push Press, build to a 1RM

B. Push Press, AMRAP @ 80% RM from part A x 3 sets, 5 min

C. 10 sets - 45 sec time limit:

7 C2B Chin-ups

AMRAP Double Unders in remaining time

45 sec rest

 

Tues - off

 

Wed

Every minute on the minute for 30 minutes:

1st - AMRAP (-1) Strict HSPU

2nd - 3 Power Clean @ 205lb

3rd - 2 Rope Climbs to 15 ft

 

Thurs - off

CHRIS 1/3 - 1/9

Week 1
Friday - Snatch intense + Clean intense + Upper CP
A. Power Snatch Cluster, 1.1 x 4 sets, 3-4 min
B. Above Knee Hang Power Clean, build to a 2RM - no dropping bar b/t reps
C1. HSPU, AMRAP kipping x 4 sets, 1:30 min
C2. C2B Chin-up Cluster, 6.6 x 4 sets, 1:30 min

Saturday - Back Squat mod + LP2 + MAP EZ

A. Back Squat @ 20X1, 5 reps @ 70% RM x 5 sets, 3 min
B. Airdyne Sprint 40 sec @ 97% x 4 sets, 5 min b/t sets
C. 20 minute Airdyne @ 50% effort

Sunday - off

Monday - Jerk intense + SN or C&J battery + SN or C&J MAP sets
A. Push Press. Split Jerk, 1.1 x 4 sets, 3 min - build until push press gets near max
B. Power Clean. Front Squat. Split Jerk, 1.1.1 per minute for 7 minutes - start @ 155lb
C. 5 sets @ high effort:
10 touch n go Squat Snatch @ 65lb
10 Chin-ups
10 Lateral Barbell Burpees
90 sec b/t sets

Tuesday - Upper CP + LP2 + Core

A1. CGBP @ 20X1, 4-5 reps x 4 sets, 1:30 min
A2. Weighted Ring Rows @ 20X0, 4-6 reps x 4 sets, 1:30 min
B. 45 sec Row @ 97% x 5 sets, 5 min b/t sets
C. GH Sit-ups @ 30X0, 10 reps x 5 sets, 1 min

Wednesday - MAP Multi (3/3--4/4--5/5)
3 min @ 90%:
10 KBS - 24kg
10 Air Squats
--3 min rest
3 min @ 90%:
Row 500m
AMRAP DU's in remaining time
--3 min rest
3 min @ 90%:
Row 500m
AMRAP Burpees in remaining time
--3 min rest
3 min @ 90%:
10 DL @ 95lb
10 Air Squats
--3 min rest
3 min @ 90%:
50 cals AD
AMRAP DU's in remaining time
--3 min rest
3 min @ 90%:
50 cals AD
AMRAP Burpees in remaining time

CHRIS & DAVE 12/20 - 1/3

HAPPY HOLIDAYS.  WE ARE NOT POSTING WODS AGAIN UNTIL THE NEW YEAR.  

CHECK BACK THEN.

CHRIS 12/14 - 12/20

Thursday - off

 

Friday - Sq int + Snatch or C&J battery + Snatch or C&J aerobic tester

A. Front Squat @ 20X1, build to a tough single - not a max, leave some room

B. Above Knee Hang Squat Clean, 1 rep every 30 sec for 10 minutes

C. 25,20,15 for time:

Hang Power Snatch @ 65lb

Wall Balls - 20#

 

Saturday - MU + HSPU/Chin-up strength + C2B Chin-up based aerobic tester

A. Ring Muscle-up, 1 rep every 15 sec for as long as possible - with only 2 fails allowed

B1. Kipping HSPU to Extra Depth, 2-3 tough reps x 5 sets, 1 min

B2. Wtd Supinated Grip Chin-up Cluster @ 20X1, 2.2 x 5 sets, 1 min

C. 5 unbroken C2B Chin-ups x 10 sets for time

 

Sunday - off

 

Monday - Snatch intense + Clean intense + Sq moderate/UB Press

A. Power Snatch, build to a 1RM

B. Power Clean Cluster, 1.1.1 @ 90% effort x 3 sets, 3 min

C1. Back Squat @ 20X1, 2 reps @ 90% RM x 4 sets, 1:30 min

C2. Medium Grip Bench Press @ 20X0, 2-3 reps x 4 sets, 1:30 min

D. Tabata Push-ups

 

Tuesday - DL Speed + Jerk tech + Row/AD LP2/LEnd

A. DL @ 12X1, 2 reps @ 70% RM per minute for 6 minutes - speed off the floor

B. Split Jerk. Behind the Neck Split Jerk, 1.1 x 6 sets, 1:30 min - all moderate

C. For times:

Row 100m ALL OUT - damper 10

1 min rest

Row 150m ALL OUT - 10

1:30 min rest

Row 200m ALL OUT - 10

2 min rest

Row 250m ALL OUT - 10

2:30 min rest

Row 300m ALL OUT - 10

 

Wednesday - High Power MAP (short sets - multiple modality)

5 sets @ 90%:

15 Thrusters @ 45lb

30 sec rest

12 Burpees - no jump @ top

30 sec rest

15 KBS - 32kg

30 sec rest

50 Double Unders

30 sec rest

+

5 min rest

+

10 x 30 sec AD @ 90%/30 sec rest on AD

DAVE 11/30 - 12/6

Thursday - off

 

Friday - Clean and Jerk intense + Snatch Battery + Cyc/Weight aerobic tester (4-6 min)

A. Push Press, 1RM

B. Power Clean, 1RM

C. 30 Squat Snatch @ 155lb for time

D. For time:

15 OHS @ 95lbs

50 cals AD

15 OHS @ 95lbs

*Goal is sub 4 min

 

Saturday - MAP Low%'s - high volume

15 minutes @ 75%:

150m Row

5 Ring Dips

5 Box Jumps - 20" - touch n go reps

5 KBS - 24kg

--5 min rest

15 minutes @ 75%:

Run 200m

5 Toes to Bar

5 Wall Balls - 20#

 

Sunday - off

 

Monday - Snatch intense + Clean and Jerk battery/MU's + HSPU/C2B based

A. OHS @ 20X, build to a heavy single

B1. Power Clean and Push Jerk, 2 reps @ 175lb x 8 sets, 45 sec - drop each rep, 5 sec b/t reps

B2. Muscle-ups, 2-3 reps x 8 sets, 45 sec

C. AMRAP in 10 minutes:

3 unbroken Strict HSPU - DO NOT KIP, if you are slow, you are slow, just take more rest

5 unbroken C2B Chin-ups

 

Tuesday - Rowing/Airdyne LP2 + Rowing/Airdyne MAP Low %'s

Row 500m for time - go HARD

+

15 min rest

+

20 minutes on Airdyne - increase over 20 minute time frame from 50% effort to 75-80% effort by the last 5 minutes - same idea as last week

 

Wednesday - MAP Scenarios

For time @ 90%:

250m Row

15 KBS - 32kg

25 Burpees - no jump @ top

15 KBS - 32kg

250m Row

+

Rest 5 minutes

+

 

For time @ 90%:

250m Row

15 KBS - 32kg

25 Burpees - no jump @ top

15 KBS - 32kg

250m Row

+

Rest 5 minutes

+

 

For time @ 90%:

250m Row

15 KBS - 32kg

25 Burpees - no jump @ top

15 KBS - 32kg

250m Row

*Would like to see all 3 efforts below 5:30 min

CHRIS 11/30 - 12/6

Thursday - off

 

Friday - Sq int + Snatch or C&J battery + Snatch or C&J aerobic tester

A. Front Squat @ 20X1, 2-2-2, 5 min - all tough sets

B. Squat Clean. Push Press. Split Jerk, 1.1.1 x 7 sets, 1 min - 1st rep cannot be a squat clean thruster, start @ a tough push press weight

C. For time:

Hang Squat Snatch @ 65lbs - 10,9,8,7,6,5,4,3,2,1

Lateral Barbell Burpees - 1,2,3,4,5,6,7,8,9,10

 

Saturday - MU + HSPU/Chin-up strength + C2B Chin-up based aerobic tester

A. Ring Muscle-ups, 1 rep every 20 sec for up to 10 minutes

B1. Kipping HSPU Cluster, 2.1 x 5 sets, 1 min - make the 2 really hard, keep same depth for last 1

B2. Wtd Parallel Grip Chin-ups @ 30X2, 2-3 reps x 5 sets, 1 min

C. For time:

15 unbroken C2B Chin-ups

Row 500m

15 unbroken C2B Chin-ups

Row 500m

15 unbroken C2B Chin-ups

 

Sunday - off

 

Monday - Snatch intense + Clean intense + Sq moderate/UB Press

A. Power Snatch Cluster, 1.1 x 4 sets, 4-5 min

B. Above Knee Hang Power Snatch. OHS, 2.1 x 7 sets, 1 min - start @ 115lb

C1. Back Squat @ 20X1, 4 reps @ 80% RM x 5 sets, 1:30 min

C2. CGBP @ 20X0, AMRAP (-1) @ 155lb x 5 sets, 1:30 min

 

Tuesday - DL Speed + Jerk tech + Row/AD LP2/LEnd

A. DL @ 12X1, 2 reps @ 60% RM per minute for 9 minutes - speed off the floor

B. Split Jerk, 2-1-2-1-2-1, 1:30 min - 2's @ 150lb, 1's @ 165lb

C. Airdyne 40 sec near all out x 4 sets, 4-5 min rest

 

Wednesday - High Power MAP (short sets - multiple modality)

Complete 1 round every 2 minutes for 10 minutes @ 90%:

1 Muscle-up + 3 extra Ring Dips

5/arm KB Snatch @ 24kg

35 Double Unders

+

10 min rest

+

15,12,9,6,3 rep rds for time;

Wall Balls - 20# to 11 ft

Wall Facing Burpees to 6" OH

CHRIS 11/16 - 11/22

Week 5 - back off week, will start a new template next week aimed towards the Open.

Thursday - off

 

Friday - Snatch battery + Clean battery + Upper Push/Pull CP Stamina

A. Squat Snatch @ 80% RM, 1 rep every 30 sec for 10 minutes

B. Squat Clean @ 80% RM, 1 rep every 30 sec for 10 minutes

C. 30 Muscle-ups for time

 

Saturday - MAP Sets - high gym component

10 rounds for time:

4 Burpees

6 KBS - 32kg

8 Wall Balls - 20# to 10 ft

--9:18 last time

 

Sunday - off

 

Monday - Snatch intense + Clean intense + OH intense + Squat Speed with Chains

A. Clean and Jerk, 1RM

B. OHS, 1RM

C. Back Squat @ 10X0, 2 reps @ 50% RM + Chains x 6 sets, 1 min

 

Tuesday - High Power MAP (short sets)

7 x 60 sec Row @ 90-95% effort/90 sec rest on rower - damper 5 - try to hold same pace as last week

+

10 min rest

+

7 x 60 sec Airdyne @ 90-95% effort/90 sec rest on Airdyne - try same pace as last week

 

Wednesday - Snatch tech + Clean and Jerk tech + Squat/Pull/Push intense

A. Squat Snatch. Above Knee Hang Squat Snatch. Snatch Balance, 1.1.1 x 5 sets, 1:30 min - all sets @ 110lb

B. Push Press. Push Jerk. Split Jerk, 1.1.1 @ 135lb x 5 sets, 1:30 min - fast, continuous reps, all touch n go

C1. Front Squat @ 20X1, 1 rep @ 95% RM x 3 sets, 2 min

C2. AMRAP Kipping HSPU x 3 sets, 2 min

D. 10-->1 unbroken C2B Chin-up ladder for time

DAVE 11/6 - 11/22

Week 3

Friday - Clean and Jerk intense + Snatch Battery + Cyc/Weight aerobic tester (4-6 min)

A. Split Jerk, 1RM

B. touch n go Squat Snatch @ 135lb, 3 unbroken reps x 10 sets for time

C. 3 rounds for time:

15 Wall Balls - 20#

15 KBS - 32kg

15 cals Airydne

--sub 7 min

 

Saturday - MAP Low%'s - high volume

10 minutes @ 75%:

10 Chin-ups

Run 400m

--5 min

10 minutes @ 75%:

10 Push-ups

150 Jump Rope Singles

--5 min

10 minutes @ 75%:

10 DL @ 95lb

Run 200m

10 GH Sit-ups

Run 200m

--5 min 

10 minutes @ 75%:

10 KB Snatch/arm @ 16kg

Row 250m

 

Sunday - off

 

Monday - Snatch intense + Clean and Jerk battery/MU's + HSPU/C2B based

A. Squat Snatch, 1 rep x 5 sets, 3-4 min - build per set

B1. Power Clean and Overhead, AMRAP in 1 min @ 205lb x 3 sets, 3 min

B2. Muscle-ups, AMRAP in 1 min x 3 sets, 3 min

C. Complete in any order/method you like, for time:

30 Kipping HSPU

60 C2B Chin-ups

 

Tuesday - Rowing/Airdyne LP2 + Rowing/Airdyne MAP Low %'s

3 x 60 sec Airdyne @ 97%, 6 min rest

+

5 x 90 sec Row @ 50%/90 sec Row @ 75% - damper 5

 

Wednesday - MAP Scenarios

10,9,8,7,6,5,4,3,2,1 @ 85-90%:

DL @ 155lb

Lateral Barbell Burpees

+

5 min rest

+

100 cals on Airdyne @ 85-90%

+

5 min rest

+

100 cals on Airdyne @ 85-90%;

+

5 min rest

+

1,2,3,4,5,6,7,8,9,10 @ 85-90%:

Power Clean @ 95lb

Lateral Barbell Burpees

 

Michael FitzGerald

Owner and Coach

Optimum Performance Training Inc.

optimumperformancecalgary.blogspot.com

 

 

From: This email address is being protected from spambots. You need JavaScript enabled to view it.
To: This email address is being protected from spambots. You need JavaScript enabled to view it.
Subject: RE: RE:
Date: Wed, 14 Nov 2012 06:16:28 +0000

I will do Tues wod on Weds night. I will train on Thurs instead of Fri. so please send wods for next week.

 

Thanks,

Dave

 

From: Michael FitzGerald [ This email address is being protected from spambots. You need JavaScript enabled to view it. '; document.write(''); document.write(addy_text40348); document.write('<\/a>'); //-->\n This email address is being protected from spambots. You need JavaScript enabled to view it. ]
Sent: Thursday, November 08, 2012 2:01 PM
To: David Zeff
Subject: RE:

 

Week 2

Friday - Clean and Jerk intense + Snatch Battery + Cyc/Weight aerobic tester (4-6 min)

A. Power Clean and Split Jerk. Squat Clean and Split Jerk, 1.1 x 4 sets, 4-5 min - 10 sec b/t reps – 225#/ 235/ 240/ 245 1.F

B. 1 Power Snatch @ 155lb every 20 sec for 10 minutes - if you fail twice, stop – completed with no fails

C. For time:

21 OHS @ 95lb

Row 300m - 1:07.8

15 OHS @ 95lb

Row 300m – 1:08.8

9 OHS @ 95lb

5:19

 

Saturday - MAP Low%'s - high volume

10 minutes @ 75%:

Row 250m

3 Kipping HSPU – 7 rds

--5 min

10 minutes @ 75%:

Airdyne 25 cals

5 Toes to Bar

5 Hand Release Push-ups

5 Toes to Bar - 4 rds

--5 min

10 minutes @ 75%:

Airdyne 25 cals

10 GH Sit-ups

10 KBS - 24kg – 3 rds + 15 cal

--5 min 

10 minutes @ 75%:

Run 200m

10 Box Jumps - 24" - step down

5 Burpees – 5 rds

 

Sunday - off