MICHELLE CONRAD S TRAINING SUMMER 2016 STRENGTH AND RUNNING VOLUME BUILD WRITTEN BY TODD NIEF FOR SOUTH LOOP STRENGTH & CONDITIONING

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Vanessa Norman
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1 MICHELLE CONRAD S TRAINING SUMMER 2016 STRENGTH AND RUNNING VOLUME BUILD WRITTEN BY TODD NIEF FOR SOUTH LOOP STRENGTH & CONDITIONING

2 This is Michelle Conrad s program upon first starting to work with me for remote coaching. Michelle has significant CrossFit experience in the past even briefly training with us at SLSC when we were in a 1500 square foot hallway but had been hit or miss with training for awhile. She owns her own business, which is often devastating on prioritizing one s own health and wellness. HER PRIMARY GOALS ARE: Regain lost strength get back squat back into the mid 200s Be able to handle running volume 5k should be no problem Improve body composition A FEW OTHER IMPORTANT NOTES: Michelle has a history of shoulder injuries and shoulder trouble, so most overhead lifting feels sketchy Michelle is training at a globo gym and has limited access to equipment We didn t start with a testing phase like I normally would since Michelle has been so inconsistent with training so some of the prescriptions had to be updated on the fly based upon what she could and couldn t do. I was way too ambitious with some of the core work initially prescribed. Realized that this was a significant weakness, so definitely wanted to focus on it, but needed to dial back the volume there. HERE S THE WEEKLY LAYOUT FOR TRAINING: Day Core/Structural Day 2 - Squat, intense + Single-leg + MAP (Maximal Aerobic Power), cyclical Day 3 - Day Core Day 5 - Squat, volume + Hinge, structure + MAP, high %, mixed Day 6 - ume

3 WEEK 1 5/23/16 + Core/Structural + Core A1. Close-grip bench press 12,12,10,10,8; 20x0 tempo; A2. Pendlay row 12,12,10,10,8; 20x0 tempo; B1. Double DB bent over row 3x12-15; 20x0 tempo; Rest 60s B2. Double DB bench press 3x12-15; 20x0 tempo; Rest 60s C. Farmer s walk 4x100 ; Heavy; Build quickly to a tough 6 for today then do 80- B. EMOTM 10: 1st: 8 DB step-ups, right leg 2nd: 8 DB step-ups, left leg C. DB walking lunges 3x20, alternating; D. 20 min: 30s stationary 85-90% 30s easy spin A. 15 sets: 200m 85-90% -Rest/walk 30s B %: 1 min step-ups, alternating 1 min single-unders 1 min air squats - 1 rep every 4 seconds 1 min plank 1 min alternating glute bridges A1. Push-ups, hand-release 4x30s AMRAP; Rest 30s A2. Flexed arm-hang 4xAMSAP (-5); Rest 2-3 min *Leave 5 seconds in the tank. B1. Suitcase, right 3x100 ; Heavy; Rest 10s B2. Suitcase, left 3x100 ; Heavy; Rest 2 min C. EMOTM 10: 1st: 30-45s stir-the-pot 2nd: 30-45s Sorensen hold 5x8; 32x1 tempo; Rest 2 min B. Clean deadlift w/ 1s pause below-the-knee & 1s pause above-the-knee C. 20 min of 30s on/30s 85-90%: Burpees Box jumps, step down Mountain climbers DB hang cleans D. EMOTM 10: 1st: 30-45s side plank, right 2nd: 30-45s side plank, left

4 WEEK 2 5/30/16 + Core/Structural + Core A1. Close-grip bench press 10,10,8,8,6; 20x0 tempo; A2. Pendlay row 10,10,8,8,6; 20x0 tempo; B1. Double DB bent over row 15,12,9; 20x0 tempo; Rest 60s B2. Double DB bench press 15,12,9; 20x0 tempo; Rest 60s C. Double DB front rack hold Accumulate 5 min at tough weight D. Accumulate 4 min/side side plank in as little time as possible Build quickly to a tough 5 for today then do 80- B. DB step-ups, alternating 4x20; Build; Rest 2 min C. Wall sit Accumulate 5 min in as little time as possible D. 20 min: 35s stationary 85-90% 25s easy spin A. 9 sets: 200m 85-90% -Rest/walk 30s + (Rest 5 min) + 9 sets: 200m 85-90% -Rest/walk 30s B %: 50 single-unders 10 hollow rocks 20 step-ups, alternating 10 supermans 16 mountain climbers, alternating 10 bird dogs, alternating A. 5 high effort: 6 push-ups, hand-release 75 farmer s walk - tough 6 push-ups, hand-release 75 farmer s walk - tough -Rest as needed B. 3 sets: 60s AMRAP horizontal bar rows - *Use Smith machine or bar in squat rack C. EMOTM 10: 1st: 30-45s half Turkish getups, right 2nd: 30-45s half Turkish getups, left *Go light on this. See if you can keep shoulders in good position without creating irritation and feeling sketchy. 6x5; 32x1 tempo; Rest 2 min B. Clean deadlift w/ 1s pause above-the-knee & 1s pause mid-thigh 5x1.1; Build; Rest 90s C. 20 min of 30s on/30s 85-90%: KB or DB Russian swings Goblet squats Jump rope Burpees

5 WEEK 3 6/6/16 + Core/Structural + Core A. EMOTM 10: 1st: 8 close-grip bench presses - tough 2nd: 8 Pendlay rows - tough B. 5 min AMRAP: Renegade rows w/ push-up - moderate weight * atch?v=yhn0sga-68q - do a push-up between each set of rows C. EMOTM 8: 1st: 30-45s farmer s walk - tough 2nd: 30-45s plank + EMOTM 8: 1st: 30-45s farmer s walk - tough 2nd: 30-45s hollow hold Build quickly to a tough 4 for today then do 80- B. 3 sets: 1 min step-ups, right leg 1 min step-ups, left leg -Rest 1 min C. 4 sets: 20s AMRAP air squats 10s hold in bottom of squat D. 10 min: 20s 90% 40s easy spin -Into 10 min: 40s 85% 20s easy spin A. 14 sets: 30s 90% 25 double-unders 6 burpees -Rest 90s *Rest an additional few minutes any time you need to in order to maintain pace. B %: 50 walking lunges 50 reverse walking lunges 5 burpees, no push-up 5/side hip airplanes - watch?v=xjkxtd6x7q8 40 single-unders A. 5 min AMRAP: Push-ups, hand-release *Keep your thighs off the ground on this. B. Flexed arm hang - supinated grip Accumulate s C. Bottoms-up KB press 4x10/side; Light; Short rest b/w arms * atch?v=s2a7bl4dtjq **Careful with this on your shoulders - ideally will be good for stability there. D. 3-5 sets: 30s plank 100 farmer s walk - tough 30s plank -Rest as needed 6,6,5,5,4,4; 32x1 tempo; Rest 2 min B. Clean deadlift w/ 1s pause above-the-knee & 1s pause mid-thigh + Clean pull 5x(1+1); Build; Rest 90s C %: 1 min AMRAP: 5 goblet squats + 5 Russian KB swings (moderate) -Rest 1 min 1 min AMRAP: Burpee box jumps (20) -Rest 1 min 20 min 50%

6 WEEK 4 6/13/16 + Core/Structural + Core A1. Close-grip bench press 5x5; 20x0 tempo; Building; A2. Pendlay row 5x5; 20x0 tempo; Building; B. For time: 30 manmakers - no shoulder-to-overhead * atch?v=imnnvhg1jcm C. 3 sets: 30s Russian twists - unloaded (try not to move through the low back at all) -Rest 10s 30s flutter kicks -Rest 10s 30s hollow holds -Rest s Build quickly to a tough 3 for today then do 80- B. EMOTM 10: 1st: 12 rear-foot elevated split squats, right - moderate 2nd: 12 rear-foot elevated split squats, left - moderate C. 3 sets: 30s air 90% 20s air 50% -Rest 40s D. 10 min: 25s 90% 35s easy spin -Into 10 min: 45s 85% 15s easy spin A. 6 sets: 30s 90% (Into) 3 sets: 60s 90% - (Into) 2 sets: 90s 90% -Rest 90s B %: 3/arm Turkish get-ups - light 10 burpees, no push-up 45s superman hold 50 single-unders 200m run A. EMOTM 10: 1st: 20s AMRAP diamond push-ups 2nd: 10-20s flexed arm hang B. Bottoms-up KB front rack 3x100 /arm; Short rest b/w arms C. EMOTM 20: 1st: 45s suitcase, right - tough 2nd: 30-45s side plank, right 3rd: 45s suitcase, left - tough 4th: 30-45s side plank, left 5,4,3,5,4,3; 32x1 tempo; Waveload; Rest 2 min B. Clean deadlift + Clean deadlift to 1 off the floor 5x(1+2); Building; Rest 90s C. 5 min 85%: goblet squats (35) burpees 5 min 85%: 20 walking lunges 8 Russian KB swings (35) 25 min 50% 20 min 50%

7 WEEK 5 6/20/16 + Core/Structural + Core A1. Close-grip bench press 7,5,3; 20x0 tempo; Building; A2. Pendlay row 7,5,3; 20x0 tempo; Building; B. E30s for 20 reps: 1st 30s: 1 half Turkish getup, right - tough 2nd 30s: 1 half Turkish getup, left - tough C. 6 min: 1 min DB step-ups, right - moderate weight 1 min DB step-ups, left - moderate weight D. 3 sets: 30s side plank, right -Rest 10s 30s side plank, left -Rest 10s 30s V-ups -Rest as needed Build quickly to a tough 2 for today then do 80- B. EMOTM 10: 1st: 10 rear-foot elevated split squats, right - moderate 2nd: 10 rear-foot elevated split squats, left - moderate *Heavier than last week C. 20 min: 1 min 90% 1 min 50% 1 min air 90% 1 min 50% *Cut the transitions on the 50% short so you get a full minute on the squats. A. 5 sets: 45s 90% (Into) 2 sets: 90s 90% - (Into) 1 set: 3 min 90% B %: 5/arm single-arm push-up w/ hand elevated - do this on the side of a squat rack - elevate hand enough that this is tough but not awful 100 farmer s walk - moderate 20 step-ups, alternating 10/side diagonal med ball chops 100 farmer s walk - moderate 20 step-ups, alternating A1. DB floor press 3x12-15; 30x0 tempo; Rest 30s A2. Double DB bent over row 3x12-15; 30x0 tempo; Rest 2 min B. EMOTM 10: 20s back rack hold - very heavy *Shoot for heavier than 1RM back squat. Build over 10 min. C. 3 sets: 30s single-leg hollow hold, right leg 30s single-leg hollow hold, left leg 30s single-leg glute bridge hold, right leg 30s single-leg glute bridge hold, left leg -Rest as needed 4,3,2,4,3,2; 32x1 tempo; Waveload; Rest 2 min B. EMOTM 9: 3 sumo deadlifts - tough but fast *Reset each rep. C %: 5 burpees 10 Russian KB swings (35) 15 goblet squats (35) 25 min 50% D. Accumulate 2-4 min stirthe-pot

8 WEEK 6 6/27/16 + Core/Structural + Core A. Close-grip bench press Build to a 3RM for today B. Pendlay row Build to a 3RM for 30x0 tempo C. Accumulate 5 min plank in as little time as possible *30s minimum work per set Build to a 3RM for today B. Rear-foot elevated split squat Build to a 30x0 tempo *Load with dumbbells. C. 5 rounds: 1 min 85% 20 burpees, no push-up A. 5 min AMRAP: Hollow rocks B. For time: 1 mile run C %: 50 single-unders 20 lunges 50 suitcase - tough A. DB floor press Build to a 10RM B. Front squat Build to a 3RM C. Accumulate 3 min/side single-leg bridge hold A. Clean-grip RDL Build to an 8RM for 30x0 tempo B. Sumo deadlift Build to a 3RM for today *Reset each rep. C. 10 min AMRAP: 4 burpees 6 Russian KB swings (35) 8 air squats For time: 3k run

MEGAN BENZIK S TRAINING FROM END OF CROSSFIT GAMES OPEN TO BEGINNING OF GRANITE GAMES QUALIFIERS 2016

MEGAN BENZIK S TRAINING FROM END OF CROSSFIT GAMES OPEN TO BEGINNING OF GRANITE GAMES QUALIFIERS 2016 WRITTEN BY TODD NIEF FOR SOUTH LOOP STRENGTH & CONDITIONING www.southloopsc.com This is Megan Benzik