PRISON WORKOUT: – PART THREE

The Barbell Program
http://trinitytraining.blogspot.com
AMRAP AFAP Timer Strength Skills As Many Rounds As Possible – Count your rounds completed in the prescribed time limit. Include reps #s of that final partial round. As Fast As Possible – Do the prescribed work in the shortest time possible. Continue until you are able to complete the prescribed rep format. For example, if you complete 10 minutes, but only complete 8 reps in the 11th minute: your score is “10+8.” Take plenty of rest periods. Work up to higher loads. Record the weights used, and whether you were successful or failed. Failure is often good; it means you pushed yourself to limits. Develop skills in a movement. Take rest periods, and focus on fullest/safest range of motion.

Loads/weight: I am including three “suggested” loads for each movement. Some of them take into account YOUR bodyweight (bw). For example, if you read “.25bw,” that means you use one-quarter of your bodyweight. A 200# person would use 50#. I also am listing three loads for some of the other workouts. Men should aim to use one of the higher two loads; women should aim to use one of the lower two. Check your ego at the door so you don’t get hurt. Beginners probably have No Business using such loads. Be sure you record your loads in the workouts. The schedule: Below are 24 workout sessions. Each of you will develop your own schedule. For example, some participants might do five during the workweek, and take the weekend as rest (5-2). Others might do two workouts and take a day off (2-1). Others might simply try to squeeze in 3-4 workouts per week. Whatever you try, please start at Alpha and finish with Omega. Do yourself a favor and don’t cherrypick or skip workouts. Do them all in order. Be careful. The developer/scheduler of this program merely lists these workouts as what HE is doing or has done. He shares them with you as a favor to YOU. Be careful. This is not to be jumped into without some basic understandings of the movements and the training methods. Watch the videos. Find professional coaching. See a doctor. Work out with a partner. Look both ways before you cross the street. Special Thanks: This Prison Workout #3 would not be possible without those in the CrossFit community. I’ve stolen some terrific ideas from them. However, through the tangled web of the internet, I have been unable to truly give credit to those who have real ownership of the workouts, the workout names, or their formats. Please understand I take very little credit for developing this schedule, and submit this for your consideration. If you maintain rights to them: thanks for allowing me to share them with others. I make no money off this endeavor. I leave my email at the bottom of this to accept criticism and complaints.

SESSION

STYLE AMRAP

WORKOUT 15 minutes of: • Side Plank R (15-sec hold) • 5x Lunges w/Twist (step back with R leg) • Side Plank L (15-sec hold) • 5x Lunges w/Twist (step back with L) Continuous Thrusters (.5bw) One rep the first minute, two reps the second minute, until you cannot complete the prescribed number of reps

NOTES Lunges are done while hugging a weight plate (45#/25#/10#). Video of the Lunge is part of the “Plate Complex” video.

Alpha

Α

Beta

Β

Timer

Score is completed minutes, plus the extra reps completed.

Gamma

Γ

AFAP

5 rounds of: • 5x Deadlift (275#/185#/135#) • 10x Burpees

From CF Games Official load is: 275# men 185# women

Delta

AFAP

3 rounds of 15 reps each: • Front squats (.25bw) • Jack Knives • Inverted Rows 10 rounds, descending rep numbers, 10 reps >>>1 rep • Woodchoppers w/Plate R • Woodchoppers w/Plate L • Plyo-pushups Then complete 30 regular pushups. Woodchopper video is part of the “Plate Complex.”

Epsilon

Ε

AFAP

Zeta

Ζ

AFAP

8000# Ground to Overhead Anyhow (females = 6000#)

Divide 8000# by the poundage you are using to determine required reps.

Η

AFAP

Eta

100 Overhead Squats (65#/45#/Broomstick)

Pace yourself. Hitting failure is bad.

Theta

Θ

Timer

Continuous Deadlifts (bw) One rep the first minute, two reps the second minute, until you cannot complete the prescribed number of reps 10 rounds, descending rep numbers, 10 reps >>>1 rep • Thrusters (45#) • Seated Knee Tucks • Overhead squats (45#/Brookstick) 100 pullups (or 200 inverted rows) 3 rounds of: 1 minute each of: • Thruster (.25bw) • SDLHP (.25bw) • Tuck Jumps • Push Press (.25bw) • Mountain Climbers • Rest Descending/Ascending reps • Deadlifts (185#/135#/95#) 10>>>1 • Plyo-pushups 1>>>10 5 sets of 5 reps • Front Squats

Score is completed minutes, plus the extra reps completed.

Ι

AFAP

Iota

“Friends & Family” is the name of this workout.

Kappa

Κ Λ

AFAP

Pace yourself. Hitting failure is bad. Fight Gone Bad (modified) Go hard. If you have a partner, record your reps for each movement, per round.

Special

Lambda

Μ

AFAP

Mu

Ν

Strength

Nu

Determine your 5RM (max weight for 5 reps).

Ξ

Timer

Xi

Continuous Shoulder Press (.33bw) One rep the first minute, two reps the second minute, until you cannot complete the prescribed number of reps

Score is completed minutes, plus the extra reps completed.

Omicron

Ο

AFAP

Descending/Ascending reps • Jack Knives 10>>>1 • Deadlifts (225#/185#/115#) 1>>>10 10 rounds of 5 reps each: • Pullups • Thrusters (115#) Fran (modified)

Π

AFAP

Pi

Ρ

AFAP

Rho

5 rounds of 20 reps each: • Burpees • Lunges w/ Twist (alternate L,R,L,R; step back for total of 20 steps each round…10 ea side)

Lunges are done while hugging a weight plate (45#/25#/10#). Video of the Lunge is part of the “Plate Complex” video. 2009 SoCal CFG Qualifier Official load is: 115#

Sigma

Σ

AFAP

6 rounds of: • 30x Air Squats • 10x pullups (chest to bar) • 5x Ground to Overhead Anyhow (115#/95#/75#) Descending/Ascending reps, 10 rounds • Situps with Plate (25#/10#/5#) 20>>>2 • Tuck Jumps 1>>>10 Overhead Squats Perform 5 sets of 3-5 reps. Develop confidence at higher loads.

Τ

AFAP

Tau

The plate touches the ground overhead, then the ground between the legs each rep.

Upsilon

Υ

Skills / Strength

Φ

Timer

Phi

Continuous SDLHP (.33bw) One rep the first minute, two reps the second minute, until you cannot complete the prescribed number of reps

Score is completed minutes, plus the extra reps completed.

Χ

AFAP

Chi

Use one bar (.5bw) Five rounds of: • 12x Deadlift • 9x Hang Cleans • 6x Front Squats • 3x Push Jerks 20 minutes of: • 2x pullups • 4x pushups • 6x situps • 8x SDLHP (.25bw) 20 minutes of: • 5x HK2E • 5x Overhead Squat (95#/65#/45#)

Clean & Jerk Complex

Ψ

AMRAP

Psi

Omega

AMRAP

Final note: Please excuse any errors or format issues with this schedule. At some time I have to just say, “Good enough for volunteer work!” Louis Hayes, Jr. Trinity Training Group Chicagoland Louis.Hayes@comcast.net

Version: 12-31-2009.