The Blacklisted Method Sample

Overview of 8/12-8/18

8/12
AM
Warm up
3 Rounds
60 Second Row
10 Barbell Muscle Snatches with 1 Full breath at the top of each rep
10 Barbell Hang Power Snatches With 1 full breath in the front rack
+
3 rounds
10 Single leg Glute bridges each leg https://www.youtube.com/watch?v=KvhDvPTzkR8
20 Banded Good mornings https://www.youtube.com/watch?v=lrtE2BSYmxo
3 KB Arm Bars each arm https://www.youtube.com/watch?v=2D9lee1kjbw
+
A. 3x10 Hang Power Cleans Build in load over the 3 sets rest as needed btwn sets
B1. 20 Alternating Front Rack Walking lunges Barbell rest 45 seconds x3-4
B2. 30 WB's @ 30/20 rest 45 seconds x3-4
B3. 10 Front Squats AFAP 225/155lbs rest 3-4 min x3-4 *For this if your 1rms are less than 355/230lbs Drop to roughly 65% of your 1rm
C. AMRAP Strict HSPU directly into AMRAP Kipping HSPU rest 2-3 min x2-3

PM
Heart Rate limited Athletes
AB 1 Min @ SLOW Spin same pace as last week
AB 1 Min @ Moderate Spin @ +2 RPMs from Last week
AB 1 Min @ +2 RPM from 10 min pace
Rest 1 min
x12

Respiration Limited Athletes
AB as long as comfortable @ +4 RPM from 10 minute test until you have accumulated 12 minutes of biking at that pace
*As soon as you begin to compensate or pain gets too intense go into a slow spin, but not how long your interval lasted. Slow spin for 2 minutes then pick up where you left off until you have competed 10 minutes of biking
 
8/13
Warm up
3 Rounds
10 Powell Raises https://www.youtube.com/watch?v=8qMFfqXMKIo
10 Dumbbell on Knee external rotations https://www.youtube.com/watch?v=lohFo8M3yK0
10 Single arm Banded Press Each arm https://www.youtube.com/watch?v=TCoHlBNbMUU
+
3 Rounds
60 Second Row
60 second AB
*Increase Pace Each round
+
A1. Bent Over Barbell Rows with 3 second hold @ The top of each rep 8 reps rest 45 seconds x3
A2. 12-20 UB Chest to bar Pull ups rest 45 seconds x3
A3. 12-15 UB Power Snatches 95/65lbs rest 45 seconds x3
A4. AMRAP -3 Muscle ups rest 4 min x3
+
12 Min AMRAP
18 Box Jumps 24/20
12 Shoulder to OH 115/85lbs
6 Power Snatches 115/85lbs
+
3 Rounds
2 Min KB Lat Smash
2 Min Banded Lat stretch
 
8/14
AM
Warm up
10 min @ aerobic effort
10 alternating Jumping lunges https://www.youtube.com/watch?v=4-jd73wokOo
30 second side plank each side
20 Barbell on Hip hip thrusts https://www.youtube.com/watch?v=FFcNgDwxx0k
+
@ Warm up Pace
21-15-9
Cal Row
30 Second Hollow body hold btwn each round
+
A. 5 Complexes on each arm with a dumbbell 5 Power Snatches + 5 front Squats + 5 thrusters + 5 Push Press rest 60 seconds btwn arms
B. 3x10 Single leg Barbell only snatches Switch legs @ rep 5 of each set
C. 3x10 Single leg barbell only snatches switch legs @ 5 reps of each set
+
6 Min AMRAP
8 Burpee Box Jump overs 24/20
6 toes to bar
3 Squat Cleans @ 185/135lbs
 
PM
Respiratory Limited Athletes
AB. 2 Miles @ 200/150 Watts
AB .3 Miles @ 400/275 Watts
AB .4 Miles @ AFAP Pace *Make this Aggressive
Into
Row 10 Cals @ 1200/ 1000k Cals
Row 12 Cals @1800/1300 Cals/Hour
Row 14 Cals @ AFAP Pace
Rest walk 3 min
Perform Until RPE Becomes 9/10 on any interval
*If you need to or do better with pacing off of percentages think 70-80-90% on each step of the AB and Rower. Don't take a lot of time btwn getting off the AB and on the Rower
+
Heart Rate Limited Athlete
AB 10 Min Increasing pace ever 2 min
+
Run 800M @ Slow to Moderate Jog treat this again as a warm up
+
Row 500M @ Increasing Pace every 100M s
0-1: @ 4 Seconds Slower than 30 min Pace
1-2 @ 2 Seconds Slower than 30 min Pace
2-3 @ 30 Min Pace
3-4 @ 5 seconds Faster than 30 min Pace
4-5 @ 2k Pace
Rest 60 seconds
Perform Until RPE Becomes 9/10 or you Reach 12 Sets
 
8/15
Rest Day
 
8/16
Warm up
3 Rounds
30 seconds GHD isometric hold https://www.youtube.com/watch?v=BBA8AaKqC1E
30 second hollow hollow body hold https://www.youtube.com/watch?v=IiSpV79P2_Q
30 Superman arch ups https://www.youtube.com/watch?v=qaaP6Zv1zv4
+
@ Warm up pace
3 Rounds
15/12 Cal AB
5 KB Push Press
+
A. Push Press 3 Reps + 2 Push Jerks 1 new sets every 2:30 x4-6 Complexes
+
3-5 Sets
AB 2 min @ 30 min Pace
6 Burpee Box Jump Overs 24/20
12 Toes to bar
Rest 2 min btwn sets
+
3-5 Sets
Row 2 Min @ 30 Min Pace
50 Double Unders
25-50ft HS walk
Rest 2 min btwn sets
+
3-5 Sets
Run 400M @85-90%
15 WB's 20/14 10/9ft Targets
12 alternating dumbbell snatches 50lbs
Rest 2 min btwn sets
 
8/17
Warm up
10 Min @ Cont Effort
50ft Waiter Walk https://www.youtube.com/watch?v=WqvnraqElPw
5 Seated Box Jumps https://www.youtube.com/watch?v=rMZ77ZtD09w
10 Tuck ups https://www.youtube.com/watch?v=UML6OKXel30
+
Row 5 Min Increasing Pace Every min
+
3x15-20 second Sprint on Rower
Rest 2-3 min btwn intervals
+
Brought to you by Stetson Carlile
Every 3 minutes
500M Row
x10
*Score is your average time of all 10 rows.
 
*Pace this accordingly. You will want to be right around 1-2 seconds on all rows. A Good starting pace might be about 2 seconds off of you 2k row then building from there.
+
For time
21 Squat cleans 135/95
42 Chest to bar Pull ups
21 OHS 135/95lbs
+
10 min Cool Down nasal breathing only on AB
 
8/18
Rest Day