• 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

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