230731

JVM TESTER
SHIFT Version
4 Rounds
6 Push Up + Taps
9 Burpee
12 Kettlebell Eye Level Swing
1 Minute Continuous Movement

Suggestions
Men: 20-50# DB/KB
Women: 12-35# DB/KB
Goal: 12-16 Minutes

Scaled: 53 lb. Kettlebell, Row
Time: 10:52

Warm-up 10 minute row: 2333m, 2:14.3/500m

230730

Bike: Grant River Recreation Area to Banfield Bridge
Distance: 43.62 miles
Time: 2:56:30, 14.8 mph avg.
Elevation Gain: 3,099 ft.

https://www.strava.com/activities/9552294366

230728

5/3/1 : Deadlift WEEK 4
5 Reps @ 40% Barbell Deadlift
5 Reps @ 50% Barbell Deadlift
5 Reps @ 60% Barbell Deadlift

5x155
5x195
5x235

Training Max: 387

Warm-up 10 minute row: 2139m, 2:20.4/500m
Cool-down 10 minute row: 2136m, 2:20.2/500m

230727

2023 VAULT 3: "KEMET"

Program B
3 Sets
Each Set is 3 Rounds
20 Double Unders / DB Hop Overs
9 Barbell Front Squat
7 Toes to Bar
Rest 1 Minute Between Sets

Suggestions
Men: 95-115#
Women: 65-75#
Goal: 3:00-4:30 per round

Scaled: DB Hop Overs, 95 lb. Barbell
Time: 13:48 (3:29, 3:52, 4:27)

5/3/1 BACK SQUAT: WEEK 4
5 Reps @ 40% Barbell Back Squat
5 Reps @ 50% Barbell Back Squat
5 Reps @ 60% Barbell Back Squat

5x120
5x150
5x180

Training Max: 297

Warm-up 10 minute row: 2208m, 2:15.8/500m

230726

52 WEEK ENDURANCE: SESSION 32
7 Rounds
250 Meter (Easy) Row
375 Meter (Very Hard) Row
2 Minutes Active Rest

Score: Total Time
Score: Average 375 Meter (Very Hard) Time

Time: 30:34.2, 2:05.9/500m
Average 375 meter Time: 1:17.9, 1:43.8/500m

Warm-up 10 minute row: 2250m, 2:13.3/500m

230725

Extra Endurance: 30 Minute Steady
Spin Bike 30 minutes
13.3 km

230724

Tuesday 05/03/2022

SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm

Goal: 7-11 Minutes

Time: 8:00. EMOM

230722

Mountain Biking at Kettle Moraine State Forest - John Muir Trails
Distance: 14.58 Miles
Time: 1:49:18. 8.0 mph avg.
Elevation Gain: 979 ft.

https://www.strava.com/activities/9501965058

230721

5/3/1 BACK SQUAT: WEEK 3
5 Reps @ 75% Barbell Back Squat
3 Reps @ 85% Barbell Back Squat
1+ Reps @ 95% Barbell Back Squat

Score: Number of Reps in Final Set
Goal: 2 Reps (Don't do more than 3)

5x225
3x255
3x285

Training Max:297

Warm-up 10 minute row: 2237m, 2:14.1/500m

Cool-down 10 minute row: 2192m, 2:16.8/500m

230719

52 WEEK ENDURANCE: SESSION 31
3 Rounds
1000 Meter (Moderate) Row
Rest 90 Seconds
1250 Meter (Hard) Row
Rest 45 Seconds
500 Meter (Moderate) Row
Rest 4 Minutes

Score: Round 1 Time (not including final 4 minute rest)
Score: Round 2 Time (not including final 4 minute rest)
Score: Round 3 Time (not including final 4 minute rest)

Round 1: 12:57.7, 1:56.8/500m
Round 2: 12:57.1, 1:56.7/500m
Round 3: 12:55.9, 1:56.5/500m

Total: 8250m, 32:05.6, 1:56.7/500m

Warm-up 10 minute row: 2232m, 2:14.4/500m

230718

5/3/1 DEADLIFT: WEEK 3
5 Reps @ 75% Barbell Deadlift
3 Reps @ 85% Barbell Deadlift
1+ Reps @ 95% Barbell Deadlift

Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 2 Reps (Don't do more than 3)

5x295
3x330
3x370

Training Max: 387

Warm-up 10 minute row: 2257m, 2:12.9/500m
Cool-down 10 minute row: 2181m, 2:17.5/500m

230717

2023 VAULT 2: "NILE"
Program B
Every 4 Minutes for 16 Minutes
8 Barbell Shoulder Press
20 Burpee
14 Kipping Pull Up

Suggestions
Men: 75-95#
Women: 45-65#
Score: Fastest Round Time
Score: Slowest Round Time
Goal: 2:00-3:15

Scaled: 75#
Times: 1:54, 2:09, 2:20, 2:31

Warm-up 10 minute row: 2322m, 2:09.1/500m
Cool-down 10 minute row: 2126m, 2:21.1/500m

230715

Friday 07/14/2023
SHIFT Version
12 Min AMRAP
20 Hop Over
14 Kettlebell Eye Level Swing
8 Dumbbell Shoulder Press

Suggestions
Men: 30-50# DB/KB
Women: 15-35# DB/KB
Goal: 6-8+ Rounds

Scaled: Lateral Hop over Dumbbells, 72 lb. Kettlebell, 40 lb.
Score: 7 rounds + 20 Hop Overs + 12 Kettlebell Swings

Warm-up 10 minute row: 2235m, 2:14.2/500m
Cool-down 10 minute row: 2166m, 2:18.5/500m

230714

5/3/1 BACK SQUAT: WEEK 2
3 Reps @ 70% Barbell Back Squat
3 Reps @ 80% Barbell Back Squat
3+ Reps @ 90% Barbell Back Squat

Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 4-5 Reps (Don't do more than 7)

3x210
3x240
7x270

Training Max: 297

Warm-up 10 minute row: 2234m, 2:14.2/500m
Cool-down 10 minute row: 2200m, 2:16.3/500m

230713

52 WEEK ENDURANCE: SESSION 30
5000 Meter Row

Time: 18:34.1 (PR), 1:51.4/500m

230308: 19:15.7, 1:55.5/500m
220308: 21:48.8, 2:10.8/500m
210923: 18:40.9 (PR), 1:52.0/500m
210528: 18:46.0 (PR), 1:52.6/500m
180216: 18:54.1 (PR), 1:53.4/500m
110820: 18:58.1
100625: 19:15.7
100106: 20:13.6
100121: 20:51.5

230711

5/3/1 DEADLIFT: WEEK 2
3 Reps @ 70% Barbell Deadlift
3 Reps @ 80% Barbell Deadlift
3+ Reps @ 90% Barbell Deadlift

Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 4-5 Reps (Don't do more than 7)

3x275
3x310
7x350

Training Max: 387

Warm-up 10 minute row: 2278m, 2:11.6/500m

Mountain Biking at Seminole and Quarry Ridge
Distance: 10.71 Miles
Time: 1:12:55. 8.8 mph avg.
Elevation Gain: 531 ft.

https://www.strava.com/activities/9434281394/overview

230710

2023 VAULT 1: "DESHRET"
SHIFT Version
10 Minute AMRAP
8 Unbroken Goblet Squat
3 Burpee

Suggestions
Men: 25-35# DB/KB
Women: 10-20# DB/KB
Goal: 8-12+ Rounds

Scaled: 53 lb. American Kettlebell Swings
Score: 15 rounds

Warm-up 10 minute row: 2342m, 2:08.0/500m
Cool-down 10 minute row: 2237m, 2:14.1/500m

230708

Paddle: Grant River from County N / Burton to Mississippi at Potosi Point
Distance: 11.24 miles
Time: 3:33:58, 3.2 mph

https://www.strava.com/activities/9414550575

230706

5/3/1 BACK SQUAT: WEEK 1
5 Reps @ 65% Barbell Back Squat
5 Reps @ 75% Barbell Back Squat
5+ Reps @ 85% Barbell Back Squat

5x195
5x225
10x255

Training Max:297 lb.

Warm-up 10 minute row: 2304m, 2:10.2/500m
Cool-down 10 minute row: 2254m, 2:13.0/500m

230705

52 WEEK ENDURANCE: SESSION 29
5 Rounds
250 Meter (Moderate) Row
250 Meter (Easy) Row
750 Meter (Hard) Row
Rest 2 Minutes Between Rounds

Score: Average 750 Meter (Hard) Time

750m: 2:49.5
750m: 2:48.0
750m: 2:46.1
750m: 2:46.8
750m: 2:45.7
Score: 2:47.2, 1:51.4/500m

Total: 6250m
Time: 24:31.5, 1:57.7/500m

230704

5/3/1 DEADLIFT: WEEK 1

5 Reps @ 65% Barbell Deadlift
5 Reps @ 75% Barbell Deadlift
5+ Reps @ 85% Barbell Deadlift

Score: Number of Reps in Final Set (Note weights used for each set in the comments)
Goal: 7-8 Reps (Don't do more than 10)

5x255
5x295
10x330

Training Max: 387

Warm-up 10 minute row: 2292m, 2:10.8/500m
Cool-down 10 minute row: 2257m, 2:12.9/500m

230703

Diagnotic Series #2: PULL UP/PUSH UP/SQUATLevel 1
1 Round
25 Kipping Pull Up
50 Push Up
100 Air Squat

Score to Pass Level 1: Under 11 Minutes

Time: 8:39

Warm-up 10 minute row: 2302m, 2:10.3/500m
Cool-down 10 minute row: 2220m, 2:15.1/500m

230702

Bike: M-Hill x 2
Distance: 23.44 miles
Time: 1:28:49. 15.8 mph avg.
Elevation Gain: 1657 ft.

https://www.strava.com/activities/9376574665