231031

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: 2353m, 2:07.4/500m
Cool-down 10 minute row: 2269m, 2:12.2/500m

231030

Tuesday 10/24/2023

SHIFT Version
10 Min AMRAP
12 Sit Up
3 Inchworm
12 Kettlebell Eye Level Swing
3 Inchworm

Suggestions
Men: 20-50# DB/KB
Women: 12-35# DB/KB
Goal: 3-5+ Rounds

Scaled:53 lb. Kettlebell
Score: 6 rounds

231028

PUSH UP STAMINA: SESSION 1
Part 1
3 Sets: 3-5 Slow Lower Push Ups + Max Reps Push Ups
Rest at least 1 minute between sets

Part 2
3 Sets: 1 Min Plank Up Downs (Elbows to Hands to Elbows)
Rest 1 Min between sets

Score:
5+15
5+10
3+7
12
13
14

Warm-up 10 minute row: 2235m, 2:14.2/500m
Cool-down 10 minute row: 2213m, 2:15.5/500m

231027

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
5x145
5x175

Training Max: 288

Friday 10/27/2023
Program C
1000m Row
When Clock Hits 5:00
8 Rounds (4 Minutes)
20 Seconds Max Reps Air Squat
10 Seconds Rest
When the Clock Hits 9:00:
1000m Row

Score: 1st Row Time
Score: 2nd Row Time
Score: Total Squats
Goal: Row: 3:00-5:00 Squats: 70-150 Squats

Row 1: 3:41.1, 1:50.5/500m
Row 2: 3:39.8, 1:49.9/500m
Squats: 119 reps

Warm-up 10 minute row: 2320m, 2:07.7/500m
Cool-down 10 minute row: 2309m, 2:09.3/500m

231025

52 WEEK ENDURANCE: SESSION 44
3 Rounds
1000 Meter (Hard) Row
Rest 2 Minutes Between Rounds

6 Rounds
10 Second (Sprint) Row
Rest 1 Minute Between Rounds

3 Rounds
1000 Meter (Hard) Row
Rest 2 Minutes Between Rounds

6 Rounds
10 Second (Sprint) Row
Rest 1 Minute Between Rounds

Score: Average 1000 Meter Time

1000m Times: 3:45.1, 3:44.7, 3:44.1, 3:42.2, 3:41.8, 3:40.3
Average 1000m Time: 3:43.4, 1:51.6/500m
Total: 6981m, 1:44.4/500m

Warm-up 10 minute row: 2309m, 2:09.9/500m

231024

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

5x155
5x190
5x230

Training Max: 378

Tuesday 10/24/2023
SHIFT Version
10 Min AMRAP
12 Sit Up
3 Inchworm
12 Kettlebell Eye Level Swing
3 Inchworm

Suggestions
Men: 20-50# DB/KB
Women: 12-35# DB/KB
Goal: 3-5+ Rounds

Scaled: 32 kg Kettlebell
Score: 5 rounds + 3 Sit-Ups

Warm-up 10 minute row: 2342m, 2:09.6/500m
Cool-down 10 minute row: 2309m, 2:09.9/500m

231023

2023 VAULT 16: "MIRAGE"
40 Barbell Lungester
Every Minute on the Minute (Starting at 1:00)
15 Barbell Hop Over

When you hit 40 reps:
1000 Meter Row

Suggestions
Men: 75#
Women: 55#

Score: Total Time
Score: Row Time
Goal: Total: 10-15 Minutes Row: 3:30-5:30

Scaled: 75 lb., Lateral Hop over Dumbbell, 20 weighted Lungester, 20 unweighted Lungester
Time: 12:52
Row Time: 3:52.7, 1:56.3/500m

Warm-up 10 minute row: 2319m, 2:09.3/500m
Cool-down 10 minute row: 2314m, 2:09.6/500m

231022

Paddle at Governor Dodge State Park, Twin Valley Lake

Distance: 4.27 miles
Time: 1:40:46, 2.5 mph avg.

https://www.strava.com/activities/10086700976

231021

Tuesday 05/03/2022
SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm

Goal: 7-11 Minutes

Time: 8:00. EMOM

231020

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)

5x220
3x245
3x275

Training Max:288

Warm-up 10 minute row: 2311m, 2:09.8/500m
Cool-down 10 minute row: 2249m, 2:13.3/500m

231018

52 WEEK ENDURANCE: SESSION 43
15 Minute (Comfortable) Row
Rest 1 Minute
10 Minute (Comfortable) Row
Rest 1 Minute
5 Minute (Comfortable) Row
Rest 3 Minutes

8 Rounds
100 Meter (Sprint) Row
Rest 2 Minutes Between Sprints

Score: Total Distance from Part 1

Total Distance from Part 1: 7084m, 2:07.0/500m
Sprint Times: 0:17.5, 0:17.4, 0:17.0, 0:16.8, 0:16.5, 0:16.5, 0:16.6, 0:16.3
Avg Sprint Time: 0:16.8, 1:24.1/500m

Total: 7884m
Time: 32:14.4, 2:02.6/500m

231017

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)

5x285
3x325
3x360

Training Max: 378

Warm-up 10 minute row: 2256m, 2:12.9/500m
Cool-down 10 minute row: 2277m, 2:11.7/500m

231016

2023 VAULT 15: "ISIS"
Part 1
6 Min AMRAP
25 Barbell Deadlift
20 Barbell Front Squat
Max Reps Barbell Squat Clean

Rest 4 Minutes After Part 1

Part 2
For Time
Your Score from Part 1 - Backwards...
# of Reps Barbell Squat Clean
20 Barbell Front Squat
25 Barbell Deadlift

Suggestions
Men: 115-225#
Women: 75-125#

Score: Part 1 Total Number of Squat Clean Reps
Score: Part 2 Time
Score: Weight Used

Goal: Part 1 Goal: 15-25 Reps
Part 2 Goal: 6-10 Minutes
Weight Goal: Challenging but Still Hit the Goal Reps

Scaled: 95 lbs.
Part 1: 20 Reps
Part 2: 5:56

Warm-up 10 minute row: 2269m, 2:12.2/500m
Cool-down 10 minute row: 2212m, 2:15.6/500m

231015

52 WEEK ENDURANCE: SESSION 22
60 Minutes (Moderate) Run, Row, Bike, Ski, Swim - etc

Scaled: 70 Minutes Row
Distance: 16,015m, 2:11.3/500m

231013

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)

3x205
3x235
7x260

Training Max: 288

Warm-up 10 minute row: 2252m, 2:13.2/500m
Cool-down 10 minute row: 2302m, 2:10.3/500m

231011

52 WEEK ENDURANCE: SESSION 42
3 Rounds
750 Meter (Moderate) Row
Rest 45 Seconds
750 Meter (Moderate) Row
Rest 45 Seconds
750 Meter (Moderate) Row
Rest 4 Minutes Between Rounds

Score: Round 1 Time (not including 4 min rest at the end)
Score: Round 2 Time (not including 4 min rest at the end)
Score: Round 3 Time (not including 4 min rest at the end)

Round 1: 2:50.3/2:49.9/2:49.9. Total Time: 10:00.1
Round 2: 2:49.7/2:49.3/2:49.6. Total Time: 9:58.6
Round 3: 2:49.7/2:49.6/2:49.6. Total Time: 9:58.9

Total: 6750m
Time: 37:57.5, 1:53.1/500m

231010

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)

3x265
3x305
7x345

Training Max: 378

Warm-up 10 minute row: 2309m, 2:09.9/500m
Cool-down 10 minute row: 2304m, 2:10.2/500m

231009

2023 VAULT 14: "SPHINX"
Program A
Broken up however you choose...
120 Kettlebell Overhead Swing
120 Box Jump
...choose wisely.

Suggestions
Men: 40-55# DB/KB | 20-24" Box
Women: 25-35# DB/KB | 16-20" Box
Goal: 10-15 Minutes

Scaled: 53 lb. Kettlebell, 20" Box Jump
Time: 10:02. Broken 6x20/20

230410: 10:15. Broken 8x15/15

Warm-up 10 minute row: 2282m, 2:11.4/500m
Cool-down 10 minute row: 2233m, 2:14.3/500m

231008

Mountain Biking at Quarry Ridge
Distance: 6.51 Miles
Time: 51:43. 7.6 mph avg.
Elevation Gain: 493 ft.

https://www.strava.com/activities/10003449313

231007

Paddle at Mirror Lake
Distance: 7.35 miles
Time: 2:35:06, 2.8 mph avg.

https://www.strava.com/activities/9996333114

231006

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

5x190
5x220
10x245

Training Max:288

Warm-up 10 minute row: 2315m, 2:09.5/500m
Cool-down 10 minute row: 2235m, 2:14.2/500m

231005

52 WEEK ENDURANCE: SESSION 41
3 Rounds
75 Meter (Sprint) Row
75 Meter (Easy) Row
75 Meter (Sprint) Row
75 Meter (Easy) Row
75 Meter (Sprint) Row
75 Meter (Easy) Row
75 Meter (Sprint) Row
75 Meter (Easy) Row
Rest 4 Minutes Between Rounds

3 Rounds
250 Meter (Hard) Row
100 Meter (Easy) Row
150 Meter (Sprint) Row
Rest 4 Minutes Between Rounds

Score: Total Time for Part 1 (include info about fall off from round to round on the sprints if you have it)
Score: Time for Part 2 (include average 150 meter sprint times in notes if you have it)

Total Time for Part 1: 14.50.0 (held sprint times)
Total Time for Part 2: 13.20.5 (150m sprint times 28.6, 28.4, 27.4. Avg 28.1, 1:33.7/500m)
Total: 3300m
Time: 32.10.5, 1:50.6/500m

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

231004

Tuesday 05/03/2022
SHIFT Version
8 Rounds
10 Sit Up
2 Inchworm

Goal: 7-11 Minutes

Time: 8:00. EMOM

231003

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)

5x250
5x285
10x325

Training Max: 378

Warm-up 10 minute row: 2284m, 2:11.3/500m
Cool-down 10 minute row: 2261m, 2:12.6/500m

231001

Paddle: Platte River IV Big Platte Road to Indian Creek Road plus Missisippi Round Trip/Indian Creek

Distance: 12.60 miles
Time: 4:44:20, 2.7 mph avg.

https://www.strava.com/activities/9958003364