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CRAZY COHNS 21 DAY STRENGTH & CONDITIONING PROGRAM

7 Feb

This is a 21 day training program designed to increase strength in all the major lifts. The added Met-Cons (Metabolic Conditioning) are to be done at the end of each workout and will be used to increase power-endurance in the 10 minute (600 second) time-frame. Complete both exercises in each complex to count as 1 full set… example A1 (Power Clean x 5 reps) + A2 (Push Press x 5 reps) is 1 full set.

The training schedule listed below utilizes a 1 day ON 1 day OFF set-up however if this does not work for you then adapt it accordingly. Ideally you do not want to train more then three days in a row without a day off. The schedule was written in a way to have enough flexibility to accommodate another sport/activity.


WORKOUT A 

COMPLEX 1:

A1:  POWER CLEAN            5 SETS OF 5 REPS

A2: PUSH PRESS                   5 SETS OF 5 REPS

COMPLEX 2:

B1:  BACK SQUAT                    5 SETS OF 5 REPS

B2 : BARBELL ROW               5 SETS OF 5 REPS


WORKOUT B

COMPLEX 1:

A1:  DEADLIFT                      5 SETS OF 5 REPS

A2: BENCH PRESS               5 SETS OF 5 REPS

COMPLEX 2:

B1: FRONT SQUAT              5 SETS OF 5 REPS                     

B2:GOODMORNING          5 SETS OF 5 REPS


WORKOUT C

NOTE: (AMRAP) = AS MANY REPS AS POSSIBLE

COMPLEX 1:

A1: CLOSE GRIP BENCH PRESS X 5 REPS

A2: BARBELL CURL x 5 REPS (AMRAP IN 5 MIN)

COMPLEX 2:

B1:WEIGHTED SIT UP X 10 REPS

B2:HYPER EXTENSION 10 REPS (AMRAP 5 MIN)

COMPLEX 3 :

C1: WEIGHTED DECLINE RUSSIAN TWIST X 9 REPS

C2: HANGING LEG RAISE/HOLDS X 9 REPS (AMRAP 5 MIN)

MET-CON A

BURPEE TO PULL UP (AMRAP 10 MINUTES)

NOTE: CANT DO PULL UPS?…. DO JUMPING PULL UPS 


MET-CON B

MODIFIED CROSSFIT “CINDY”: EACH ROUND CONSISTS OF (AMRAP 10 MINUTES) 

5 PULL UPS + 10 PUSH UPS + 15 AIR SQUATS

NOTE: CANT DO PULL UPS?… DO JUMPING PULL UPS….. CANT DO PUSH UPS… DO THEM FROM YOUR KNEES


TRAINING SCHEDULE 

DAY 1: WORKOUT A (HV) + MET-CON B              

DAY 2: REST                                                                     

DAY 3: WORKOUT C                                                      

DAY 4: REST                                                                      

DAY 5: WORKOUT B (MED) + MET-CON A            

DAY 6: REST                                                                     

DAY 7: WORKOUT B (HV) + MET-CON B               

DAY 8: REST                                                                       

DAY 9: WORKOUT C                                               

DAY 10: REST                                                            

DAY 11: WORKOUT A (HV) + MET-CON A

DAY 12: REST

DAY 13: WORKOUT B (MED) + MET-CON A

DAY 14: REST

DAY 15: WORKOUT C 

DAY 16: REST

DAY 17:  WORKOUT A (MED) + MET-CON B

DAY 18: REST

DAY 19: WORKOUT B (HV) + MET-CON A

DAY 20:  REST

DAY 21: WORKOUT C


  • MEDIUM (MED) DAYS: 70% OF 1 RM @ 5 X 5
  • HEAVY (HV) DAYS : 85% OF 1 RM @ 5 X 5

USEFUL INFORMATION 

HOW TO BACK SQUAT CLICK HERE
HOW TO BARBELL ROW CLICK HERE
HOW TO POWER CLEAN CLICK HERE
HOW TO PUSH PRESS CLICK HERE
HOW TO DEADLIFT CLICK HERE
HOW TO BENCH PRESS CLICK HERE 
HOW TO FRONT SQUAT CLICK HERE
HOW TO GOODMORNING CLICK HERE 
HOW TO CLOSE-GRIP BENCH PRESS CLICK HERE
HOW TO BARBELL CURL CLICK HERE
HOW TO WEIGHTED SIT UP CLICK HERE
HOW TO HYPER-EXTENSION CLICK HERE 
HOW TO DECLINE RUSSIAN TWIST CLICK HERE 
HOW TO HANGING LEG RAISE CLICK HERE 
HOW TO BURPEE PULL UP CLICK HERE 
HOW TO AIR SQUAT CLICK HERE 
HOW TO JUMPING PULL UP CLICK HERE 

DAY 3 WORKOUT NOTES (CRAZY COHNS 21 DAY STRENGTH & CONDITIONING PROGRAM)

7 Feb

THIS WAS DAY 3 OF CRAZY COHNS STRENGTH AND CONDITIONING PROGRAM, SINCE I AM ON A HYPER-CALORIE DIET (GAINING WEIGHT) AND I AM NOT DOING ANY OTHER SPORT/ACTIVITY I ADDED SOME EXTRA VOLUME TO “WORKOUT C” BY INCLUDING MOBILITY DRILLS AND A COMPLEX TO WORK ON MY HANDSTAND.

AMRAP= AS MANY REPS AS POSSIBLE 

CLICK HERE TO SEE THE OUTLINE FOR THIS PROGRAM 

WARM-UP PART 1 (AMRAP 6 MIN)

A1:        JUMP ROPE (1 MIN)

A2:       DEEP-SLOW LUNGES  (1 MIN)

WARM-UP PART 2 (AMRAP 5 MIN)

B1:        AIR SQUATS (30 SECONDS)

B2:       STANDING TOE TOUCHES  (30 SECONDS)

WARM-UP PART 3 (AMRAP 5 MIN)

 C1:        WEIGHTED SHOULDER ROATIONS (30 SECONDS)

 C2:       JUDO PUSH UPS  (30 SECONDS)

COMPLEX 1 (AMRAP 5 MIN)

A1:        HANDSTAND HOLDS (AGAINST A WALL): 30 SECONDS 

A2:       REST: 30 SECONDS 

COMPLEX 2 (AMRAP 5 MIN)

B1:         RUSSIAN DECLINE TWIST   @ 25 POUNDS PLATE X  (9 REPS)

B2:        HANGING LEG RAISE               @ BODY WEIGHT X (9 REPS)

COMPLEX 3 (AMRAP 5 MIN)

C1:         CLOSE-GRIP BENCH PRESS        @ 115 LB X   (5 REPS)

C2:        BARBELL BICEP CURL                   @ 65 LB X   ( 5 REPS) 

COMPLEX 4 (AMRAP 5 MIN)

D1:         HYPER-EXTENSION                         @ BODY WEIGHT X (10 REPS)

D2:        WEIGHTED SIT UP                            @ 25 POUND PLATE X (10 REPS) 

*LAST BUT NOT LEAST A PICTURE OF A HOT GIRL THAT HAS NOTHING TO DO WITH THIS POST…. ENJOY 🙂


20 MINUTE INTERVAL WORKOUT TEMPLATE

14 Nov

HOW TO WARM UP/WORK HARD AND COOL DOWN IN 20 MINUTES

MINUTE
TYPE
INTENSITY
1
WARM UP
3 OUT OF 10
2
WARM UP
4 OUT OF 10
3
WARM UP
4 OUT OF 10
4
WARM UP
5 OUT OF 10
5
WARM UP
5 OUT OF 10
6
HARD
8 OUT OF 10
7
EASY
3 OUT OF 10
8
HARD
8 OUT OF 10
9
EASY
3 OUT OF 10

10

HARD

8 OUT OF 10

11

EASY

3 OUT OF 10

12

HARD

8 OUT OF 10

13

EASY

3 OUT OF 10

14

HARD

8 OUT OF 10

15

EASY

3 OUT OF 10

16

HARD

8 OUT OF 10

17

COOL DOWN

3 OUT OF 10

18

COOL DOWN

3 OUT OF 10

19

COOL DOWN

3 OUT OF 10

20

COOL DOWN

3 OUT OF 10

WOD: Tuesday May 22nd 2012

27 Oct

COMPLEX 1 

A1:        DEADLIFT @ 205/225/245/255/275

A2:       BENCH PRESS @ 135/155/185/195/195

COMPLEX 2 

B1:         CLEAN-GRIP FRONT SQUAT   135/155/155/165/165

B2:        GOODMORNING @ 135/135/145/145/155

MET-CON “MODIFIED CINDY” (AMRAP 10 MIN)

5 PULL UPS + 10 PUSH UPS + 15 AIR SQUATS 

*COMPLETED 12 ROUNDS 





DAY 7 WORKOUT NOTES (CRAZY COHNS 21 DAY STRENGTH & CONDITIONING PROGRAM)

25 Oct

CLICK HERE TO SEE THE OUTLINE FOR THIS PROGRAM 

COMPLEX 1 

POWER CLEAN      115 LB/115/125 /125 / 135 

PUSH PRESS           95 LB/95/ 115/115/125

COMPLEX 2

BACK SQUAT          185 LB/ 185/ 205/ 205/ 205

BARBELL ROW      135 LB/ 135/ 145/ 145/ 145

MET-CON: “PRISON WORKOUT”

20 BURPEES + 19 BURPEES + 18 BURPEES…… ALL THE WAY DOWN TO 1 

*COMPLETED IN 20 MIN 41 SECONDS