May 22nd, 2018

**more intense this week, then a back-off next week

Optional AM
30/24 Cal Assault Bike @85%
Rest 1:1
x 7

Gymnastics
**warmup with
Barbell Jefferson curls x5 reps x 3 sets @4141
+
Side lying db ext. rot. x 10/side x 2
DB high pull x 10/side x 2
Powell raise x 10/side x 2
Side lying banded clam shells x 20/side

A. Strict ring muscle up x 2 reps OT45 seconds
OR
Strict Ring Dips @2121 tempo x 3-5 reps x 4 sets
B1. Hollow Rock x 20 seconds x 3
B2. Arch Rocks x 20 seconds x 3
C. Hercules hold w/ light DB’s x15 seconds palms down + 15 seconds palms up x 3 sets

Barbell
A. 3-Position Clean (high hang, above the knee, below the knee– pause for 2 seconds in each starting position); 50%; 60%; 70%: then build to a max in this complex
B. Front Squat @50X1; 60%x2; 70%x2; 80%x2x4
C. Back Racked Reverse Lunge; 6-RM with each leg @30X1

Conditioning
Three rounds for time of:
21 Toes to Bar
24 Wall Balls (30/20lb)
27/21 Calorie Row

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May 20th, 2018

*Sorry for the late post — LET’S GO JAKE!!!!

Gymnastics
A. EMOM x 8
Odds — 4 Straight Leg Kipping Toes to bar + 3 Kipping CTB Pull-ups (no butterfly) + 2 Bar MUs (lower level gymnastics can be 1-3 Bar Muscle Ups only here)
Evens — -4 Strict HSPUs + 4 Kipping HSPUs (add a small defecit if these are very easy)
B. L-Sit on Parallettes; accumulate 90 seconds

Strength
A. Press in Snatch (Sott’s Press) x5x3
B. Overhead Yoke Walk x 50ft x3
C. Single Arm Farmer’s Walk x 100ft/side x 3

**all the same as last week — look to build

Conditioning
7 Second Assault Bike Sprint
Rest 70 seconds
x 5 rounds
+
Rest 5 minutes
+
200 Meter Run @faster than last week
200 Meter jog
x 3
Rest 5 minutes
x 2 sets (just of the run, not the AB sprints)

May 19th, 2018

A. Clean Pull from Blocks + Power Clean + Push Jerk; 50%x2; 60%x2; 70%x2; 75%x1x5 (can take these up a little heavier if feeling good)
B. Push Press @21X1; x4 reps x 4 sets — up 5% from last week
C. Deadlift from 2″ Deficit; 50%x3; 60%x3; 70%x2; 80%x2x3
D1. Landmine Press x 8/side x 3 @2111
D2. Single Leg Hip Thruster x 10/side x 3

May 18th, 2018

Gymnastics (Courtesy of CFM)
**during warm up complete 10 banded face pulls + 10 scap push-ups + 10 scap pull-ups x 2 rounds
A1. Pronated grip strict ring pull ups x3-5 reps **3 second hold at the top of each rep — keep feet together and toes pointed
A2. Parallette Push-ups x 6-10 reps @32X1 x 3 sets
B. KB Windmills x 5/side x3

Barbell
A. 3-Position Snatch (high hang; above the knee, below the knee); pause for 2 -seconds at each position; 50%; 60%; 70%: 75%x3 sets
B. Back Squat @33X1; 70%x2; 75%x2; 80%x1-2 for 6 total reps
C1. Bench-Supported Prone Barbell Row x10x3 @31X1
C2. Dual KB Front Racked Step-Up x 6/leg x 3

Conditioning
Run 100 Meters
5 Burpee Box Jump Overs
10 Alternating Dumbbell Snatches @60/40 lb
10-15 Pull-ups
Rest 1:1
x 5 sets

Optional AM or PM
1 minute Assault Bike @85%
1 minute Assault Bike easy
x 5 rounds
Rest 5 minutes
x 2 sets

May 16th, 2018

A. Snatch High Pull + Power Snatch off Blocks at knee; 50%x2; 60%x2; 70%x2x5
B. Segmented Clean Deadlift; (pause for 2 seconds at 2″ off the ground, at the knee, at the pockets, then finish, then take 3 seconds to lower back down); 80%x5; 90%x3x2; 95%x3 — perfect positioning is the goal here
C. Bench Press @41X1; x4-6 reps x 3 sets
D1. Landmine Single Leg RDL x 8/side x 3
D2. Half Kneeling Arnold Press x 8-10/side x 3

Conditioning
Rowing Work (courtesy of Chris Hinshaw’s Aerobic Capacity)
1 x 1000m @warmup pace
2 minute rest

3 x (250m fast, 150m easy)
2 minute rest

3 x (150m faster, 150m easier)
2 minute rest

3 x (100m fastest, 150m easiest)
2 minute rest

1 x 650m @cooldown pace

Workout pacing:
*Starting “fast” pace: 2k PR pace
*Starting “easy” pace: 15 seconds slower/500m than 2k PR pace

May 15th, 2018

Gymnastics
**during warm up KB Jefferson curls x3 reps x 3 sets 10 second decent + 5 second hold at bottom
A. Strict ring muscle up x 2 reps OTM x 6 (or work to accumulate 8-10 reps assisted or non)
B. Tuck-ups x 50 reps from hollow position
C. Hercules hold w/ light DB’s x15 seconds palms down + 15 seconds palms up x 3 sets

Barbell
A. 3-Position Clean (high hang, above the knee, below the knee– pause for 2 seconds in each starting position); 50%; 60%; 70%: 75%x3 sets
B. Front Squat @50X1; 60%x3; 70%x3; 75%x3x3
C1. Back Racked Reverse Lunge x 5/leg @30X1 x 4 sets
C2. Wide Grip Prone Row x 8 reps x 4 sets @3010

Conditioning
EMOM x 18 (6 sets of each):
Minute 1 – 7-10 Chest-to-Bar Pull-ups
Minute 2 – 3-5 Strict Ring Dips + 3-5 Kipping Ring Dips
Minute 3 – 35-40 Double Unders

May 13th, 2018

Gymnastics
A. EMOM x 8
Odds — 3 Kipping CTB Pull-ups (no butterfly) + 3 Bar MUs (lower level gymnastics can be 1-3 Bar Muscle Ups only here)
Evens — 3 Strict HSPUs + 3 Kipping HSPUs (add a small defecit if these are very easy)
B.
15 Second Hollow Hold
15 second rest
15 Second Bridge Hold (on shoulders)
15 second rest
x 5 sets

Strength
A. Press in Snatch (Sott’s Press) x5x3
B. Overhead Yoke Walk x 50ft x3
C. Single Arm Farmer’s Walk x 100ft/side x 3

Conditioning
6 Second Assault Bike Sprint
Rest 60 seconds
x 6 rounds
+
Rest 5 minutes
+
200 Meter Run @90%
200 Meter jog
x 5