January 21st, 2018

Gymnastics (from CFM)
A. Headstand Knees to Elbows x10 slow controlled reps x 2 sets
B. Kipping HSPU x4-6 reps x 6 sets
**1st set – small kip, 2nd set – medium kip, 3rd set – big kip, then repeat for next 3
**goal here is to work on turnover speed and efficiency in kip, find what is fastest, but also what is most efficient for you
C. Rope pull ups x3-4 reps x 4 sets
**1st and 3rd set is right hand over left
**2nd and 4th set is left over right
**on last rep of each set hold pull for 10-15 seconds

Conditioning
7 minute amrap @85-90%:
200m Ski
7 Power Snatches (95/65lb)
10 Bar-Facing Burpees (new standard — no step up)

Rest 3 minutes

7 minute amrap @85-90%:
14/10 Cal Bike
7 Pull-ups
10 Front-Racked Dual KB Reverse Lunges (24/16kg each hand)

Rest 3 minutes

7 minute amrap @85-90%:
200ft Shuttle Run (50ft down and back twice)
7 Dual KB Hang Cleans (24/16kg each hand)
10 Hand-Release Push-ups

***Work on breathing and pacing on all of these. Goal is steady output for the entire 21 minutes.

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January 20th, 2018

A. Hang Power Clean + Push Jerk; 50%x3+3; 60%x3+3; 70%x(2+2)x2 sets; 75%x(2+2)x2 sets
+
5 TnG Push Presses (taken from the floor — focus is on speed; build slightly each set)
Rest 10 seconds
3 Tall Box Jumps (jump up, step or climb down)
Rest 10 seconds
40 Second Sandbag Carry
Rest 2 minutes
x 5 sets
+
Rest 7 minutes
+
20 Second AB Sprint @100%
Rest 3 minutes
x 4

Optional Additional Conditioning Session (at least 2 hours before or after your main session)
Row 1k @500m PR pace + 18
Rest 3 minutes
x 5

January 19th, 2018

Activation/ROM work
KB Windmill x 10/side
Bottom’s Up KB Press x 6-8/side x 2
Prone IYT’s x 10×2
Pigeon Pose Belly Breathing x 30 seconds/side

Gymnastics (adapted from CFM)
LEVELS 1 & 2
A1. Single arm forward leaning rest on rings x 10-20 seconds x 2 sets
A2. Weighted PVC pass throughs on bench x8-10 reps x 2 sets
A3. Side lying DB external rotations x8-10 reps per arm x 2 sets
B. CTB Pull-ups x 4-6 reps (work butterfly here) or Bar Muscle Ups x 3-5 reps x 4 sets – rest 75 seconds between sets
C. Tuck-ups x 30 reps for quality

Barbell
A. Snatch; 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 80%x1
B. Clean; build quickly to a single at 90%; make big jumps and work on a fast set-up — if it feels really good today, take it up a bit heavier, but no more than one miss
C. Back Squat; 90%x1x3

Conditioning
Open Workout 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

January 17th, 2018

Barbell
A. Push Jerk + Split Jerk; build to today’s heavy 2+1
B. Clean Pull from Blocks + Power Clean; 50%x2; 60%x2; 70%x2; 80%x2x5
+
Every 3 minutes x 5 sets:
3 Strict HSPUs
6 Kipping HSPUs
9 KB Deadlifts @70/53 lb each hand
120 ft Farmer’s Walk
–Assault bike @easy pace for remaining time in each set
+
Rest 5 minutes
+
Every 3 minutes x 5 sets:
Row 400/350 Meters
10 Burpees Over the Erg
**try to go slightly faster each set

January 16th, 2018

Activation Work
Quadruped IYT’s x 10 each movement x 2
Single Leg Hip Thrust x 10/side x 2
Banded Lateral Walk x 10/side
Sidelying External Rotations x 10/side x 2

Gymnastics (adapted here from CFM)
LEVEL 1
A. EMOM x 9:
1: kip swing on rings x 3-5 + kip swing with pull to hips x 3-5
2: strict ring dips x 2.2 @32×3 tempo ***full ROM
3: DUs x 30-40
B1. Wall facing HS hold x20-30 seconds x 3 sets **as close as you can get to wall with only toes touching
B2. Supinated grip ring row x8-10 reps x 3 sets @2121 tempo
C. Hollow holds – 10 seconds on / 10 seconds off x15 reps **toes pointed w/ arms by ears

LEVEL 2
A. E90sec x 6 sets:
20 DUs + 3-5 Kipping Ring MUs
B1. Wall facing HS hold x20-30 seconds x 3 sets **as close as you can get to wall with only toes touching
B2. Supinated grip ring row x8-10 reps x 3 sets @2121 tempo
C. Hollow holds – 10 seconds on / 10 seconds off x15 reps **toes pointed w/ arms by ears

Barbell
Technique Primer: Muscle Snatch + Drop Snatch + OHS w/3-second pause; (3+3+3) x 3
A. Snatch Pull + Hang Snatch from Below the Knee + OHS; OT2minutes x 10; build to a heavy single here
B1. Front Squat; 85-90% x 2 reps; rest 20 seconds x 5 (warmup to this should be 50%x2; 60%x2; 70%x2; 80%x2)
B2. Kipping CTB Pull-ups x 10-15 reps; rest 3 minutes x 5

Conditioning
10 minute amrap
5 DB Ground to Overhead (50/35 lb each hand — one head touches at the bottom)
10 Dual DB Overhead Walking Lunges
1 Rope Climb

January 14th, 2018

Gymnastics
LEVEL 1
A. Headstand Knees to Elbows x 7-10 x 3
B1. HSPU Negative x 2 reps as slow as possible (use a defecit if able); Rest 20 seconds x 3
B2. Push-ups (full ROM) x AMRAP in 20 seconds; Rest 90 seconds x 3
C. 1 Legless Rope Climb right into Max Chin Over Bar Hold x 3 sets

LEVEL 2
A. Headstand Knees to Elbows x 7-10 x 3
B1. Strict HSPUs x AMRAP in 20 seconds; Rest 20 seconds x 3
B2. Push-ups (full ROM) x AMRAP in 20 seconds; Rest 90 seconds x 3
C. 1 Legless Rope Climb right into Max Chin Over Bar Hold x 3 sets

Conditioning
4 minute AMRAP:
2 Bar MUs
6 KB Snatches (3 each arm) @24/16 kg
8 Pistols

Rest 4 minutes

6 minute amrap:
3 Power Cleans @135/95
6 Kipping HSPUs
9 Air Squats

Rest 4 minutes

8 minute amrap:
4 Front Squats @135/95
8 Toes to Bar
12 Box Jumps Overs (24/20″)

January 13th, 2018

A. Behind the Neck Jerk; Heavy Single
B. Snatch Grip RDL @3111 x 5-6 reps x 3 sets — 80-85% of Snatch is goal here
C1. Filly Press x 8/side x 3 (hold a KB in front rack on one side and overhead press a DB on the other side)
C2. Single Leg Sorenson Hold x 15-20 seconds each side x 3

Assistance
OH Yoke Walk x 50ft x 3
Heavy Sandbag Carry x 100ft x 3

Conditioning
Top of every 2 minutes
12 Second Sprint on Ski Erg ALL OUT
easy spin on bike for remaining time
x 10 rounds