December 15th, 2017

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 Work
A. 1 Strict Muscle Up + 2 Kipping Muscle Ups + 3 Strict Dips + 10 Second Support Hold x 3 sets
OR
Muscle Up Practice x 10 minutes
OR
B. Handstand Walk x 30-50 ft x 3 sets
C. EMOM x 9:
1: False Grip Hang x 10-15 seconds
2: Maltese Push-ups x 7-10 reps
3: Alternating Limb V-Ups x 20 reps

Barbell
A. High Hang Snatch; 50%x2; 60%x2; 70%x2;
B. Low Hang Snatch (below the knee); 70%x2; 75%x2; 80%x2
C. Snatch; 80%x2; 85%x2x2
D. Back Squat; 60%x2; 70%x2; 80%x1; 85%x1; 90%x1

Conditioning
7 minute amrap:
7 OHS (135/95 lb)
7 box jump overs
7 pullups

Advertisements

December 13th, 2017

A. Power Snatch from Pause at knee; 50%x2; 60%x2; 70%x2
+
EMOM x 14:
Min 1: 3 TnG Power Snatch (build as able from 70%, keeping good speed)
Min 2: 10-12 Toes to Bar
+
Rest 2 minutes
+
EMOM x 14:
Min 1: 5 TnG Power Cleans
Min 2: Max Strict HSPUs in 30 seconds
+
Rest 2 minutes
+
EMOM x 14:
Min 1: 14/12 Cal Row
Min 2: 40 Double Unders

Accessory Work:
Seated DB Arnold Press x 10 x 2
DB Reverse Flies x 10 x 2
Weighted Sorenson x 30 seconds x 2

December 12th, 2017

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
A1. 4 Dead hang to inverted + 4 strict PU + 4 lever rocks x 3 sets (https://www.youtube.com/watch?v=_lyS9KHDl-Q)
A2. Belly to Wall HS Hold x 40 seconds x 3 sets
B1. Straight Leg TTB x 10 x 3 sets
B2. Weighted P-Bar Dips x 5×3 w/2-second hold at top and bottom

Barbell
A. OHS; build to a decently heavy double in 10-12 minutes
B. Clean & Jerk; 70%x1+1; 75%x1+1; 80%x1+1; 85%x1+1; 90%x1+1×3

Conditioning
5-4-3-2-1
Front Squats @85% (from the rack)
Burpee Muscle-Ups

Assistance Work
Wide-grip rows x10x3
TGU x 2/side x 3

December 10th, 2017

Activation/ROM Work
Quadruped IYT’s x 10 each movement x 2
Single Leg KB Suitcase Deadlift x 10/side x 2
Bottom of Pistol Hold off Box x 20 seconds/side x 2

Gymnastics
A. 2-3 Strict Pull-ups + 4-6 CTB Pull-ups + 6-8 Kipping Pull-ups
x 3 sets **come down for breaks if you need to
B1. Strict deficit HSPU x 3-5 x 3 sets **tough deficit
B2. Legless Rope climbs x 1-2 reps x 3 sets **feet coming down and work on this skill
B3. Kipping HSPU – no deficit – work on the skill for 6-10 reps w/ 3 sec. lockout

Strength
A. Bottom’s Up Front Squat; 70%x3x3
B. Hang Power Clean w/Pause in Catch x4x4
C1. Hand Over Hand Sled Drag x100ft x 3
C2. OH Yoke Walk x 50ft x 3

Conditioining
5 Rounds for time of:
3 Squat Cleans @135/95
6 Toes to Bar
9 Push-ups

Rest 3 minutes
x 3 sets

*Goal is same or similar times for each time through

December 9th, 2017

A. Paused Push Jerk + Paused Split Jerk; 2+1 x 3 sets @60-70% of SJ max; pause for 2 seconds in the dip of each Jerk, then explode.
B. Push Jerk + Split Jerk; 1+1 x 3 sets @70-80% of SJ max
C. Split Jerk; 80-90% x 5 singles
D. Good Morning x 8 x 3 @3011

Accessory Work
Kettlebell Curls x 10 x 3
Banded Tricep Extensions x 10 x 3
Trap-3 Raise x 10/side x 3

Conditioning
10 Second AB Sprint @ max effort
Rest 20 seconds
8 Ball Slams AFAP @50/30 lb
Rest 20 seconds
60 Second Uneven Carry (switch sides at 30 seconds)
Rest 60 seconds
x 4 sets

December 8th, 2017

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 Work
A. 5 Kip Swings on Rings + 3-5 Kipping MUs + 3-5 Strict Ring Dips x 3 sets
B. Handstand Walk x 30-50 ft x 3 sets
C. EMOM x 9:
1: False Grip Hang x 10-15 seconds
2: Maltese Push-ups x 7-10 reps @2111
3: V-Ups x 15 reps

Barbell
Technique Primer:
Slow Snatch Pull + Muscle Snatch + High Hang Snatch + OHS w/5-second pause x 3 sets
A. Low Hang Snatch (below the knee); 50%x2; 60%x2; 70%x2; 75%x2; 80%x2x4 (you can drop and reset between reps)
B. Back Squat; 60%x2; 70%x2; 80%x2; 85%x2x4 sets, OT2Minute
C1. Dual KB Front Rack Step Ups x 6-8/leg x 2 sets
C2. Feet Elevated Bar Rows x 5-7 reps @2111 x 2 sets

Conditioning
For time:
50 Chest-to-Bar Pull-ups
50 Thrusters @75/55 lb
50/30 Calorie Assault Bike

*This is a workout from Misfit…the goal is to go either totally unbroken or in big sets. Push the pace here to make this a sprint.
If you have less than 15 unbroken CTBs, scale them to 35 (or 30) reps. Again, the purpose here is to go fast, not stare at the bar for a long time.

December 6th, 2017

A. Power Snatch from Pause at knee; 50%x3; 60%x3; 70%x3
B. Power Snatch; 80%x3x4 (not TnG)
+
EMOM x 12
Min 1: 2 Hang Power Cleans + 3 TnG Power Cleans + 4 TnG Push Jerks (build slightly each set)
Min 2: 30-40 Double Unders
+
Rest 2 minutes
+
EMOM x 12:
Min 1: 7 TnG Deadlifts @moderate
Min 2: 8-12 Strict HSPUs
+
Rest 2 minutes
+
EMOM x 12:
Min 1: 12/10 Cal Row
Min 2: 12 Burpees Over the Erg

Accessory Work:
Seated DB Arnold Press x 10 x 3
DB Reverse Flies x 10 x 3
Weighted Sorenson x 30 seconds x 3

****
Notes:
– Choose your weights for the first complex wisely; goal is clean reps, with only the last 2 sets being very tough.
– Shoot for the same number of HSPUs as last week, but for an extra interval here.

Β