September 18th, 2018

Activation Work
Single Arm Bottom’s Up Overhead KB Carry x 100ft/side x 2
Prone I.Y.T’s x 5/side x 2
Powell raise x 10/side x 2

A. Halting Clean Deadlift + Hang Power Clean from the Knee + Power Clean + Push Jerk; 50%x2; 60%x2; 70%x2; 75-80%x1x3
B. Push Press; build to today’s heavy single
C1. Single Arm DB Press x 6 side x 4 sets
C2. Banded Face Pull x 8-10 x 4
+
1 minute Ski @80%
Rest 30 seconds
1 minute Row @85%
Rest 30 seconds
1 minute Run @90%
Rest 2 minutes
x 5 sets

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September 17th, 2018

Warm-up
Crossover Symmetry
TGU x 5/side
Crawl Sequence (bear, reverse bear, crab walk, spiderman)
Ring Thing Muscle Ups x 10-15 reps – work through each position

Gymnastics (adapted from CFM)
A. Circular Scapular Pull-ups x 10each direction x 2 sets
B1. 30 second hang from rings x 3 sets
B2. 20 second ring support hold x 3 sets
B3. 10 second bottom ring dip hold (as low as possible) x 3 sets
C1. Kipping Ring Muscle Up x 1 rep + Kipping Ring Pull-ups x 3-4 reps x 3-4 sets
C2. Freestanding HS Hold x 10-20 seconds x 3-4 sets
D. KB Side Bends x 6-8/side x 3 sets

Barbell
A. Snatch Balance; up to today’s heavy single
B. Snatch Pull + Hang Snatch from Below the Knee + Snatch; OT2minutes x 8 sets; building from 50% to something tough for the day w/ good technique
C. Back Squat w/3-second pause on first rep; 70%x3; 75%x3; 80-85%x2x3

Conditioning
For time:
40/30 Calorie Assault Bike
30 Toes to Bar
20 Snatches (135/95 lbs) — Power Snatch is OK here

Rest 12 minutes

For time:
500 Meter Row
150ft Sandbag Carry @200/150lb
500 Meter Row

September 15th, 2018

A. Deficit Deadlift; 50%x3; 60%x3; 70%x2; 80%x2x4
B1. Bench Press; 2.2.2.2 x 3 sets; 80-85% of 1-RM; rest 10 seconds between clusters
B2. Stagger Stance Good Morning x 8reps/side x 3 sets
C1. Reverse Bicep Curls x 10×3
C2. Skull Crushers x 10×3
C3. Rear Delt Flies x 10×3
+
Every 10 minutes x 3 sets
1k Row
20 Burpees Over the Erg
30 KB Swings @32/24kg

September 14th, 2018

AM
OT90 Seconds @80-85%:
Interval 1: Bike 500/400m
interval 2: Row 250/200 m
x 5
Rest 5 minutes
x 2

PM
Barbell
Snatch – build to today’s heavy single; 80% (of that) x1 x3
Clean & Jerk – build to today’s heavy single; 80% (of that) x1 x3
Front Squat – build to today’s heavy single; 80% (of that) x2x3

Conditioning
13 minute AMRAP:
55/40 Calorie Ski
55 Wall Balls @30/20#
55 CTB pull-ups
55 GHD Sit-ups

September 12th, 2018

Activation/ROM work
Single Arm Upright Row x 10/side x2
Side Lying DB External Rotations x 10/side x 2
Bottom of Pistol Hold off Box x 20/30 seconds/side x 2

Gymnastics — same as last week; look to improve on positions
A1. Freestanding HS Hold x max hold (if not proficient here, try to accumulate 15-20 seconds each set)
A2. Kip Swings on Rings x 7-10 x 3
B1. Elevator Strict HSPUs (hold for 3-5 seconds halfway down, then lower all the way down and press out) x 3-5 reps x 4 sets
B2. False Grip Chest-to-Ring Rows x 4-6 reps w/ hold at chest x 4 sets
C. L-Sit on Rings; accumulate 60 seconds (scale to tuck if this is not there)

Barbell
A. High Hang Clean w/pause in bottom x 3 x 4 @65-70% of Clean
B1. Weighted Sorenson Hold x 30 seconds x 3
B2. Turkish Get Up x 1/side x 3
B3. Single Arm Dumbbell Row x 8/side x 3

Conditioning
300 Meter Run
9 Strict HSPUs
15 Box Jump Overs @24/20″
12 Toes to Bar
150ft Sandbag Walk @150/100 lb

Rest 3-4 minutes

x 5 sets — different order each set; same pace per set

September 11th, 2018

Activation Work
Single Arm Bottom’s Up Overhead KB Carry x 100ft/side x 2
Prone I.Y.T’s x 5/side x 2
Powell raise x 10/side x 2

A. Halting Clean Deadlift + Hang Power Clean from pause at Knee + Power Clean + Push Jerk; 50%x2; 60%x2; 70%x2x3 sets
B. Push Press; 2-RM; 90% (of that) x2x3 — look to improve on last week
C1. Single Arm DB Press x 6-8/side x 3 sets
C2. Single Arm Trap-3 Raise x 8/side x 3 sets
C3. Single Leg Hip Bridge (feet and shoulders elevated on 2 benches) x 6-8/side x 3
+
5 minute row increasing effort each minute to last minute at 2k pace
Rest walk 3 minutes
x 3 sets

**If your 2k pace is 1:45, look to go:
2:05
2:00
1:55
1:50
1:45

September 10th, 2018

Warm-up
Crossover Symmetry
TGU x 5/side
Crawl Sequence (bear, reverse bear, crab walk, spiderman)
Ring Thing Muscle Ups x 10-15 reps – work through each position

Gymnastics (adapted from CFM)
A. Circular Scapular Pull-ups x 10each direction x 2 sets
B1. 30 second hang from rings x 3 sets
B2. 20 second ring support hold x 3 sets
B3. 10 second bottom ring dip hold (as low as possible) x 3 sets
C. Kipping ring pull ups x3 + kipping ring muscle up x1 rep x 3-4 sets
D. Russian twist x 50 reps @20/14 lb

Barbell
A. Snatch Balance; 60%x5; 70%x4; 80%x3; 90%x2 (% based off Snatch)
B. Snatch Pull + Hang Snatch from Below the Knee + Snatch; 50%x2; 60%x2; 70%x1x2 sets; 75%x1x2 sets
C. Back Squat w/3-second pause on first rep; 70%x3; 75%x3; 75-80%x3x2

Conditioning
8 minute amrap:
4 Bar Muscle-Ups
8 Back Squats @155/105 — taken from the floor

Optional AM/PM Session
60 Second Assault Bike @3 minute max pace
60 Second Rest walk
x 5
Rest 3 minutes
x 3