November 18th, 2017

A. Power Clean from Blocks + Push Jerk; 50%x3; 60%x3; 70%3; 80%x3x3 (blocks should be just below the knee here)
B1. Strict Press x 3-4 reps x 5 sets @31X1 tempo;
B2. Romanian Deadlift x5x5 @85% of Clean
C1. Weighted Stationary Dip x7x3
C2. Heel Slides x 5-7/side x 3

Conditioning – Track Session
1000 Meter Easy Run
Rest 1 minute
+
500 Meter Run @mile pace
Rest 1 minute
x 2
+
800 Meter Easy Run
Rest 1 minute
+
400 Meter Run @slightly faster than mile pace
Rest 1 minute
x 2
+
600 Meter Easy Run
Rest 1 minute
+
300 Meter Run @a little faster than before
Rest 1 minute
x 2
+
400m Easy Run
Rest 1 minute
+
200m Run @fastest
Rest 1 minute
x 2

****
There is no additional rest between pieces here; 1 minute after each easy run and each hard run. Hard run intervals should be the same for the same distances (both 500s the same, both 400s the same, etc.) Use the Easy Run to recover.

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November 17th, 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 (from CFM)
warm up: inverted hangs from rings x10-20 seconds + weighted prone PVC pass throughs on bench x10 reps – x 2 rounds
A. Strict ring MU work – collect 10-12 reps with perfect form **x1-2 reps at a time with controlled decent
OR
Ring Thing MU x 2-3 reps x 5 sets w/slow lowering
B. Banded face pulls x12-15 reps x 3 sets
C1. Alternating limb v-upx x20 reps x 2 sets
C2. Alternating limb arch ups x 20 reps x 2 sets

Barbell
Technique Primer: Tall Muscle Snatch + Tall Snatch Pull Under + High Hang Snatch; 2+2+2 x 3 sets
A. Snatch; 70%x2; 80%x2x2; 85%x1x3
B. Front Squat @50X1; 75-80%x2 reps x 5 sets
C1. Barbell Cossack Squats x 5/side x 3 (build from last week)
C2. Prone Barbell Rows x10x 3 @31X1

Conditioning
Against a 3-minute clock, complete as many rounds and reps as possible of:
3 CTB Pull-ups
3 Pull-ups
6 Wall Balls (30/20#)
6 Burpees

Rest 3 minutes between sets, and complete a total of 4 sets. Pick up where you left off on the set prior, to keep 1 running score.

November 15th, 2017

**Reminder: Competition meeting tonight at 6:45!

Barbell
A. Sumo Deadlift; 65%x2 reps OT45 seconds x 12
B1. Barbell Hip Thrust x10x3
B2. Bench Press x 5-7 @3020 (no pause at top or bottom) x 3 sets
C1. KB See Saw Press x 10/side x 3 sets
C2. Powell Raise 10/side x 3 sets

Conditioning
60 Second Row @5 seconds slower than 1k TT pace (same pace as last week)
Rest 45 seconds
x 5
Rest 5 minutes
x 3 rounds

November 14th, 2017

*We are having a Competition meeting this Wednesday night at 6:45pm. It is expected that all of you be there to discuss the upcoming season. If you can’t make it, please let me know ASAP.

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 (courtesy of CFM)
A. Kipping ring muscle up x 4-7 reps x 3 sets (form focus – something bt. feet)
OR
Ring Turnover Drill x 4-7 reps x 3 sets

Then..
False Grip Strict Pull-ups x 3-5 x 3 sets
B1. Inverted bar rows x4-6 reps @31X3 tempo x 3 sets
B2. P-bar dips x4-6 reps @33X1 tempo x 3 sets
C. L-sit hold x15-20 seconds x4-5 sets

Barbell
A. Narrow Grip Overhead OHS x2x5 @22X1 tempo; build from last week
B. Clean + Jerk; 70% x 2+2, 75% x 2+2, 80% x 2+2 x 3
C. Back Squat; 60%x3; 70%x3; 80%x3x5—OT2Minutes here

Conditioning
For time:
12-9-6
Power Snatch @155/105
Bar MU
Box Jump @36/30″

November 12th, 2017

Gymnastics
A. EMOM x5: 2-3 Strict HSPUs @5-7 second lowering (slowest decent you can maintain)
B. EMOM x5: False grip ring row x4-6 reps @3-second lowering
C. EMOM x5: Ring support hold x10-20 seconds – with straight body and external rotation

Strength
Three rounds for load, not time, of:
100ft OH Yoke Walk
100ft Hand-Over-Hand Sled Pull
100ft Single Arm Farmer’s Carry (each arm)

Conditioning
For time:
50 Alternating Pistols
40 Toes to Bar
30 Dumbbell Squat Snatches, Alternating (50/35 lb)
20 Sandbag Cleans (150/100 lb)
10 Rope Climbs

November 11th, 2017

A. Power Clean from Blocks + Push Jerk; 50%x3; 60%x3; 70%3; 80%x2x3 (blocks should be just below the knee here)
B1. Strict Press x 4-6 reps x 4 sets @31X1 tempo;
B2. Romanian Deadlift x6x4 @80% of Clean
C1. Weighted Stationary Dip x5x3
C2. Supine Medball Hamstring Curls x 10×3

Conditioning
60 Second Assault Bike @80%
30 Second Easy Spin
45 Second Assault Bike @90%
45 Second Easy Spin
30 Second Assault Bike @95%
Rest walk 90 seconds
x 5 sets

November 10th, 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 (from CFM)
warm up: inverted hangs from rings x10-20 seconds + weighted prone PVC pass throughs on bench x10 reps – x 2 rounds
A. HS walk x 50ft unbroken w/ turn around at 25ft x 4 sets **if this is challenging practice walking 10-15ft at a time w/ turn around x 4-5 sets
OR
A1. Chest to wall HS hold – toes touching only x15-30 seconds x 3 sets
A2. Seal walk x30ft x 3 sets
+
20 hollow rocks (10 small rocks + 10 big rocks)
rest 30 seconds
20 arch rocks (10 small rocks + 10 big rocks)
rest 30 seconds
x2

Barbell
Technique Primer: Tall Muscle Snatch + Tall Snatch Pull Under + High Hang Snatch; 3+3+3 x 3 sets
A. Snatch; 70%x1; 75%x1; 80%x1x5
B. Front Squat @50X1; 70%x3x3
C1. Barbell Cossack Squats x 5/side x 3 (build from last week)
C2. Prone Barbell Rows x10x 3 @31X1

Conditioning
Three Wise Men Tribute
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

(Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
(Elite & RX = 20/14 lbs; Scaled – 14/10 lbs)

***I would suggest pretty much all of you completing the RX version of all of these, or going somewhere between RX and Elite (ie. 155/105 lb).