July 28th, 2017

**Deload week**

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
2 rounds (circuit from Powermonkey)
10 side plank ups/side
15 hollow rocks
20 arch ups
30 sec tuck hold
40 vertical toe touches
50 unweighted Russian twist

Barbell
A. Snatch; 70%x4 singles OT2 minutes x 4
B. Clean from Blocks + Jerk; 2+1 @70-75% x 4 sets

Conditioning
For time:
2k Ski Erg
120 DB Thruster @25/15 each hand
60 Hang Power Cleans @135/95
12/9 Rope Climbs (w/ legs)

**must work 1 minute on/1 minute off
**you can also do this with a partner, double the reps, and work 1 partner 1 minute, and keep switching until completed.

July 26th, 2017

Activation/ROM Work
Quadruped IYT’s x 10 each movement x 2
Side Lying DB External Rotations x 10/side x 2
Bottom of Pistol Hold off Box x 20 seconds/side x 2

Gymnastics
EMOM x 5:
3-5 Strict HSPUs
+
Rest 2 minutes
+
EMOM x 5:
5-7 Kipping HSPUs
**Focus on quality of reps for all of these
+
Rest 2 minutes
+
EMOM x 5:
Hanging L-sit or tuck hold from rings x 10-15 seconds

Strength
A. Barbell Front-Racked Step Ups x 6/leg x 4
C1. Half-Kneeling DB Press x 6-8/side x 3
C2. Hand Over Hand Sled Pull x 100ft x 3
C3. Sorenson Hold x 40 seconds x 3

Conditioning
4 minutes @80%:
7 Power Snatch @75/55
7 Bar-Facing Burpees

Rest walk 2 minutes

4 minutes @80%:
10/7 Cal Bike
10 Heavy Wall Balls

Rest 2 minutes

4 minutes @80%:
30 Double Unders
10 Single Arm KB Clean and Jerks (5 each arm) @24/16 kg

July 25th, 2017

**Deload week**

Barbell
A. Power Clean from Blocks w/Pause in catch; 50%x2; 60%x2 70%x2x3
B1. Good Morning x 6-8 reps x 4
B2. Incline KB Bench Press x 6-8 reps x 4

Conditioning
5 minutes easy
+
100 meters very hard (w/ turnaround)
Rest walk/jog 300 meters
x 6
+
5 minutes easy

**Or, for more strength-based people:
5 minute easy run
+
300 Meter Run @mile pace
Rest 90 seconds
x 6
+
5 minute easy run

July 24th, 2017

**Deload week**

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
Side-lying External Rotations x 10/side x 2

Gymnastics work
A1. Inch Worm to Hollow x 5 reps x3 sets **hold hollow position for 3 seconds each time
A2. Weighted arch hold x 15-20 seconds x 3 sets

Barbell
A. Snatch Pull + Snatch from pause @2″ off the ground; 50%x2; 60%x2; 70%x2x3
B. Back Squat; 65%x5 fast reps OT2 min x 5 sets

Conditioning
1 Legless Rope Climb
1 Strict Muscle Up
1 Kipping Muscle Up
5 GHD Sit-ups
5 Sandbag Squats @100/70#
5 Seated High Box Jumps
Easy 200m Run
x 20-30 minutes

July 22nd, 2017

*As Cooper was so nice to point out on the Facebook Group (and give plenty of notice about), we will be having some folks join us tomorrow for an impromptu mini-competition simulation/athlete camp/whatever you want to call it.

My personal apologies for not having given more notice about this, and I will be sure to keep you guys all up-to-date when we do something like this in the future.  If you cannot make any of these times, please try to make up a workout from earlier in the week, or complete 1 or 2 of the events listed below.

Here’s what the day will look like:

8:30AM at Hope High Track
*Event 1*
4 rounds for time of:
400 Meter Run
10 Wreck Bag Burpee Clean and Jerks (over the shoulder, same as the worm at the regionals/games)
100 Meter Wreck bag Carry

****workout will end when bag has been advanced around the track 400 meters

Time cap: 16 minutes

11:30 AM at Full Range
*Event 2*
Speed Squat

7 Overhead Squats @ 135/95 lb.
5 Overhead Squat @ 165/105 lb.
3 Overhead Squats @185/115 lb.
1 Overhead Squat @205/125 lb.

Time Cap 4 minutes

Rest 3 minutes, then…

*Event 3*
For time:
30 Strict HSPUs
30/20 Calorie Bike
30 Dual KB Snatches @24/16 kb each hand

Time cap 8 minutes

3:00PM at Full Range
*Event 4*
6 rounds for time:
2 Strict MU
4 Squat Cleans @205/135
6 Box Jump Overs (30/24”)

*Advance the box each round

Time cap: 12 minutes

 

Via Cooper:

In the times between, we will get coffee, donuts, food, etc.

Bring a ton of water and snacks if you need them, and we will get dinner after the 3pm session at flatbread pizza.

 

July 21st, 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 Pre-Work
A. Peg Board Practice; 5 minutes working here; no more than 3-4 ascents
B. Double Under or Triple Under Work; 5 minutes here
C. L-Sit on parallettes; Max unbroken hold– put a 45# plate under the heels, when you hit it you’re done; rest 30 seconds then hit another max hold 

Barbell
A. Power Snatch + Hang (Squat) Snatch; OT2minutes x 10; build to a heavy
B. Hang Squat Clean + Push Press; OT90 seconds x 10; build to a heavy
C1. Front Foot Elevated Split Squat x 6/leg x 2 sets
C2. Trap-3 Raise x 12/side x 2
C3. Sorenson (weighted) x 40 seconds x 2

Optional Conditioning
3k Tempo Row
Rest 5 minutes
x 2

Tempos
**500m @ 3-5 seconds slower than 2k pace
**500m easy
**400m @ 1-4 seconds slower than 2k pace
**400m easy
**300m @2k pace
**300m easy
**200m @ faster than 2k
**200m easy
**100m @ fasters
**100m easy

July 19th, 2017

Activation/ROM Work
Quadruped IYT’s x 10 each movement x 2
Side Lying DB External Rotations x 10/side x 2
Bottom of Pistol Hold off Box x 20 seconds/side x 2

Gymnastics
A1. Tip toe press (think inch worms but on up on your toes, pressure is on hands, feet are secondary) x 3-5 reps x 3 sets **only move feet https://www.youtube.com/watch?v=htmS11dwKa8
A2. Legless Rope Climb x 1-2 reps x 3 sets (skill-based, not speed) ** advanced work on L-Seated Rope Climb here
B1. Paralette bar shoot throughs x10 reps (5 in each direction) x 2 sets
B2. Feet together air squats x10 reps @33×1 tempo x 2 sets **elevate heels if you need to
B3. Seated pike hold x10 seconds + seated straddle hold x10 seconds x 2 sets **reach as far forward as you can and lift legs

Strength
A. Bottoms Up Front Squat; 75-80% of last week’s heavy single x 1 rep OTM x 6
B. OH yoke walk; 75ft @85-90% of last week’s 50ft max x 4 sets

Conditioning
Every 5 minutes, for 15 minutes (3 sets):
400 Meter Run
60 Double Unders
12 Double KB Hang Clean & Jerks (24/16 kg each hand)

Rest until the clock hits 20:00, then…

3 rounds, not for time:
GHD Sit-ups x 20-30 reps
Half Kneeling DB Press x 6-8/side
Hand-Over-Hand Sled Pull x 100ft