June 27th, 2017

**Rest of this week is de-load from GG qualifiers
**Next week we will be starting a building/accumulation phase for the next 8 weeks

Activation Work
Turkish Get Ups x 10 reps total (alternating arms)
Half Kneeling DB Press x 10/side x 2

Barbell
A. Power Clean w/2-second pause at the knee; 50%x2; 60%x2; 70%x2
B. Power Clean; 70%x2 OTM x 3
C. Paused Split Jerk + Split Jerk (no pause); 60%x1+2, 70%x1+2×3

Assistance

L-sit on parallettes; accumulate 2 minutes

June 26th, 2017

Activation Work
Half-Kneeling Banded Face Pulls x 8/side x 2
Single Leg KB Deadlift x 6/side x 2
Banded Lateral Walk x 10/side x 2

Gymnastics work (adapted from/courtesy of CFM)
A. Kipping Chest-to-Bar Pull-ups; 5×5 w/short rest between sets; form focus here over time
B1. True Back Extension on GHD x 5-7 reps w/3 second hold at top
B2. Seal Walk x 50 ft
C. EMOM x6 minutes
1 – Supinated Grip Chin-Over Bar Hold x Max Hold
2 – Banded Push-ups x 5 reps @51X1 tempo

Barbell
A. Snatch Balance; Heavy single
B. Back Squat; 50%x2; 60%x2 70%x2; 80%x2; 80-85%x2

Conditioning
2017 Granite Games Qualifier #5
For time:
60 Calorie Row
80 Wall Ball Shots (20/14 lb)
100 Double Unders

40 Calorie Row
60 Wall Ball Shots
80 Double Unders

20 Calorie Row
40 Wall Ball Shots
60 Double Unders

June 24th, 2017

***Option 1***
Run 500 Meters @2-3 seconds slower than mile pace
Rest 90 seconds
Run 400 Meters @same
Rest 75 seconds
Run 300 Meters @same
Rest 60 seconds
Run 200 Meters @same
Rest 45 seconds
Run 100 Meters @same
Rest 4 minutes
x 3

***Option 2***
Barbell
A. Sumo Deadlift; 70%x5x2; 75%x3x2
B. Single Arm DB Bench Press x 8 each arm x 3 @31X1
C. 400 meter Farmer’s Walk @70/53# each hand

***Option 3***
Class workout

June 23rd, 2017

Optional AM Conditioning
3-5 sets:
200 Meter Ski
25 Calorie Bike
300 Meter Row
Rest 2 minutes between sets

**keep all sets consistent; 80-85%

Main Session
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

Barbell
A. Snatch; 70%x1; 75%x1; 80%x1; 85%x1; 90%x1 x 3 sets
B. Clean & Jerk; 70%x1+1; 75%x1+1; 80%x1+1; 85%x1+1; 90%x1+1 x 3 sets

Conditioning
2017 Granite Games Qualifier Workout #4
10 minute AMRAP
6 ring muscle-ups (scaled here is CTBs)
12 shoulder to overhead (155/105lbs)
15 burpee box jump overs (24/20in)

Assistance work
Single arm DB Row x 12-15 reps each arm @3111 x 2 sets
KB Bulgarian Split Squat x 8-10 reps each leg @3011 x 2 sets

June 21st, 2017

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
A. Every 90 seconds x 3 sets:
1 — HS Walk x 30-50ft
2 — Circular Scap Pull-ups x 8-10 each direction
B. Every 90 seconds x 3 sets:
1 — Sorenson Hold x 45 seconds
2 — Side Plank Reach Throughs x 8-10 each side

Barbell
A. Back Squat @33X1; 75%x1-2 reps x 4 sets
+
Three rounds, not for time of:
Single Arm Overhead Carry x 100ft each arm
Goblet Kossack Squats x 8-10 each side
Supinated Grip Strict Chest to Bar Pull-ups x 8-10 reps (in clusters of 2-3 w/ controlled lowering)

Conditioning
EMOM x 12
Minute 1: 10-15 Strict HSPUs
Minute 2: 20/15 Cal Row
Minute 3: Rest
+
Rest 2 minutes
+
EMOM x 12:
Minute 1: 20 Toes to Bar
Minute 2: 20/15 Cal Bike
Minute 3: Rest

June 20th, 2017

Gymnastics
Freestanding HS Hold (w/spotter) x 15-20 seconds x 3

Barbell
A. Behind the Neck Push Jerk + Push Jerk + Split Jerk; Build to a heavy complex here
B. Push Press x 3 x 3 @3-5% heavier than last week w/3-second hold overhead on each rep
C. Clean Grip RDL x10x3 @80% of Clean

assistance work
Half Kneeling DB Press x 6 arm x 3 @41X1
Band Pull-Throughs x 20 reps x 3 @1010
Trap-3 Raise x 8 reps/side x 3 @2020

Conditioning
3 minute row @ 3-4 seconds slower per 500m than your 2k pace
minute 1 stroke rate @ 22
minute 2 stroke rate @ 26
minute 3 stroke rate @ 30
rest/walk for 1 minute
x4 rounds

**different stroke rates than last week

June 19th, 2017

Activation Work
Half-Kneeling Banded Face Pulls x 8/side x 2
Single Leg KB Deadlift x 6/side x 2
Banded Lateral Walk x 10/side x 2

Gymnastics work
EMOM x6
1 – True Back Extension on GHD x 4-5 reps w/3 second hold at top
2 – Seal Walk x 30-50 ft
EMOM x6 minutes
1 –Single arm hangs from pull up bar **keep shoulders square, no swinging x5 seconds per arm x 2
2 – Banded Push-ups x 7-10 reps

Barbell
A. Snatch Balance; 50%x2; 60%x2; 70%x1; 80%x1; 90%x1; 100%x1 (% based off Snatch)
B. Snatch from blocks (at knee); 60%x1; 70%x1; 80%x1x5 singles
C. Front Squat; Heavy Triple

Conditioning
2017 Granite Games Qualifier Workout 2
6 minute AMRAP
6 deadlifts (225/155lbs)
6 bar facing burpees


Optional AM Running Workout
5 minute warmup jog
+
500 Meters @moderate-to-fast*
500 Meters easy
400 Meters @moderate-to-fast
400 Meters easy
300 Meters @moderate-to-fast
300 Meters easy
Rest walk 3 minutes
x 2 sets
+
5 minute cooldown

*pace these out by feel, but look to go a little faster from the 500 to the 400 to the 300, then repeat those times for the second round