May 27th, 2017

Skill Work (12-15 minutes)
HS Walk x 50-60 ft x 3
Legless/L-Sit Rope Climbes x 1-2 x 3
Seated Hurdle Jumps x 3-5 x 3
L-Sit Practice (hanging from bar) x 10-15 seconds x 3

A. Defecit Deadlift (2″); 50%x3; 60%x2; 70%x3x4
B. Bench Press x6x4 @30X1 tempo
C1. DB Hammer Curls x 10-12 x 3
C2. Banded Tricep Extensions x 10-12 x 3

5-10 minute easy run warmup
100 Meter Sprint
Rest 4 minutes
x 4 sets
5-10 minutes easy run cooldown

May 26th, 2017

A. Snatch from 2-second Pause @1″ off the ground + Snatch + Snatch Balance; Every 2 minutes x 8, building to a heavy single
B. Clean + Front Squat + 2 Jerk Dips + Jerk; Every 2:30 x 6 sets, building to a heavy single
C. Front Squat; 60% x 3 fast reps OTM x 8 minutes

Four sets @ increasing effort:
4-6 Bar Muscle Ups (technique focus; unbroken w/tight body position)
9 Burpees to 6″
15 Wall Balls @30/20#
18 KBS @24 kg
300 Meter Row

Rest 2 minutes b/t sets

***must go faster each set

Assistance Work
Single Arm Press from Split Stance x 10/side x 3
Glute Ham Raises x 8-10 x 3
Single Arm Sled Pull x 100ft/side x 2

May 24th, 2017

Optional AM Running Work
Part 1:
30 minute easy run
(conversational pace)
Rest 2 minutes, then…
Part 2:
Three sets of:
Run 600 Meters @easy to moderate (based on feel)
Right into
Run 400 Meters @ mile pace
Rest 90 seconds

**The 400s are the core of this workout; don’t burn yourself out on the 600 going in to it. You should be pretty aware of the fatigue based about your 400’s by now

Main Session
Gymnastic Work (Courtesy of CFM)
A1. Belly to wall HS hold x:45 seconds x 3 sets
A2. Prone weighted PVC pass throughs x10 reps x 3 sets
B1. Maltese ring push ups x3-5 reps x 3 sets
B2. Bridge heel slides x5 reps x 3 sets **keep hips up thought the entire movement
C. Hollow rocks (arms by hips) :10 seconds on :10 seconds off x10 sets

A. Back Squat @X5X1 tempo (5-second hold in the bottom, then use a spotter to get out of the bottom) x3x3 @80%
4 rounds of:
100ft OH Yoke Walk
100ft. heavy farmers walk
100ft. sled push
100ft. heavy sled drag
Rest 5 minutes
Strict Ring Dips
Strict Toes to Bar
Triple Unders
Rest 10 minutes
400 Meter Sandbag Walk (150/100 lb)

May 23rd, 2017

A. Clean Pull + Power Clean off Blocks; 50%x2; 60%x2; 70%x2; 80%x2
B. Push Press + Push Jerk + Split Jerk (% of Push Jerk) – 50% x 3+2+1, 60% x 3+2+1, 70% x 3+2+1 x 3
C. Segmented Clean Deadlift (pause for 2-seconds @ 2″ off the ground, top of knee, mid-thigh); 80%x3; 90%x3; 100%x2x3 (use straps and lower back to the ground slowly; % is based off Clean)

Assistance Work
Half Kneeling DB Press x 8-10/arm x 3
Single Leg Hip Thrusters x 8/side x 3
Trap-3 Raise x 8-10/side x 3

100/80 Meter Ski Sprint (all out effort)
Rest 2 minutes
x 7-10 sets (stop if you can’t maintain the output)

May 22nd, 2017

Gymnastics (Courtesy of CFM)
A. Jefferson curls x5 reps x 2 sets – focus on getting lower on each rep each set
B. Every 90 seconds x3 sets each
1 – Strict ring muscle up x1 + small kipping muscle ups x2 (or strict pull-up x 2 + kipping pull-up w/tight body position x 3-5)
2 – Seal walk x 10m forwards + 10m backwards
C. Every 90 seconds x 3 sets each
1 – Feet elevated BB inverted row x 5-7 reps
2 – Weighted GHD Hip Extensions x5 reps x 3 sets @3031 tempo

*Use A&B as technique primer, working on getting the bar turned over the feet set as quickly as possible
A. Tall Snatch x4x3
B. High Hang Snatch x3x3 @55-65%
C. Snatch High Pull + Hang Snatch from the Knee; 70%x2+2; 75%x(2+2)x3 — you can reset between reps here
D. Snatch Pull w/3-second hold in shrug; 80%x2; 90%x2; 100%x2x3
E. Back Squat; (70%x2; 80%x2; 85%x2) x 2 waves

Conditioning (Granite Games Qualifier Prep)
17 minute amrap:
50 Calorie Assault Bike
50 Chest-to-Bar Pull-ups
50 Wall Balls (30/20″)
50 HSPUs

Optional Accessory Work
Single Arm High Pull x 30 reps/side
Single Arm DB Press x 10/side x 2
DB External Rotations x 10-12/side  x2

May 20, 2017

A. Slow Clean (3 seconds to knee then go); 50%x2; 60%x2; 70%x2x2
B. Clean Pull w/slowering; 80%x3; 90%x3; 100%x3
C1. DB Bench Press x 10 x 3
C2. Single Leg Hip Thruster x 10 x 3

Skill Work:
HS Walk x 50 ft x 3
Single Arm DB OH Squats x 6/arm x 3
Depth Drop to Broad Jump x 4 x 3