September 22nd, 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 (Courtesy of CFM)
A1. Support hold on rings x15-20 seconds x 3 sets **full lockout, arms externally rotated, straight body
A2. Bottom dip hold on rings x10 seconds x 3 sets **as low as you can get
A3. Kip swings on rings x10-15 reps x 3 sets **no bend in knees
B. Small kip ring muscle up x1-3 reps x 4-5 sets **work on kipping with the smallest, but tightest kip you can do
-OR-
B1. Kipping pull ups x3-5 reps x 3 sets **no bend in knees
B2. Kipping dip practice x3-4 reps x 3 sets
C. Hollow ups x10 w/ 2 second hold at top + Arch ups x10 w/ 2 second hold at top x3 sets

Barbell
A. Snatch Pull + Snatch + OHS – Build to today’s heavy 1+2+1; then 90% x 1+2+1 x 2 (% of today’s heavy)
B. Clean + Front Squat + Jerk; Build to today’s heavy 1+1+1; then 90% x 1+1+1 x 2 (% of today’s heavy)
C. Back Squat; Heavy Double; then 90%x2; then 90%x Max Reps (% of today’s heavy double)

Assistance
Reverse Hypers off GHD x 10-12 x 3
Strict Pull-ups (weighted if possible) x 6-8 reps x 3
Single Arm DB Upright Row x 10/side x 3

Optional AM/PM Conditioning
30 Second AB @85-90% Aerobic
30 Second AB @easy spin
x 10 minutes
Rest 5 minutes
x 3

**Only complete this if you are able to separate the sessions by 3-4 hours; if not, skip it, or complete 8-10 intervals at a cooldown pace
**Your pace on the bike should be something you could maintain constantly for 2 minutes (though it would be really tough)

Advertisements

September 20th, 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 (Courtesy CFM)
A. Strict HSPU x3-5 reps + AMRAP kipping HSPU x 3 sets **if you can do more than 15 kipping after the strict then scale up to a deficit HSPU
B1. Strict wide grip pull ups AMRAP @3xx1 x 3 sets – **as wide as you can go getting chin over the bar -OR- Wide grip inverted rows AMRAP @31X3 tempo
B2. Standing banded scap retractions x10 reps (wrap red band around shoulder holding it with straight arms, then protract + retract the shoulders x10 reps x 3 sets
C.Strict TTB (as high as you can go with straight legs) x4-5 reps + max L-sit hold on last rep x 3 sets

Barbell
A. Back Squat w/bands or chains; 63%x3 reps OTM x 8 sets
B. Pressing Snatch Balance x4x4

Conditioning
EMOM x 35 minutes (5 sets):
Min 1: 3-5 Burpee Ring Muscle Ups
Min 2: 10-15 Wall Balls @30/20 lb
Min 3: 100ft Dual KB Front Rack Carry
Min 4: 10-15 GHD Sit-ups
Min 5: 50ft Yoke Walk
Min 6: 60 DUs
Min 7: Rest walk

September 19th, 2017

Gymnastics
EMOM x 12 (3 sets of each:)
1. Tight Kip Swing on Bar x 10-12 (hold something between your feet here, like a shirt or towel)
2. Kick-up to Freestanding HS Hold x 3-4 kick-ups + hold
3. Hollow Hold w/PVC x 15-20 seconds x 3
4. Arch Hold w/PVC x 15-20 seconds x 3
**same as last week; be better

Barbell
A. Power Snatch with pause in catch position; 65-75% x 2 reps OTM x 10; speed and explosiveness is the focus here
B. Deficit Clean Pull; 90%x3, 95%x3, 100%x3x3
C. Single Leg Barbell RDL x 8-10/side x 2 sets

Assistance Work
C1. Barbell Curl x10x3
C2. Rear Delt Flies x10x3
C3. GH Raise x10-12×3

Conditioning
30 Second Assault Bike HARD AF
Rest 4 minutes
x 4
+
10 minutes easy flush

Optional AM Running Session
400m run @ 1 mile TT pace
Rest 1:1
x 4

Rest 5 minutes

200m run @ 3 sec. faster per 400m pace
Rest 1:1
x 6

Rest 5 minutes

100m run @ 5 sec. faster pace for 400m
Rest 1:1
x 8

September 18th, 2017

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. Strict supinated grip ring pull ups x5-7 reps x 3 sets **hand pronated at bottom, supinated at top
B1. Bar MU x2 + straight bar dips x3-5 reps getting as low as possible x 3 sets
B2. Sorensen hold w/ arms behind head x 20-30 seconds making small rotations left to right x 3 sets
C. Plate pinch hold walk x 200ft @45/25lb — accumulated

Barbell
A. Front Squat; Build to a heavy set of 5; then 90% (of that) x5x2
B. Push Press; Build to a heavy set of 5; then 90% (of that) x 1 set for max reps @10X2 (reps are all TnG off the shoulders, with a 2-second hold overhead).

Conditioning
21/15 Calorie Row
15 Toes to Bar
12 OHS @135/95
9 Chest-to-Bar Pull-ups
6 Ground to Overhead @135/95
Rest 3 minutes
x 4 sets

**Goal is to be consistent and smooth on all of your sets, working close to threshold, but keeping it under control

September 16th, 2017

A. Trap Bar Deadlift; 50%x3; 60%x3; 70%x3; 80%x3x3
C1. Bench Press x 5-7 x 3 @30X1
C2. Single Arm Upright KB Row x 10/side x 3
C3. Heavy Sandbag Hold x 40-60 seconds x 3
+
3 sets of:
Strict HSPUs x Max Reps (-2)
100ft forward sled drag
100ft reverse sled drag
Rest 90 seconds between sets
+
3 sets of:
7 Left Side Suitcase Deadlifts
100ft Left Side Suitcase Carry
7 Right Side Suitcase Deadlifts
100ft Right Side Suitcase Carry
Rest 60 seconds between sets
+
3 sets of:
Row 1250m @80-85%
Rest 3 minutes
x 3

*Sustainable efforts here

September 15th, 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 (Courtesy of CFM)
A1. Circular scap pull ups x5 reps in each direction x 3 sets
A2. Scap Push-ups x 7-10 reps
A3. Kip swings on rings x10-15 reps x 3 sets **no bend in knees
B. Kipping ring muscle ups x1 + kipping ring dips x2 (x2) x 4-5 sets
-OR-
B1. Kipping ring pull ups x3-5 reps x 3 sets
B2. Kipping ring dip practice x3-4 reps x 3 sets
C. Hollow to arch rolls – (10 second hollow then roll to 10 second arch x3) x3 sets **alternating direction of roll

Barbell
A. Snatch from Pause at Knee + Snatch – Build to today’s heavy 1+2; then 90% x 1+2 x 2 (% of today’s heavy)
B. Clean Pull + Clean + Jerk; Build to today’s heavy 1+1+2; then 90% x 1+1+2 x 2 (% of today’s heavy)
C. Back Squat; build to today’s heavy triple; then 90%x3; then 90%x Max Reps (% of today’s heavy triple)
**Rest a few minutes between A, B and C (but not long enough to get cold).

Accessory
Accumulate 2 minutes hanging from the bar (any grip; relax the spine, and look to decompress here)

Optional Conditioning
(**Only complete this if you are able to separate the sessions by 3-4 hours; if not, skip it, or complete the first 8 intervals at a cooldown pace.)
30 Second AB @85-90%
30 Second AB @easy spin
x 8 minutes
Rest 4 minutes
x 3

**your pace on the bike should be a pace that you could maintain constantly for 2 minutes. The purpose here is to start building repeatable, sustainable work on the bike.

 

September 13th, 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 (Courtesy CFM)
A. Strict HSPU x1 + headstand K2E x3 + kipping HSPU x3 **butt cannot touch wall x4-5 sets OR HS Push-up Work off of a box
B1. Strict wide grip pull ups x4-6 reps x 3 sets – slow and controlled (can use a band if necessary)
B2. Banded scap retractions x10 reps (wrap red band around shoulder holding it with straight arms, then protract + retract the shoulders x10 reps x 3 sets
C. Plate pinch hold – accumulate 75 seconds w/ 45/25 lb plate in each hand

Barbell
A. Back Squat w/bands or chains; 60%x3 reps OTM x 8 sets
B. Press in Snatch x4x4 — up in weight from last week

Accessory Work
Controlled Box Step Down x 5/side x3 (get as low into the bottom of a Pistol at possible, and try to come out without using the other foot on the ground)
Barbell Bent Over Row x 8×3

Conditioning
EMOM x 30 minutes (5 sets):
Min 1: 10-15 Toes to Bar (smooth and efficient here)
Min 2: 50ft OH Yoke Walk
Min 3: 10-15 Wall Balls @30/20 lb
Min 4: 50ft Hand Over Hand Sled Drag
Min 5: SB Carry x Max Distance in 40 seconds (150/100 lb)
Min 6: Rest