December 1st, 2015

Warmup:
3 sets, not for time of:
8-10 Barbell Good Mornings
Jerk Dip Squat w/pause + Push Press w/2-sec hold at top + Jerk w/2-sec pause in catch, 1+1+1 x 3 (empty bar –> very light load)

A. EMOM x 8-10 minutes:
2 Jerk Dip Squats + 2 Jerks @70% (technique focus)

B. Power Clean “Touch N Go” Clusters; 2.2.2; Rest 10 seconds/Rest 3 minutes x 3

C. Every 45 seconds x 8-10 sets
1 Power Clean + 2 Split Jerks @ moderate to heavy, build over the sets

+

Row 500 Meters @2K PR Pace
Rest 3 minutes
x7
*Rest an extra 3 minutes between sets 4 & 5

——
Notes:
-Split Jerk should be technique work; 70% is just a suggestion
-Jerk Dip Squat demo: http://www.catalystathletics.com/exercise/194/Jerk-Dip-Squat/
-Build each set (and from last week) on the Power Clean Clusters
-Try to go TnG directly from the Power Clean into the SJ on Part C. (ie. no pause on the shoulders)
-All rows should be the same pace; back it off a little bit if it’s too fast; focus on recovery between rows. (Insert variation of Ronnie Coleman quote here: “Everybody wanna be conditioned, don’t nobody wanna row these 500m repeats”).

November 30th, 2015

Optional AM Session:
35 Minute Assault Bike or AirDyne @Z1
*Every 5 minutes, perform 10-15 V-Ups + 25m Bear Crawl + 15m Seal Walk

Main Session:

Warmup:
-CrossOver Symmetry Activation Protocol  or the MisFit Shoulder Activation Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
-Three sets of:
Monster Band Walks (6-8 steps each way)
Snatch Push Press + OHS + Snatch Balance w/ 2-second hold in the bottom; 1+1+1 x 3 reps (empty bar or very light load)

A. Every 90 seconds x 8:
Hang Snatch + Snatch
*Warm-up to 65%, then use the first 3-4 sets to build to a heavy working weight, then stay there for the last 4-5 sets
*Drop and reset if you need to between reps

B. EMOM x 6-8 minutes:
Front Squat @20X0; 2-3 reps @60% of 1-RM; speed focus

C. EMOM x 6-8 minutes:
3 Pull-ups + 3 Chest-to-Bar Pull-ups + 1 Bar Muscle Up

D1. Barbell Back Racked Step-Ups (16-18″ box); 6-8/leg; rest 30 seconds x3
D2. Strict/Weighted Pull-up Clusters; 2.2.2.2; rest 15 seconds between clusters; rest 30 seconds x3
D3. Dumbbell Bent Over Row @2111; 8-10 reps/arm (start with your weaker arm);  rest 2:30  x 3

Notes:
-Snatch should be for near-perfect technique.  Make adjustments from rep to rep to ensure good mechanics.
-Speed focus on FS
-Gymnastics work  can be done the other way: BMU first, then the CTB, then the PU, for those that struggle with the BMU.  If the priority is developing kip for CTB, then focus on that here.
-For the pull-up “clusters:” choose a weight that you can complete for maybe 4  reps.  Do 2 pull-ups, drop down and rest 15 seconds.  Repeat this for 4 clusters of two, then rest 30 seconds and move onto the DB Rows. If you can’t complete all the reps after the initial 2, drop the weight and continue (but note what you did).

November 28th, 2015

A. Individual Skill Work:

EMOM x 16 minutes:
Odd Minutes – 20-30 seconds of work on something you are weak at
Even minutes – 20-30 seconds of work on something else you are weak at

*Every Saturday, we will start with these EMOM pieces centered on things that YOU need to work on, specifically in the gymnastics realm.  This can include, but is not limited to: Butterfly pull-ups, Toes-to-Bar, Muscle-ups, Pistols or Rolling Pistols, Double Unders, Rope Climbs, Handstand Walks, Planches, etc. Choose two (factoring in what you have to do in Part B), then choose a rep range that allows for solid practice, without excessive fatigue or muscle failure.  If you need help with what to do, we can provide some suggestions for you.

B.
Row 1k @80-90% effort

Rest 2 minutes

For time:
10 Turkish Get Ups (24/16 kg) *alternate arms
10 Dumbbell Man Makers (50/35#)
100 Double Unders
10 Rope Climbs

Rest 2 minutes

Row 1k @ same pace as above

Notes:
-“Grinder” effort throughout; steady and keep going
-Man-maker= *Push-up, row left, row right, power clean, push press
-Same pace on both the first and second 1000 meter rows

November 27th, 2015

Optional AM Session:
Assault Bike 3 minutes Z1
+
Assault Bike 30 seconds @90% aerobic
Assault Bike 30 seconds @50%
x 6
Rest 3 minutes
x 3
+
Assault Bike 3 minutes Z1

Rest at least 4 hours before…

Main Session:
Warmup:
Crossover Symmetry or MisFit Shoulder Circuit
Three sets of:
Seated Box Jumps x 1.1.1.1.1 (rest 10 seconds between jumps)

A. Back Squat @20X0; 2-3 reps @55-60% of 1-RM  w/accommodating resistance; Rest 45 sec x 10

B. Clean Pulls; 1.1.1.1 @90-110% of max clean; rest 10 seconds/rest 2 minutes x 4

C. EMOM x 8-10 minutes:
3-6 Strict HSPUs
*If you can’t do strict, kick up and perform a 4-5 second negative, come down, then kick back up and repeat for a total of 2-3 reps each minute.

D1. KB or DB Waiter’s Walk; 50 meters continuous/arm; rest 30 seconds x 3
D2. DB Bicep Curls @21X1; 8-10/arm; rest 30 seconds x 3
D2. DB Bench Press @20X1; 10-12 reps; rest 30 seconds x 3
D3. GHD Hip Extensions @3011; 8-12 reps; rest 2 minutes x 3

Notes:
-Back Squat is speed work; add chains or bands and explode out of the bottom of each rep, no pause at the top.
-Focus on perfect positioning on Clean Pulls; chest up, weight in heel to mid-foot (http://www.catalystathletics.com/exercise/98/Clean-Pull/)
-Just like the Muscle Ups, use this week to feel out what is appropriate volume on the HSPUs (without wrecking you).

November 25th, 2015

*Note about today’s session:

These AMRAP pieces are designed to be approached at a sustainable pace.  This means that you should not be speeding up or slowing down within any of the pieces.  It’s very important that you keep there aerobic, since being able to do this is what will separate you from the athletes that can push hard at the beginning, but fade out by the end of an “Open” style workout.  Again, this is not threshold training; you want to keep the effort to something that you are able to breathe through.  We will hit plenty of higher power work in the coming weeks and months, so don’t worry about that :).

6 minutes @85% effort:
Row 150 Meters
8 Power Snatches (75/55)

Rest 3 minutes

6 minutes @85% effort:
8 Box Jumps (step down) (24/20″)
8 Hand-Release Push-ups
8 Ball Slams

Rest 3 minutes

6 minutes @85% effort:
30 Double Unders
10 Walking Lunge Steps
5 Burpees

Rest 3 minutes

6 minutes @85% effort:
8 Wall Balls
6 Toes to Bar
2 Wall Climbs

November 24th, 2015

Warmup:
3 sets, not for time of:
8-10 Barbell Good Mornings
3-5 Tall Jerks w/pause in receiving position

A. Power Clean “Touch N Go” Clusters x 3.3.3; Rest 10 seconds between clusters, rest 3 minutes between sets x 3

B. EMOM x 6-8 minutes:
Split Jerk x 3 reps @65% (technique focus)

C. EMOM x 6-8 minutes:
(Power Clean + Split Jerk) x 2 reps @ moderate to heavy, build over the minutes

+

Row 500 Meters @2K PR Pace
Rest 3 minutes
x5

——-
Notes:
-Build each set on the Power Clean Clusters
-Split Jerk should be light & fast; 65% is just a suggestion
-Try to go TnG directly from the Power Clean into the SJ on Part C. (ie. no pause on the shoulders)
-All rows should be the same pace; back it off a little bit if it’s too fast; focus on recovery between rows. (Ie. if your best 2K row is 8:00, then 2:00 is your goal for each 500m here)

November 23rd, 2015

Optional AM Session:
30 Minute Assault Bike or AirDyne @Z1
*Every 5 minutes, perform 2 Turkish Get Ups w/each arm + 20 Hollow Rocks

Main Session:

Warmup:
-CrossOver Symmetry Activation Protocol  or the MisFit Shoulder Activation Circuit (https://www.youtube.com/watch?v=h0v8AwfHljY)
-Three sets of:
Monster Band Walks (6-8 steps each way)
High Hang Snatch x 8-10 reps w/empty bar (pause in receiving position)

A. Snatch – 1.1.1 x 5; rest 10 seconds between singles, rest 90 seconds between sets (technique focus here; start at 60% and build as you can keep it looking/feeling sharp)

B. Back Squat- take 12 minutes to build to a heavy triple (3-5 sets after warmup)

C. EMOM x 8-10 minutes:
2-3 Muscle Ups (or work progressions here)

D1. Barbell Back Racked Step-Ups (16-18″ box); 8-10/leg; rest 30 seconds x3
D2. Strict/Weighted Pull-up Clusters; 3.3.3; rest 15 seconds between clusters; rest 30 seconds x3
D3. Supine Ring Rows @2111; AMRAP;  rest 2:30  x3

Notes:

-Snatch work is for perfect technique.  Make adjustments from rep to rep to ensure good mechanics
-Muscle Up work is dependent on you; use this week to feel out what kind of volume is appropriate
-For the pull-up “clusters:” choose a weight that you can complete for maybe 5 reps.  Do 3 pull-ups, drop down and rest 15 seconds.  Repeat this for 3 clusters of three, then rest 30 seconds and move onto the Ring Rows. If you can’t complete all the reps after the intial 3, drop the weight and continue (but note what you did).
-Ring Rows are in a perfect plank, heels together on a box or bench so that your body is parallel to the ground