April 30th, 2016

A. Deadlift
*Set 1 – 3 reps @ 50%
*Set 2 – 3 reps @ 60%
*Set 3 – 3 reps @ 70%
*Set 4 – 3 reps @ 70%
*Set 5 – 3 reps @ 80%
*Set 6 – 3 reps @ 80%

B. Four sets of:
Jerk Balance x 3 reps
Rest 2 minutes

C. Four sets of:
Close-Grip Bench Press x 4-6 reps @30X1
Rest 2-3 minutes

+
Complete as many rounds and reps as possible in 15 minutes of:
55 Double Unders
15 Chest-to-Bar Pull-ups
5 Hang Power Cleans (155/105 lb.)

*This is 2016 Masters Qualifier Workout #3
*Scale the CTBs to 10 if this is a huge limiter for you

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April 29th, 2016

*Just wanted to say that you all have been doing a great job sticking to the program, trusting the progression, and giving great feedback.  As most of you know, it has been a tough few weeks for us, and we want you to know that we value all of your as athletes, clients, coaches, and friends, even if we’ve been a bit aloof lately (this is mostly referring to ACM).

Keep up the great work, and enjoy the Deload Week next week!

A. Two sets, not for time of (less reps, high quality!):
Box Turnover Drill x 5 reps
(here’s a second demo video: https://www.youtube.com/watch?v=Gu4v3vJgXhs)
Kip Swings x 10 reps (hold something between your feet here, like a very small DB)

B. Five sets of:
3 Ring Swings
+
1 Muscle-Up Transition
+
3-Second Pause in Catch
+
1 Kipping Dip
+
3-Second Hold in Support

Rest as needed between sets; this can also be completed on Low Rings, or with a partner-assist on the high rings

Lifting Piece:
C. Six sets of:
Block Snatch (mid-thigh)
*Set 1 – 2 reps @ 50-60%
*Set 2 – 2 reps @ 60-70%
*Set 3 – 2 reps @ 70-75%
*Set 4 – 2 reps @ 70-75%
*Set 5 – 2 reps @ 75-80%
*Set 6 – 2 reps @ 75-80%
Rest as needed

D. Six sets of:
Block Clean (mid-thigh) + Jerk
*Set 1 – 2 reps @ 50-60%
*Set 2 – 2 reps @ 60-70%
*Set 3 – 2 reps @ 70-75%
*Set 4 – 2 reps @ 70-75%
*Set 5 – 2 reps @ 75-80%
*Set 6 – 2 reps @ 75-80%
Rest as needed

+
5 rounds:
250 Meter Row
Max Unbroken Strict Handstand Push-ups*
*If your max set is less than 5, scaled to an abmat; if this won’t suffice, grab two heavy DBs and perform a set of L-Seated Dumbbell Presses (goal here is 8+ tough reps)

April 27th, 2016

A. Front Squat
*Set 1 – 3 reps @ 50%
*Set 2 – 3 reps @ 60%
*Set 3 – 3 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 80%
*Set 6 – 2 reps @ 80%
Rest as needed between sets

B. With your 1-RM Strict Press, accumulate 2 minutes in an Overhead Hold. Record the time it takes you to complete this.

*If last week took you over 5 minutes, subtract 10% of the weight and do it again today. If last week took you under 3 minutes, add 10% of the weight and do it again today.

C. Three sets of:
Single Arm Farmer’s Carry x 85-90 meters/arm @100% of 100 meter max (same weight as last week)
Rest as needed between arms

D. Three sets, not for time of:
Barbell Curls x 10 reps
Banded Tricep Extensions x 15 reps
(This can be completed before or after the conditioning for today)

+

1 minute Assault Bike @ 85%
Rest 30 seconds
1 minute Row @ 85%
Rest 1 minute
x 7

*Maintain the same pace for all sets; record cals for both modalities

April 26th, 2016

A. Five sets of:
Power Clean + Push Jerk; (1+1) x 2 @70-80% of 1-RM Clean & Jerk
Rest as needed

B. Take 10-15 minutes to build to a heavy triple Push Press

C. Three sets of:
Clean Grip RDL x 8-10 reps @80% of 1-RM Clean
Rest as needed

+

8 minutes @ 85-90%:
2 Rope Climbs (w/ legs)
8 Double Kettlebell Swings (24/16kg each hand—shoulder height only)
12 Push-ups
24 Double Unders

Rest 4 minutes
x2

April 25th, 2016

A. Five sets of:
1 Snatch Balance + 2 Overhead Squat @ 75-85%*
Rest as needed

*Look to build off of last week, while keeping good speed and positioning throughout

B. Halting Snatch Deadlift + Power Snatch; build to a heavy single in this complex; 4-6 sets

C. Four sets of:
Pause Back Squat @23X1
*Set 1 – 3 reps @ 50%
*Set 2 – 3 reps @ 60%
*Set 3 – 3 reps @ 70%
*Set 4 – 3 reps @ 80%
Rest as needed
*Focus here is on solid, upright positioning in the bottom, weight back, chest leading on the way up.

D. Three sets of:
Split-Stance KB Press (both arms) x 8 reps
Rest as needed
Single Arm Dumbbell Row x 8 reps/arm @2111
Rest 60 seconds

E. Three sets of:
Sorenson Hold x 40 seconds (weighted)
Rest 30 seconds
DB External Rotations x 10/arm
Rest 30 seconds

April 23rd, 2016

A. Deadlift
*Set 1 – 3 reps @ 50%
*Set 2 – 3 reps @ 60%
*Set 3 – 3 reps @ 70%
*Set 4 – 3 reps @ 70%
*Set 5 – 3 reps @ 70%
*Set 6 – 2 reps @ 80%
*Set 7 – 2 reps @ 80%
*Set 8 – 2 reps @ 80%

B. Three sets of:
Jerk Balance x 5 reps (build from last week, if completed)
Rest 2 minutes

C. Three sets of:
Close-Grip Bench Press x 6-8 reps @30X1 (build from last week, if completed)
Rest 2-3 minutes

+

For time:
5-4-3-2-1
Wall Climbs
Chest-to-Bar Pull-ups x3 (so 15, 12, 9, 6, 3)
Hang Power Clean @ 80% of 1-RM Power Clean

Rest 5 minutes, then…

“Tailpipe”
In teams of two, complete 3 rounds for time of:
P1 – Row 250m
P2 – Hold two 24kg/16kg kettlebells in the ‘rack’ position

Swap places with your partner, then repeat until you’ve done three rows and three racks each
If you don’t have a partner, “rest” in the rack position 1:1 with your rows.

April 22nd, 2016

Gymnastics Drills (same as last week; try to be better on each)
A. Three sets, not for time of:
Box Turnover Drill x 5 reps
(here’s a second demo video: https://www.youtube.com/watch?v=Gu4v3vJgXhs)
Kip Swings x 10 reps (hold something between your feet here, like a very small DB)

B. Muscle Up Negatives on Low Rings; accumulate 10-15 quality reps @8-10 second lowering w/ 2-second slow transition
*Try to keep the feet off the ground for the entire movement, if possible.

C. Three sets of:
Side Planks x 15 seconds/side
V-ups x 10-15 reps
Arch Rocks x 15-20 reps

Lifting Piece:
D. Five sets of:
Block Snatch Pull (mid-thigh) + Block Snatch; @70-75% of 1-RM Snatch
Rest as needed

E. Five sets of:
2 Block Clean Pulls (mid-thigh) + 1 Block Clean + 1 Jerk @70-75% of 1-RM Clean & Jerk
Rest as needed

F. Three sets of:
Dual Kettlebell Front-Racked Split Squats (Rear-foot elevated) x 6-8 reps/leg
Rest as needed between legs/sets

+

(Optional Sprint Work)
Row or Ski 15 seconds @ max effort
Rest 2 minutes
x 4-5 sets