July 1st, 2016

*As a reminder, we will be entering a new program cycle starting this Monday (which, I am aware, is the 4th of July.  If you can’t make it to Day 1, you can make it up on Tuesday).

I would like to go over a few things, training-wise, with all of you, and I will be at the gym this afternoon (Friday), after the 4:30 class, when most of you are usually coming in to train.

Treat today as a test to see how you currently feel; if it’s not there, technique or speed-wise, don’t push it to the point of frustration.  3 misses at a weight is the most you can take, then back it off and hit a single or 2 at 85-90% of what you made for your Heavy Single.

Technique Primer:Slow-Pull Snatch (5 sec to mid-thigh) + High-Hang Snatch + Snatch Balance – 4 x (1+1+1)

A. Snatch – build to today’s heavy single

B. Clean & Jerk – build to today’s heavy single

C. Squat Clean – 30 reps for time @ 80% of today’s heavy single C & J

Rest 7-10 minutes, then…

D. For time:
30 Muscle-Ups

*If you don’t have a Muscle-Up yet, complete:

20 Rounds for time of:
3 Chest-to-Bar Pull-ups
3 Ring Dips


June 29th, 2016

A. Five sets of:
Clean High Pull + Hang Clean (from pause below the knee) + Clean
@60-70% of 1-RM
Rest as needed

B. Four sets of:
Clean Pull w/controlled lowering x 3 reps @80% of 1-RM Clean
Rest as needed

C. Three sets of:
Single Leg Hip Thrust x 8 reps/side
Rest as needed

EMOM x 8:
Odd Minutes: Strict HSPU x 2.2.2 (to a defecit if able)
Even Minutes: 100 Meter Medball or Sanbag Run
Four sets @90%:
12 Shoulder to Overhead (95/65 lb)
12 Box Jump Overs (24/20″)
12 Toes to Bar
Rest 60 seconds between sets

June 28th, 2016

A. Three sets of:
Press in Snatch x 4 reps
Rest 90 seconds

B. Five sets of:
No Foot Movement Snatch Balance + OHS (3-second pause in bottom); (1+1) x 2 @50-60% of 1-RM Snatch
Rest as needed

C. Five sets of:
Hang Power Clean + Push Jerk + Split Jerk @ 60-70% of 1-RM Clean & Jerk
Rest as needed

90 Second Assault Bike @80%
Rest 30 seconds
x 8

*Make these sustainable; every set should be the same output

June 27th, 2016

*This week will serve as a transition into our next cycle, which will focus heavily on strength and weightlifting development. Please be sure to watch the videos from Catalyst that accompany the Snatch portions for today.  Take this week to rest up any issues you may be having, and be ready to step up the intensity in the coming weeks.

EMOM x 12:
Minute 1: 2-5 Muscle-Ups
Minute 2: 20 Perfect Hollow Rocks
Minute 3: 40 Double Unders

A. Five sets of:
Snatch High Pull + Hang Snatch (from below the knee) + Snatch @60-70% of 1-RM
Rest as needed

B. Four sets of:
Snatch Pull w/ controlled eccentric (3-second lowering) x 4 reps @80% of 1-RM Snatch
*Focus on keeping the bar tight to the body, and keeping your weight back throughout

C. Four sets of:
Back Squat x 4 reps @70% (3-second pause on first rep)
Rest 2 minutes

7-10 Chest-to-Bar Pull-ups
7-10 Ring Push-ups
300 Meter Row
Rest 90 seconds
x 6 sets
*Goal is unbroken sets here

Cool down
Face Pulls x 10 x 3
Unweighted Lateral Step Ups x 8/side x 3

June 25th, 2016

Today’s Workout:
60 Minutes of easy movement (run, row, bike, or combination)
Get some sun if you can!  Come in Monday ready to go (if you are not competing this weekend).

Good Luck to Jake at the North East Fittest Competition today, and to Team Full Range on Sunday!  Go out there and get it you guys!

June 24th, 2016

A. Skill work of choice, 12 minutes (think MUs, Butterfly, etc. keep the volume low).
B1. L-Sit x 15.12.10 x 3
B2. HS Walk x 50 feet x 3

A. Push Jerk + Split Jerk
2 reps @ 50%
2 reps @ 60%
2 reps @ 70%
1 rep @ 80%

B. Front Squat + Split Jerk
3 x 1 @80%

C. Front Squat – build to a heavy single

Deadlift @185/115
Toes to Bar
Assault Bike Cals

(*Those competing on Sunday: 21-15-9 of above)

June 22nd, 2016

A. Strict CTB Pull-ups – One set for max reps
B. Weighted Ring Dip – 1-RM
C1. Hollow Banded PVC Pull-down to Hips x 10 x 3
C2. Sidelying DB External Rotations x 10/side x 3

6 Rounds (push the pace where you can):
100 Meter Hill Sandbag Run (50 meter up, 50 meter down)
100 Meter Run
50 Meter Dual KB Overhead Carry (24/16kg/hand)
50 Meter Farmer’s Carry
100 Meter Run

Mandatory Cooldown
10 Minute Row @conversational pace