August 1st, 2016

*As we progress with this cycle, we are going to (on some days), put the barbell work before the gymnastics. Good core and glute activation in the warmup should still be integral here, as well as good shoulder prep.

Barbell
A. Snatch – 70%x1x5 OTM, 75%x1x5 OTM, 80%x1x5 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles
B. Snatch Pull – 90%x2, 100%x2,110%x2x3
C. Push Press – 3RM; 90%x3, 95%x3
D. Front Squat – 70%x2, 75%x2, 80%x2, 85%x2, 90%x2x2

Gymnastics
A. Kipping Muscle-UP x 3-5 reps w/ 3-second hold in lockout x 3 sets (turn out thumbs on lockout)
B. Defecit HSPU Negative @ 10 second lowering + Kipping HSPU out of defecit;; 1 rep EMOM x 10
C. HS Walk – 200 feet for time
D. EMOM x 12:
Minute 1: Strict Pull-ups x max reps in 30 seconds
Minute 2: Hollow Hold x 30 seconds
Minute 3: GHD Hip Extension x 8-10 @2011

July 29th, 2016

*De-Loading Week*

Barbell
A. Snatch – (75%x3, 80%x2, 85%x1) x 3
B. Clean & Jerk – (75% x (3+1), 80% x (2+1), 85% x (1+1)) x 3
C. Front Squat – 80%x2x3

Conditioning
EMOM x 20
1 = 8 Ring Rows (feel elevated; pin chest to rings for 1 second on each rep)
2 = 10 GHD sit ups
3 = 30 Sec. Burpee Box Jumps (24/20″)
4 = Rest

Accessory
Sorenson Hold; 1 minute x 2 sets
DB External Rotations x 10/side x 2

July 27th, 2016

*De-Loading Week*
Gymnastics
A. Strict Muscle-Up x 1-2 reps OTM x 6 minutes
B. L-Sit Hold; 5-15 seconds OTM x 6

Barbell
A. Hang Clean (below knee) + Clean – 70% x (1+1) x 5
B. Halting Clean Deadlift (knee)- 70%x3x3
C. Push Jerk + Split Jerk – 70% x (1+1) x 4 (% of jerk)

Conditioning
Row 2 minutes @85-90% aerobic
Rest 1 minute
x 8

July 26th, 2016

*De-Loading Week*
Plyo Work:
Lateral Bounds (Push Offs) x 10 x 3
Broad Jump x 8

Barbell (keep good speed at these lighter weights):
A. Power Snatch + OHS (3 sec hold in bottom) – 70% x (1+1) x 4
B. Power Clean + Power Jerk – 70% x (1+1) x 5

Conditioning
Five rounds @easy pace:
Run 400 Meters
20 Air Squats
15 KB Swings (24/16kg)
9 Toes to Bar
Rest 60 seconds b/t rounds

July 25th, 2016

*De-Loading Week*
Gymnastics
A. Kipping Muscle-UP x 5-7 reps w/ 1-second hold in lockout x 2 sets
B. Defecit HSPU Negative @ 10 second lowering + Kipping HSPU out of defecit;; 1 rep EMOM x 8
C1. PVC Hollow Hold x 30 seconds x 2
C2. PVC Arch Hold x 30 seconds x 2

Barbell (focus on being fast and perfect at these lighter weights)
A. Hang Snatch (below knee) + Snatch – 70%x(1+1)x5
B. Halting Snatch Deadlift (knee; no slow eccentric here) – 70%x3x3
C. Push Press; 70%x3x4
D. Back Squat – 70%x4x3

Conditioning
4 Minute AMRAP:
4 Strict HSPUs
8 Alternating Pistols
12 Pull-ups

Rest 2 minutes
x3
(pick up where you left off after each section)

July 23rd, 2016

Gymnastics
A. Strict Weighted Pull-up; 3-RM (include BW in scoring)
B. Strict HSPUs- One set for max reps
C. Kipping HSPUs – One set for max reps

*Rest as needed between B and C

Conditioning
Every minute, on the minute, for 32 minutes (8 sets):
Minute 1: 30 Second AB @80% effort
Minute 2: 30 Second Row @85%
Minute 3: 30 Second Ski @90%
Minute 4: Rest