May 1st, 2017

Gymnastics
A. Barbell Jefferson curl 3×3 – slow and controlled 5 second pause at the bottom
B1. Neutral grip strict ring pull ups x 3-5 reps **3 second hold at the top of each rep x 3 sets
B2. P-lette push ups on toes x7-10 reps x 3 sets @32×1 tempo

Barbell
**Snatch Technique Primer:
Snatch High Pull + Muscle Snatch + Power Snatch + OHS; 3+3+3 x 3 sets w/an empty barbell
*Perform the first set from the high hang, second set from above the knee, third set from below the knee

A. 3-Position Snatch (high hang; above the knee, below the knee); pause for 2 -seconds at each position; 50%x2; 60%x2; 70-75%x1 OTM x 5
B. Back Squat @33X1; 60%x2; 70%x2; 80%x1-2 for 6 total reps
C1. Chest-Supported Barbell Row x8x4 @50X1
C2. KB Front Racked Step-Up x 5/leg x 4 (12-16″ box)

+
EMOM x 18 (6 sets of each):
Minute 1 – 7-10 Chest-to-Bar Pull-ups
Minute 2 – 3-5 Strict Ring Dips + 3-5 Kipping Ring Dips
Minute 3 – 35 Double Unders

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April 28th, 2017

A. Snatch High Pull + Power Snatch off Blocks at knee; 50%x2; 60%x2; 70%x2x3
B. Segmented Clean Deadlift; (pause for 2 seconds at 2″ off the ground, at the knee, at the pockets, then finish, then take 4 seconds to lower back down); 75-85% of 1-RM Clean x 3 reps x 3 sets
C. Bench Press @41X1; x6 reps x 3 sets
D1. Landmine Single Leg RDL x 8/side x 3
D2. Half Kneeling Arnold Press x 8-10/side x 3

Conditioning
45 minutes @ easy pace:
1k Row
1.5/1 Mile AB
200 Meter Farmer’s Walk @32/24kg each hand
800 Meter Run

Gymnastics (Courtesy of CFM)
A. Strict ring muscle up – x1-2 reps every :30 seconds x 8 sets
B. Tuck-ups x50 reps from hollow position **feet and shoulders cannot touch the ground – break up however you need to
C. DB Hercules hold x15 seconds palms up + 15 seconds palms down x 3 sets

Barbell
A. 3-Position Clean (high hang, above the knee, below the knee); 50%x2; 60%x2; 70%x2x3
B. Front Squat @50X1 (keep it slow to the midway point, then speed it up as you approach the bottom, and get out of the hole as fast as possible); 60%x2; 70%x2x2; 75%x2x2
C1. Back Racked Reverse Lunge x 5/leg @30X1 x 3 sets
C2. Strict Chest-to-Bar Pull-ups x 4-6 reps @21X1 x 3 sets

Conditioning
15-12-9-6-3
Strict HSPUs
Double Unders (x3)

April 26th, 2017

Gymnastics (Courtesy of CFM)
A. EMOM x6
even – 3 CTB pull ups (no butterfly) + 3 bar muscle ups
odd – 3 strict HSPU + 3 kipping HSPU
B1. :15 second hollow hold – rest :15 seconds x5
B2. :15 second shoulder bridge hold – rest :15 seconds x5
C. L-sit hold – accumulate 60 seconds

Strength
A. Press in Snatch x 4×4
B. Overhead Yoke Walk x 50ft x 3
C. Reverse Sled Drag x 100 ft x 3
D. Heavy Farmer’s Walk x 200ft x 3
E. 400 Meter Sandbag Carry (100/70 lb)

April 25th, 2017

Barbell
A. Clean Pull from Blocks + Power Clean + Push Jerk; 50%x2; 60%x2; 70%x2x3
B. Push Press w/ 3-second lowering; x4x4 @75-80%
C. Deadlift @30X1; 50%x3; 60%x3; 70%x3x5
D1. Landmine Press x 8/side x 3
D2. Single Leg Barbell Hip Bridge x6/side x 3

Conditioning
8 Second Empty Sled Sprint
Rest 80 seconds
x 12

April 24th, 2017

Gymnastics (Courtesy of CFM)
**during warm up KB Jefferson curls x3 reps x3 sets 10 second descent + 5 second hold at bottom
A1. Pronated grip strict ring pull ups x3-5 reps **3 second hold at the top of each rep
A2. Dip negatives – 10 second support + 10 second descent + 10 second hold at the bottom (if you cannot maintain the tempo adjust to a number you can – no press back out) x 3 sets
B. Plank hold on rings x30 seconds making small circles with arms **hollow position with scap protraction and arms externally rotated x 3 sets
C. KB side bends x10 rep per arm x 3 sets 55/70#

**All the same as last week, look to improve positions and/or time under tension

Barbell
A. 3-Position Snatch (high hang; above the knee, below the knee); pause for 2 -seconds at each position; 50%x2; 60%x2; 70%x2x3
B. Back Squat @33X1; 70%x3x2; 75%x2x3
C1. Chest-Supported Barbell Row x8x3 @50X1
C2. KB Front Racked Step-Up x 6/leg x 3

Optional AM or PM
45-60 Minute Assault Bike @easy pace