May 31st, 2017

Gymnastics (from CFM)
A1. Lateral HS walk against wall x5-10m in each direction x3 sets
A2. Prone weighted PVC pass throughs lying on bench x5 reps slow and controlled x 3 sets
B1. Maltese ring push ups x3-5 reps @33×1 tempo x 3 sets
B2. Bridge heel slides x5-7 reps x 3 sets **keep hips up thought the entire movement
C. Hollow rocks (arms by hips) max reps in 60 seconds

Strength
A. Bottom’s Up Back Squat; 70%x2x5
B. Tall Clean x4x4

+
150 Meter Ski Erg
150ft Sandbag Carry (hug at chest)
3-6 Ring Muscle Ups (focus on tight body and breathing)
Rest 60 seconds
x 5 sets

May 30th, 2017

A. Clean Pull + Power Clean off Blocks; 50%x2; 60%x2; 70%x2; 80%x2; 85-90%x1x3
B. Snatch Grip Behind the Neck Push Press; 2-3 reps @90-110% of Snatch x 4 sets
C. Segmented Clean Deadlift (pause for 2-seconds @ 2″ off the ground, top of knee, mid-thigh); 80%x3; 90%x3; 100%x3; 110%x3 (use straps and lower back to the ground slowly; % is based off Clean)

assistance work
Half Kneeling DB Press x 8 arm x 2 @41X1
Band Pull-Throughs x 30 x 2 @1010
Trap-3 Raise x 10 reps/side x 2 @2020

Conditioning
30 Second Assault Bike Easy
30 Second Assault Bike Moderate
30 Second Assault Bike Hard (but could maintain for 2 minutes)
1 Minute Rest Walk
x5 Rounds
Rest 5 minutes
x2

May 27th, 2017

Skill Work (12-15 minutes)
HS Walk x 50-60 ft x 3
Legless/L-Sit Rope Climbes x 1-2 x 3
Seated Hurdle Jumps x 3-5 x 3
L-Sit Practice (hanging from bar) x 10-15 seconds x 3

Barbell
A. Defecit Deadlift (2″); 50%x3; 60%x2; 70%x3x4
B. Bench Press x6x4 @30X1 tempo
C1. DB Hammer Curls x 10-12 x 3
C2. Banded Tricep Extensions x 10-12 x 3

Conditioning
5-10 minute easy run warmup
+
100 Meter Sprint
Rest 4 minutes
x 4 sets
+
5-10 minutes easy run cooldown

May 26th, 2017

Barbell
A. Snatch from 2-second Pause @1″ off the ground + Snatch + Snatch Balance; Every 2 minutes x 8, building to a heavy single
B. Clean + Front Squat + 2 Jerk Dips + Jerk; Every 2:30 x 6 sets, building to a heavy single
C. Front Squat; 60% x 3 fast reps OTM x 8 minutes

Conditioning
Four sets @ increasing effort:
4-6 Bar Muscle Ups (technique focus; unbroken w/tight body position)
9 Burpees to 6″
15 Wall Balls @30/20#
18 KBS @24 kg
300 Meter Row

Rest 2 minutes b/t sets

***must go faster each set

Assistance Work
Single Arm Press from Split Stance x 10/side x 3
Glute Ham Raises x 8-10 x 3
Single Arm Sled Pull x 100ft/side x 2

May 24th, 2017

Optional AM Running Work
Part 1:
30 minute easy run
(conversational pace)
Rest 2 minutes, then…
Part 2:
Three sets of:
Run 600 Meters @easy to moderate (based on feel)
Right into
Run 400 Meters @ mile pace
Rest 90 seconds

**The 400s are the core of this workout; don’t burn yourself out on the 600 going in to it. You should be pretty aware of the fatigue based about your 400’s by now

Main Session
Gymnastic Work (Courtesy of CFM)
A1. Belly to wall HS hold x:45 seconds x 3 sets
A2. Prone weighted PVC pass throughs x10 reps x 3 sets
B1. Maltese ring push ups x3-5 reps x 3 sets
B2. Bridge heel slides x5 reps x 3 sets **keep hips up thought the entire movement
C. Hollow rocks (arms by hips) :10 seconds on :10 seconds off x10 sets

Strength
A. Back Squat @X5X1 tempo (5-second hold in the bottom, then use a spotter to get out of the bottom) x3x3 @80%
+
4 rounds of:
100ft OH Yoke Walk
100ft. heavy farmers walk
100ft. sled push
100ft. heavy sled drag
+
Rest 5 minutes
+
10.8.6.4.2
Strict Ring Dips
Strict Toes to Bar
Triple Unders
+
Rest 10 minutes
+
400 Meter Sandbag Walk (150/100 lb)

May 23rd, 2017

A. Clean Pull + Power Clean off Blocks; 50%x2; 60%x2; 70%x2; 80%x2
B. Push Press + Push Jerk + Split Jerk (% of Push Jerk) – 50% x 3+2+1, 60% x 3+2+1, 70% x 3+2+1 x 3
C. Segmented Clean Deadlift (pause for 2-seconds @ 2″ off the ground, top of knee, mid-thigh); 80%x3; 90%x3; 100%x2x3 (use straps and lower back to the ground slowly; % is based off Clean)

+
Assistance Work
Half Kneeling DB Press x 8-10/arm x 3
Single Leg Hip Thrusters x 8/side x 3
Trap-3 Raise x 8-10/side x 3

+
100/80 Meter Ski Sprint (all out effort)
Rest 2 minutes
x 7-10 sets (stop if you can’t maintain the output)