August 1st, 2017

Barbell
A. Power Snatch from Blocks; 50%x3; 60%x3; 70-75%x3x3
B. Snatch Lift-Off w/3-second pause at knee; 60%x3; 70%x3; 80%x3x3
C. Jerk Balance (technique focus) x5x4
D. GH Raise x 8-12 x 3

Assistance Work
EZ-Bar Curls x 10 x 3
Single Arm Trap-3 Raise x 10/side x3
Sandbag Carry x 200 ft x3

Conditioning
Row 500m @2k pace
Rest 2 minutes
x 6

OR

50m Sled Sprint
Rest 3:30
x 5

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July 31st, 2017

Activation Work
Quadruped IYT’s x 10 each movement x 2
Single Leg Hip Thrust x 10/side x 2
Banded Lateral Walk x 10/side
Sidelying External Rotations x 10/side x 2

Gymnastics work (from CFM)
A1. Inch worm to hollow x 5 reps x3 sets **hold hollow position for 3 seconds each time
A2. Weighted arch hold x15-20 seconds x 3 sets
+
EMOM x5 – 1-2 Strict Muscle Ups or 1-2 strict strict false grip ring pull ups (can add a llittle bit of weight if these are easy for you, but perfect form is the goal here)
rest 2-3 minutes
EMOM x5 – 3 kip swings (feet together, no bend in knees) + 2-3 kipping muscle ups or 2-3 kipping ring pull ups
**Make these all good reps

Barbell
A. Snatch Balance + Overhead Squat; 60%x2+3; 70%x2+3; 80%x1+2×3 sets (% based off Snatch)
B. Clean + Push Press; build to a heavy 1+4; then 1+4 x 2 sets @90% of that
C. Back Squat; 80%x2.2.2 x 3 sets; rest 30 seconds between doubles, rest 90 seconds between sets

Conditioning
OTM x 12 (4 sets):
Min 1: 4 Clean & Jerks @70-75% of 1-RM Clean & Jerk (1 rep every 15 seconds)
Min 2: 45 seconds of Ring Push-ups (with turnout at top)
Min 3: 15-20 Chest-to-Bar Pull-ups

July 28th, 2017

**Deload week**

Activation/ROM work
KB Windmill x 10/side
Bottom’s Up KB Press x 6-8/side x 2
Prone IYT’s x 10×2
Pigeon Pose Belly Breathing x 30 seconds/side

Gymnastics
2 rounds (circuit from Powermonkey)
10 side plank ups/side
15 hollow rocks
20 arch ups
30 sec tuck hold
40 vertical toe touches
50 unweighted Russian twist

Barbell
A. Snatch; 70%x4 singles OT2 minutes x 4
B. Clean from Blocks + Jerk; 2+1 @70-75% x 4 sets

Conditioning
For time:
2k Ski Erg
120 DB Thruster @25/15 each hand
60 Hang Power Cleans @135/95
12/9 Rope Climbs (w/ legs)

**must work 1 minute on/1 minute off
**you can also do this with a partner, double the reps, and work 1 partner 1 minute, and keep switching until completed.

July 26th, 2017

Activation/ROM Work
Quadruped IYT’s x 10 each movement x 2
Side Lying DB External Rotations x 10/side x 2
Bottom of Pistol Hold off Box x 20 seconds/side x 2

Gymnastics
EMOM x 5:
3-5 Strict HSPUs
+
Rest 2 minutes
+
EMOM x 5:
5-7 Kipping HSPUs
**Focus on quality of reps for all of these
+
Rest 2 minutes
+
EMOM x 5:
Hanging L-sit or tuck hold from rings x 10-15 seconds

Strength
A. Barbell Front-Racked Step Ups x 6/leg x 4
C1. Half-Kneeling DB Press x 6-8/side x 3
C2. Hand Over Hand Sled Pull x 100ft x 3
C3. Sorenson Hold x 40 seconds x 3

Conditioning
4 minutes @80%:
7 Power Snatch @75/55
7 Bar-Facing Burpees

Rest walk 2 minutes

4 minutes @80%:
10/7 Cal Bike
10 Heavy Wall Balls

Rest 2 minutes

4 minutes @80%:
30 Double Unders
10 Single Arm KB Clean and Jerks (5 each arm) @24/16 kg

July 25th, 2017

**Deload week**

Barbell
A. Power Clean from Blocks w/Pause in catch; 50%x2; 60%x2 70%x2x3
B1. Good Morning x 6-8 reps x 4
B2. Incline KB Bench Press x 6-8 reps x 4

Conditioning
5 minutes easy
+
100 meters very hard (w/ turnaround)
Rest walk/jog 300 meters
x 6
+
5 minutes easy

**Or, for more strength-based people:
5 minute easy run
+
300 Meter Run @mile pace
Rest 90 seconds
x 6
+
5 minute easy run

July 24th, 2017

**Deload week**

Activation Work
Quadruped IYT’s x 10 each movement x 2
Single Leg Hip Thrust x 10/side x 2
Banded Lateral Walk x 10/side
Side-lying External Rotations x 10/side x 2

Gymnastics work
A1. Inch Worm to Hollow x 5 reps x3 sets **hold hollow position for 3 seconds each time
A2. Weighted arch hold x 15-20 seconds x 3 sets

Barbell
A. Snatch Pull + Snatch from pause @2″ off the ground; 50%x2; 60%x2; 70%x2x3
B. Back Squat; 65%x5 fast reps OT2 min x 5 sets

Conditioning
1 Legless Rope Climb
1 Strict Muscle Up
1 Kipping Muscle Up
5 GHD Sit-ups
5 Sandbag Squats @100/70#
5 Seated High Box Jumps
Easy 200m Run
x 20-30 minutes