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
Barbell
A. Clean & Jerk; build to today’s heavy single
B. Back Squat; build to a heavy double
Conditioning
3 rounds
30/24 Cal Assault Bike
5 rounds of “The Chief*”
*”The Chief”=
3 Power Cleans (135/95 lb)
6 Push-ups
9 Air Squats
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
A. Front Squat – build to a heavy single, based off feel for the day
+
10.8.6.4.2
Strict MUs
Strict HSPUs
50 Double Unders after each round
*Adjustment Options: Bar MU at same rep scheme; Legless Rope Climb (5.4.3.2.1); Strict Ring Pull-ups + Strict Dips (10+10; 8+8; etc.)
+
Accessory
100ft Bear Crawl Sled Drag x 3
100ft Yoke Zercher Carry x 3
100ft Bottom’s Up KB Carry each arm x 3
A. Power Clean + Push Press; OT90 seconds x 10; build to a heavy single
B1. Barbell Hip Thrust x 10 x3
B2. Landmine Press x 10/side x 3
C1. Trap-3 Raise x 15/side x 2
C2. GH Raise x 8-12 x 2
Conditioning
500 Meter Row Time Trial
Rest 10 minutes
500 Meter Row Time Trial
**Testing this 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
Sidelying External Rotations x 10/side x 2
Gymnastics (courtesy CFM)
A. Strict muscle up transitions x3-5 reps x 3 sets – can be done on high rings, or feet elevated on a box
OR
False Grip Hold at Chest on Low Rings x 10 seconds x 3
B1. Back to wall lateral HS walks x10ft in each direction x 3 sets
B2. Reverse hyper on GHD x12-15 reps x 3 sets
A. Snatch – build to a heavy single
B. 20 reps for time @77% of A
+
3 sets of:
5 Back Squats @80%
Rest 30 seconds, then…
AMRAP Chest-to-Bar Pull-ups*
Rest 4 minutes
*Push it here, but don’t go to absolute failure
A. Power Snatch + Hang Power Snatch; Every 75 seconds x 8, building to 80-85%
B. Power Clean + Hang Power Clean + Push Jerk; Every 90 seconds x 8; building to 80-85%
C1. 100ft DB OH Walk x 3 sets each arm
C2. 100ft Single Arm Farmer’s Walk x 3 sets each arm
Accessory Work
Dumbbell Incline Hammer Curls x 15×2
KB Skull Crushers x 15 x 2
Conditioning
1 Mile Run Time Trial
Rest 20 minutes (actively)
1 Mile Run Time Trial
**max effort on both runs; don’t worry about the drop-off.
**backing off this 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
A. Back Squat w/ chains; 60%x3 reps OTM x 8
B. Snatch Grip Push Press + Overhead Squat; 80% of Snatch x 3+1 x 3 sets
Assistance Work
Front Rack Hold x 20 seconds x 3 @100% of Clean
Single Arm KB Upright Row x 10/side x 3
Goblet Kossack Squats x 5/side x 3
Conditioning
For time:
100 KB Swings @24/16 kg
50/35 Strict HSPUs
100 Air Squats
50 Toes to Bar
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 (Courtesy of CFM/PowerMonkey)
A. Half HS hold x7-10 seconds x 5 sets **pause half way down in a HSPU with perfect tripod position
B. EMOM x6
even – Support Shrugs on Parallel Bars x 10 reps
odd – Standing banded rows x10 reps @2121 tempo (red band wrapped around squat rack)
C. Skin the cat x5-7 reps – all singles
Strength
A. Front Squat w/3-second pause; 70%x2x4
B1. Controlled Box Step Down (24/20″ box) x 4-6/side @4-second lowering x 3 sets
B2. Lean Away Pull-ups x 3-5 reps w/4-second lowering x 3 sets
Conditioning
4 Rounds of:
100ft Heavy Yoke Walk
100ft Farmer’s Carry
100ft Hand Over Hand Sled Pull
+
15 minute Assault Bike @easy pace
*every 3 minutes, go 30 seconds @90%
